Yogasanaz

27/04/2026

Navasana (Boat Pose) for kids is a fun, core-strengthening yoga pose that improves balance and focus. Children sit on their sit-bones, lift their chest, and straighten their legs/arms to form a "V" shape, mimicking a boat. It is often taught through engaging themes like "rowing a boat" or acting as a “pirate ship.

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26/04/2026

Halasana (Plough Pose) is an inverted yoga pose that boosts flexibility in the spine, strengthens back/shoulder muscles, improves digestion, and stimulates the thyroid gland.

Key benefits include stress relief and improved circulation.

Precaution include avoiding it during pregnancy, menstruation, or with high blood pressure, diarrhea, and severe neck or back injuries.

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23/04/2026

23/04/2026

Our class ends with a beautiful sound of singing bowl Healing to cleanse and rejuvenate one self during relaxation after physical yoga session. Come experience the calmness and healing after each session. For more inform contact us at 01159251599. Namasthe

23/04/2026

Lizard Pose (Utthan Pristhasana) is a deep, hip-opening yoga pose that stretches the hip flexors, hamstrings, and groin while strengthening leg muscles.

How to Perform: Start in Downward-Facing Dog, then step your right foot outside your right hand. Lower your back (left) knee to the floor for a gentler stretch or keep it lifted for more intensity. Lower your forearms onto the mat for a deeper stretch.

Alignment Tips: Keep your front knee directly over the ankle and hug it toward your shoulder. Maintain an open chest and a long spine.

Benefits: It significantly increases flexibility in the hips and improves mobility in the legs, including the quadriceps. It can also help relieve tight hips from prolonged sitting.

Modifications: Use yoga blocks under your forearms, or keep your arms straight. If your knee is sensitive, place a blanket under the back knee.

Precautions: Approach this intense stretch gradually to avoid overstraining your hip joints. Do not force the hips open, and avoid if you have chronic knee or hip injuries.

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21/04/2026

Kurmasana, or Tortoise Pose, is a seated forward-bending asana that resembles a tortoise retreating into its shell.

While it is generally an advanced pose, it can be performed by kids to improve flexibility and mental focus.

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20/04/2026

Thread the Needle (Parsva Balasana) is a gentle yoga twist that relieves tension in the shoulders, upper back, and neck. Starting on all fours (tabletop), lift one arm high, then "thread" it under the opposite arm, lowering your shoulder and ear to the mat. It improves spinal mobility while opening the chest

18/04/2026

Upward Dog (Urdhva Mukha Svanasana) offers significant benefits for kids by strengthening the back, arms, and wrists while opening the chest and shoulders to improve posture.

This dynamic backbend increases energy, stimulates abdominal organs, and promotes better focus.

It is an excellent, low-risk pose for enhancing spinal flexibility and reducing stress in children.

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17/04/2026

Downward-Facing Dog (Adho Mukha Svanasana) is a foundational yoga pose forming an inverted "V" shape that stretches and strengthens the entire body, particularly the shoulders, hamstrings, and calves. From a tabletop position, lift your hips high, straighten your legs (keeping knees bent if needed), and press your chest back toward your thighs while keeping your head between your arms.

Benefits :Strengthens arms and shoulders, stretches the hamstrings/calves, and helps relieve back pain or headaches.

Modifications: If you experience wrist pain, turn your hands slightly outward. If you have tight hamstrings, deeply bend your knees.

Common Mistakes to Avoid:
Rounding the back (bend your knees more to fix this). Putting too much weight forward into the hands rather than sending it back to the legs. Shrugging shoulders toward the ears.

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17/04/2026

Key Steps for Airplane Pose:
Start in Tadasana: Stand in Mountain Pose with your feet together

Shift Weight: Inhale, and shift your weight onto your left leg, putting a slight bend in the knee

Hinge and Lift: Exhale, hinge at your hips, and start lowering your torso while extending your right leg straight back behind you

Extend Arms: Extend your arms out to your sides, palms facing down (like wings)

Engage and Align: Keep your hips squared to the floor, point your back toes down, and pull your chest forward and up to straighten your spine

Hold and Breathe: Gaze at a fixed point on the floor for balance and hold for 5 or more breaths

Release: Inhale, lift your torso, and bring your right leg back to the ground. Repeat on the other side

Tips for Success:
Use a Wall: If your balance is shaky, practice beside a wall to touch for support

Keep Hips Square: Ensure your back hip does not lift too high; imagine pointing your toes toward the floor, not the side

Engagement: Squeeze your shoulder blades together and keep the lifted leg active and straight

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14/04/2026

Purvottanasana (Upward Plank Pose or Reverse Plank) is an intermediate, energizing yoga pose that strengthens the arms, wrists, legs, and back while stretching the shoulders, chest, and ankles.

Known as the "intense stretch to the east," it acts as a counter-pose to seated forward bends, opening the front of the body.

Benefits: Tones the body, improves posture, and strengthens the wrists.

Modifications: Use Reverse Table Top Pose (Ardha Purvottanasana) with bent knees for a more accessible option.

Contraindications: Avoid if you have high blood pressure, wrist injuries, or carpal tunnel syndrome.

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13/04/2026

When the mind is left without anything to cling to, it becomes still - Ramana Maharshi -