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Yog_a_Sanam, Mumbai (2026)

12/04/2020

NAMASTE 🙏🏽
Live on InstaGram tomorrow 13th April 2020, 16:30 hrs IST.
Yoga For Beginners 🧘🏽‍♀️
We Would be doing WarmUp, Stretches, Asanas and Pranayamas.
Few Things to keep in mind before the Session:
•Make sure you have had your meal 1-2 hours prior.. be light on stomach..
•yoga mat or any comfortable material on the floor..
See You All Tomorrow 🙏🏽😇

If it doesn’t Challenge you,
It doesn’t Change you.🌷
-Fed Devito.

🧿🧘🏽‍♀️🙏🏽🕉

&Light to ALL 💫🦄🌈

11/04/2020

*MAKARASANA*
*THE CROCODILE POSTURE*
🐊🧘🏽‍♀️
Makarasana is one of the relaxing postures.
The pose resembles a crocodile taking rest in water, keeping its face and neck above the surface water level. The purpose of Makarasana is to release the strain caused by practicing other yoga asanas.
Method Of Practice:
•Lie down on your stomach making a pillow with your hands.
•With your legs outstreched, keep your heels apart and the big toes touching each other.
•Once in the position remain motionless, letting go of all the weight on thr ground.
•Close your eyes and breathe normally. You may remain in this positive for about five minutes.
Limitations/Contraindications:
•Cardiac conditions
•Pregnancy
• Psychological Disorder like Depression.
Benefits:
•Deep relaxation of shoulders and spine
•Rejuvenate and relaxes mind and body completely
•Breathing becomes slow, deep and efficient
•Tension from body and mind is relieved.
•Relieves tension from muscular and nervous system
•Relief from body ache, fatigue and insomnia
•Blood pressure, pulse rate and respiratory cycles normalizes due to conscious relaxation
•Concentration and focus is improved
•Induces meditative effect
•Calms the mind and thus anxiety is reduced

If it doesn’t Challenge you,
It doesn’t Change you.🌷
-Fed Devito.
🧿🧘🏽‍♀️🙏🏽🕉
&Light to ALL 💫🦄🌈 @ Mumbai, Maharashtra

09/04/2020

*YASHTIKASANA*
*THE STICK POSTURE* 🦯🧘🏽‍♀️
Yashti means Stick in Sanskrit and Asana means posture.
Just as a stick on the ground is long and slender, this asana takes such a form..
Method Of Practice:
•Lie supine (on the back) on a mat, legs fully extended, feet together, and the hands stretched above the head parallel to each other.
•Keep the mind relaxed and passively aware.
•Inhaling, stretch the body at full length, the toes and the fingers pointing outwards as if trying to reach something further from them.
•Maintain the stretched position for few seconds in the final position.
•Exhaling return to starting position, relax the hands and toes, attaining the starting position.
Limitations/Contraindications:
•Kyphosis and other spinal injuries.
•Frozen shoulder and arthritis.
•Recent surgery in the abdominal region.
Benefits:
•Facilitates maximum stretching of the body and aids in increasing height.
•Causes deep pressure on the muscular tissues as well as on the organs, enabling the muscular tissues to either use up or put into circulation surplus deposits of fat.
•It aids better circulation of blood.
•Tones the usually relaxed abdominal and pelvic muscles.
•The thoracic area opens up and improves breathing
•Helps in correcting the faulty posture of rounded or drooping shoulders.
•Benefits the nervous system and calms you down.

If it doesn’t Challenge you,
It doesn’t Change you.🌷
-Fed Devito.
🧿🧘🏽‍♀️🙏🏽🕉

&Light to ALL 💫🦄🌈 @ Mumbai, Maharashtra

08/04/2020

*GAUMUKHASANA*
*THE COW FACE POSTURE* 🐮🧘🏽‍♀️

GaumukhAsana refers to a cow face posture. (Gau- Cow, Mukh- Face, Asana-Posture)
A seated yoga posture, It helps stretch the arms, triceps, shoulders, and chest. Requiring the practitioner to sit erectly, it also enhances one’s posture.
Method of Practice:
•Sit with your legs fully outstretched.
•Bend your left leg, bring it from under your right knee and place your heel near your right hip.
•Bend your right leg, bring it over your left knee and place your heel near the left hip.
•Raise your right hand straight up above your head, bend it at the elbow towards the back.
•Take your other hand backwards from below, bend it at the elbow to grasp the right hand, interlocking your fingers as shown in the picture.
•The head must remain straight and facing front.
•Stay in this position as long as you are comfortable but not more than a minute is necessary.
•Unclasp your fingers and come to the starting position.
•Repeat with the opposite leg and hand.

