Showing posts with label Basic Yoga. Show all posts
Showing posts with label Basic Yoga. Show all posts

Seated Twist Yoga Pose

  • Sit with your legs stretched out in front of you on the concrete. 
  • Cross your right foot on the outside of your left leg, bend your left knee, and point your right knee up at the ceiling. 
  • Place your left elbow on the outside of your right leg, keeping your right hand on the floor to keep you steady. 
  • Twist as hard as you can from your belly, ensuring that all sides of your bottom remain on the surface. Hold for a moment before repeating on the other foot.

This pose will give you a great stretch, particularly if you've been sitting at a desk for hours, and it'll also give your shoulders, spine, and hips a nice workout.

Triangle Yoga Pose

  • Start in the warrior pose (point 3), but avoid lunging onto your leg. 
  • With the outside of your left foot, touch the bottom of your right foot. 
  • Reach up to the sky with your other hand, shift your head to look above your hand to the ceiling, and extend your back. 
  • Hold the stretch for a few seconds before switching sides.

This pose is particularly beneficial for achieving a full body stretch; it strengthens the spine, calves, elbows, and ankles, as well as relieving back pain. This pose is especially good for pregnant women.

Tree Yoga Pose

  • Start with the mountain pose. 
  • Balance by keeping your weight on your left shoulder, hips forward, and the heel of your right foot inside your left thigh. 
  • Place your hands in a praying pose and keep it for a few moments.
  • Rep on the other side.

This posture strengthens the spine, elbows, calves, and ankles while improving equilibrium.

Warrior Yoga Pose

  • Stand with your legs about three feet apart, your right foot turning out 90 degrees and your left foot turned inwards slightly. 
  • Extend your arms to the side, hands face out, and your head down. 
  • Lunge onto your right knee while holding it over your foot and away from your toes. 
  • Before flipping sides, aim your attention over your hand and keep the pose.

The legs and ankles are also strengthened and stretched in this posture.

Downward Dog Yoga Pose

  • Start on your hands and knees, shoulder width apart, on all fours. 
  • For added stability, spread your fingers wide and walk your hands forward. 
  • With your knees slightly bent, press your hips upwards to form an inverted "V" with your torso. 
  • Then, in the posture, lower your feet to the floor and step forward.

This posture improves the body's circulation while still stretching your calves and feet.

Mountain Yoga Pose

  • With your arms at your sides, stand with your feet hip-width apart and your weight equally distributed. 
  • Slowly and deeply inhale while keeping the neck and back aligned. 
  • When you stretch, concentrate on your hands and either place them in a praying pose or reach them up to the stars.

This pose will help you to enhance your balance, mental clarity, and breathing.

Yoga for Asthma

Asthma is a condition that affects many people. Yoga will help you become more conscious of your breathing habits while also relieving pain in your spine, upper back, stomach, and shoulders. Sitting in Easy Pose (Sukhasana), concentrate on developing maximum and total breaths through seated meditation. Since quick, shallow breaths are a sign of asthma, learning to regulate your breathing will help your body get the oxygen it needs whilst still calming you down and avoiding further attacks.

Any yoga poses can be taxing on the respiratory system and cause asthma attacks. It's best to go at your own level, steadily increasing and decreasing your body temperature. Cold weather will constrict the bronchi and cause an asthma attack. Dehydration and asthma attacks can also be caused by hot and humid weather. Look for a room with a pleasant temperature.

