Free Souls Yoga

08/11/2025

03/12/2020

Hello beautiful souls...

Its been a while since I posted any yoga post.
My sincere apologies... Just like everyone else, I was caught up with changes in my life as well.

I am back with one of the simplest but very beneficial asana for all of you.



➡️Benefits:

- Helps strengthen your whole back, spine, neck, abdomen, lower back
- Nourishes your lungs and respiratory system
- Thigh and abdomen muscles are stretched systematically.

➡️When to do it?

After Halasana or Sarvangasana

➡️Contraindications

- If you get needle type pain in your lower back, avoid doing this asana
- Abdominal operations which are less than 6 months
- C-section less than 6 months
- Dislocated shoulders

Will be back with another asana very soon... Until then keep safe and enjoy your yoga practice.

Love and Peace💜

25/03/2020

Namaste all beautiful souls.

I kept thinking about what do we really need in our lives to be happy and content. How do we feel happy and at peace? How can we reduce our stress and anxiety and stay grounded?

I found my answer in today's practice and almost half of my day I spent with my Tibetian singing bowl. I thought that you may like to hear it and I hope it calms your mind too.

Enjoy the rest of your day! I dedicate my Tibetian singing bowl practice to all of you.

Love and Peace

24/03/2020

Week10




Natrajasana

Benefits:
Strengthens the back, shoulder, arms, hips and legs
Develops a sense of balance and coordination and improves concentration.

Contra-indications:

People who suffer from a weak heart, high blood pressure, back problems, hernia, colitis, peptic or duodenal ulcers or vertigo should not practise this asana.

Enjoy your yoga practice. What would you like me to cover in the forthcoming posts? Your suggestions and ideas will help us grow this community. Please share your valuable thoughts.
Love and Peace to the whole world. Stay tuned and stay blessed🙏💚💚💚

15/03/2020

Week 9

Namaste again to all you beautiful souls. Thank you!! for reading my posts and following me on Instagram and Facebook. I am overwhelmed by your love and support.

These are difficult, stressful and challenging times. We are all worried and getting impatient. The world is facing a difficult situation with COVID-19. It is not easy and no one was prepared for what has come! But hey, It is what it is! We need to fight this hard as we have done so with everything we have faced in our lives. This too will pass.

Governments and organisations are requesting self quarantine and WFH. Think about the bright side-it gives you more time to spend with family and do Yoga!

It is important to stay positive and keep living the life you have always dreamed of. We will kick this to the curb soon. We need to stay calm and positive and we all know yoga and meditation can always be handy!

I am trying to change the format of my posts and only talk about the benefits and contra-indications. Do you like this new format? ...or did you all prefer the older version? Please share your thoughts. These posts are a homage to all you lovely people and I'd like it to make it more suitable to you all.
Now, time for this week’s asana. Pick of the week is Purna Bhujangasana (Cobra Pose). This asana is also used in Surya namaskar position 7.

Benefits -
Improves and deepens breathing
Helps to reduce backache and keeps the spine supple and healthy
Tones the ovaries and uterus and helps in menstrual and gynaecological disorders
Stimulates appetite, alleviates constipation and is beneficial for all the abdominal organs especially liver and kidney

Awareness -
Physical - on relaxation of the spine
Spiritual - on swadhisthana chakra

Contra-indications -
Not advised for people suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism.

Enjoy your yoga practice. What would you like me to cover in the forthcoming posts? Your suggestions and ideas will help us grow this community. Please share your valuable thoughts.

Love and Peace to the whole world. Stay tuned and stay blessed🙏💚💚💚

07/03/2020

Hello beautiful people,

Namaste from Free Souls Yoga

I am so excited to announce the special offer for our customers in and around Bayside suburbs.

Yoga forms an integral part of my life. I would like to bring the same experience I had to each and every one of you.
Whilst I also work as a healthcare professional, I am keen to offer my services on specially allocated days and time.

See you all soon!

06/03/2020

Week 8

Namaste beautiful people. How are you all? This is the last post of February 2020. When I first started doing yoga, I felt I could connect more to my inner self. Daily yoga kept me lively and positive throughout the day. I am trying to give back to the community and hope you all can benefit from it. If you benefit from my posts, please write to me. I would love to hear your stories.