Limitations / Contraindications:
•Severe arthritis of the shoulder joints or frozen shoulders
•Arthritis of the lower limbs
Benefits:
•It loosens all your joints.
•It stretches your spine.
•It improves blood flow to the pelvic region.
•It stretches the hips, thighs, ankles, chest, shoulders, arms and wrists.
•It helps to relieve stiff shoulders.
•It helps to reduce backaches.
•It aids in treatment of sciatica.

If it doesn’t Challenge you,
It doesn’t Change you.🌷
-Fed Devito.
🧿🧘🏽‍♀️🙏🏽🕉

&Light to ALL 💫🦄🌈

@ Mumbai, Maharashtra

07/04/2020

*BHADRASANA/ BADA KONASANA*
*THE AUSPICIOUS POSTURE/ BUTTERFLY OR THE COBLER POSTURE* 🧘🏽‍♀️
Bhadra means Auspicious in Sanskrit and Asana means posture-
This posture boosts confidence and creates a feeling of achievement.
Method of Practice:
•Sit on the mat. The legs fully stretched forward, toes together– pointing upwards. Keep the hands beside the body, palms resting on mat.
•Keep the neck straight and the upper body (chest) forward.
•The stomach held in normal contour. Focus eyes at one point straight ahead.
•Draw both the legs close to the body. Now, keeping the legs in contact with the floor, with the knees bent outward and the soles of the feet together.
•Bring the feet, with the toes pointing outward, close to the generative organ, the heels touching the perineum very closely. If required, clasp the feet to bring the heels as close to the body as possible.
•Once this position is secured, place the hands on the respective knees pressing them down. Keep the upper part of the body and the neck upright.
•Maintain this position for few breaths.
8. Return to the starting position, by slowly stretching the legs.
Variation:
•Lying down. Bend both your legs inwards at the knees and join the soles of the feet.
•With your hands, you can press knees down towards the floor.
•Once in this position, interlock your fingers and put your hands on the stomach and practice normal breathing.
Limitations/Contrindications:
•Severe Arthritis and pain in the hip and knee joints.
Benefits:
•It releases stiffness in your hip joint.
•it strengthens the lower abdomen.
•There is extreme stretching of both the superficial and deep muscles of your thighs.
•It improves flexibility of your legs.
•There is a better blood flow to the lower body.
•It is helpful in lower back pain, piles and pregnancy, when practices during pregnanacy it aids in labour.
•Pelvis and groin muscles are strengthened.

If it doesn’t Challenge you,
It doesn’t Change you.🌷
-Fed Devito.

🧿🧘🏽‍♀️🙏🏽🕉

&Light to ALL 💫🦄🌈 @ Mumbai, Maharashtra

06/04/2020

*DHANURVAKRASANA*
*THE BOW POSTURE* 🏹🧘🏽‍♀️
Dhanurvakrasana is the bow posture as the body resembles a bow. 🏹 in the final posture
DHANURVAKRASANA is an excellent back bending yoga pose for increasing and regaining spinal strength and flexibility. ...It also strengthens the leg muscles, especially the upper thighs, relieves stiff shoulders and reduces excess weight around the abdominal area.
Method Of Practice:
•Lie down on your stomach on a mat with your hands by the side.
•Bend your knees and fold your legs towards the back.
•Grasp the ankles of your legs.
•Inhaling, raise your head upwards and simultaneously pull legs upwards, arching the spine, keeping both the legs together
•While retaining your breath, maintain the position for few breaths
•Exhaling, lower the legs and head. Release the grasp on your ankles and return to the starting posture.
***Variation***
•Same as above.
*•••*Separate the legs as much as you can but keep them straight.*••*
•Bend both your legs and grasp your toes/ankles from behind.
•While inhaling, raise your legs and your upper body as much as you comfortably can.
•While exhaling, release the grasp and lower your body, bringing your arms to rest beside your thighs.
Limitations/Contraindications:
•Hernia •Hyper tension •Heart ailments•Pregnancy •peptic ulcers •Serious spinal aliments and osteo-arthritis.
Benefits:
•Extraordinary pressure on abdominal area as entire body is balancing on umbilical region.
•Extreme stretches to abdominal and pelvic muscles.
•Improved blood circulation in general; particularly in the abdominal and reproductive organs.
•Strengthens muscles of lower extremities, especially thighs.
•Stretches the intercostal muscles and hence improves respiration.
•Prevents diseases by aiding elimination through intra- abdominal pressure.
•Relief from flatulence and indigestion.
•Relief in generalized muscular back pain.
•Help in resolving slipped disc
•Relief in Ankylosing Spondylitis.
•Alleviates constipation and helps in menstrual disorders.

