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Yoga fitness by Gnana

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Yoga fitness by Gnana

Yoga Therapist

02/04/2025

Veeradharadra Asana 3
Strengthens the Legs (quads and hamstrings), hips, back, and shoulders.
Improves the Balance, stability, and stamina.
Open up Hips, chest, and shoulders.
Stimulates the internal organs.
Calms the nervous system when held with deep, slow breathing.

28/03/2025

Siddhasana benefits include improved posture, enhanced concentration, and a deeper sense of inner calm, making it ideal for meditation and yoga practice.

27/03/2025

ANAPANASATI DHYANA
Method:
1. Sit in Swastikasana or any meditative posture with the spine erect, the eyes closed and place the hands on the thighs with chin mudra.
2. Start focusing on the breath.
3. Feel the spot where you feel the air blowing out of the nostrils just above the lips.
4. 5. Gently focus on the breath without adjusting the breath shorter or longer. Practice it for 5 – 10 min in the beginning and gradually increase the duration up to 20 min or more.
5. Slowly open the eyes.

Four Stages of Anapanasati Dhyana:-
1. FOCUSING ON THE BODY: Focus the attention of short breath and long breath.
2. FOCUSING ON THE FEELINGS: Experience the joy and a sense of well-being during meditation.
3. FOCUSING ON THE ACTUAL MIND: This means recognizing the state of actual mind it is in at that very moment. At this movement we will be able to find the mind detached.
4. FOCUSING ON THE TRUTH OR DHAMMA: Contemplate on the impermanence, fading of lust, cessation and finally relinquishes. This is called focusing on the truth.

Benefits:
1. It improves the focus of the mind due to constant focus on breath.
2. It helps slow the aging process.
3. Helps to increase sensory awareness and induces the parasympathetic nervous system.

26/03/2025

SURYABEDHANA PRANAYAMA

Method:-
Surya Bhedana Pranayama, is a yogic breathing technique that involves inhaling through the right nostril and exhaling through the right, believed to activate the sympathetic nervous system and generate heat in the body.

Benifits:-
Surya Bheda Pranayama activates the body and the bodily functions. It increases the digestive fire. It destroys all diseases that are caused by insufficiency of oxygen in the blood. The Gheranda Samhita says that Surya Bheda pranayama destroys decay and death, awakens Kundalini Shakti and increases digestive fire.

25/03/2025

ADHOMUKHA SVANASANA

Strengthens the arms, shoulders, legs, core, and ankles.
Stretches hamstrings, calves, spine, shoulders, and wrists.
Improves the flexibility, posture, and blood circulation.
Relieves back pain, muscle fatigue, and shoulder stiffness.
Opens the chest cavity and improves respiration.
Reduces stress and anxiety and promotes calm and relaxation through deep, mindful breathing.
Enhances focus and concentration.
Requires mental engagement and balance.
Boosts mood and energy levels.
Increased blood flow to the brain.
Calms the brain.

24/03/2025

URDVAMUKHA SVANASANA

Strengthens spine, arms, shoulders, wrists, back muscles, and core.
Stretches chest, abdomen, hip flexors, and front of the body.
Improves flexibility and range of motion in the spine, shoulders, and chest.
By strengthening the back and opening the chest, it helps counteract slouching and promotes a more upright posture.
The backbend and chest opening action can be energizing and invigorating.
The pose can help calm the nervous system and promote a sense of relaxation.
The stretching and strengthening effects can be beneficial for relieving lower back pain and sciatica.
The chest opening action can improve breathing and lung function.
The pose can help to improve blood flow throughout the body.
Opens the heart and chest can promote emotional openness and self-expression.

21/03/2025

Chathuranga Dandasana
Strengthens upper body, including arms, shoulders, wrists, back, and core muscles.
Improves flexibility in the wrists and elbows.
Enhances stability and balance.
Prepares for more challenging arm balances and inversions.
Improves posture by strengthening the muscles that support the spine.
Stimulates the digestive system.
Strengthens the core, which is crucial for maintaining a balanced spine and reducing the risk of back injuries.
Builds Muscular strength in the shoulders, back, and legs.
Improves Mental focus and mindfulness.
Boosts Confidence.
Enhances physical and mental balance.
Can help to reduce stress and anxiety.
Promotes overall body awareness and alignment.

20/03/2025

PRANAVA DHYANA
1. Scientific Studies have proved that Pranava Dhyana increases mental alertness even while being physiologically relaxed.
2. It synchronises and reinforces inherent cardiovascular rhythms.
3. It modifies bar reflex sensitivity and hence controls blood pressure.
4. It reduces physiological alertness.
5. It increases synchronicity of certain biorhythms.
6. It increases sensitivity to sensory transmission.
7. It results in stabilisation of the brain, removal of worldly thoughts and increase of energy.
8. It means that OM meditation results in a physiological state, reduces anxiety, stress, and helps the body to heal.
9. It helps to reduce the negativity from the body and helps in detoxing the subconscious mind.
10. It brings a centring, balancing quality to daily life.

15/03/2025

Kaki Mudra

Method:
1. Sit in Swastikasana or any meditative posture with the spine erect, the eyes closed and place the hands on the thighs with chin mudra.
2. Purse the lips to make it rounded and projected like a crow's beak.
3. Focus your attention on the tip of the nose.
4. Now inhale the air slowly and deeply through the pursed lips until the lungs are filled fully.
5. Slowly close your mouth and exhale slowly through the nose.

Benefits:
1. Kaki mudra cools the body as cool air is inhaled through the mouth.
2. Helps very much for gastritis patients.
3. It cleanses the mouth, gums, pharyngitis and the entire upper digestive tract.
4. It activates digestive secretions.

13/03/2025

Chandrabedhana Pranayama
Method:
1. One should sit in a comfortable meditative asana and breathe through the left nostril by closing the right nostril with the help of pranayama mudra.
2. Here one should feel the pressure build hairs and fingertips and exhale slowly through the left nostril.

Benefits:
1. This pranayama acts on the sympathetic nervous system and helps to improve metabolic rate and immunity.
2. It removes all the problems caused due to the imbalance of the vata doshas.
3. It reduces the Tamo guna and creases the rajas and also makes the mind active and alert.
4. It also prevents old age and when they are perfect awakens the kundalini shakti.

12/03/2025

Chinmudra
Deepens concentration and awareness.
Improves posture and alignment.
Channels and conserves energy.
Reduces stress and negative emotions.
Can help with sleep disorders like insomnia.
Can help with lower back pain.
Mood: Improves mood and overall well-being.
Improves memory.
Increases inner and outer connection.

11/03/2025

Dhanurasana
Tones the abdominal organs, Removes abdominal fat
The pancreas and adrenal glands are stimulated.
Improves the functioning of the digestive, excretory, and reproductive organs.
Helps to remove gastrointestinal disorders. Dyspepsia, chronic constipation, sluggishness of liver, diabetes and menstrual disorders.
Realigns the spinal column.
Helpful for asthma patients.

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Hyderabad
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