abcd yogasanas & benifits

8/22/2019 ABCD Yogasanas & Benifits

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The Health Benefits of Adho Mukha Svanasana

(Downward Facing Dog Pose)

Posted: October 27, 2010

2 Comments

CNY Healing Arts Center invites you to enjoy the benefits of one of the most popularyoga poses, adho mukha svanasana or downward facing dog pose. Youve probably

observed your dog doing this pose several times a day. !t so happens that our caninefriends have been on to something for some time and downward facing dog pose can

benefit dogs and humans alike. "e have many yoga classes available at all of ourlocations. #iew our current class scheduleper location here.

Getting nto Downward Facing Dog Pose!

$tart on all fours with your knees directly underneath your hip and your hands directly

underneath your shoulders. %he palms are firmly grounded onto the mat and yourfingers are spread. &ull your stomach in and melt your chest towards the floor. %uckyour toes underneath you. 'ift your knees away from the floor, lengthen your spine

backwards and shoot your tailbone up towards the sky as you straighten out your legs.&ush the top of your thighs back and stretch your heels towards the floor. (orm the

shoulder blades onto the back, release the neck and e)tend your heart towards yourthighs. Hold the pose for * inhales and e)hales and then rest in childs pose with your

knees on the floor, your forehead on the floor in front of your knees and your handsbeside you on the floor.

Health Benefits of Downward Facing Dog Pose!

!nverted poses are e)tremely important because they reverse the action of gravity on

the body and get the blood and lymph flowing in opposite directions. +n an emotional level downward facing dog helps turn everything on its head and

helps us see things from a different angle.

!t helps boost selfconfidence.

-ecause of the increased blood flow to the top of the body, shoulder stand can help

improve brain function and cognition and reduce an)iety and depression.

%akes pressure off the heart, which has to work less to get blood flowing to the brain.
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$trengthens and tones the arms and legs

-ecause of the weight bearing nature of the posture on the arms and legs it helps

strengthen the bones and prevent osteoporosis. 'engthens and straightens the spine, helping to relieve pain in the upper, middle and

lower back.

%he body gets a /0degree stretch in just one pose.

Bhu"angasana # $o%ra Pose & How To Do And 'hat Are ts Benefits

1iscover an innovative way of learning yoga at home. 'earn uni2ue yoga styles andasanas with $tyleCra3e. %his is your one stop solution for all your yoga, diet, health,

wellness and beauty needs.

Yoga has been practiced in !ndia since ages. A complete yoga package includes warm up

e)ercises, breathing e)ercises, asanas4postures and meditation to keep you rela)edthroughout the day.

Yoga asanas have been divided into basic4beginners, intermediate and advancedAsanas that are easy to learn and can be practiced by anyone at home are often termed

as basic asanas or beginners pose.

-hujangasana is also known as the cobra pose. %his asana has its name derived from

the $anskrit term 5-hujang which means 5cobra or 5snake and 5asana which means5pose. %his is one of the steps in $un $alutations or $urya Namaskara.

Bhu"angasana Stes

%o learn this asana in simple and easy steps, follow the step by step instructions given

below and get started6

7. 'ie down on the floor with your belly resting on the ground.
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8. &lace your face on the ground and look straight in such a manner that your chintouches the ground.

. &lace your hands besides your body with your palms touching the ground.9. &lace the top of your feet on the ground and keep your legs straight.

*. &ress the top of your feet and your palms firmly against the floor./. !nhale and e)hale deeply and completely.

:. As you inhale, try to straighten your arms and lift up your chest off the ground.

;. 'ift up your upper back. 1o not lift your lower back. emain steady in this position for about 7*80 seconds and then release.70. >epeat this activity 70 times every day.

Benefits!

? @assages your shoulder, chest and abdominal muscles? >educes stiffness in the body

? !mparts strength to your arms and shoulders? !mproves &@$ problems

? %ones your hips

? !nvigorates your mind and soothes your heart? $timulates vital organs like bladder, kidney and lymph? >elieves stress

? @akes it easier for the air to reach and traverse your lungs? !mproves blood and body circulation throughout the body

? !mproves your digestion and elimination system? &rovides stability to your spine

? Helps in sciatica? ases the symptoms of respiratory problems like asthma

Beginner*s Ti !

As a beginner, you should not overwork the back bend. >each a place where you canwork comfortably without e)erting your back. You can also take your hands off the floor

in order to reach the height via e)tension.

+ariations !

!f you find the pose difficult to perform for any reason, you need not do it on the floor

initially. You could do something like put up a folding chair against a robust wall to avoidputting undue pressure on your back. &erform the pose by keeping your hands on the

edge of that chair and slowly take off your feet from the ground.

Prearator, Poses !

&reparatory poses of bhujangasana include6

? -ridge &ose B$etu -andha $arvangasana

? Dpward facing 1og pose BDrdhva @ukha $vanasana

this asana can be followed by $alabhasana.


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$hair Pose (-tkatasana)

Sitting in a chair may sound very easy and comfortable. ut sitting in an imaginary chair might be a

little challenging! "nd this is e#actly $hat $e do in %t&atasana or Chair Pose. 'he literal meaning of%t&atasana is intense (osture or (o$erful (osture.

)%t&at*+ntense, Po$erful "sana* Posture-Pose (ronounced as %t&at asana/.

ou need ust a little bit of determination to stay longer in the Chair Posture. a&e sure you read the

contraindications before you start.

How to practice Chair Pose (Utkatasana)

1. Stand erect $ith your feet slightly a(art.

2. Stretch your hands to the front $ith (alms facing do$n$ards. 3o not bend your elbo$s.

4. end the &nees and gently (ush your (elvis do$n as if you are sitting in an imaginary chair.

5. e comfortable or at least try to be! 'o get a better feel of the Chair Pose, imagine reading ane$s(a(er or ty(ing on a la(to( as you remain seated.

6. nsure that you &ee( your hands (arallel to the ground.

8. 9ith a$areness, sit straight and lengthen your s(ine. ela#.

7. ;ee( breathing and fli( through the (ages of the ne$s(a(er, enoying national andinternational ne$s.


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. ;ee( going do$n slo$ly and then sit do$n in Su&hasana )crosslegged (osture/. +f you $ant,

you may lie do$n on your bac& and rela#.

