Ustrasan

Vajrasana is a good preparation for Ustrasana because it lengthens the skin on the front of your shins, ankles, and feet so that they make maximal contact with the floor, pressing your shins maximally into the floor.   Try to get your heels in Vajrasana quite close together, touching if possible.   It may help to belt your ankles together.

Then hold Vajrasana for a good long time (may be do some arm and shoulder work during this period) as a preparation for Ustrasana.   This pose is also good for working toward the leg actions of Gomukhasana.

steps for Performing:- 
Kneel on the floor with your knees hip width and thighs perpendicular to the floor. Rotate your thighs inward slightly, narrow your hip points, and firm but don't harden your buttocks. Imagine that you're drawing your sitting bones up, into your torso. Keep your outer hips as soft as possible. Press your shins and the tops of your feet firmly into floor.

Rest your hands on the back of your pelvis, bases of the palms on the tops of the buttocks, fingers pointing down. Use your hands to spread the back pelvis and lengthen it down through your tail bone. Then lightly firm the tail forward, toward the pubis. Make sure though that your front groins don't "puff" forward. To prevent this, press your front thighs back, countering the forward action of your tail. Inhale and lift your heart by pressing the shoulder blades against your back ribs.


Now lean back against the firmness of the tail bone and shoulder blades. For the time being keep your head up, chin near the sternum, and your hands on the pelvis. Beginners probably won't be able to drop straight back into this pose, touching the hands to the feet simultaneously while keeping the thighs perpendicular to the floor. If you need to, tilt the thighs back a little from the perpendicular and minimally twist to one side to get one hand on the same-side foot. Then press your thighs back to perpendicular, turn your torso back to neutral, and touch the second hand to its foot. If you're not able to touch your feet without compressing your lower back, turn your toes under and elevate your heels.

See that your lower front ribs aren't protruding sharply toward the ceiling, which hardens the belly and compresses the lower back. Release the front ribs and lift the front of the pelvis up, toward the ribs. Then lift the lower back ribs away from the pelvis to keep the lower spine as long as possible. Press your palms firmly against your soles (or heels), with the bases of the palms on the heels and the fingers pointing toward the toes. Turn your arms outwardly so the elbow creases face forward, without squeezing the shoulder blades together. You can keep your neck in a relatively neutral position, neither flexed nor extended, or drop your head back. But be careful not to strain your neck and harden your throat.

Stay in this pose anywhere from 30 seconds to a minute. To exit, bring your hands onto the front of your pelvis, at the hip points. Inhale and lift the head and torso up by pushing the hip points down, toward the floor. If your head is back, lead with your heart to come up, not by jutting the chin toward the ceiling and leading with your brain. Rest in Child's Pose for a few breaths.

Benefits of Ustrasan:-

Reduces fat on thighs

Opens up the hips, stretching deep hip flexors

Stretches and strengthens the shoulders and back

Expands the abdominal region, improving digestion and elimination

Improves posture

Opens the chest, improving respiration

Loosens up the vertebrae

Relieves lower back pain

Helps to heal and balance the chakras

Strengthens thighs and arms

Improves flexibility, especially in the spine

Stimulates endocrine glands

Releases tension in the ovaries

Stretches the ankles, thighs, groin, abdomen, chest, and throat

Cures constipation

Tones organs of the abdomen, pelvis, and neck

Complements overall health and well-being

Sarvangasana

This is a mysterious Asana which gives wonderful benefits. This is termed "all-members' pose," because all the parts of the body are engaged when this Asana is performed. Sarvangasana is considered to be the 'Queen of yoga asanas', Sarvangasana (shoulder stand) is a yoga pose which involves the muscles of the entire body. It is classified as an inverted pose. Inverted poses help to tone and stretch the body by working against the force of gravity. sarvangasana is one of those poses which improve blood circulation throughout the body.There are many health benefits of practicing this pose on a regular basis.

Steps to Perform :-
Fold two or more firm blankets into rectangles measuring about 1 foot by 2 feet, and stack them one on top of the other. You can place a sticky mat over the blankets to help the upper arms stay in place while in the pose. Then lie on the blankets with your shoulders supported (and parallel to one of the longer edges) and your head on the floor. Lay your arms on the floor alongside your torso, then bend your knees and set your feet against the floor with the heels close to the sitting bones. Exhale, press your arms against the floor, and push your feet away from the floor, drawing your thighs into the front torso.

Continue to lift by curling the pelvis and then the back torso away from the floor, so that your knees come toward your face. Stretch your arms out parallel to the edge of the blanket and turn them outward so the fingers press against the floor (and the thumbs point behind you). Bend your elbows and draw them toward each other. Lay the backs of your upper arms on the blanket and spread your palms against the back of your torso. Raise your pelvis over the shoulders, so that the torso is relatively perpendicular to the floor. Walk your hands up your back (toward the floor) without letting the elbows slide too much wider than shoulder width.

Inhale and lift your bent knees toward the ceiling, bringing your thighs in line with your torso and hanging the heels down by your buttocks. Press your tailbone toward your pubis and turn the upper thighs inward slightly. Finally inhale and straighten the knees, pressing the heels up toward the ceiling. When the backs of the legs are fully lengthened, lift through the balls of the big toes so the inner legs are slightly longer than the outer.

Soften the throat and tongue. Firm the shoulder blades against the back, and move the sternum toward the chin. Your forehead should be relatively parallel to the floor, your chin perpendicular. Press the backs of your upper arms and the tops of your shoulders actively into the blanket support, and try to lift the upper spine away from the floor. Gaze softly at your chest.

