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Sermia Institute of Wellness Training Center, Piravom, Kochi (2025)

12/02/2025

Vajrasana:
Vajrasana, also known as the "diamond pose" or "thunderbolt pose", is a seated yoga pose that involves kneeling and sitting back on your heels. It's a simple and popular pose that's often used for meditation and breathing exercises.

Benefits:-
* Digestion: Improves digestion, bowel movements, and relieves constipation
* Back pain: Relieves lower back pain, sciatica, and tension
* Rheumatic pain: Increases flexibility in the hips, knees, ankles, thighs, and feet
* Circulation: Improves circulation in the pelvis
* Focus: Improves concentration and focus
* Hypertension: Helps manage symptoms of hypertension

How to do it:-
1. Kneel down
2. Bring your knees close together
3. Sit back between your calves
4. Pull your feet as close to your buttocks as you can
5. Ensure that your back is straight
6. Stretch your arms out forward and bring your palms to cover your knees

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11/02/2025

'യോഗ' എന്ന വാക്കിന്‌ 'സംയോജിപ്പിക്കുന്നത്‌' എന്നണര്‍ത്ഥം.
ജീവാത്മാവിനേയും (നമ്മുടെindividual soul ) പരമാത്മാവിനേയും (cosmic soul) സംയോജിപ്പിക്കുന്നതാണ് 'യോഗ' .

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10/02/2025

Some benefits of yoga:
Yoga has many benefits, including physical and mental health improvements.
** Physical benefits Flexibility: Yoga improves flexibility and range of motion, which can help reduce the risk of injury Strength: Yoga increases muscle strength and tone Balance: Yoga improves balance Cardiovascular health: Yoga can improve cardio and circulatory health Weight management: Yoga can help with weight reduction Respiratory health: Yoga can improve lung capacity and respirationBone health: Yoga can strengthen bones

** Mental benefits Stress management: Yoga can help lower stress levels and relieve anxiety Mental clarity: Yoga can improve mental clarity and sense of self-awareness Mindfulness: Yoga can help with mindfulness and healthy eating Sleep quality: Yoga can help with quality sleep

For More Details, contact Sermia Institute of Wellness Training Center, 81290 11961 / 082817 06915
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07/02/2025

Chandra Namaskar – Moon Salutation:
The practice of Moon Salutation (Chandra Namaskar) helps open the hips deeper increasing flexibility with the stretching of the hamstrings, quadriceps, pelvis, and gluteus maximus (buttocks) muscles.

What are the steps of Chandra Namaskar:-
1. Pranamasana – Prayer Pose/Namaste Pose.
2. Hasta Utthanasana – Raised Arm Pose.
3. Pada Hastasana – Hand to Leg Pose.
4. Ashwa Sanchalanasana – Horse Riding Pose.
5. Ardha Chandrasana – Half Moon Pose.
6. Parvatasana – Mountain Pose.
7. Ashtanga Namaskar – 8 Body Parts Pose.
8. Bhujangasana – Cobra Pose.

For More Details, contact Sermia Institute of Wellness Training Center, 81290 11961 / 082817 06915
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06/02/2025

Parvatasana (mountain pose):
Parvatasana comes from the Sanskrit words parvata, meaning “mountain,” and asana, meaning “pose.” In parvatasana, the body is thought to resemble the shape of a mountain.

How to do:-
1. Sit up straight in Padmasana
2. Intertwine your fingers to form a lock
3. Inhale and raise your arms above your head
4. Stretch your arms straight and turn your palms up
5. Exhale
6. Inhale and stretch your arms further up
7. Stretch your trunk upwards
8. Hold the pose for about 10 seconds
9. Exhale and return to Padmasana

Benefits :-
* Strengthens and tones the arms, legs, and core muscles
* Improves blood circulation, especially in the upper back
* Improves posture
* Stimulates the heart chakra, which can help regulate emotions
* Releases stress in the shoulders and trunk
* Lengthens the torso and spine

Precautions:-
* People with spinal problems should avoid this pose
* Beginners may need to bend their knees slightly to touch the ground with their heels.