'i( from Sri Sri ogae#(ert: Smile throughout. +t $ill hel( you to hold the (osture longer. +t is a goodidea to do the Chair Pose after you have finished all the other standing yoga (ostures. ou can then

start $ith the sitting yoga (osturesor thelying do$n yoga (ostures.

Benefits of Chair Pose (Utkatasana)

#ercises the s(ine, hi(s and chest muscles

?el(s strengthen the lo$er bac&and torso

'ones the thigh, an&le, leg and &nee muscles

alances the body and brings determination in the mind

Contraindications

3o not (ractice this yoga (osture if you have chronic &nee (ain, arthritis, s(rained your

an&le any &nee (roblem or damaged ligaments headache or insomnia )slee(lessness/.

'a&e s(ecial care and (roceed gently $ith this yoga (osture during menstruation or if you have

(ain in the lo$er bac&.

Dhanurasana! The ,oga with too .an, health %enefits

@3hanurasana= or the bo$ (ose, named so because of the (ose=s resemblance to a tightly dra$n bo$.'he thighs re(resent the curve of the bo$, $hile the limbs become bo$string.

How to erfor.!1. Aie on your stomach and bend your &nees.2. ring your feet to$ards your buttoc&s.
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4. Brab the outside of your an&les, reaching bac&.5. 3ra$ your &nees to$ard each other.6. +nhale and lift your feet to$ards the ceiling8. Push the thighs and chest a$ay from the floor.7. 'a&e five to si# breaths and gently release the (osture.

Benefits!

Breat yoga for diabetic (eo(le a&es the body fle#ible Cures urinary (roblems "ids the digestive system

Strengthens the buttoc&s and thigh muscles +ts regular (ractice can treat sciatica +t can treat consti(ation +t can give relief from rheumatic (ain.Precautions!

Pregnant $omen must not (erform this yoga.

/ %enefits of erfor.ing the 0Mandukasana* or the 0Frog

ose* ,oga


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andu&asana is the yoga to (erform if you are having gas troubles, but a(art from that this yoga thatreDuires ma&ing a frog li&e (osture is full of amaEing benefits.

Here*s how to erfor. the ,oga!

;neel on the ground and (lace your buttoc&s on your toes.

a&e fists and (lace them on your naval

+nhale and bend for$ard till your chest touches your &nees

etain the (osture for 6 seconds

#hale and slo$ly return to starting (osition

3o it 45 times

/ health %enefits of erfor.ing this ,oga!

"bdominal organs are massaged in this yoga

+ts controls your $eight

+t $ill cure the (ain in &nees, an&les and toes

;ee( your blood (ressure normal

;ee( all your gastric (roblems at bay

1agle Pose


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Garudasana

(gah-rue-DAHS-anna)

Baruda * the mythic F&ing of the birds,F the vehicle of Gishnu. 'he $ord is usually rendered into

nglish as Feagle,F though according to one dictionary the name literally means Fdevourer,F becauseBaruda $as originally identified $ith the Fallconsuming fire of the sun=s rays.F

Ste %, Ste

Stand in 'adasana. end your &nees slightly, lift your left foot u( and, balancing on your right

foot, cross your left thigh over the right. Point your left toes to$ard the floor, (ress the foot bac&, andthen hoo& the to( of the foot behind the lo$er right calf. alance on the right foot.

Stretch your arms straight for$ard, (arallel to the floor, and s(read your sca(ulas $ide across the

bac& of your torso. Cross the arms in front of your torso so that the right arm is above the left, thenbend your elbo$s. Snug the right elbo$ into the croo& of the left, and raise the forearms (er(endicularto the floor. 'he bac&s of your hands should be facing each other.

Press the right hand to the right and the left hand to the left, so that the (alms are no$ facing each

other. 'he thumb of the right hand should (ass in front of the little finger of the left. Ho$ (ress the

(alms together )as much as is (ossible for you/, lift your elbo$s u(, and stretch the fingers to$ard theceiling.

Stay for 16 to 40 seconds, then un$ind the legs and arms and stand in 'adasana again. e(eat for

the same length of time $ith the arms and legs reversed.

Anatomical Focus

"n&les

Calves

'highs

?i(s

Shoulders
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Therapeutic Applications

"sthma

Ao$ bac&ache

Sciatica

Benefits

Strengthens and stretches the an&les and calves Stretches the thighs, hi(s, shoulders, and u((er bac&

+m(roves concentration

+m(roves sense of balance

Contraindications and Cautions

Students $ith &nee inuries should avoid this (ose, or (erform only the leg (osition described in the

eginnerIs 'i( belo$.

Beginner's Tip

eginners often find it difficult to $ra( the arms around until the (alms touch. Stretch your arms

straight for$ard, (arallel to the floor, $hile holding onto the ends of a stra(. Jollo$ the rest of the

instructions stated in ste( 2 above and &ee( the stra( taut bet$een your hands.

eginners also find it difficult to hoo& the raisedleg foot behind the standingleg calf, and thenbalance on the standing foot. "s a shortterm o(tion cross the legs but, instead of hoo&ing the raised

foot and calf, (ress the big toe of the raisedleg foot against the floor to hel( maintain your balance.

Variations

?ereIs a challenging variation of Barudasana. Jrom the (ose as described above, e#hale and lean yourtorso into a for$ard bend, (ressing the forearms against the to(leg thigh. ?old for a fe$ breaths, then

come u( $ith an inhalation. e(eat on the second side.

Modifications and Props

eginning students often find the balance in this (ose very unstable. "s $ith all standing balancing(oses, you can use a $all to brace and su((ort your bac& torso $hile you=re learning to balance.

Preparatory Poses

"dho u&ha Svanasana Bomu&hasana

Prasarita Padottanasana

Su(ta Girasana

Su(ta addha ;onasana

%(avistha ;onasana

Girasana

Gr&sasana
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Follow-Up Poses

Barudasana is usually seDuenced near the end of the standing (ose series. 'he arm (osition in the (ose

is (articularly useful in teaching ho$ to $iden the bac& torso in inverted (oses li&e "dho u&ha

Gr&sasana and Sirsasana. Other follo$u( (oses might include:

Bomu&hasana

%t&atasana

Gr&sasana

eepen The Pose

Aoo& at the ti(s of your thumbs once youIre in the full (ose. 'y(ically the thumb ti(s (oint a little bitoff to the side of the u((er arm. Press the mound of the u((er thumb into the bottom hand and turn the

thumb ti(s so they (oint directly at the ti( of your nose.