As a beginning practitioner stay in the pose for about 30 seconds. Gradually add 5 to 10 seconds to your stay every day or so until you can comfortably hold the pose for 3 minutes. Then continue for 3 minutes each day for a week or two, until you feel relatively comfortable in the pose. Again gradually and 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 5 minutes. To come down, exhale, bend your knees into your torso again, and roll your back torso slowly and carefully onto the floor, keeping the back of your head on the floor.

benefits:-
 In this Asana, the thyroid gland is nourished properly which plays a prominent part in the metabolism, growth, nutrition and structure. Healthy thyroid means healthy function of the circulatory, respiratory, alimentary, genito-urinary and nervous systems of the body. This thyroid operates in conjunction with other ductless glands, pituitary, pineal in the brain, suprarenal above the kidneys, liver, spleen, testes. If this thyroid is diseased all the other glands suffer. A vicious circle is formed. Sarvangasana keeps a healthy thyroid. Healthy thyroid means healthy functioning of all the organs of the body.

Yogis have practising  this Asana to hundreds of persons. Yogis have started a Sirsha-Sarvanga Propaganda. Yogis generally recommend these two Asanas, combined with Paschimottanasana invariably to those who approach them. These three Asanas alone can keep you in perfect health. You need not take any long walk or physical exercise. All have unanimously reported to them of the wonderful, mysterious, beneficial results of this Asana. As soon as you come down from the Asana, it braces you up and gives a new vigorous, healthy tone. It is an ideal "pick-me-up".

It supplies a large quantity of blood to the spinal roots of nerves. It is this Asana which centralises the blood in the spinal column and nourishes beautifully. But for this Asana there is no scope for these nerve-roots to draw sufficient blood-supply. It keeps the spine quite elastic. Elasticity of the spine means everlasting youth. It prevents the bone from early ossification (hardening). So you will preserve and retain your youth for a long time. This Asana destroys the ravages of old age. It helps a lot in maintaining Brahmacharya. Like Sirshasana, it makes you an Urdhvareto-Yogi. It checks wet-dreams effectively. It acts as a powerful blood tonic and purifier. It tones the nerves. It is a cheap, readily available blood, nervine and digestive tonic. It is at your disposal at all times. It will save your doctor's bills. When you have not much time to practise a course of Asanas, do this without fail daily along with Sirshasana and Paschimottanasana. It is useful in gonorrhoea and other diseases of bladder and ovaries. It removes sterility and diseases of womb. Ladies also can practise this Asana with safety. Sarvangasana awakens Kundalini and augments the Jatharagni (digestive fire). It removes dyspepsia, constipation and other gastro-intestinal disorders of a chronic nature. It energises, invigorates and vivifies. A course of Sirsha-Sarvangasana powerfully rejuvenates.

Sasankasana

The Rabbit or The Crescent Moon Posture. Sasanka mean Crescent Moon. It is also believed that originally the name was Sasaka (Rabbit) Asana (Posture). In the final position of the asana the body resembles a Crescent Moon or Rabbit.Rabbit pose is one favorite spine stretching asana.it lengthens the upper and middle trapezius, rhomboids, and all the muscles along the back of the neck.

Corpse pose (Shavasana) marks the beginning and end of any yoga session. It is indeed very relaxing pose and easy to accomplish.Lie down straight on your back, hands on either side at a small distance from the body.Leave your entire body loose, eyes remaining close. Breathe slowly, concentrate and keep mind away from all wild thoughts.Be still in the posture for ten to fifteen minutes and you will feel totally rejuvenated both mentally and physically.



Steps:-


To begin this pose, you should first assume Vajrasana (Diamond Pose). Both your palms should be placed on your knees.
Keep your neck and spinal cord straight.
Shut your eyes and begin focusing on your breathing and your body. During the initial stages, you can practice it with your eyes open, but eventually you should be able do it with your eyes closed.
Take a deep breath and without allowing the elbow to bend, bring your hands above your shoulders. Equal distance should be maintained between your arms with your fingers raised.
Slowly exhale and reach down to touch the ground with your head and both your hands. Relax when the forehead and palms touch the ground. Some areas of the chest and abdomen will rest on the thighs.
Let your upper torso relax and remain in this position for a while. Make sure that your arms remain straight. The neck should also be kept straight between the arms.
To finish, you should exhale and place your palms on your knees. One cycle will be completed with this step. During the initial stages of your practice you could do 5 to 7 cycles.

Benefits:-

Muscles: It strengthens the pelvis, rib cage, back, and arms. It provides an intense stretch to the back part of the body in the gluteals, arms, back, neck, and shoulders.

Joints: It helps in the extension of the neck, arms, and spine, and also flexes the knees and hips.

Heart: Practicing this pose helps improve the circulation of blood to the scalp, face, and brain. It gives a nice glow to the face.

This pose helps in regulating the adrenal glands.

When doing this pose, the stomach, spleen and liver are also activated, thus helping in their functioning.

The Hare Pose is also beneficial to the reproductive organs.

In addition, the pose is said to massage all the internal organs in the abdominal area.

Breathing: Compressing the stomach and chest reduces the capacity of air held by the lungs. Breathing also gets constricted at the area of the throat. Shashankasana helps in making use of the back part of the rib cage while breathing and in controlling the breathing speed.

Refreshes the brain and relieves depression, insomnia, and mental fatigue.

It improves concentration and memory.