Beneficial Yoga Asanas

  1. Going from Tiger Pose (Vyaghrasana) to Unsupported Tiger Pose (Niralamba Vyaghrasana) on hands and knees is an example. Many asthmatics experience pain in their upper back and chest as a result of coughing during asthma attacks. Combining moderate backbends with mild forward bends stretches the stomach, upper back, and neck softly, which may help alleviate asthma symptoms exacerbated by tension in those regions.
  2. Fish Pose (Matsyasana) is a good example of a mild backbend. Mild backbends open the chest and front shoulder heads, improving breathing quality.
  3. Since you "roar" like a lion in these poses, Lion's Pose variants will help relieve tension in the throat, spine, and jaw. For example, Lion Pose Dedicated to an Avatar of Lord Vishnu in Garland Pose (Narasimhasana in Malasana) here. They will even aid in the expulsion of stale air from the lungs.
  4. Lotus Pose (Padmasana) is an example of seated meditation that focuses on breathing. During an asthma attack, being more mindful of the breathing and developing balance will be beneficial. It may also aid in the prevention of an assault.
  5. Headstand  (Shirshasana), also known as Tripod Headstand, is an example of an inversion. On an exhalation, inversions help to facilitate correct diaphragm movement. Gravity acts for the exhalation, not against it, since the rest of the body is upside down.

Yoga during Pregnancy

Avoid a rigorous yoga routine that includes jump-through and jump-back Vinyasas. Jumping while pregnant is risky. Hot yoga can be avoided.

Group exercise that may exacerbate dehydration or dangerously raise the core temperature When doing deep stretches after giving birth, be cautious.

Relaxin levels (the hormone that loosens the muscles and joints to accommodate birth) may also be elevated in the body, raising the risk of injuries from overstretching. Make sure the wound from your C-section heals well. Avoid performing any hard twists or backbends because they can obstruct the wound's healing.

Beneficial Yoga Asanas

  1. Knees Spread Wide Hero Pose (Prasarita Janu Virasana) is a good example of seated inner hip openers. This pose stretches the inner hips while not compressing the belly.
  2. Lotus Hand Seal in Upward Hands is an example of a wide-legged squat. Here is a Goddess Kali-dedicated pose (Padma Mudra Urdhva Hasta Kalyasana). Quadriceps (front of thighs), hamstrings (back of thighs), and glutes (buttocks) are also strengthened by wide-legged squats, which do not exert strain on the belly.
  3. Extended Side Angle Pose (Utthita Parshva Konasana) is an example of standing side bends. Standing side bends stabilise the legs when stretching the side of the chest and lower back without adding weight on the belly.
  4. Tiger Pose (Vyaghrasana) is an example of a hand-and-knee pose. Since they do not compress the belly, poses on hands and knees are safe to do during pregnancy.
  5. Half Camel Pose (Ardha Ushtrasana) is an example of a mild backbend on the feet. Since mild backbends do not compress the belly, they are safe to do during pregnancy.

Yoga during Menstruation

Menstruation is a normal part of life. Uterine contractions can cause intense cramps in the lower abdomen and lower back during a time. Yoga will help you relax by releasing endorphins.

  1. To relieve pain, stretch out your lower body and back.
  2. Forward bends, inside hip openers, and soft twists will also assist with menstrual symptoms.
  3. Inversions, according to others, can induce engorgement in the uterine blood vessels, which can enhance blood flow, and should be prevented over a cycle. 
  4. Inversions, on the other hand, are recommended in B.K.S. Iyengar's book The Path to Holistic Health over a time to minimize blood flow. 

You should pay attention to your own body and make decisions based on that. If you don't feel up to it, try a slower-paced yoga pose routine.

Yoga for High Blood Pressure

It's a good idea to talk to the doctor if you suspect you're at risk with elevated blood pressure or if you've already been diagnosed with it.

Yoga incorporates the effects of sleep, muscle relaxing, and weight conditioning practice, which can assist with blood pressure control. Make sure you can relax freely and intensely when doing yoga poses. If you're having trouble breathing, get out of the stance and relax, or try a simpler variation. If you continue to have trouble breathing, you can see a doctor right away.