Halasana # Plow Pose & How To Do And 'hat Are ts Benefits

Aearning yoga is no$ ust a clic& a$ay. StyleCraEe offers you the best yoga asanas $hich you canlearn sitting at home. 'he (ractice of yoga includes breathing e#ercises, $arm u(s, asanas, follo$ing a

healthy diet, years and years of (ractice K above all meditation to &ee( you calm K (eaceful.

oga asanas gives you huge benefits by &ee(ing you fit K healthy. Practicing yoga ma&es your body

fle#ible K hel(s you to rela# K gives you the strength to thin& (ositivitely even in a stressfulenvironment. 'his is the reason $hy (eo(le (ractice yoga daily.

'here are numerous asanas in the study boo& of yoga. 'hey are categoriEed into basic, intermediate

and advanced ty(es. ?alasana is often described as @intermediate= form of yoga asana. 'o learn this(ose is fe$ sim(le ste(s, follo$ the ste( by ste( instructions given belo$ K get started:

1. Start your (osition by (lacing you body in Salamba Sarvangasana.

2. Jirst lie on a mat K rest your bac& on the floor.
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4. 'ry to lift your legs in the u($ard direction. ou can even ta&e the su((ort of your hands for thesame.

5. 'ry to rest your hands on you bac& so that they can hel( you remain steady in the (osition.

6. Once your legs are u( in the air, try to bring them in a straight alignment $ith your body K stretch itas much as you can.

8. 'his (ose is &no$n as Sarvangasana (ose.

7. Once you are in this (ose, try and bring your legs do$n$ards from over your head.


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Paschimottanasana

(POSH-ee-moh-tan-AHS-anna)

paschimottana* intense stretch of the $est )pashima* $est uttana* intense stretch/

Ste %, Ste

Sit on the floor $ith your buttoc&s su((orted on a folded blan&et and your legs straight in front of

you. Press actively through your heels. oc& slightly onto your left buttoc&, and (ull your right sittingbone a$ay from the heel $ith your right hand. e(eat on the other side. 'urn the to( thighs in slightly

and (ress them do$n into the floor. Press through your (alms or finger ti(s on the floor beside your

hi(s and lift the to( of the sternum to$ard the ceiling as the to( thighs descend.

3ra$ the inner groins dee( into the (elvis. +nhale, and &ee(ing the front torso long, lean for$ard

from the hi( oints, not the $aist. Aengthen the tailbone a$ay from the bac& of your (elvis. +f (ossibleta&e the sides of the feet $ith your hands, thumbs on the soles, elbo$s fully e#tended if this isnIt

(ossible, loo( a stra( around the foot soles, and hold the stra( firmly. e sure your elbo$s are straight,

not bent.

9hen you are ready to go further, donIt forcefully (ull yourself into the for$ard bend, $hether

your hands are on the feet or holding the stra(. "l$ays lengthen the front torso into the (ose, &ee(ingyour head raised. +f you are holding the feet, bend the elbo$s out to the sides and lift them a$ay from

the floor if holding the stra(, lighten your gri( and $al& the hands for$ard, &ee(ing the arms long.'he lo$er belly should touch the thighs first, then the u((er belly, then the ribs, and the head last.

9ith each inhalation, lift and lengthen the front torso ust slightly $ith each e#halation release a

little more fully into the for$ard bend. +n this $ay the torso oscillates and lengthens almostim(erce(tibly $ith the breath. ventually you may be able to stretch the arms out beyond the feet on

the floor.

Stay in the (ose any$here from 1 to 4 minutes. 'o come u(, first lift the torso a$ay from the thighs

and straighten the elbo$s again if they are bent. 'hen inhale and lift the torso u( by (ulling the

tailbone do$n and into the (elvis.

Benefits

Calms the brain and hel(s relieve stress and mild de(ression

Stretches the s(ine, shoulders, hamstrings

Stimulates the liver, &idneys, ovaries, and uterus

+m(roves digestion

?el(s relieve the sym(toms of meno(ause and menstrual discomfort

Soothes headache and an#iety and reduces fatigue

'hera(eutic for high blood (ressure, infertility, insomnia, and sinusitis


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'raditional te#ts say that Paschimottanasana increases a((etite, reduces obesity, and cures

diseases.


"sthma

3iarrhea

ac& inury: Only (erform this (ose under the su(ervision of an e#(erienced teacher.

Beginner's Tip

Hever force yourself into a for$ard bend, es(ecially $hen sitting on the floor. Coming for$ard, as

soon as you feel the s(ace bet$een your (ubis and navel shortening, sto(, lift u( slightly, and lengthenagain. Often, because of tightness in the bac&s of the legs, a beginnerIs for$ard bend doesnIt go very

far for$ard and might loo& more li&e sitting u( straight.

Variations

%rdhva u&ha )urdhva* u($ard mukha* face/ Paschimottanasana

Aie on your bac&, e#hale, and bend your &nees into your torso. 'hen inhale and e#tend the heelsto$ard the ceiling. Slo$ly, on an e#halation, s$ing your feet to$ard the floor above your head. ou

may or may not be able to reach all the $ay to the floor. 'ry not to let the bac& of the (elvis lift very

far from the floorNthis is an u(sidedo$n version of Paschimottanasana, not Salamba Sarvangasanaor ?alasana.


ost students should sit u( on a folded blan&et in this (ose, and most beginners need to hold a stra(

around the feet. #tremely stiff students can (lace a rolled u( blan&et under their &nees.

Partnering

" (artner can hel( you release your lo$er bac& in this (ose. ?ave your (artner stand behind you

facing your bac&. Perform the (ose, then have your (artner (ress his-her hands against your lo$er

bac& and (elvis. 'he hands should be turned so the fingers (oint to$ards your tailbone. ememberthough that the (ressure isnIt to (ush you dee(er into the for$ard bend rather, gentle (ressure )(arallel

to the line of the bac&/ encourages the bac& s(ine and tailbone to lengthen a$ay from the torso. #tend

the front torso against this do$n$ard action.

Preparatory Poses alasana

anu Sirsasana

%ttanasana

Follow-Up Poses

"rdha atsyendrasana
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eepen The Pose

Once you are fully in the for$ard bend you can ree#tend the elbo$s. 'here are several $ays to do

this. ou can clas( your hands around the soles of the feet, or turn the bac& of one hand to the soles

and gri( its $rist $ith the other hand. ou can also (lace a bloc& against the soles of your feet andgri( its sides $ith your hands.