Relaxes the nervous system.

It helps reduce emotional instability and anger

Precautions :-

Avoid practice of this pose if you suffer from vertigo, slipped disc, high blood pressure, and heart-related problems.

Dhanurasana

 This pose is so called because it looks like an archer's bow, the torso and legs representing the body of the bow, and the arms the string. The spinal cord is the most important and most subtle part of the body. Most asanas involve the spinal column. The asanas are designed to cultivate the root of our tree of life, the spinal column. This asana helps to develop the spine.This asana is also called the Bow pose. In this asana, the focal point of concentration is the spinal column. Just relax in this posture. With full awareness and concentration, feel the pull exerted in the spine and back muscles. Know your flexibility, and do not strain beyond a point. Thoughts must be gently brought back to focus, if they tend to drift away. The mind must be fixed on the bodily movements and should be relaxed. 

Steps to perform:-


Lie on your belly with your hands alongside your torso, palms up. (You can lie on a folded blanket to pad the front of your torso and legs.) Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (but not the tops of the feet). Make sure your knees aren't wider than the width of your hips, and keep your knees hip width for the duration of the pose.

Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will have the effect of pulling your upper torso and head off the floor. Burrow the tailbone down toward the floor, and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze forward.

With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso, and be sure not to stop breathing.

Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more.

Benefits:-

This asana has numerous benefits. It is a combination of two asanas (Bhujangasana - the cobra pose, in which only the front of the torso is raised, and the Shalabhasana or the grasshopper asana, in which the legs are raised).

Strengthens the back and abdominal muscles

Stimulates the reproductive organs 

Opens up the chest, neck and shoulders

Tones the leg and arm muscles

Adds greater flexibility to the back

Good stress and fatigue buster

Relieves menstrual discomfort and constipation

Helps people with renal (kidney) disorders

In addition, it is also found to be extremely beneficial for diabetics and those with constipation problem.

Precautions:-

Do not practice Bow Pose (Dhanurasana) if you have high or low blood pressure, hernia, neck injury, pain in the lower back, headache, migraine or a recent abdominal surgery.

Ladies should avoid practicing this yoga pose during pregnancy

MAKARASAN

Makarasana or the crocodile pose is a great pose for all round stretching of the body. It is a pose that straightens and stretches the muscles of the back, legs, buttocks, and the back of the arms and legs. The crocodile pose in yoga is also a great pose to reduce stress and improve posture. The aim of this yoga pose is to release strain caused by other asanas.The pose is such an inclusive one that you can feel the stretch all the way from the neck to your calves.

Steps to Perform:-


Lie down on the floor on your stomach with your hands on the sides. Your chin and chest should also be touching the ground.
Stretch out both legs to full length.
Separate both legs and place them on the floor such that the toes are pointing outwards and heels inwards.
The feet should be at right angles to the legs.
Raise your head and trunk.
Take your right hand under the left shoulder.
Hold the left shoulder gently with your right hand.
Grasp the right shoulder with your left hand gently.
The two hands should be making a double triangle one above the other.
Place your forehead on the triangle. Your face should be within the space created by both arms.
Close your eyes and relax your whole body.
Practice abdominal breathing. Remain in this position as long as you are comfortable.Turn over
Lie on your back and start again.

Benefits Of Makarasan:-


Makarasana induces a complete relaxation of the body and mind.
Makarasana relaxes the muscles and relieves the fatigue after a strenuous yoga session.
Makarasana relieves and helps correct many breathing troubles and disorders in the genito-urinary system.
Makarasana helps to reduce-high blood pressure.
Makarasana stimulates the small intestines which, in helps the digestive processes.
Makarasana prevents scoliosis and flatulence
Makarasana is beneficial in Asthma. It is effective in treating respiratory arrhythmia also.
Abdominal muscles get an automatic massage while practicing Makarasana.
For those who have acquired wrong process of respiration (due to Asthma etc.) Makarasana is most useful.

Makarasana maintains the flexibility of these areas and is beneficial for those with sciatica, slipped disc, backache and spondylitis in the lumber region.

Precaution:-

In this asana the whole body is relaxed. As the body is relaxed one is inclined to sleep which one should strictly avoid.

TRIKONASAN

Three Angle Pose

In this asana the position of the body becomes like a triangle (trikon).  it is called Trikonasana. In Sanskrit language “Trikona” stands for “three angles” or “triangle” and also while practicing this asana the body structure seems to be triangular shape that is why this asana is renowned as Triangle Pose. This asana is also famous by the name Utthita Trikonasana which means Extended Triangle Pose.
Here we showcase steps for how to do Trikonasana and straightforward method for gaining Trikonasana benefits. This asana stimulates flow of blood in entire body and also provide relaxation to shoulders, back, legs and forearms muscles. It also offers ease to spinal disc and reduces lower-back disorders.

Procedure to Pratcise:-


1.Lift the left leg and place it at a maximum distance towards the left.

2.Turn the toe of the left foot towards the left and inhale.

3.Exhale and bend the left leg in the knee and place the left hand palm near the left foot toe.

4.Take the right hand forward straight above the right ear and continue smooth breathing.

Position to Perform:-

It is necessary to keep the right hand, mid body and right leg in one straight line in this asana.
The neck and the waist should be kept straight.
The arms of the right hand should be kept touching the right ear. 
At this stage, the left leg is kept bent at 90 degree angle, the left arm is kept straight & its palms placed on the floor.
In this position the weight of the whole body comes on the left hand.