Beneficial Yoga Asanas

  1. Hands Bound Lotus Pose (Baddha Hasta Padmasana) is an example of seated backbends. Backbends in a seated position open the chest and increase blood supply to the lungs. They relieve pain in the chest and front shoulder heads, which is often exacerbated by fatigue and daily hunching over a monitor. This will aid in the reduction of elevated blood pressure caused by tension.
  2. Revolved Easy Pose (Parivritta Sukhasana) is a good example of seated twists.
  3. Seated twists tend to relieve upper back pain and detoxify the body. This will assist in lowering elevated blood pressure caused by strain in the upper back.
  4. Reclining Both Hands to the Leg Pose (Supta Dwi Hasta Padasana) is an example of a supine forward bend. In contrast to standing forward bends, where the head is below the heart, supine forward bends stretch the hamstrings without raising blood pressure. This will aid in the reduction of elevated blood pressure caused by muscle strain in the lower back and legs.

Yoga for Neck Ache

Yoga can aid in the prevention and relief of neck pain. The use of a mixture of relaxed stretches and stretching exercises will help to loosen up tense muscles in the body.

Neck stability is improved, and postural muscles are rebalanced.

The neck will be lubricated and its range of motion will be increased with simple and steady motions. Each posture can be held for 30 to 90 seconds.

Although it's good to reinforce and stretch the neck muscles to help avoid neck injury, it's better not to aggravate an existing neck problem. The poses that place the bulk of the body's weight on the head or neck are the most taxing on the neck.

Beneficial Yoga Asanas

  1. Simple Pose with Neck Stretch (Sukhasana) is an example of seated neck stretches. Tension in the neck muscles can cause neck pain. Neck pain may be prevented or reduced by stretching these muscles.
  2. Pose Dedicated to Bharadvaja (Bharadvajasana) is an example of seated twists. The muscles of the neck are connected to those of the upper back.
  3. Seated twists increase upper back and neck range of motion, which can help avoid or relieve neck pain created by discomfort in these regions.
  4. Going from Tiger Pose (Vyaghrasana), modification knee to the forehead, to Tiger Pose (Vyaghrasana), also known as Cat Tilt, tip. Rounding the back and then bending into a slight backbend will help stabilise the neck muscles while still stretching the front and back of the neck (in Dog Tilt) (in Cat Tilt).
  5. Hand Position of the Pose Devoted to Garuda in Hero Pose (Hasta Garudasana in Virasana). Any posture involving this hand position stretches the upper back and back shoulder heads, reducing neck pain created by stress in the upper back muscles.

Yoga for Carpal Tunnel Syndrome

Yoga poses that reinforce and extend the flexor muscles of the forearm, which are the muscles on the palm side of the forearm, can help avoid or mitigate carpal tunnel syndrome.

Start with poses that put less strain on the wrist joint, depending on the seriousness of the injury.

Beneficial Yoga Asanas

  1. Staff Pose (Dandasana) is an example of a pose that strengthens the wrist without straining it. Carpal tunnel syndrome may be prevented or reduced by stretching and softly relaxing the wrist and forearm muscles.
  2. Hidden Lotus Pose (Gupta Padmasana) and Reverse Prayer Mountain Pose (Viparita Namaskar Tadasana) are two examples of poses with hands in the reverse prayer posture. Wrists, forearms, front shoulder heads, stomach, and rotator cuffs are all stretched out in these poses. Since muscles in the upper body are intertwined, releasing stress from these regions is beneficial since carpal tunnel may be exacerbated or triggered by a chain reaction of stressed muscles.
  3. Revolved Prayer Standing Rising Wind is an example of a pose with hands in prayer (Anjali Mudra). Here, do Parivritta Namaskar Stiti Utthita Vayu Muktyasana (Relieving Pose). Stretching the wrists and forearm muscles will help to increase blood supply and relieve pain.
  4. Mountain Pose—Raised Bound Hands (Tadasana Urdhva Baddha Hastasana) is an example of a pose with bound hands facing out. These poses help stretch the sore and tense forearm muscles that most people with carpal tunnel syndrome have.