Tree Pose 2 +rksasana

(vrik-SHAHS-anna)vrksa* tree

Ste %, Ste

Stand in 'adasana. Shift your $eight slightly onto the left foot, &ee(ing the inner foot firm to the

floor, and bend your right &nee. each do$n $ith your right hand and clas( your right an&le.

3ra$ your right foot u( and (lace the sole against the inner left thigh if (ossible, (ress the rightheel into the inner left groin, toes (ointing to$ard the floor. 'he center of your (elvis should be

directly over the left foot.

est your hands on the to( rim of your (elvis. a&e sure the (elvis is in a neutral (osition, $ith the

to( rim (arallel to the floor.

Aengthen your tailbone to$ard the floor. Jirmly (ress the right foot sole against the inner thigh and

resist $ith the outer left leg. Press your hands together in"nali udra. BaEe softly at a fi#ed (oint in

front of you on the floor about 5 or 6 feet a$ay.

Stay for 40 seconds to 1 minute. Ste( bac& to 'adasana $ith an e#halation and re(eat for the same

length of time $ith the legs reversed.

Anatomical Focus

'highs
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Sciatica

Benefits

Strengthens thighs, calves, an&les, and s(ine

Stretches the groins and inner thighs, chest and shoulders

+m(roves sense of balance elieves sciatica and reduces flat feet


?eadache

+nsomnia

Ao$ blood (ressure

?igh blood (ressure: 3onIt raise arms overhead

Beginner's Tip

+f your raised foot tends to slide do$n the inner standing thigh, (ut a folded stic&y mat bet$een theraisedfoot sole and the standing inner thigh.

Variations

Stretch your arms straight u( to$ard the ceiling, (arallel to each other, (alms facing, or touch the

(alms together forming an inverted G $ith the arms.


ou can stand $ith your bac& braced against a $all if you feel unsteady in this (ose.

Partnering

+f you are (racticing Gr&sasana $ith arms raised overhead, a (artner can hel( you lift and lengthenyour arms. Jirst raise your arms (er(endicular to the floor. ?ave your (artner stand behind you and

(ress in$ard against your outer u((er arms, then lift your outer arms to$ard the ceiling. "t the same

time, dra$ your inner arms do$n$ard, from the $rists to the to(s of the shoulders.

Preparatory Poses

addha ;onasana

%tthita 'ri&onasana Girabhadrasana ++

Follow-Up Poses

Standing (oses
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eepen The Pose

"s $ith 'adasana, you can challenge your balance by (racticing this (ose $ith your eyes closed.

Aearn to balance $ithout any reference to the outer environment.

Head2to23nee Forward Bend

Janu Sirsasana

(JAH-new shear-SHAHS-anna)janu* &neesirsa* head

Ste %, Ste

Sit on the floor $ith your buttoc&s lifted on a folded blan&et and your legs straight in front of you.

+nhale, bend your right &nee, and dra$ the heel bac& to$ard your (erineum. est your right foot solelightly against your inner left thigh, and lay the outer right leg on the floor, $ith the shin at a right

angle to the left leg )if your right &nee doesnIt rest comfortably on the floor, su((ort it $ith a folded

blan&et/.

Press your right hand against the inner right groin, $here the thigh oins the (elvis, and your lefthand on the floor beside the hi(. #hale and turn the torso slightly to the left, lifting the torso as you

(ush do$n on and ground the inner right thigh. Aine u( your navel $ith the middle of the left thigh.

ou can ust stay here, using a stra( to hel( you lengthen the s(ine evenly, grounding through the

sitting bones.

Or, $hen you are ready, you can dro( the stra( and reach out $ith your right hand to ta&e the innerleft foot, thumb on the sole. +nhale and lift the front torso, (ressing the to( of the left thigh into the

floor and e#tending actively through the left heel. %se the (ressure of the left hand on the floor to

increase the t$ist to the left. 'hen reach your left hand to the outside of the foot. 9ith the arms fully

e#tended, lengthen the front torso from the (ubis to the to( of the sternum.

#hale and e#tend for$ard from the groins, not the hi(s. e sure not to (ull yourself forcefully intothe for$ard bend, hunching the bac& and shortening the front torso. "s you descend, bend your elbo$s

out to the sides and lift them a$ay from the floor.

Aengthen for$ard into a comfortable stretch. 'he lo$er belly should touch the thighs first, the head

last. Stay in the (ose any$here from 1 to 4 minutes. Come u( $ith an inhalation and re(eat the

instructions $ith the legs reversed for the same length of time.

Benefits

Calms the brain and hel(s relieve mild de(ression

Stretches the s(ine, shoulders, hamstrings, and groins
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17/32

Stimulates the liver and &idneys

+m(roves digestion

?el(s relieve the sym(toms of meno(ause

elieves an#iety, fatigue, headache, menstrual discomfort

'hera(eutic for high blood (ressure, insomnia, and sinusitis

Strengthens the bac& muscles during (regnancy )u( to second trimester/, done $ithout coming

for$ard, &ee(ing your bac& s(ine concave and front torso long.


"sthma

3iarrhea

;nee inury: 3onIt fle# the inured &nee com(letely and su((ort it on a folded blan&et.

Beginner's Tip

a&e sure the bentleg foot doesnIt slide under the straight leg. ou should be able to loo& do$n andsee the sole of the foot. ;ee( the bentleg foot active too. roaden the to( of the foot on the floor and

(ress the heel to$ard the inner groin of the straight leg.


+f you canIt comfortably reach the e#tendedleg foot, use a stra(. Aoo( it around the sole of the footand hold it $ith your arms fully e#tended. e sure not to (ull yourself for$ard $hen using the stra(

$al& your hands lightly along the stra( $hile you &ee( your arms and the front of your torso

lengthened.

Variation

+n some schools of yoga this (ose is also (erformed $ith the (erineum sitting on the bent&nee heel.'he bent&nee leg is angled out to the side at some$hat less than >0 degrees.

Partnering

" (artner can hel( you learn about grounding the bentleg thigh. ?ave your (artner stand behind you

and (ress the inner edge of his-her foot against the inner groin of your bent leg. "s you lengthenfor$ard into the (ose, see if you can release the head of the thigh a$ay from the (ressure of the foot,

to$ard the floor.