🧿🧘🏽‍♀️🙏🏽🕉
&Light to ALL 🌈🦄💫 @ Mumbai, Maharashtra

05/04/2020

* SHALABHASANA*
*THE LOCUST POSTURE*
Shalabhasana is a backward bending of the spine. The final position of this Asana resembles a locust or a grasshopper–a strong flier . To build the same quality in the body, muscles related to locomotion are strengthened.
How to do Shalabhasana:
•Lie on your stomach with your chin resting on a mat, your legs stretched out and your toes pointing outwards.
•Your arms should rest beside your body with your palms facing down slightly pushed under your thighs.
•Close your eyes and be at ease.
•Inhale, while exhaling, raise your both legs straight up as high as you can without lifting your hips.
•While raising your leg, keep your palms firmly tucked in their place.
•Maintain the final position, for few seconds.
Benefits:
•It strengthens your wrists, hips, thighs, legs, lower abdomen and diaphragm.
•It tones your back muscles and sciatic nerves.
•It tones and balances the functioning of your liver and other abdominal organs.
•It helps relieve cervical spondylitis and spinal ailments.
•It stimulates appetite and provides relief in backache and mild sciatica.
Limitations/Contraindications:
•Hypertension, heart ailements.
•Pregnancy and peptic ulcers.

If it doesn’t Challenge you,
It doesn’t Change you.🌷
-Fed Devito.

🧿🧘🏽‍♀️🙏🏽🕉

&Light to ALL 💫🦄🌈

02/04/2020

*PARYANKASANA*
*THE SEAT/ COUCH POSTURE*
The word Paryanka refers to a bed/ seat or a couch. The benefits of this posture are best derived when the posture is maintained. Begin with remaining in the posture for a few seconds and gradually increase the duration to not more than two minutes.
Method:
•Sit in Vajrasana.
•Spread your feet apart trying to keep your knees together.
•Sit on a mat in the space created between your feet.
•Inhaling, lean backwards with the aid of your elbow and forearms and lie supine.
•Interlace your fingers and hold your hands over your abdomen.
•Maintain the posture with normal breathing till comfortable but not more than two minutes.
•Exhaling, return to the starting position, taking the help of your elbows and forearms.
Benfits:
•It expands your lungs and chest.
•It stretches your diaphragm and the abdominal organs.
•It stretches the feet quadriceps.
•It relieves menstrual pain, physical and mental stress.
•It Improves digestion and focus.
•It benefits the thyroid and parathyroid as your anterior neck spine is stretched and toned.
•It helps with lymph drainage, as the lymph flows from the abdomen into the chest and supports lymph drainage under the collar bones.
Limitations/Contraindication:
•Moderate to severe Arthritis.
•Pregnancy beyond fourth month.

If it doesn’t Challenge you,
It doesn’t Change you.🌷
-Fed Devito.

🧿🧘🏽‍♀️🙏🏽🕉

&Light to ALL 💫🦄🌈

@ Mumbai, Maharashtra

27/03/2020

STEP 12
*STHITA PRARTHANASANA*
*STANDING PRAYER POSTURE*
Exhaling- In a sweeping Arc bring your hand together in Namaste.

If it doesn’t Challenge you,
It doesn’t Change you.🌷
-Fed Devito.

🧿🧘🏽‍♀️🙏🏽🕉

&Light to ALL 💫🦄🌈

27/03/2020

STEP 11
*HASTA UTTANASANA*
*RAISED ARM POSTURE*
Inhaling- Making sure that your head is held in between your arms.
Raise your arms and torso upwards.

If it doesn’t Challenge you,
It doesn’t Change you.🌷
-Fed Devito.

🧿🧘🏽‍♀️🙏🏽🕉

&Light to ALL 💫🦄🌈

27/03/2020

STEP 10
*HASTA PADASANA*
*HANDS TO LEG POSTURE*
Exhaling- bring your left foot forward next to your right foot.
Straighten the legs. Keeping the hands fixed on the floor.

If it doesn’t Challenge you,
It doesn’t Change you.🌷
-Fed Devito.

🧿🧘🏽‍♀️🙏🏽🕉

&Light to ALL 💫🦄🌈

Yog_a_Sanam

12/04/2020

11/04/2020

09/04/2020

08/04/2020

07/04/2020

06/04/2020

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27/03/2020

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27/03/2020

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