Yoga for Migraine and Headache


Tension and fatigue are common causes of headaches. We relax and breathe deeply in yoga. Yoga stretches the upper body's tense muscles, stimulates endorphins (a "feel good" hormone), and relaxes the mind.

It relieves anxiety by increasing blood flow to the muscles, which calms the nervous system and lowers the risk of a headache or migraine.

Avoid any poses that place weight or pressure on the head or body.

Stop poses that significantly increase blood supply to the brain if you suffer from migraines. If you have serious migraines, skip yoga poses and lay down in a quiet room.

Beneficial Yoga Asanas

  1. Both Hands to Ankle Head to Knee Pose (Dwi Hasta Kulpa Janu Shirshasana) is an example of seated forward bends. Seated forward bends can reduce headaches caused by strain in the legs and lower back by releasing tension in the hamstrings and lower back.
  2. Half Root Lord of the Fishes Pose (Ardha Mula Matsyendrasana) is an example of seated twists. Headaches exacerbated by discomfort in the upper and lower back may be prevented by seated twisting positions.
  3. Hand Position of the Pose Dedicated to Garuda in Child's Pose (Hasta Garudasana in Balasana)–Example: Hand Position of the Pose Dedicated to Garuda in Child's Pose (Hasta Garudasana in Balasana). Any posture involving this hand position tends to stretch the upper back and back shoulder backs, as well as avoid headaches caused by upper back muscle strain.
  4. Hand Position of Cow Face Pose in Bound Angle Pose (Hasta Garudasana in Baddha Konasana)–Example: Hand Position of Cow Face Pose in Bound Angle Pose (Hasta Garudasana in Baddha Konasana). Any posture involving this hand position stretches the triceps, front shoulder heads, and rotator cuffs, as well as preventing headaches caused by strain in the arms and shoulder muscles.

Sukhasana - Easy Pose

Sukhasana (Easy Pose), Seated Lotus Pose (Padmasana)

  1. Start with both legs stretched in front of you in Staff Pose (Dandasana). To lengthen your legs and spine, grab the sitting bones and draw the flesh out.
  2. Place yourself in a relaxed cross-legged position. You should sit in Easy Pose (Sukhasana), Half Lotus (Ardha Padmasana), or Full Lotus (Ardha Padmasana) on a throne (Padmasana). When you stretch up into the neck, press the sitting bones into the earth. Raise your brows to the stars and lift the top of your head.
  3. Place one hand on top of the other and gently brush the thumbs.
  4. Lock your eyes gently. Take these steps to do the 1:4:2 Healing Breath Zen Meditation:
  5. Feel your lower belly stretch as you spread it out as you inhale for a count of four. For the count of 16, hold and keep the oxygen in the lungs. When you exhale, squeeze the belly button down to the spine for a count of eight. As you count through the package, visualise the figures. This will aid in the development of "one-pointed concentration." Your breathing must be so quiet that it doesn't disturb a feather. Each count should last for one second.

The exercise is completed after 10 breath cycles have been completed. The ego should not be allowed to interfere with an authentic yoga exercise. Don't try to "perform" the drills in front of a crowd. This is a path that is special to you. Explore and articulate yourself when reaping the many physical and emotional advantages. This breathing exercise is known as Abdominal Breathing, and it can be used in your yoga practice.

Shavasana - Corpse Pose

Shavasana (corpse pose) (Shavasana means "corpse" in Sanskrit

The final resting yoga pose, Corpse Pose or Shavasana, helps strengthen the bond between our physical body and mind and prepares them for meditation after an intense asana practice. 

Shavasana can be thought of as a reawakening, allowing one to ponder existential questions, 

  • Will I be completely fulfilled and pleased with what I achieved in this lifetime if I died today?
  • Have you realized all of your potential? 
  • Have you given your undivided attention to the people in your life that are most important to you?
  • Will you be able to die without remorse?