Preparatory Poses

"dho u&ha Svanasana

addha ;onasana

alasana

Su(ta Padangusthasana

%ttanasana

Gr&sasana

Follow-Up Poses

Seated for$ard bends
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eepen The Pose

ou can increase the challenge in this (ose by $idening the angle bet$een the t$o legs (ast >0

degrees. +nstead of bringing the bent&nee heel into the (erineum, snug it into the sameside groin. 3o

this only if you have sufficient fle#ibility in the legs, hi(s, and bac&.

Dwi ada kandarasanaTwo-legged shoulder pose

$it with legs out stretched in front.

-end the right knee, keeping it slightly outside as shown.

%ake the right arm under the calf muscles and hold the out side of the leg above

the ankle. Hold the outside of the right ankle with the left arm.

>aise the right leg using the arm and hands.


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As the right leg is raised, bend the trunk forward and twist slightly to the left.

&lace the right leg on top of the right shoulders.

$lowly, carefully and with ease place the other leg behind the shoulder.

'ock both feet behind the neck by crossing the ankles. ela) the whole body with slow and deep breathing. Close the eyes and maintain the

position for as long as is comfortable.

>elease the legs and return to the starting position.

Breathing! -reathe normally while assuming the final position.

-reathe slowly and deeply in the final position.

"e#uence!

1wi pada kandharasana can be attempted after mastering eka pada sirasana. !t could bepracticed followed by a backward bending asana such as dhanurasana, bhujangasana ormatsyasana.


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Benefits! %his asana is good for the nervous system.

!n this asana, the solar ple)us and the adrenal glands are powerfully massaged,

increasing vitality.

!t tones the abdominal and pelvic organs, improving the efficiency of the

digestive, reproductive and eliminatory systems.

Contra-indications! %he body has to be very fle)ible before attempting this asana, as to prevent from

strained muscles and torn ligaments.

!t should be avoided by those with any back ailment.

Aion Pose$imhasana

(sim-HAHS-anna) simha = ion

Ste %, Ste

;neel on the floor and cross the front of the right an&le over the bac& of the left. 'he feet $ill (oint

out to the sides. Sit bac& so the (erineum snuggles do$n onto the on the to( )right/ heel.

Press your (alms firmly against your &nees. Jan the (alms and s(lay your fingers li&e the

shar(ened cla$s of a large feline.

'a&e a dee( inhalation through the nose. 'hen simultaneously o(en your mouth $ide and stretchyour tongue out, curling its ti( do$n to$ard the chin, o(en your eyes $ide, contract the muscles on thefront of your throat, and e#hale the breath slo$ly out through your mouth $ith a distinct FhaF sound

'he breath should (ass over the bac& of the throat.

Some te#ts instruct us to set our gaEe )drishti/ at the s(ot bet$een the eyebro$s. 'his is called

Fmidbro$ gaEingF )!hru-madh"a-drishti# !hru* the bro$ madh"a* middle/.Other te#ts direct the

eyes to the ti( of the nose )nasa-agra-drishti# nasa* nose agra* foremost (oint or (art, i.e., ti(/.


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ou can roar t$o or three times. 'hen change the cross of the legs and re(eat for the same number

of times.

Anatomical Focus

;nees

"n&les

"bdomenChest

?ands-Jingers

3ia(hragm


"ccording to several sources, Simhasana is a useful (ose for (eo(le $ith bad breath or for those $ho

stutter.

Benefits

elieves tension in the chest and face.

"n oftenoverloo&ed benefit of Simhasana is that it stimulates the (latysma, a flat, thin

rectangularsha(ed muscle on the front of the throat. 'he (latysma, $hen contracted, (ulls

do$n on the corners of the mouth and $rin&les the s&in of the nec&.

Simhasana hel(s &ee( the (latysma firm as $e age.

"ccording to traditional te#ts, Simhasana destroys disease and facilitates the three maor

bandhas )ula, alandhara, %ddiyana/.


+f you have a &nee inury, al$ays be cautious in fle#ed&nee sitting (ositions and, if necessary, sit on achair to do the (ose.

Beginner's Tip

'he hands and shoulder blades are sym(athetically connected. "s you s(read the right (alm on the

right &nee, feel ho$ the shoulder blade s(reads across your bac&. Similarly, as you (ress each (alm

against the sameside &nee, feel ho$ the sameside shoulder blade (resses more dee(ly into the bac&hel(ing to lift the heart.

Variations

Sit in $hatIs called andu&asana )Jrog Pose manduka* frog/. ;neel on the floor and sit bac& on

your heels then $iggle your buttoc&s do$n onto the inner arches of the feet, $hich together form a

&ind of saddle. 'hen, &ee(ing the inner ti(s of your big toes touching, s(read your &nees $ide, at least

as $ide as your outer hi(s. Ho$ lean your torso for$ard and (ress your (alms on the floor bet$eenyour legs, fingers turned bac& to$ard your (elvis. ;ee( your elbo$s as straight as (ossible. 'hen

(erform the (ose as described in Ste( 5 above.


+f you find the leg (osition described above to be uncomfortable, sim(ly sit in Girasana. Sit on a bloc&

(ositioned bet$een your feet.

Partnering

Hobody $ants to (artner $ith a lion.


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Preparatory Poses

addha ;onasana

3andasana

Siddhasana or Su&hasanaSu(ta Girasana


Girasana

Follow-Up Poses

Simhasana is a good (ose to use to Fclear the air,F so to s(ea&, at or near the beginning of an asana or

(ranayama (ractice. So almost any (ose $ould be a((ro(riate to (ractice ne#t.

eepen The Pose

Some old instructional manuals teach that alandhara andha should be (erformed during Simhasana.

$at Pose 2 Mar"ariasana

arariasana, or the cat (ose in yoga is one of the most $idely &no$n and commonly (erformed (oses

in the $orld. "n individual=s (osture is considered to be a very im(ortant as(ect of being able to lead a

ha((y and healthy life and the cat (ose is considered to be one of the most effective yoga (oses $henit comes to correcting (osture.

oga for Jlying ?igh Jlying can be a stressful activity for most $hat $ith the interminable

Dueues, the miles ...

ou Can 'han& oga for etter Se# oga can not only hel( you rela# and 3estress, it can

also hel( boost your se# life. oga...

e$are the Aocust Pose Salabhasana or the Aocust Pose is a ty(e of bac&bend that is usually

(erformed as (art... oga for anaging reast Cancer reast cancer is the second leading cause of mortality in

$omen in the %nited States. 'he ...

