Yoga 101

05/13/2025

Think your way to an empty mind.

04/13/2025

04/08/2025

03/26/2025

Benefits of Lizard Pose :-

1. Hip Opener: Stretches and opens the hips, hip flexors, and groin.
2. Hamstring and Quad Stretch: Provides a deep stretch for the hamstrings, quads, and thighs.
3. Strengthens the Legs: Improves lower body strength and flexibility.
4. Enhances Spinal Flexibility: Supports better posture and relieves lower back tension.
5. Stimulates Digestion: Massages the abdominal organs, supporting digestion.

Duration :-

Hold the pose for 30 seconds to 1 minute on each side.
Gradually increase the duration as flexibility improves.
Breathe deeply and consistently while holding the pose.

Precautions :-

Avoid if you have any knee, hip, or lower back injuries.
Ensure the front knee is aligned with the heel to prevent strain.
Keep the spine long and avoid rounding the back as shown in the incorrect example.
Engage the core and maintain proper alignment to avoid pressure on the lower back.

Credit

03/20/2025

Incorrect Form (Top Section)

Heels Not Under Knees: Misaligned legs can strain the knees and reduce stability.

Not Grounding Into Feet: Causes instability and reduces the pose's effectiveness.

Quads Overworked: Instead of evenly engaging the posterior chain, the quads take over.

Gripping B***y: Excess tension in the glutes can lead to improper activation.

Pushing Up Into Low Back: Leads to lower back compression and possible injury.

Head Turned & Neck Shortened: Can strain the neck and shoulders.

Correct Form (Bottom Section)

Knees Over Heels: Ensures proper alignment for safety and stability.

Ground Toes: Engages the legs, providing better support and grounding.

Hamstrings Engaged: Prevents excessive reliance on the lower back.

Lift Hips: Promotes a balanced lift using core and glute strength.

Lift Through Sternum: Opens the chest and shoulders, encouraging a gentle backbend.

Neutral Neck Position: Protects the cervical spine by maintaining length.

By following the correct form, practitioners can maximize the benefits of Bridge Pose, such as improved spinal mobility, stronger glutes and hamstrings, and enhanced chest expansion.

03/18/2025

This image illustrates the Prasarita Padottanasana pose, also known as the Wide-Legged Forward Bend in yoga. It highlights the key muscles engaged during the pose, such as:

Glutes (buttocks)

Adductors (inner thighs)

Hamstrings (back of thighs)

Gastrocnemius and Soleus (calf muscles)

Benefits of Prasarita Padottanasana:

1. Strengthens the body: Enhances flexibility and strength in the back, abdomen, hips, and legs.

2. Improves blood circulation: The inversion effect encourages better blood flow to the brain.

3. Tones abdominal organs: Helps in digestion and metabolism.

4. Enhances digestive health: By stimulating internal organs, it aids in digestion.

5. Relieves back pain: Stretches the spine and reduces tension in the lower back.

Best Time to Practice:

Morning: Ideal for boosting energy, improving flexibility, and enhancing digestion.

Evening: Helps relax the body, relieve stress, and improve sleep quality.

Duration & Precautions:

Hold the pose for 30 seconds to 1 minute with deep breathing.

Avoid if you have severe back injuries, high blood pressure, or dizziness.

03/16/2025

1. Stretching – It stretches the thighs, groin, hips, ankles, and torso.

2. Toning the Core – Engages abdominal muscles, promoting digestion and better elimination of waste.

3. Pelvic Circulation – Enhances blood flow to the pelvic region, which may support reproductive and sexual health.

4. Improving Flexibility & Mobility – Opens up the hips and strengthens lower-body muscles.

Best Time to Do Malasana Pose

Morning – Practicing in the morning on an empty stomach helps with digestion and bowel movements.

Evening – Can also be done in the evening to release lower body tension and improve flexibility.

Ideal Duration

Hold the pose for 30 seconds to 1 minute initially.

With practice, extend up to 2–3 minutes for deeper benefits.

It is advisable to practice Malasana under proper guidance, especially for beginners, to avoid strain on the knees or lower back.

03/16/2025

03/16/2025

This image demonstrates the Upward-Facing Dog (Urdhva Mukha Svanasana) pose, showing the incorrect (No) and correct (Yes) ways to perform it.

Why the First Pose (❌ No) Should Be Avoided:

1. Shoulders Shrugging → Creates tension in the neck and upper back.

2. Chest and Lower Back Collapsing → Leads to excessive pressure on the spine, increasing the risk of injury.

3. Legs Not Actively Engaged → Reduces support, causing unnecessary strain on the lower back.

Harms of Incorrect Posture:

⚠️ Increased risk of lower back pain and compression.
⚠️ Shoulder and neck strain due to improper alignment.
⚠️ Weak engagement of the core and legs, reducing strength benefits.
⚠️ Overarching the spine can lead to long-term spinal issues.

How to Fix It (✔️ Yes Pose)

✅ Keep a long neck, avoiding tension.
✅ Engage the legs actively to support the spine.
✅ Pull the ribs and pelvis forward for proper alignment.
✅ Lift the chest without collapsing the lower back.
✅ Roll shoulder blades back and down to avoid strain.

This ensures a safe, effective, and beneficial stretch for the spine and chest while protecting your back from injuries.