The pose of the week is Chakrasana also known as Urdhva Dhanurasana (Wheel pose) beginners level. Chakrasana is classified as a symmetrical backward bending arm support pose.


How to perform
Lie on the back with knees bent and heels touching the buttocks
The feet and knees should be about 30 cm apart
Place the palms on the floor beside the head with the fingers pointing towards the shoulders
Slowly raise the body and arch the back, allowing the crown of the head to support the weight of the upper body
Move the hands further towards the body for more support if necessary.
Straighten the arms and legs as much as possible without straining and lift the head and trunk from the floor
Arch the back as high as is comfortable in the final position
Straighten the knees further by moving the trunk towards the head
Let the head hang between the straight arms
Lift the heels and balance on the balls of the feet and the hands for few seconds, then lower the heels
Hold the final position for as long as it is comfortable
Slowly lower the body so the head rests on the floor and then lower the rest of the body
(Photos show start to final position)

Duration – Hold the final pose as long as it is comfortable. Practice upto 3 rounds.

Breathing -
Inhale in the starting position
Retain the breath inside while raising the body
Retain the breath inside or breath normally in the final position
Exhale while lowering the body


Medical benefits -

Chakrasana strengthens the legs
Beneficial to the nervous, digestive, respiratory, cardiovascular and glandular systems
Influences all the hormonal secretions and helps relieve various gynaecological disorders
The entire front of the body is being stretched, which is good for introverts as this helps to open the heart chakra
Helps relieve stress and anxiety


Fitness level –
Chakrasana should not be practiced by people with spinal illness such as cervical and lumbar spondylitis, weak wrists, weak back, during pregnancy or when feeling generally tired
The caution for inverted postures apply

Note -
Because of the deep arch to the spine, it is best to do a counter pose, such as Matyasana( fish pose) after practicing chakrasana, to relieve any strain from the spine.

What would you like me to cover in the forthcoming posts? Your suggestions and ideas will help us grow this community. Please share your valuable thoughts.

Enjoy your yoga practice. I will be back with another asana next week.
Stay tuned and stay blessed🙏💚💚💚

01/03/2020

Week 7

Hey folks, some exciting things are coming very soon!! My team and I have been working on it hence no post last week. Stay tuned.

I would first like to thank you all for following me and supporting me. I very much appreciate the comments, questions, and feedback you all provide. I pray that you are all happy and healthy.

The pose of the week is Garudasana (Eagle Pose). Garudasana is classified as an asymmetrical standing balancing asana.

When to do this asana?

Recommended specially after any standing asanas, which has stretched your hamstrings, pelvic nerves and thighs.

How to perform

- In a standing position, focus on one spot
- Bend the right leg and twist it around the left leg. The right thigh should be in front of the left thigh and top of the right foot should rest on the calf of the left leg
- Bend the elbows and bring them in front of the chest
- Twist the forearms around each other with the left elbow remaining below the right elbow
- Place the palms together to resemble an eagle’s beak
- Balance in this position for sometime, then slowly bend the left knee and lower the body
- Keep your back straight until the elbows come down to the knees and the tip of the right toe touches the floor.
- Keep the eyes focused on one spot
- Breath normally throughout the practice
( please see the picture attached to this post to understand how the final pose looks and make necessary changes)

Release – Raise the body; release the arms and then the legs. Relax with your eyes close then repeat the same on the other side.

Duration – Hold the final pose as long as it is comfortable.

Medical benefits -
- This asana strengthens the leg muscles and loosens the joints of the shoulders, arms and legs
- Improves concentration level
- Good for the upper back
- Increases the blood supply to the reproductive system and s*x organs, plus the kidney, which increases s*xual vitality.


Fitness level –
Avoid performing this asana if you have any groin issues or severe arthritis.

Note -
What would you like me to cover in the forthcoming posts? Your suggestions and ideas will help us grow this community. Please share your valuable thoughts.

Enjoy your yoga practice. I will be back with another asana next week.
Stay tuned and stay blessed🙏💚💚💚

25/02/2020

15/02/2020

Week 6
Namaste Everyone,

I hope you are all happy and healthy. This week I was asked to share a pose which helps to release excess flatulence in the body. Pavan Muktasana , one of the ancient yogic asanas helps to strengthen the digestive system. It is excellent for people with indigestion, constipation, acidity, excess wind or gas. Pavan Muktasana helps with lack of appetite, diabetes, disorders of the male and female reproductive systems and varicose veins. It also eliminates energy blockages in the abdominal area.

