~ Yoga ~

[MysteRy]

Mantra Yoga

Mantra yoga is the chanting of mantras - words, phrases or syllables - in an attentive and thoughtful way, to attain certain goals. It is a form of meditation, in which one has to chant the mantra until he/she transcends his/her mind and emotions. In the process, the person discovers his/her super conscious. Studies suggest that the mantras possess unique healing potential, when they are chanted at a specific time. They are a tool to achieve stillness. The mantra should be discarded immediately after attaining the tranquility.

There are certain things to be considered, when following the path of Mantra Yoga. The first and foremost thing is the time, during which the mantras should be chanted. You should ensure that the mantra is recited only at the designated time. The second thing is correct pronunciation. Pronunciation is given immense priority, because not all the intended effect would come, if the mantras were not pronounced correctly. The third thing is the place, where they are recited. You should chant the mantras at a peaceful atmosphere, free of any external noises.

The mantra can be chanted in three ways. The first way is called 'baikhari', which can be chanted in a loud manner. This type of chanting is advantageous for removing unwanted thoughts from the mind, to make the meditation process easier. The second method of chanting is called 'upanshu', which involves the recitation of mantras in a very low voice, audible only to the practitioner. The third method is neither loud nor too low. It is called 'manasik', which involves the repetition of the mantra in mind. A subtle form of chanting mantras, the manasik method is used only by advanced practitioners.

Mantra Yoga is highly beneficial for improving the overall health and mental stability. It is a way to garner knowledge about the universe and find the unison of body, mind and soul within one's self. Mantras help keep the individual away from the drudgery of everyday life, the material world and deviates the focus towards the essentials of life, which are nothing but a healthy body and a peaceful mind. By chanting the words in absolute concentration, you can control your wavering mind, thereby increasing your level of concentration.

Apart from giving you a peace of mind, Mantra Yoga helps you eliminate psychosomatic disorders. It helps banish nervous tension and sedimentary problems. The holistic path of Mantra Yoga helps you to get closely acquainted to your own self. Due to the increased stability of mind, you will lead a peaceful life, which is free of tensions, anxiety and stress. Mantra Yoga is the ultimate way to achieve peace and tranquility. It increases your feeling of security and boosts your self-confidence. It eliminates negative behavior as well. It is an ultimate cure for various addictions, because it purifies you from within.

[MysteRy]

Purna Yoga

An improvisation over the traditional Yoga systems of India, Purna Yoga or Integral Yoga is the art, wherein, people are taught to loving their own self by living from the heart. Just as the name suggests, 'Purna' which means 'complete', the Yoga aims at attaining a union of the body, mind and the spirit. It was thought that the traditional Yoga system revolved more around salvation and next life, rather than the present one. On the other hand, Integral Yoga lays more emphasis on the importance of Karma in our day-to-day lives.

Purna Yoga gives Yoga a positive and dynamic form. It suggests three levels of integration- the integration of the inner, the integration of the human psyche with its external environment and the integration of the psyche with its ultimate spiritual Ground. It not just brings optimism and positive energies to the body but also to the world at large. It is this united spirituality that proficiently combines self-transcendence with love, sympathy, and reverence for all living beings. It puts together the varied aspects of yoga, needed for transformation and healing.

Purna Yoga revolves around alignment-based asana, meditation and pranayama, along with nutrition and yogic living. According to the Integral Yoga the ultimate goal of life is complete self-integration. This self-integration involves other important elements like action, love, wisdom and peace. The yoga of love or devotion (Bhakti yoga) is perfectly right in affirming love as the fulfillment of life and as an essential ingredient of salvation. It is important to note that Purna Yoga does not separate love from wisdom and selfless action. Love in its spiritual essence is an attribute of wisdom.

Integral yoga points out that knowledge is inseparable from love and action, but that action is not merely a means to self-purification resulting in salvation. The main stages of Purna Yoga include aspiration for the Divine, surrender of the individual soul to the Universal Soul and rejection of all obstructions to the path of total transformation. The realization of the Divine is the first step of Purna Yoga. This can be attained through constant practice of concentration, meditation or prayer. Once a person has attained the realization of the Divine, the next step would be to extend this realization beyond entities of the subjective self.