9hen choosing to ta&e u( yoga, it is im(ortant to curb your enthusiasm a little and (erform the

beginners= (oses before rushing head on into the more com(licated ones. 'he beginners= (oses $il

hel( condition your body to be able to (erform the more com(licated ones, thereby reducing anychances of suffering from some serious ligament or muscle tissue damage

Stes !

Performing the cat (ose ste(s accurately is an im(ortant (art of being able to enoy the full benefits ofthe routine. 'his $ill also hel( in avoiding unnecessary (ain and inury once the (ose has been

(erformed. Biven belo$ are the ste(s to follo$ $hen (erforming the cat (ose.

1. ou $ill need to first get into a table to( (osition $ith your hands and &nees on the floor

Posture $ise, it is im(ortant for your &nees to be directly belo$ the hi(s and the $rists, elbo$s and

shoulders in line $ith each other as $ell as (er(endicular to the floor. our head must be

(ositioned in the center $ith your focus loc&ed firmly on the floor.2. 'he ne#t (hase of the (ose is to e#hale $hile rounding your s(ine to$ards the ceiling. nsure

that your hands and &nees remain in their original (osition and do not move at all at this time.
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4. ou must then release your head to$ards the floor, but avoid forcing the chin to$ards thechest.

5. 'he ne#t (art of the cat (ose ste(s is to inhale $hile returning your body to the tableto(

(osition that you originally started from and re(eat as many times as your $ant.

ost scenarios $ill see the cat (ose combined $ith the co$ (ose on the inhale (hase for a better,

gentler flo$ing movement.

Precautions !

'hough the cat (ose could be easy for some, it is necessary that effective (recaution be ta&en in order

to avoid any sort of inury that could affect the body.

Strain on certain muscles in the body is generally as far as it goes $hen it comes to (ossibilities

of something going $rong and, as a result, means that you avoid straining your body beyond

more than its ca(acity and ability.

+n the event that you are already suffering from a head inury, you should ensure that your head

is maintained in direct line $ith your torso.

+t $ill also hel( to have a trained yoga (rofessional to guide you $ith the movements so that

you (erform the (oses in the right manner and not stress out your body.

egin $ith (re(aratory (oses in order to fle# your muscles and (re(are them to (erform the

difficult yoga (ostures.

Beginner*s Ti !

+f in the event you e#(erience some amount of difficulty in rounding the very to( of the u((er bac&,

you can al$ays as& a friend to sim(ly (lace his or her hand on ust above and bet$een the shoulderblades in order to hel( you activate this area. 'a&ing hel( to (erform the (ose $ill &ee( you interested

and also hel( in &ee(ing a$ay disa((ointment.

Benefit to Bod, Part !

Overall durability as $ell as sturdiness of the s(inal column.

9hile (laying a significant role in correcting an individual=s (osture, the cat (ose hel(s

reinvigorate the s(ine as $ell as internal organs and relieves tensions $ithin the lo$er bac&.

Something that not many (eo(le &no$ about the cat (ose is that it also (lays a maor role in the

(urification of blood $ithin the human body.

Theraeutic Alications !

"s far as thera(eutic a((lications of the cat (ose go, it is regularly included in a number of

stress releasing $or&outs.

Biven that stress is a very common factor in most (eo(le=s lives, all over the $orld, the cat

(ose is one of the most $idely used methods of stress relief. ?o$ever, it is im(ortant to(erform the (ose (ro(erly in order to ma#imiEe the amount of stress release.

+ariations !


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'he first variation $ill reDuire you to start in the same table to( (osition as in the original version

of the cat (ose and then $hile e#haling turn that head and focus your eyes on the left hi(.

3o this $hile simultaneously moving your hi( to$ards your head.

reathe in and return to your starting (osition before re(eating on the other side. ou should do

this movement for about 10 or 16 breaths.

'he second variation $ill see you begin in the tableto( (osition and then let your hands move in a

for$ard direction or (er(endicular as you move your hi(s in a circular motion.

ou should then inhale and move for$ard $hile e#hale and move bac&$ards. "gain, continuing

this for about 16 breaths should ma&e u( your com(lete $or&out on this (ose.

Preerator, Pose !

Child Pose )alasana/

agle Pose )Barudasana/

Follow - Poses !

'he co$ (ose is considered to be the best follo$ u( (ose in combination $ith the cat (ose. ?o$ever, you can al$ays as& your yoga teacher to hel( you develo( other follo$ u( (oses to

hel( $ith your $or&out.

Full Boat Pose

Paripurna Navasana

(par-ee-POO$-nah nah-%AHS-anna)paripurna* full, entire, com(lete nava* boat

Ste %, Ste

Sit on the floor $ith your legs straight in front of you. Press your hands on the floor a little behind

your hi(s, fingers (ointing to$ard the feet, and strengthen the arms. Aift through the to( of thesternum and lean bac& slightly. "s you do this ma&e sure your bac& doesnIt round continue to

lengthen the front of your torso bet$een the (ubis and to( sternum. Sit on the Ftri(odF of your t$o

sitting bones and tailbone.

#hale and bend your &nees, then lift your feet off the floor, so that the thighs are angled about 56

60 degrees relative to the floor. Aengthen your tailbone into the floor and lift your (ubis to$ard your
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navel. +f (ossible, slo$ly straighten your &nees, raising the ti(s of your toes slightly above the level ofyour eyes. +f this isnIt (ossible remain $ith your &nees bent, (erha(s lifting the shins (arallel to the

floor.

Stretch your arms alongside the legs, (arallel to each other and the floor. S(read the shoulder

blades across your bac& and reach strongly out through the fingers. +f this isnIt (ossible, &ee( the

hands on the floor beside your hi(s or hold on to the bac&s of your thighs.

9hile the lo$er belly should be firm, it shouldnIt get hard and thic&. 'ry to &ee( the lo$er bellyrelatively flat. Press the heads of the thigh bones to$ard the floor to hel( anchor the (ose and lift the

to( sternum. reathe easily. 'i( the chin slightly to$ard the sternum so the base of the s&ull lifts

lightly a$ay from the bac& of the nec&.

"t first stay in the (ose for 1020 seconds. Bradually increase the time of your stay to 1 minute.

elease the legs $ith an e#halation and sit u(right on an inhalation.