Pavan Muktasana - Classified as Symmetrical supine forward-bending vinyasa (a pose typically accompanied by regulated breathing).

When to do this asana?

• During all the floor asana, after warm up.

How to perform –

• Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor.
• Bend both legs at the knees and rest the thighs against the abdomen, keeping the knees and ankles together.
• Encircle the knees with both arms, hands clasping opposite elbows.
• Bend the neck and place the chin on the knees (if you are flexible, bring your forehead on the knees). Continue to maintain the asana, breathing normally.
How to release the asana -

• Straighten the neck and lower the head back on to the ground.
• Release the arms and place them beside the body.
• While inhaling straighten both of the legs, let them rest at 90 degrees from the ground.
• Exhaling slowly lower the legs back to the supine position.

Duration –
Beginners should hold the pose for 15 seconds, gradually adding a few seconds. Goal is to to hold position for 1 minute.

Medical benefits -

• Stretches the neck and back.
• The abdominal muscles are tensed and the internal organs are compressed which increases the blood circulation and stimulates the nerves, increasing the efficiency of the internal organs.
• The pressure on the abdomen releases any trapped gases in the large intestine.
• Blood circulation is increased to all the internal organs.
• Digestive system is improved.
• Relieves constipation.
• Strengthens the lower back muscles and loosens the spinal vertebrae.
• Sterility and impotence.

Fitness level –
• Avoid if you’ve recently had abdomen surgery
• Avoid if you’re pregnant
• People suffering from hernia or piles, high blood pressure, serious heart condition, slipped disc and sciatica should avoid this asana

Image 1 and 2 – Ek Pad/ Ardha Pavan Muktasana
Image 3 and 4 – Dwi pad/ Purna Pavan Muktasana

What would you like me to cover in the forthcoming posts? Your suggestions and ideas will help us grow this community. Please share your valuable thoughts.
Till then, enjoy your practice. Stay tuned and stay blessed🙏💚

12/02/2020

Week 5
Namaste Everyone,

Wish you all are happy and healthy. I’m sure everyone is settled into their study, work and things they are passionate about.
As warriors we progress into the year 2020, fighting hard to bring joy and peace into our lives and everyone around us. I thought why not share the warrior pose with you? Traditionally, we call it Veerasana.

Veerasana - Classified as asymmetrical standing pose

When to do this asana?

• Preferably, after tadasana or after finishing balancing asanas

How to perform –

• Stand with feet together. Breath normally.
• Bring the left leg forward at a maximum distance from the right leg.
• Bend the left knee at a 90 degree angle and place both hands on the knee, palms joined together.
• Exhale and while inhaling left hand at the front and right hand at the back as shown in the picture.
• Keep deep breathing in and out.

How to release the asana -

• Lower the arms back down so the hands rest on the knee.
• Straighten the knee and release the hands.
• Step the left foot back beside the right foot returning standing position.

Practice on the opposite side.

Duration –

Beginners should hold the pose for 15 seconds, gradually adding a few seconds per week until it can be held for 1 minute.

Medical benefits

• Tones thighs and calves, strengthens shoulders, arms and legs
• Relieves cramps in the calf and thigh muscles, brings elasticity to the leg and back muscles and tones the abdominal organs
• Helps with concentration
• Increases clarity of mind
• Recommended to people with lost appetite , it augments digestion
• Affects circulatory system positively – in the joints of the legs, waist, spinal column and neck
• Elasticity of spinal column improves leading to its better functioning
• Better digestive functioning

Therapeutic application –

Digestive problems
Constipation
Nervous depression

Awareness –

Pelvic region, entire spine and abdomen.

Fitness level –

• People suffering from shoulder or neck problems should not perform Veerasana

Note –

This pose has many variations including bending backward – be careful while bending backward. The pace should be slow and controlled so that you can maintain the balance otherwise it may cause injury to certain parts of the body. This also saves us from strain.

Enjoy your yoga practice. I will be back with another asana next week.
Stay tuned and stay blessed🙏💚