For More Details, contact Sermia Institute of Wellness Training Center, 81290 11961 / 082817 06915
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05/02/2025

Ardha Chandrasana – Half-moon Pose:
According to traditional hatha yoga, Ardha Chandrasana increases the moon (female) energy in the body. According to Ayurveda, the Half-Moon Pose also increases Kapha (earth) which leads to more stability, calmness and grounding.

How to do:-
1. Start in Ashwa Sanchalanasana, a deep lunge with the right foot infront of the left, and the hands down.
2. Inhale, raise the hands, and stretch both arms over the head keeping them shoulder width apart.
3. Arch the back look up, raising the chin.
4. Your body should resemble a half moon with your body gently curving from the tip of the fingers to the tip of the toes.
5. Stay in the posture for a few seconds breathing normally.
6. Exhale, come back to Ashwa Sanchalanasana

Benefits:-
* Opens the chest, deepening the breathing.
* Stretches the thighs, hips, and groin
* Relieves sciatica pain
* Improves balance and concentration
* Strengthens, thighs and quadriceps.
* Strengthens lungs for asthma sufferers

Contraindications:-
* Knee and ankle injuries
* Neck problems
* If you feel pain in the shoulders of neck bring the hands to the hips

For More Details, contact Sermia Institute of Wellness Training Center, 81290 11961 / 082817 06915
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04/02/2025

Ashwasanchalan Asana (Equestrian Pose):
Ashwasanchalan Asana (Equestrian Pose) is a powerful yoga position that offers numerous mental, physical, and spiritual benefits. The name of this position is derived from the Sanskrit words Ashwa (meaning horse), Sanchalana (indicating operation), and Asana (meaning seat).

How To Do:-
1. Begin with the thunderbolt pose or Vajrasana. Next, sit on your feet with your calves tucked beneath your thighs.
2. Rise onto your knees. Keeping your knees and ankles slightly apart. Please just keep your arms at your sides.
3. Take a right foot forward and place it firmly on the floor, leaving your left knee on the mat. Keep your right thigh parallel to the carpet and your right ankle aligned with your right knee.
4. Inhale deeply to calm yourself, and exhale.
5. Look forward, and lift your torso. Transfer weight to the right leg and fully stretch your left leg back. Bring your trunk forward while your back remains straight.
6. If you begin to strain, bend forward and let your fingertips or palms touch the floor for additional support.
7. Face forward with your back slightly arched. Support your body with your right foot, left knee, toes, and hands. Keep your hips relaxed.
8. Let go, and allow gravity to take over for a deeper stretch.
9. Release the Equestrian Pose by inhaling and shifting your body weight until you are back in the Thunderbolt Pose.
10. Relax, taking deep breaths. Step forward with your left foot and go through the steps again. Execute the pose up to ten times on each side.

For More Details, contact Sermia Institute of Wellness Training Center, 81290 11961 / 082817 06915
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03/02/2025

Padahastasana (Standing Forward Bend Pose):
Padahasthasana is important for your health as it invigorates the nervous system. The stretching of the muscles in the back of the leg and lower back (lumbar region) relives stiffness and improves blood supply. Regular practice of this asana stimulates digestion enhancing the functions of various digestive organs thereby getting things moving effectively inside the digestive tract. This asana is best to eliminate excess belly fat.

How to do Padahastasana:-
1. You can stand erect with your feet kept close together.
2. Inhale deeply and slowly.
3. Stretch both your arms straight above your head.
4. Keep your body erect and feel it stretch upwards.
5. Exhale. Bend forward and down with your arms outstretched.
6. Keep your knees straight and your head close to your knees.
7. Grip the back of your lower legs (your calves) with your hands.
8. Breathe evenly. Maintain the position for up to a minute.