  1. Lie flat on your back with your shoulders tucked in and your knees apart. Relax your arms and face the ceiling with your hands facing up. Allow your fingers to curl naturally.
  2. Relax into a neutral, relaxed stance for your body.
  3. Close your eyes for a moment. Relax your whole body as if it were falling to the bottom, allowing your jaw to spontaneously detach. Let go of the pain in your body.
  4. Focus on your breathing without allowing your mind to drift to achieve a deep state of conscious relaxation, both physically and mentally.

Yoga Preparation

Yoga poses do much more than just a physical exercise. Character is developed by performing them.

Face your worries and obstacles outside of your comfort zone with a sense of cool, calmness, and psychological equanimity, and you'll be able to transcend your perceived shortcomings.

Every yoga posture, in my opinion, should be seen as a physical prayer. Reflect on what's good in your life when doing the pose, and be grateful for it. 

In this state of grace, being at one with your mind and body makes you overcome the self, bringing you closer to the universal objective of meditation, liberation.

Cues for Universal Alignment

  • Bandhas of mula and uddhiyana should be included.
  • Throughout the yoga practise, use the ujjayi breath and maintain deep conscious breathing. If you're having trouble breathing, take a breather.
  • Maintain an open chest and shoulder blades down the back.
  • On the inhale, lengthen the body and limbs; on the exhale, intensify the posture.
  • During the poses that are built on flexibility, avoid jerky and uncontrolled motions.
  • Your hips should be squared.
  • When doing some kind of lunge, don't let your knee go past your ankle.
  • Shoulders should be slightly above the fingertips in Plank and the rest of arm balances.
  • Even if you're an intermediate or advanced lifter, start with the beginner modifications to ensure proper shape and warm up the targeted muscle.

Cues for Universal Flexibility

  • Maintain versatility for at least 30 to 90 seconds.
  • Without straining, stretch to the limit of comfort and pleasure.
  • Don't overstretch to the point of pain; the muscles will contract to shield themselves, reducing your endurance.

Yoga Asana for the Hands: Side Plank

Complexity: Suitable for Intermediate Practitioners.

Duration: 15 to 30 seconds in total

The side plank protects your wrists and improves your balance by combining your stomach, knees, and arms. The side plank can be avoided if you have an injury to your shoulder, hand, or elbow.

  1. Begin in a downward dog position. Stand with your elbows directly above your hands and your hips directly above your feet on your hands and knees. Straighten your legs and limbs by pressing your hips broad forward. Allow your neck to follow the straight line of your back from the hips to the top of your head. Slowly and thoroughly inhale.
  2. Lower your hips until your body is straight from head to heels, then move into a plank pose. Bring your feet together so your big toes are in contact. Send your heels down away from your body by flexing your knees.
  3. Shift your right palm to the left until it is under where the body's core was. To help you balance, keep your left fingertips on the deck.
  4. Turn your body to the right by shifting your weight to the outside of your right foot. Stack the left and right feet on top of each other.
  5. On an inhale, tuck your pelvis and extend your left arm when opening your chest. You may either stop with your hand on your hip or begin stretching until your arm is straight up to the horizon. Maintain a straight line between your head and the rest of your spine; do not let your head fall to your shoulder. Your heart and pelvis will be in line with your head, and your body will be a straight vertical line from the top of your head to your bottom.
  6. Exhale and lower your left arm while you roll your straight body back into a plank pose with your arms shoulder width apart after a few breaths. Return to downward-facing dog by raising the hips and resting there, breathing softly and slowly.
  7. Rep the method, this time planking to the left.

Yoga Asana for the Hands: Four-Limbed Staff

Complexity: Suitable for Intermediate Practitioners.

Duration: 10 to 30 seconds

Your arms and wrists will strengthen when you use the four-limbed staff. This posture can be avoided by pregnant women and those who have carpal tunnel syndrome.