Herein, the person realizes that the Divine is omnipresent, and that human beings have come from a common origin. The third stage of Purna Yoga comprises of a true recognition with the 'Transcendental Divine'. It is thence that a person realizes that the Divine is not restricted within the being of a single individual and is neither within any other constituents of existence. The ultimate goal of a person is to reach the higher consciousness, known as the 'Supramental Consciousness' to attain liberation of the soul.

[MysteRy]

Raja Yoga

An important branch of Yoga, Raja Yoga is a one stop solution for complete and holistic healing. Raja Yoga possesses the positive power of influencing the life of human beings. Apart from harmonizing with all spheres the physiological system, it also transforms the physical, mental, emotional, intellectual, occupational, social and spiritual being of a person. Raja Yoga also helps an individual to alleviate himself/herself from all emotional and mental conflicts. It brings lasting peace and satisfaction in one's life. One of the most prominent benefits of Raj Yoga is that it heals a person from the inside. However, the benefit of Raj Yoga is not just limited to the mind and body of a person, but it also brings harmony with other human beings and environment, at large. Raja Yoga is sometimes referred as Astanga or eight-limbed yoga. This is because there are eight aspects to the path to which one must attend. To know more about the eight limbs of Astanga Yoga, read through the following lines.

The Eight Limbs Of Astanga Yoga

Yama
Yama is the first limb of Ashtanga Yoga and comprises of the behavioral norms that need to be followed, to attain tranquility of the mind. It mainly comprises of directives such as Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (celibacy) and Aparigraha (non-covetousness). These are essential for eradicating the element of fear and anger from the body.

Niyama
Niyama controls the emotional aspect of a person, with the help of mental exercises to train the mind. Its directives involve Shaucha (internal and external purity), Santosha (contentment), Tapas (austerity), Svadhyaya (study of religious books and repetitions of Mantras) and Ishvarapranidhana (self-surrender to God, and His worship).

Asana
Asan or posture is a means to attain integration of mind and body, by means of physical activity. Contrary to the popular belief, asanas are not exercise, but activities which help to transmit the positive energies to the crown chakra. Apart from providing numerous physical health benefits, the various asanas aim to bring unison of the mind and the body with the spirit.

Pranayama
Just as the name suggests, (prana, which means life energy and yama, which signifies control), pranayama is a way by which one can attain life force energy control, through breathing. The main goal of pranayama heads towards the awakening of the kundalini shakti at the muladhara chakra. It is through breathing regulation that one can attain control over the life energies.

Pratyahara
Once the above four limbs have been achieved, Pratyahara aims to attain the withdrawal of the senses of perception from their objects. It should not be linked to be the same as that of concentration or meditation. Instead, it aims to bring the awareness to reside deep within oneself, free from the senses and external world.

Dharana
Dharana focuses on concentration and one-pointedness of the mind. For attaining an ideal concentration level, you need to follow the factors such as retention of breath, Brahmacharya, Satvic (pure) food, seclusion, silence, Satsanga (being in the company of a guru), and not mixing much with people. Concentration on Trikuti (the space between the two eyebrows) would help to control the mind.

Dhyana
Dhyana focuses on the importance of meditation. The basic of this limb is to involve oneself in quiet activity that will help you leads to Samadhi. Social exclusion, less talk, no demands, no violence and limited eating and sleeping all contribute to Dhyana.

Samadhi
Samadhi can be described as enlightenment. To attain Samadhi, you need to remove obstacles which come as Avidya (ignorance), Asmita (egoism), Raga-Dvesha (likes and dislikes), Abhinivesha (clinging to mundane life).

[MysteRy]

Yoga Gear Guide

Practicing yoga doesn't require any special equipment, but there are a few things that can make your asanas more beneficial and productive. Before starting a yoga class, you must know about the required gear so as to get the maximum benefit out of the yoga poses and exercises. So, given here is a complete Yoga gear guide to help you maximize your Yoga experience.

Invest In Comfortable Clothing
Comfortable clothes are necessary, especially when you have to do various body movements. Wear clothes that are stretchable, breathable, can absorb sweat, and offer your freedom of movement.