Releasing the Position:-


1.Exhale and inhailing, bring the right hand to its original place.

2.Straighten the left knee and bring the left hand to its original place.

3.Turn the left leg toe to front.

4.Bring the left leg near the right one and take up the standing position.



Trikonasan Benefits:-

This Asana gives very good lateral movements to the spine. It is an auxiliary Asana to Ardha Matsyendrasana. It amplifies and fulfils the Matsyendrasana. Yogis also gives a description of this Asana in his system of physical culture exercises. If you have a healthy spine, you can sit in your meditation in one Asana for many hours without fatigue. For a Yogi the spine or Meru Danda is a great thing as it is connected with the spinal cord and the sympathetic system. It is the spine that contains the important Sushumna Nadi which plays a vital part in the Kundalini movement. This Asana tones the spinal nerves and the abdominal organs, increases peristalsis of the bowels and invigorates appetite. Constipation is relieved. The body becomes light. Those who suffer from shortening of the leg due to fracture of hip or thigh bone (Femur) or bones of the leg (Tibia or Fibula) will be benefited by this Asana. This Asana lengthens the legs.


Precaution:-

Persons having complaints regarding their waist and the spinal column should do this Asana under the guidance of Yoga Expert.

MATSYASANA

The fish is the stretch that counters the Plough, and so follows them in Yoga session. The name of the posture derives from the fact that if you adopt the position in water, you will float quite easily. The Asana does wonders for your respiratory systems; when you assume this position, your chest is stretched open and your bronchial tubes are widened to promote easier breathing. In time your ribcage will expand, and this will also encourage you to breathe more deeply. By lifting your chest and tucking your arms underneath your body, you will combat postural defects such as rounded shoulders and the cervical region of your spine, thus releasing pressure on your nerves. Try to hold the pose for half of the time that you spent in the Shoulderstand, in order to equalize the stretching effects on your spine and muscles.

Poses:-

1.Lie on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands (and don’t lift them off your hands as you perform this pose). Be sure to tuck your forearms and elbows up close to the sides of your torso.

2.Inhale and press your forearms and elbows firmly against the floor. Next press your scapulas into your back and, with an inhale, lift your upper torso and head away from the floor. Then release your head back onto the floor. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. There should be a minimal amount of weight on your head to avoid crunching your neck. 

3.You can keep your knees bent or straighten your legs out onto the floor. If you do the latter, keep your thighs active, and press out through the heels.

4. Breathe in and raise the head, shoulders, upper arms and body up the floor. Keep the buttocks and the legs on the floor.
Push the front of the body forwards and up towards the ceiling opening and expanding the front of the chest.

5. Breathe out push the elbows down into the floor, curve the body back and lower the top of the head onto the floor. Arching back and raising the front of the chest further up.

6. Push the heels away from the body stretching them out.

7. For more of an advanced version release the arms and hands from the below the body and bring hands folded in Namaste or the prayer position at the front of the chest.

8. Hold this posture for a while arching the back and breathe normally.

9. Bring arms down by the sides. Breathe out push the palms down on the floor, taking care that you not stretch or strain the neck. Relax the back on the floor lowering the top to the bottom of the spine.

10.Relax the arms by the sides, palms facing towards the ceiling. Now relax the whole of the back of the body on the floor.

11.Stay for 15 to 30 seconds, breathing smoothly. With an exhalation lower your torso and head to the floor. Draw your thighs up into your belly and squeeze.

Benefits of Matsyasana :-


This asana stimulates the thyroid and para-thyroid glands.
Eases the upper body congestions.
Tones up the heart muscles.
Opens and expands the chest.
Helps in various respiratory problems.
Relieves tension in your neck, throat, and shoulders
Stretches and tones the front of your neck and your abdominals.
Stretches and stimulates the organs of your belly and throat.
Strengthens your upper back and the back of your neck.

Precautions:-


Uncontrolled High Blood Pressure,Glaucoma.
Low Back Problems - keep your knees bent, flat on the floor, or use a bolster across your spine to have a more passive version of the pose .
Neck problems - use a block, bolster, or blanket to bring the floor closer to your head. 
Low Blood Pressure - Strongly use your arms on the floor to control your exit from the pose, taking a deep inhale as you exit, and lie quietly before moving to the next pose to avoid dizziness.
Eases the tensions in the neck.

Halasana

This asana is called the plough pose. In this posture, the abdominal muscles are strengthened and it ensures a healthy condition of the spine. Halasana's name is suggestive of the basic shape of the pose, which resembles the traditional plows found in Tibetan and Indian culture. Symbolically, the plow is represented in the myths and traditional stories of Egypt, China, Tibet, and India. In the Ramayana, King Janaka uncovers a beautiful baby girl as he is plowing the earth in a sacrificial ground. He adopts the baby and names her Sita, and she later becomes the beautiful wife of Rama. This story relates the power of the plow as a tool for revealing hidden treasures. It enhances the flexibility of the spine and all the 31 pairs of spinal nerves are well nourished. Lifting the legs to touch the ground above the head, is not easy in the beginning. Try to do only as much as you can. The muscles of the back and rear thighs are affected here. Try to concentrate on what you are doing for better results. Relax into the posture. Feel the changes in your position and in your spine as you come to the starting position.Now then Relax.

