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17/11/2022

Paschimottanasana - Seated Forward Bend

Paschim = west; uttana = stretched out; asana = pose

How to do Paschimottanasana (Seated Forward bend yoga pose)

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Paschimottanasana - Seated Forward Bend
Paschim = west; uttana = stretched out; asana = pose

How to do Paschimottanasana (Seated Forward bend yoga pose)

•Sit up with the legs stretched out straight in front of you, keeping the spine erect and toes flexed toward you.
•Breathing in, raise both arms above your head and stretch up.
•Breathing out, bend forward from the hip joints, chin moving toward the toes.
•Keep the spine erect focusing on moving forwards towards the toes, rather than down towards the knees.
•Place your hands on your legs, wherever they reach, without forcing.
•If you can, take hold of your toes and pull on them to help you go forward.
•Breathing in, lift your head slightly and lengthen your spine.
•Breathing out, gently move the navel towards the knees.
Repeat this movement two or three times.
•Drop your head down and breathe deeply for 20-60 seconds.
•Stretch the arms out in front of you.
•Breathing in, with the strength of your arms, come back up to the sitting position.
•Breathe out and lower the arms.

Benefits of Paschimottanasana (the Seated Forward bend)

•Stretches lower back,
hamstrings and hips.
•Massages and tones the abdominal and pelvic organs.
•Tones the shoulders.

16/11/2022

Ardha Kati Chakrasana – The Lateral Arc Position

In Sanskrit Ardha means half, kati means waist and Chakra means wheel. This Yoga pose brings balance to your entire body. This is one of the very few poses, which lengthen the muscles between the ribs and pelvis, including parts of the low back, and open the sides of your rib cage.

1. Stand up straight while your legs are together and press your heels and feet on the floor. Keep your body well balanced on both your legs. This position is called Tadasana.
2. While inhaling, slowly raise your right hand vertically above your head.
3. At the horizontal level turn the palm to face upwards.
4. Slowly raise your right arm above your head with deep inhalation, until the biceps touch the right ear. Don’t forget to keep your palm facing the left side.
5. Stretch the right arm upwards.
6. Exhale and bend to your right. Slide your right hand down, alongside your right leg. Bend laterally. Do not bend either backwards or forwards.
7. The left palm slides down along the left thigh as far as possible.
8. Give a full side stretch but don’t bend the right elbow or the knees.
9. Remain in that position at least for 30 seconds. Keep your breathing normal.
10. Inhale, while slowly moving the torso and arm in order to come back to the normal posture. Feel the pull along a straight line from the waist up to the fingers.
11. Exhale, slowly bring the right arm sideways down. Bring the hand down to Sthiti position.
12. Come back to Mountain Pose, the starting position for most of the standing poses.
13. Repeat on the left arm, by bending towards the right side.

Benefits:

• One of the most important benefits of this popular yoga pose is that it provides a enough lateral bending to the spine and helps in keeping it flexible and healthy.
• Reduce the fat in abdomen region
• Not only stretches but also relaxes the sides of the body, which most of the time get neglected in our busy and hectic life
• Tones the muscles around your abdomen, hips, and waistline
• Improves function of liver
• Lengthen the hips, abdominal muscles and thigh muscles, while improving the flexibility in your spine

15/11/2022

How to do Tadasana (The Mountain Pose) Correctly

Tadasana

Tada =mountain; Asana = Pose/Posture

(This posture is Pronounced as: tah-daah-SUN-ah)

Tadasana yoga or the Mountain Pose is suitable for all levels of yoga practitioners and is considered to be the foundation of all standing yoga postures. This pose requires the engagement of the entire body while relaxing the mind.

How to do Tadasana (Mountain Pose)
Stand with your feet slightly apart and make sure that your weight is balanced equally on both feet.
Inhale, raise your arms above your head, interlock your fingers with palms facing upwards.
Raise your shoulders up towards your ears and on an exhale, roll your shoulders back and down your spine, opening your chest and straightening your posture.
Relax all muscles in your face, including your tongue.
Relax your eyes and maintain a steady gaze.
Come back to normal position and relax.

Benefits of Tadasana
It improves posture, opens up the chest and lengthens the spine
Gently strengthens the thighs, buttock and leg muscles
It is also beneficial in increasing awareness and concentration
Reduces flat feet and relieves sciatica
Releases tension from the face

27/08/2022

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