Anatomical Focus 'hyroid

Benefits

Strengthens the abdomen, hi( fle#ors, and s(ine

Stimulates the &idneys, thyroid and (rostate glands, and intestines

?el(s relieve stress

+m(roves digestion


"sthma

3iarrhea

?eadache

?eart Problems

+nsomnia

Ao$ blood (ressure

enstruation

Pregnancy

Hec& inury: Sit $ith your bac& near a $all to (erform this (ose. "s you tilt your torso bac&

rest the bac& of your head on the $all.

Beginner's Tip

ou can (ractice a (re(aration for this (ose (eriodically throughout your day $ithout even leaving

your chair. Sit on the front edge of a seat $ith your &nees at right angles. Brab onto the sides of the

seat $ith your hands and lean slightly for$ard. Jirm your arms and lift your buttoc&s slightly off theseat, then raise your heels slightly off the floor )but not the balls of your feet/. Aet the heads of your

thigh bones sin& into the (ull of gravity and (ush the to( of your sternum for$ard and u(.


26/32

Variations

"rdha Havasana )"dah ardha* half/

Jrom Jull oat Pose, clas( your hands on the bac& of your head and, $ith an e#halation, lo$er the

legs slightly. "t the same time round your bac&, so that you are no$ resting on your sacrum )though

your lo$er bac& is still off the floor/. Stretch your elbo$s out to the sides and bring the ti(s of yourbig toes in line $ith your eyes.


Often itIs difficult to straighten the raised legs. end your &nees and loo( a stra( around the

soles of your feet, gri((ing it firmly in your hands. +nhale, lean the torso bac&, then e#hale and

lift and straighten your legs, adusting the stra( to &ee( it taut. Push the feet firmly against the

stra(.

Partnering

" (artner can hel( you bring the shoulder blades into your bac& and lift your sternum by (lacinghis-her hands gently on your bac& and u((er chest to give you something to lift from.

Preparatory Poses

"dho u&ha Svanasana

%ttanasana

Follow-Up Poses

"dho u&ha Svanasana

addha ;onasana

?alasana Salamba Sirsasana

%t&atasana

eepen The Pose

Jull oat is often (resented as an abdominal strengthener, $hich it is to a certain e#tent. ut moreim(ortantly this (ose strengthens the dee( hi( fle#ors that attach the inner thigh bones to the front of

the s(ine. Aearn to anchor the heads of the thighs bones dee( in the (elvis and lift from that anchor

through the front s(ine. emember that the lo$er front belly should never get hard.

'ide2Angle Seated Forward BendUpavistha Konasana
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(oo-pah-%&&SH-tah cone-AHS-anna)upavistha* seated, sitting kona* angle

Ste %, Ste

Sit in 3andasana, then lean your torso bac& slightly on your hands and lift and o(en your legs to anangle of about >0 degrees )the legs should form an a((ro#imate right angle, $ith the (ubis at the

a(e#/. Press your hands against the floor and slide your buttoc&s for$ard, $idening the legs another10 to 20 degrees. "s $ith 3andasana, if you can=t sit comfortably on the floor, raise your buttoc&s ona folded blan&et.

otate your thighs out$ardly, (inning the outer thighs against the floor, so that the &nee ca(s (ointstraight u( to$ard the ceiling. each out through your heels and stretch your soles, (ressing though

the balls of the feet.

9ith your thigh bones (ressed heavily into the floor and your &nee ca(s (ointing u( at the ceiling

$al& your hands for$ard bet$een your legs. ;ee( your arms long. "s $ith all for$ard bends, the

em(hasis is on moving from the hi( oints and maintaining the length of the front torso. "s soon asyou find yourself bending from the $aist, sto(, reestablish the length from the (ubis to the navel, and

continue for$ard if (ossible.

+ncrease the for$ard bend on each e#halation until you feel a comfortable stretch in the bac&s of

your legs. Stay in the (ose 1 minute or longer. 'hen come u( on an inhalation $ith a long front torso.

Anatomical Focus

?amstrings

Calves

?i(s

'highs ;nees

S(ine

Broins


"rthritis

Sciatica

3eto#es &idneys

Benefits Stretches the insides and bac&s of the legs

Stimulates the abdominal organs

Strengthens the s(ine

Calms the brain

eleases groins


Ao$erbac& inury: Sit u( high on a folded blan&et and &ee( your torso relatively u(right.


28/32

Beginner's Tip

%(avistha ;onasana is a difficult for$ard bend for many beginners. +f you have trouble bending even

a little bit for$ard, it=s acce(table to bend your &nees slightly. ou might even su((ort your &nees on

thinly rolled blan&ets but remember, as you move into the for$ard bend, it=s still im(ortant &ee( the&nee ca(s (ointing to$ard the ceiling.

Variations%(avistha ;onasana has a t$isted variation. Jrom the u(right (osition described in ste( 1, turn your

torso to the right $ith an e#halation. Press your left hand to the outside of your right thigh and righthand on the floor to the outside of your right hi(. 9ith a series of e#halations, $al& your left hand

do$n along the outside of the leg. Press the to( of the left thigh into the floor to serve as the anchor for

this movement. Sto( at a comfortable (lace along the $ay or, if your fle#ibility allo$s it, reach your

left hand to the outside of your right foot. a&e sure, as you t$ist to the right and move the hand alongthe leg, that you don=t shorten your right side continue (ressing your right hand against the floor to

hel( lengthen that side of the torso. Stay for a minute. 'o leave this (ose, e#hale and s$ing your torso

bac& to neutral. 'hen return to u(right $ith an inhalation and re(eat to the left.

Modifications and Propseginners might not be able to bring the torso for$ard to$ard the floor. 'a&e a bolster or a thic&ly

rolled blan&et and lay it on the floor in front of you, its long a#is (er(endicular to your (elvis. #hale

into the for$ard bend and lay your torso do$n on this su((ort.

Partnering

" (artner can hel( you get a feel for the action of the inner thighs in this (ose. Perform ste(s 1 and 2in the main descri(tion above. 9ra( a stra( on to( of your left hi( crease and around the left leg and

have the (artner, sitting off to your left side, hold the t$o free ends. She should (ress her right foot

against your sacrum, her left foot against your outer left thigh. 'hen, as the (artner (ulls on the stra((er(endicularly to the line of your thigh bone, e#hale and turn your torso to the right. Jeel, as you turn

ho$ the stra( drags the inner left groin a$ay from )and so anchoring/ the t$ist. Press your left hand onthe floor bet$een your legs, your right hand on the floor outside your right hi(. S(end a minutet$isting a$ay from the dee(ening left groin, then release $ith an e#halation, and re(eat on the other

side. Jinally, (erform the full (ose as described above. "s your torso lengthens for$ard bet$een your

legs, (retend that each inner groin is being (ulled a$ay from that movement by an imaginary stra(.