Performing:- 

 Spread a blanket on the ground. Lie flat on your back. Keep the hands at the sides on the ground with the palm facing the ground. Join both your legs. Lift them up very slowly. Do not bend the legs. Do not raise the hands. Do not bend the trunk. Make an obtuse angle. Then slowly lower the legs. Fold them over the body until the toes touch the ground. Keep the knees quite straight and close together. The legs and thighs must be in one straight line. Press the chin against the chest. Breathe slowly through the nose only and not through the mouth.

There is another variety of doing this Asana. After the above posture is done, slowly bring the hands and catch hold of the toes. This is also a better method. There should be no jerk in any way. When the Asana is finished, very, very slowly raise the legs and bring them to the original posture of lying flat on the ground.

Benefits of Halasana:-


Regular practice of Plow Pose nurtures and rejuvenates the body's entire system. Halasana helps nourish the thoracic and lumbar regions of the spine by increasing circulation and suppleness, releases tension in the neck and throat, alleviates the accumulation of phlegm or mucus in the sinuses and respiratory system, and gradually assists in lengthening and regulating the breath.

Halasana has a calming, restorative effect on the sympathetic nervous system. It also assists in balancing the glandular secretions adrenaline and thyroxin, while also improving the elimination of toxins in the digestive and urinary tracts. Those with a tendency toward high blood pressure may find relief from hypertension in the pose. In the inverted position of Plow Pose, the brain is flushed with blood, promoting mental clarity and increased vitality.

Ardhachakrasana

Half-circle Posture, Ardha Chakra Asan, Half round Pose. Chakra means wheel and Ardha means half therefore this is the Half Wheel Posture. The Ardha-Chakrasana is also known as the urdhva-dhanurasana. Urdhva means raised, elevated or upright and dhanur means bow. Both "wheel posture" and "raised bow posture" describe the appearance of this asana.

Ardhachakrasana position:-


1. Bend the knees and place the feet together near the buttocks.
2. Bring the arms over the head and clasp the elbows.
3. Exhale and inhaling raise the hips from the ground making a straight line from the shoulders to the knees.
4. Either stay in that pose or continue by shifting the weight to the right side and straightening the left leg. The knees will remain together.
5. If the body is comfortable raise the right foot so that all the weight is on the toes of the right foot. Stretch the toes of the left foot away from the body.
6. The position of the whole body should be maintained steadily and comfortable as there is a smaller base for one to balance in the pose. However, if you cannot balance properly in the pose, you can place the soles of your right foot on the ground for better support of the whole body.

7. A straight line is maintained, from the leg to the shoulder. The toe of the lifted leg is pointing to the front to maintain that straight line.
8. The raising of the hand and holding of the opposite elbows is call swastika bandha.
9. The hips should not be lifted too high up, as this would cause a deep arch on the spine and it is not recommended to do so in the preparatory pose.
10. Breathe normally while in the pose, so that all muscles are relaxed. This is one pose where most people would tense up immediately after going into it or while doing it and this would place strain on the body. Facial muscles are also relaxed in this posture. Strain might be there at first for beginners; however, it is necessary to try and minimized the strain in the body.

Breathing while performing:-

1. Keep the breath slow and rhythmic.

2. Tuck the tailbone in to maintain the straight line from the shoulder and all the way to the toes.
3. Remain relax, steady and comfortable in the pose. People often start to tense up the whole body while in the pose, so try to relax the whole body with the slow and rhythmic breath.
4. Build up to 30 seconds to gain benefits and after some practice, time can be increased up to 3 minutes.

Do While Performing:-


1. Keep the raised leg straight; parallel to the opposite knee.
2. Try to keep a straight line from the shoulders to the toes of the raised leg.
3. Place the heel of the other leg flat on the ground for better support, and for maintaining steadiness and comfort in the pose.
4. Relax the facial muscles and arms.

Do not While Performing:-


1. Let the hips fall.
2. Raise the leg too far, separating away from the other knee.
3. Come into the full position unless the body is comfortable.
4. Arch the back in this position by lifting the hips too high up.

Benefits of Ardhachakrasana:-

1.The muscles of the pelvic and hip region tones and strengthens due to the pressure that comes from tucking in of the tailbone. The organs in the pelvic region are also tone and strengthen at the same time with the work of slow and rhythmic breathing. Thereby, Massaging and stretching the colon and abdominal organs and thus improving digestion.


2.Strengthens the buttock, calf, thigh and lower back muscles.
3.Reduces back pain (especially holding the pose in stage three) and is useful for lumbar spondylitis.
4.It also strengthens the muscles around the spinal region.
5.Tones the female reproductive organs and can be useful for menstrual disorders and after childbirth.
6.Increase the awareness of the spinal movement, especially the lower back.

 Precautions:-


1. Those with serious hip or spinal problems should avoid this asana as well as those with high blood pressure and brain ailments.
2. It is best avoided by those with peptic or duodenal ulcers and hernia.
3. People suffering from the later stages of pregnancy and menstruation should avoid doing this posture.

Kundalini Yoga

Kundalini Yoga the creating and sustaining Sakti of the whole body is actually and truly united with Lord Siva. The Yogi goads Her to introduce him to Her Lord. The rousing of Kundalini Sakti and Her Union with Lord Siva effects the state of Samadhi (Ecstatic union) and spiritual Anubhava (experience). It is She who gives Knowledge or Jnana, for She is Herself That. Kundalini Herself, when awakened by the Yogins, achieves for them the Jnana (illumination).