  1. Begin in the downward-facing dog position. Get on the hands and feet, elbows directly above hands and hips directly above knees. Straighten your legs and limbs by pressing your hips broad forward. Allow your neck to follow the straight line of your back from the hips to the top of your head. Slowly and thoroughly inhale.
  2. Switch to a plank position. Shift your tailbone into your pubis and tense your shoulder blades around the back of your ribs.
  3. Exhale and slowly lower your torso, followed by your thighs, to a few inches above the deck, making sure they are parallel. Allowing your tailbone to point upward is not recommended; instead, turn your legs slightly inward. Pull your pubis in the direction of your belly button.
  4. Squeeze your elbows in place while keeping your shoulder blades broad. The bottoms of your pointer fingers should be pressed into the dirt. Raise the sternum and look ahead.
  5. For 10 to 30 seconds, stay in this spot. Exhale and gradually drop your body to the ground until you are lying face down.

Yoga Asana for the Hands: Deer Seal

Complexity: Suitable for Beginners.

Duration: Not Applicable

The deer seal is a yoga posture that combines hand stretching and alternating nostril breathing. This breathing technique is both energizing and relaxing. 

It also aids in the seamless transition between the brain's left and right hemispheres. This posture can be used in  the case of stress, anxiety and wrist injuries.

  1. This can be done seated or standing. Make a fist of your right hand's fingertips while your thumb sticks out. When straightening your ring and little fingers, keep your index and middle fingers clenched.
  2. Since you'll be breathing from your nose, close your mouth and hold it shut the whole time.
  3. Cover your right nostril with your thumb and inhale from your left nostril.
  4. Use your ring and little fingers to cover your left nostril as well at the height of your breath.
  5. When you exhale from your right nostril, raise your thumb to open it while holding your left nostril closed with your ring and little fingers.
  6. When you inhale from your right nostril, keep it open.
  7. Then shut it off at the top of your breath. Exhale by opening your left nostril by raising your fingers.
  8. Rep this sequence a couple times more.

One-sided breathing may be used to aid sleep preparation; in this situation, you can only breathe from the left nostril. You can energize yourself in the morning by breathing only through your right nostril.

Yoga Asana for the Hands: The Scale

Complexity: Suitable for Intermediate Practitioners.

Duration: 10 to 15 seconds in total

The scale focuses on increasing wrist, stomach, and arm weight. Individuals with elbow, shoulder, ankle, or knee injuries should stop it. This posture can also be avoided if your hips or thighs are close.

You will divide the lift into two sections when you first start working with the size. 

  • Raise and lower your hips first, while keeping your crossed legs on the deck. If you want to make it smoother, use blocks to lift your arms.
  • Second, raise your crossed legs while keeping your hips on the ground. 

You'll eventually gain enough abdominal strength to be able to do the full-fledged scale pose, which looks like this:

  1. Begin by lying down in the lotus pose. Place your feet straight out in front of you and sit tall. Bend your leg and rotate your right thigh away from the hip. 
  2. Raise your lower leg with your hands and pass it forward until your right foot is atop your left thigh, keeping your right knee and foot the same distance from the floor. 
  3. Draw your left foot as close to your body as possible by rotating your left hip out. 
  4. Maintaining the same space between your left knee and foot on the surface, raise the leg with your hands and pull it up against your torso, placing your left foot atop your right hip to complete the lotus position.
  5. If you can't get into a lotus pose, you can hit the scale by crossing your thighs.
  6. With your fingers pointing upward, place your palms on the ground next to your hips. To aid in balance, splay your fingers outwards.
  7. Exhale deeply, push your palms into the carpet, tighten your abs, and lift your legs and hips off the ground. Continue to take long, steady breaths.
  8. Suspend yourself for three seconds in the breeze.
  9. Exhale and lower the legs and hips to the ground to detach.
  10. Reverse the phenomenon by crossing the legs in the opposite direction.