For More Details, contact Sermia Institute of Wellness Training Center, 81290 11961 / 082817 06915
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31/01/2025

Hasta Uttanasana:-
Hasta Uttanasana promotes the expansion of the rib cage and heart. It allows for deeper breaths and an improved flow of oxygen.

How to do:-
Step 1: Start in Tadasana by standing tall with your feet together and your weight evenly distributed. Your arms should rest by your sides. Focus on your breath, inhaling and exhaling deeply.

Step 2: Squeeze your legs by firmly pressing them together as if they are one solid leg. Engage your thigh muscles for stability.

Step 3: Lift your arms and inhale deeply while doing so. Take your arms overhead by bringing your palms together as in Urdhva Namaskarasana. Keep your arms straight and gaze up at your hands.

Step 4: Shift your hips forward by gently pushing them forward while pressing your legs into the ground. This will help you maintain balance and stability.

Step 5: Activate your pelvic floor muscles to provide support and stability as you prepare to bend backwards.

Step 6: Tone your belly by pulling your navel inward toward your spine to engage your core. This will help support your back as you lift.

Step 7: As you continue to breathe, lift and elongate the sides of your torso. Aim to raise your sternum while slightly arching your back.

Step 8: Deepen the back bend by moving your thumbs back to flex your shoulder joints more effectively.

Step 9: Engage your back muscles by focusing on activating your erector spinae muscles, which run along either side of your spine. These are your primary muscles for back bending.

Step 10: Keep your neck neutral by lifting through your sternum and lengthening your neck. Look upward without throwing your head back. Ensure your neck muscles remain engaged so you can breathe comfortably.

Step 11: You are now in Hasta Uttanasana. Hold the pose for a few breaths, enjoying the stretch and opening in your body.

Step 12: To exit the pose, lift your sternum up and forward. Gradually bring your arms down, returning to Tadasana.

Step 13: After Hasta Uttanasana, you can transition into Wide Leg Uttanasana or Balasana to relax your body.

For More Details, contact Sermia Institute of Wellness Training Center, 81290 11961 / 082817 06915
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30/01/2025

Prayer pose or Pranamasana:
The prayer pose in yoga is called Pranamasana. It's a grounding pose that can improve digestion and flexibility.

How to perform Pranamasana:-
* Stand with your feet hip-width apart.
* Exhale and bring your palms together in front of your chest.
* Point your tailbone down and reach the crown of your head up.
* Relax your shoulders and widen your collarbones.
* Engage your core and thighs, and lift your kneecaps.
* Hold the pose and breathe slowly and deeply.

Benefits:-
->Improves digestion
-> Increases flexibility
-> Strengthens the core
->Opens the shoulders and neck

For More Details, contact Sermia Institute of Wellness Training Center, 81290 11961 / 082817 06915
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16/08/2024

വയറിലെ കൊഴുപ്പ് കുറയ്ക്കാൻ ചില യോഗാസനങ്ങള്‍:
പ്രായം, ജനിതകശാസ്ത്രം, ഉദാസീനമായ ജീവിതശൈലി, മോശം ഭക്ഷണശീലങ്ങൾ, വ്യായാമത്തിന്റെ അഭാവം, സമ്മർദം എന്നിവയുടെ ഫലമായി വയറിലെ കൊഴുപ്പ് കൂടുന്നു. യോഗയും സമീകൃതാഹാരവും വയറിലെ കൊഴുപ്പ് കുറയ്ക്കാൻ സഹായിക്കും.

-> ജാനുശിരാസനം
-> ഹലാസനം
-> ഭുജംഗാസനം
-> ധനുരാസനം
-> ബാലാസനം

For More Details, contact: Sermia Institute, 81290 11961 / 082817 06915
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30/03/2024

For More Details, contact Sermia Institute of Wellness Training Center, 81290 11961 / 082817 06915
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Sermia Institute of Wellness Training Center

12/02/2025

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31/01/2025

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16/08/2024

30/03/2024

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