Kundalini can be awakened by various means and these different methods are called by different names, viz., Raja Yoga, Hatha Yoga, etc. The practitioner of this Kundalini Yoga claims, that it is higher than any other process and that Samadhi attained thereby is more perfect. The reason that they allege, is this:—In Dhyana Yoga, ecstasy takes place through detachment from the world and mental concentration leading the variety of mental operation (Vritti) of the uprising of pure consciousness unhindered by the limitations of the mind. The degree to which this unveiling of consciousness is effected, depends upon the meditative power, Dhyana Sakti, of the Sadhaka and the extent of detachment from the world. On the other hand, Kundalini is all Sakti and is therefore Jnana Sakti Herself—bestows Jnana and Mukti, when awakened by the Yogins. Secondly, in Kundalini Yoga there is not merely a Samadhi through meditation, but the central power of the Jiva, carries with it the forms of both body and mind. The union in that sense is claimed to be more complete than that enacted through methods only. Though in both cases the body-consciousness is lost, in Kundalini Yoga not only the mind but the body also, in so far as it is represented by its central power, is actually united with Lord Siva at the Sahasrara Chakra. This union (Samadhi) produces Bhukti (enjoyment) which a Dhyana Yogi does not possess. A Kundalini Yogi has both Bhukti (enjoyment) and Mukti (liberation) in the fullest and literal sense. Hence this Yoga is claimed to be the foremost of all Yogas. When the sleeping Kundalini is awakened by Yogic Kriyas, it forces a passage upwards through the different Chakras (Shat-Chakra Bheda). It excites or stimulates them into intense activity. During its ascent, layer after layer of the mind becomes fully opened. All Kleshas (afflictions) and the three kinds of Taapa will vanish. The Yogi experiences various visions, powers, bliss and knowledge. When it reaches Sahasrara Chakra in the brain, the Yogi gets the maximum knowledge, Bliss, power and Siddhis. He reaches the highest rung in the Yogic ladder. He gets perfectly detached from body and mind. He becomes free in all respects

Yoga As a Form of Excercise

For decades, aerobic exercise—the type that raises your heart and breathing rates, such as running or cycling—has been touted by scientists as the gold standard in terms of the number of health benefits it brings. More energy, improved mood, lower risk of heart disease and certain cancers, better sleep, better thinking, better sex, and on and on. But as it turns out, there may be another form of exercise that does even more for you: yoga. And weight control may be at the top of its long list of yoga benefits.
In 2010, researchers at the University of Maryland School of Nursing published a comparative analysis of 81 studies that examined yoga's health benefits and the health benefits of aerobic exercise. The researchers found yoga to be especially effective at reducing stress. This may not be news to those who practice yoga, but even die-hard enthusiasts will be surprised at the number of other health benefits yoga can confer—often to a larger degree than aerobic exercise. The researchers found that yoga outperformed aerobic exercise at improving balance, flexibility, strength, pain levels among seniors, menopausal symptoms, daily energy level, and social and occupation functioning, among other health parameters.


Yoga is a valid exercise choice. What is clear from this analysis is that yoga should no longer be seen as something even remotely "fringes," or even as something that’s only good for improving flexibility. Rather, this research makes it clear that yoga deserves a permanent place at the health and fitness table, alongside other forms of exercise that may be more familiar to most people. To put it another way, if you like yoga, don't feel like you're missing out if you're not also putting in time on the treadmill or exercise bike. “Yoga seems to be able to provide many of the physical benefits of exercise—and then some,” says Ross.It behaves as both exercise and meditation.

Be Healthy, Elegant and Relaxed?

The right way to reach this condition is yoga. "Sure, there are many another different ways", - you've thought. But the distinctive feature of yoga is the one way to become healthy both psychical and physical.

Pay attention to Madonna and another famous or not famous people who are practicing yoga. What can be told about all of them regardless of their degree of fame? They are healthy, good-looking, strong, have a high capacity for work and harmonium perception of the world. These people are nice to be associated with. Practice yoga and join them!

Advantages of yoga

 Yoga teaches you to hold back your body.

 It helps you to create a correct posture and achieve a flexibility and slenderness of your body.

 Yoga practice lowers the degree of a stress' hormone. It also prevents calcium from accumulation in bones, therefore saves you from osteoporosis, or, at least, postpones its origin.

 Yoga assists you in giving up pernicious habits as well as helps you against a stress and an overweight.

 Yoga teaches you relax and forget about your problems.

 During the yoga practice your pressure is getting low, pulse frequency and breathes becomes rare and slow.

All these results will be achieved on condition that you practice yoga regularly.

There's no need in special equipment. All that you need is a comfortable jumpsuit.

I questioned my friend who works at home air conditioner repair company: "What are the main advantages of free yoga practice?"

The main yoga principle is the realization that yoga is a system of knowledge and doesn't require a reward; it's a wisdom that isn't a belonging of somebody; it's a part of the inner world. Just not each of us can open this wisdom.

Yoga is the giant gift for us.

There are many centers today that are completely free of charge. Sponsors probably were found who took all the expenses upon themselves. But in case there aren't any sponsors, be prepare to pay for the premises, cleaning and other similar expenses.

To sign up for free yoga practice you can at many different centers. For example, Moscow schools of yoga: "Anandasvami", "Prana" and so on.

Free yoga practice help interested persons learn to use Oriental creed, to become healthier, stronger, more enduring without any expanses or investments.

Many people can recognize that they have problems with health, however not every can tell you that he has psychological problems. For some reason people think that they just all right and at the same time suffer from conflict in the family, at work and have to endure the constant lack of money. However, they have no problems. Nonsense.