Preparatory Poses

addha ;onasana

3andasana

Prasarita Padottanasana



Follow-Up Poses

%(avistha ;onasana is a good (re(aration for most of the seated for$ard bends and t$ists, as $ell as

the $ideleg standing (oses. +t might also be used to get ready for:

addha ;onasana

a&asana

Bomu&hasana

alasana


29/32

Padmasana

Siddhasana or Su&hasana


eepen The Pose

"dvanced students can hel( themselves move into the for$ard bend. Perform ste(s 1 and 2 in the main

descri(tion above. 'hen reach out and $ra( your inde# and middle fingers around the big toes, each(air of fingers secured in (lace $ith the thumb. Pull bac& on the toes as you lean for$ard, but (ush

actively through the bases of the big toes to &ee( the inner and outer an&les even. end your elbo$sout to the sides and lift them a$ay from the floor as your torso descends.

Shashankasana 2 The Hare

Starting Position!Garasana

$oncentration!on the $hole body

Breath!coordinated $ith movement, normal breathing in the (osture

4eetitions!14 times

Practice!Sit in Garasana $ith hands on the thighs. 'he u((er body is straight and rela#ed. +nhaling

raise both arms above the head. #haling &ee( the bac& straight and bend u((er body and arms

for$ard from the hi(s, until arms and forehead touch the floor. 'he buttoc&s remain on the heelsreathing normally remain in this (osition for a $hile. ela# the $hole body, es(ecially the

shoulders, nec& and bac&. +nhaling &ee( the bac& straight and raise the u((er body and arms

#haling return to the starting (osition.

Practice the e#ercise 4 times in total. emain bending for$ard for sometime and consciously (erceivethe movement of the breath on the s(ine.

Benefits!+m(roves blood su((ly to the head and therefore nourishes the eyes and all brain functions

?el(s to relieve fatigue and (romotes concentration. "n#iety and de(ression are relieved due to its

calming effect. 'he $hole s(ine and muscles of the bac& rela# in this (osition and the breath dee(ensinto the bac& of the lungs. "bdominal breathing gently massages the digestive organs.

$aution!Avoid this Asana with high !ood pressure' gaucoma or diiness

Suta +a"rasana 2 4eclining Ada.ant Poseoga #ercises oga "sanas or Poses Su(ta Garasana eclining "damant Pose

FSu(taF means IrecliningI and FGaraF means IadamantI in Sans&rit. +n this (osture the yoga (ractitioner

$ill be lying do$n in a su(ine (osition in Gaarasana.
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Seuence!

1. Sit erect and assume Garasana.

2. Aean bac& slo$ly from the $aist on$ards using your elbo$s for su((ort.

4. Continue leaning bac& until your bac&, shoulders and head are touching the floor.

5. nsure that the &nees are not raised from the floor.6. Cross the arms behind your head.

8. Place the (alms beneath the o((osite shoulders.

7. our head should rest on the $rists $hich serve as a cushion.


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Stand $ith the bases of your big toes touching, heels slightly a(art )so that your second toes are

(arallel/. Aift and s(read your toes and the balls of your feet, then lay them softly do$n on the floor.oc& bac& and forth and side to side. Bradually reduce this s$aying to a standstill, $ith your $eight

balanced evenly on the feet.

Jirm your thigh muscles and lift the &nee ca(s, $ithout hardening your lo$er belly. Aift the inner

an&les to strengthen the inner arches, then imagine a line of energy all the $ay u( along your innerthighs to your groins, and from there through the core of your torso, nec&, and head, and out throughthe cro$n of your head. 'urn the u((er thighs slightly in$ard. Aengthen your tailbone to$ard the floor

and lift the (ubis to$ard the navel.

Press your shoulder blades into your bac&, then $iden them across and release them do$n your

bac&. 9ithout (ushing your lo$er front ribs for$ard, lift the to( of your sternum straight to$ard theceiling. 9iden your collarbones. ?ang your arms beside the torso.

alance the cro$n of your head directly over the center of your (elvis, $ith the underside of your

chin (arallel to the floor, throat soft, and the tongue $ide and flat on the floor of your mouth. Softenyour eyes.

'adasana is usually the starting (osition for all the standing (oses. ut itIs useful to (ractice

'adasana as a (ose in itself. Stay in the (ose for 40 seconds to 1 minute, breathing easily.

Anatomical Focus

'highs


Sciatica

Benefits

+m(roves (osture

Strengthens thighs, &nees, and an&les

Jirms abdomen and buttoc&s

elieves sciatica

educes flat feet


?eadache +nsomnia

Ao$ blood (ressure

Beginner's Tip

ou can im(rove your balance in this (ose by standing $ith your inner feet slightly a(art, any$herefrom 4 to 6 inches.


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Variations

ou can alter the (osition of your arms in a variety of $ays for e#am(le: stretch the arms u($ard,

(er(endicular to the floor and (arallel $ith each other, $ith the (alms facing in$ard interlace the

fingers, e#tend the arms straight in front of your torso, turn the (alms a$ay, then stretch the armsu($ard, (er(endicular to the floor, so the (alms face the ceiling cross the arms behind your bac&,

holding each elbo$ $ith the o((ositeside hand )be sure to reverse the cross of the forearms and re(eat

for an eDual length of time/.


ou can chec& your alignment in this (ose $ith your bac& against a $all. Stand $ith the bac&s of your

heels, sacrum, and shoulder blades )but not the bac& of your head/ touching the $all.

Preparatory Poses

"dho u&ha Svanasana

%ttanasana

Follow-Up Poses

'ry to recreate the balanced sensation of 'adasana in all the standing (oses.

eepen The Pose

ou can challenge your balance by (racticing this (ose $ith your eyes closed. Aearn to balance

$ithout any reference to the outer environment.

Partnering

" (artner can hel( you learn about alignment in this standing (osition. ?ave your (artner stand beside

you and chec& that your ear hole, the center of your shoulder oint, the center of your outer hi(, andyour outer an&le bone are in one line, (er(endicular to the floor.
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abcd yogasanas & benifits

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