SJSYoga - Sri Jayasaraswathi Yoga Institute

14/01/2026

Urdhva Dhanurasana, also known as Wheel Pose or Upward-Facing Bow Pose, is a deep, advanced yoga backbend that forms a "wheel" or "bow" shape with the body, stretching the front of the body, strengthening the spine, and opening the chest and shoulders.

12/01/2026

Urdhva mukha paschimottanasana is a seated asana that requires balance and provides an intense hamstring stretch. The name comes from the Sanskrit, urdhva, meaning “upward”; mukha, meaning “face”; paschimo, meaning “west” (referring to the back of the body); uttana, meaning “intense stretch”; and asana, meaning “pose” or “posture.”

06/01/2026

06/01/2026

Eka Pada Sirsasana benefits include improved flexibility, enhanced balance and coordination, increased core and leg strength, and a calming effect that helps

06/01/2026

Yoganidrasana, or the Yogic Sleep Pose, is an advanced, reclining yoga posture where the legs are brought behind the head, creating a deep forward bend that promotes profound relaxation, flexibility, and inner calm by stimulating pratyahara (sense withdrawal). Also known as the Leg-Behind-Head Pose, it stretches the spine, hips, and hamstrings, and strengthens core muscles, providing a meditative, sleep-like state that calms the mind and body.

06/01/2026

Paschimottanasana and shirshasana

06/01/2026

Upavistha Konasana (Wide-Angle Seated Forward Bend) is a Sanskrit yoga pose meaning "seated open angle," involving sitting with legs spread wide and folding the torso forward to intensely stretch hamstrings, inner thighs (abductors), and the spine, calming the mind and preparing the body for other seated poses like twists and deeper folds. Key to the pose is lengthening the spine from the sitting bones, not rounding the back, often using props like blocks to support a tilted pelvis and maintain alignment.

05/01/2026

Backbends offer significant benefits, primarily improving spinal flexibility, strength, and posture by counteracting slouching, while also opening the chest and shoulders to boost breathing and energy; they help relieve stress, enhance mood through endorphins, improve digestion by stimulating abdominal organs, and can release stored emotional tension, leading to greater vitality and openness.

03/01/2026

Natarajasana offers benefits like improved balance, focus, and core strength, while stretching and strengthening legs, hips, shoulders, and chest, promoting flexibility and posture, aiding digestion, relieving stress, and enhancing mental clarity, making it a full-body workout that builds grace and stability.

Physical Benefits

Strengthens & Tones:
Legs (ankles, feet, calves, thighs, hamstrings, glutes), core, back, shoulders, arms, chest, and abdominal muscles.

Increases Flexibility:
Stretches hamstrings, spine, shoulders, chest, groin, and hip flexors.

Improves Balance & Posture:
Enhances body awareness, coordination, and stability, counteracting effects of sitting.

Supports Joints:
Strengthens standing leg and knee joint, providing support.

Aids Digestion:
Stimulates abdominal organs and improves digestive function.

Boosts Circulation:
Enhances blood flow, including to the brain.

01/01/2026

Backbends help to improve spine flexibility and mobility by stretching the chest, abs, and hip flexors and strengthening the posterior chain.

29/12/2025