However, people that can recognize at least to themselves that there are problems which must be solved, will take steps to solve them and come to the free yoga that will help a person to bring order in the soul and restore peace of mind. Best help to solve psychological problems is meditation, in a quiet room, calm atmosphere, by turning on quiet, contemplate music. At this time, the person gets rid of all his tormented thoughts and experiences.
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Types Of Yoga Postures

It is believed by ancient yogis that for man to harmonize with the environment and himself, he has to unite the spirit, mind and body, and for all of it to be united, there must be balance in the physical, emotional and spiritual aspect of life. The way to maintain and achieve this balance is through meditation, breathing, and yoga postures. Thus, both the body and the mind are used when practicing yoga exercises, as it requires perseverance and willpower to be able to perform each of the yoga asanas. Regular practice of the yoga positions can result in plenty of benefits, including stimulation of the internal organs and improving blood circulation. Yoga stretches provide benefits to the mind and body and bring about balanced energy flow. This is especially helpful for women who are in the menopause transition or currently in menopause.

The different types of yoga poses serve various purposes and include levels of difficulty in different ranges. Some of the yoga poses provide more benefits than others.

Arm balance Poses: Arm balance poses help strengthen the core and arms. These poses will involve either supporting your whole body with your arms or just your upper body. Some of the arm balance poses include Dandasana, Chaturanga Dandasana , Vasisthasana , Bakasana , Astavakrasana , and Pincha Mayurasana .

Backbend Poses: There are many ways in which the back bend poses can be practiced. Poses like Dhanurasana  begin with the student on the stomach and builds back flexibility and leg strength. Students perform Natarajasana  from a standing position to improve balance as well as flexibility. Some other backbends include Setu Bandha Sarvangasana , Bhujangasana , Ardha Bhekasana , Kapotasana  translated into the King Pigeon Pose and Urdhva Dhanurasana .

Bandha Poses: While there are many yoga band ha poses, the most common ones are Jalandhara Bandha , Uddiyana Bandha , and Mula Bandha . Each band ha is considered a lock, which closes a certain part inside the body. These locks are made use of in various asanas and pranayamas to energize, cleanse and stimulate the organs. When all the three locks or the three bhandas are simultaneously activated, it is known as the great lock or maha band ha.

Core Poses: Core poses are yoga poses that strengthen your abs and core. Some of the core poses include Marjaryasana , Bakasana , Ananda Balasana , Bhujapidasana , Anantasana  and Paripurna Navasana.

Forward Bend Poses: Forward bend poses help strengthen the organs of the abdomen and stretch the hamstrings and back muscles. Some of the forward bend poses include Adho Mukha Svanasana , Uttana Shishosana , Parsvottonasana  Marichyasana , Ardha Uttanasana  and Prasarita Padottanasana .

Inversion Poses: Inversions are known to be effective in cleaning the circulatory system, stimulating the glands, and reducing fatigue. In a full inversion, you will need to bring your feet over your head like in Sirsasana  and Sarvangasana . These inversions help build core strength and endurance. Yoga poses like Uttanasana and Setu Bandha Sarvangasana  are half inversions.

Meditation Poses: Using meditation poses for meditation is considered to be better than lying down. This is because it reduces the chances of you going to sleep.  Some of the meditation poses include Padmasana , Ardha Padmasana, Egyptian Pose, and Burmese Pose.

Pranayama Poses: Pranayamas are effective in bringing about good health through the process of breathing. The pranayama exercises improve breathing technique from rapid and shallow breathing to a healthy duration of breathing. Some of the good pranayama poses you can practice the breathing exercises on are Sukhasana , Ardha Padmasana and Padmasana .

Restorative Poses: The aim of the restorative poses is to bring about relaxation. Some of the restorative poses are Balasana , Viparita Karani , and Savasana .

Seated & Twist Poses: Seated and twist poses are effective in increasing the flexibility of the spine. Deep twists are also known for their detoxifying and cleansing benefits. Some of the seated and twist poses are Bharadvajasana , Gomukhasana  and Agnistambhasana. 

Standing Poses: Standing poses help increase flexibility and strength. They can also increase your awareness of body posture and energize your body. Some of the standing poses include Tadasana , Trikonasana  and Uttanasana .

What are the seated yoga poses?

Seated poses can be extremely basic and extremely advanced as well. The easy pose as the name suggests is an example of yoga seated pose that is easy to achieve. Beginner seated yoga poses are used to improve posture and to encourage students to focus on breathing exercises. The collection of yoga seated poses marichyasana 1, 2 and 3 are variations of one of the advanced poses of yoga that involves a seating pose. This pose should only be attempted by someone who has a fair degree of flexibility as well as a good amount of control over his or her movements.

What is benefits of Sarvangasana?

Sarvangasana (Shoulder Stand) is sometimes called the queen of poses and provides benefits to the mind, body and soul. The literal meaning of Sarvangasana is a 'posture for all body parts'. The working of these inverted postures is by causing the effects of gravity to become reversed on certain parts of the body. The benefits of Sarvangasana include improving the circulation of blood and improving the efficiency of the thyroid, heart, and lungs. Practicing Sarvangasana for weight loss can be effective as it helps in regulating the thyroid gland, which if defective, can bring about weight problems. However, women who are menstruating should avoid practicing this posture.

Why do I need to do a warm up before starting yoga?

Before starting your yoga routine or any exercise for that matter, it is important that you first perform some warm up exercises to loosen the muscles. Performing a warm up before your session will prepare you physically for the yoga poses you will need to perform. If you start directly with the exercise there is a possibility of incurring some injury. There are many warm up poses you can find on the Internet that can help loosen stiff muscles and reduce the chances of injury. For beginners, yoga poses that are taken should be easy to perform and not too strenuous. Following some yoga tips can help you get the most out of your session.

Which Yoga Asana will help for premature ejaculation?

Practicing yoga can be an effective method you can make use of to help with premature ejaculation. Some of the postures of yoga for premature ejaculation are Dhanurasana , Halasana , Mayurasana , and Bhujangasana . These postures also help in dealing with stress and anxiety, which are among the main contributors to premature ejaculation. Practicing yoga for diabetes can help reduce blood pressure and blood sugar levels. Some of the effective yoga asanas for diabetes are Adho Mukha Svanasana , Trikonasana , and Matsyasana . It is also important that you combine these postures with a proper diet.

What are the most advanced yoga poses and sequences?

There are many postures in yoga, and although all of them are beneficial, some are more challenging than others. There are some easy poses that can be practiced by beginners, and there are advanced yoga poses that should be done by practitioners with enough experience. Before coming to the advanced yoga postures, it is important that you first perfect the beginner poses. Some of the most advanced yoga poses include Bakasana , Garudasana , and Tittibhasana . It is recommended that you perform the advanced yoga sequence first in front of an instructor to get the proper technique.

Yoga and Meditation

Meditation is one of the Five Principles of Yoga. It is the practice by which there is constant observation of the mind. It requires you to focus your mind at one point and make your mind still in order to perceive the 'self'. Through the practice of Meditation, you will achieve a greater sense of purpose and strength of will. It also helps you achieve a clearer mind, improve your concentration, and discover the wisdom and tranquility within you. Know the basics of Meditation and learn the different Meditation Exercises and Techniques in the following sections:

What is Meditation?
In this section, know what Meditation is, get familiar with its essential aspects, and learn what makes it different from other forms of relaxation or related practice.
Meditation - How it Works?
Meditation is an important tool in achieving mental clarity and health. Learn how Meditation works and know the various health benefits brought about by Meditating.
Meditation Poses
There are many Meditation Poses that you can practice. Learn how to perform the Full Lotus Posture, Half Lotus Pose, Burmese Pose, and the Egyptian Pose.
Meditation - Main Principles
A set of guidelines was formulated to help people understand the different aspects of Meditation. In this section, take a look at the main Principles of Meditation.
Meditation - Benefits of Meditation
Meditation can contribute to the psychological and physiological well-being of an individual. It can also help you in having a positive outlook in life. Learn the various health benefits of Meditation.
Meditation - Types
Meditating can be done in various ways depending on your goal/s. This section covers the basic Types of Meditation. Practice what suits your needs.
Meditation - Tratak, Yantra, and OM
Tratak or steady gazing is an excellent concentration exercise. Learn how to do the Tratak technique and know the different diagrams and symbols used in that practice.
Meditation Exercises
Meditation involves a lot of exercises, poses, and techniques. Learn the different Meditation Exercises and practice the one which suits you best.
Meditation - Types of Mantra
Mantra is a profound and practical method of self-awakening, opening and self-transcendence. Know more about Mantra and learn the different Mantra Types.

  1.     Zen Meditation
This involves sitting just as Buddha did when he achieved enlightenment and at the same time being aware of everything that is happening to oneself and to his or her surroundings. 

  2. Taoist Meditation
Taoist Meditation involves calming the mind and body to the highest degree possible. It is a useful way of releasing stress from daily life. Know more about Taoist Meditation in this section. 

  3. Japa Meditation
Japa Meditation is the form of Meditation in which you recite a word or phrase repetitively, also known as mantra. Its aim is to help you focus your thoughts on the word or phrase that you uttered. 

  4. Alpha Meditation
Alpha Meditation, which activates the power of the subconscious, allows individuals to reach the alpha level of consciousness, which is the ultimate seat of mental relaxation. 

  5. Circadian Meditation
Circadian Meditation plays a big role in improving our sleep and will help us alternate the asleep and awake states in an optimum manner, relax, and conduct everyday activities effectively. 

  6. Merkaba Meditation
Merkaba Meditation is a way to balance the polarity of life, to reach oneness. It is a powerfully healing, gentle Meditation which teaches one to breathe from the heart and connect to the heart energy. 

  7. Sahaj Marg
Sahaj Marg or Natural Path is a Meditation system based on Raja Yoga. It is a practice which is simplified and modified to adapt to man’s present life to achieve inner perfection. 


  8. Bible Meditation
The words found on the Scriptures will be empty without the proper understanding of the messages that they convey. This is where the act of meditating comes in. 


  9. Catholic Meditation
Catholic Meditation is very different from other forms of Meditation. Instead of “quieting the mind” or removing too many thoughts in our heads, we meditate in the form of a prayer. 

 10. Pyramid Meditation
Pyramid Meditation is a form of Meditation done inside, or underneath, a pyramid. Beyond the deceptively simple surface is the almost mystical basis of this particular type of Meditation. 

 11. Color Meditation
There are ways to achieve a sense of peace, taking into consideration the fast-paced and action-oriented lifestyle we have today. One of these methods is called Color Meditation. 


We hope that the different techniques we presented in this section will help you get into a deeper understanding of Meditation and also facilitate your practice of it. There are still other aspects of Meditation that you might like to get into. You may find them in the other portions of this website. Feel free to browse the pages and read the articles.