Get The Right Mat
Yoga poses are usually performed on mats, which are available in different sizes and materials. While you purchase, just make sure that the mat is not slippery and has in-built handles for carrying. Yoga mat should be of adequate size so that you can perform all types of poses without any space problem.

Purchase Yoga Gloves
To prevent hands and feet from slipping, yoga gloves make the right investment. Yoga gloves are available for both feet and hands; they are designed to prevent slipping on rugs, carpets and yoga mats. It is also for better grip as some people get sweat in hands, making them slippery.

Buy Yoga Props
Certain yoga poses or exercises call for props to help you perform them. Yoga block, also called yoga brick, is a prop that is used to give extra support and help modify exercises to your level of fitness. Generally blocks are made of wood, but are also made of foam. Yoga wedge, made out of wood, but generally of foam, are used to help ease pressure to your joints, while performing poses of Yoga. Back bender is another support item for your back. Benders are usually made from wood, but sometimes come in metal; they support your back during backbends and other back exercises. Bolsters, available in round and rectangular shapes, are also helpful in supporting various poses.

Purchase Yoga Video CDs
If you have made your mind to do yoga at home, buy a good video CD of Yoga. You can get yoga videos for almost every level of fitness, from beginner to advanced. These videos are helpful as they allow you to follow the instructor at your own pace. Moreover, you can pause the video to ensure you're doing the right movement.

Take Stretching Straps
Stretching Straps is another item that is useful for exercises that require stretching (legs and arms). It would enhance your stretching exercise. Besides, you may avert any kind of injury caused by pressure of muscles.

Lastly, you require a tote bag to carry all your gear in. Once you've arranged for Yoga gear, you're ready to practice yoga poses without any kind of problem.

Back Bender
Yoga back bender is a great yoga gear that is used for supporting backbend poses. It allows you to completely relax into the pose and soothe nervous system, due to non-attachment of the body. It helps you to expand the front body (your chest and lungs) when lying on it for more effective breathing. With the help of the bender, your shoulder can be rolled down close to the floor, while your spine gets full support by the bender's curve.

Yoga Blocks
Like other Yoga props, blocks are helpful in making oneself more comfortable and improve body alignment. Yoga blocks, also known as yoga bricks, are foam or wooden blocks that are used to aid in the execution of various poses.

Yoga Clothes
Like all other activities, Yoga also needs to be practiced in clothes which are specifically deigned for the physical demands of Yoga. Wearing right apparel is very important in yoga, as practice entails performing different types of body postures, ranging from the very simple to slightly complex.

Yoga Gloves
Along with other gears, yoga gloves are also the important yoga gear while doing yoga. Available for hands as well as feet, Yoga gloves are exclusively designed to reduce slippage while practicing Yoga. In the 'foot glove', there is a provision of cutout for the big toe whereas the other toes are grouped together.

Yoga Mat
Perhaps the most important requirement for practicing Yoga is the Yoga mat. Yoga mats helps one to execute all Yoga postures in comfort. The idea behind using Yoga Mats is that they form safer landing grounds and provide cushioning. Other major reason of using mat is that it provides traction for your hands and feet, which prevents you from slipping when you attempt to do a Yoga posture.

[MysteRy]

Yoga Back Bender

Yoga back bender is a great yoga gear that is used for supporting backbend poses. It allows you to completely relax into the pose and soothe nervous system, due to non-attachment of the body. It helps you to expand the front body (your chest and lungs) when lying on it for more effective breathing. With the help of the bender, your shoulder can be rolled down close to the floor, while your spine gets full support by the bender's curve. Yoga back bender has two different curves on each side - a steady arch at one end and a steep arch on the other end. The steep arch is meant for yoga practitioners who are more flexible. Usually Yoga back benders are made of lightweight wood, however some back benders are made of metal also.

Benefits of Yoga Back Bender
Yoga back benders offer several benefits. Its most common benefits are listed below.

It helps to open the front body, shoulders and chest.

It provides support for quieter restorative practice.

It helps in supporting back, which otherwise gets hurt.

Besides, it also enhances the final relaxation poses.


Types of Yoga Back Benders
Apart from the regular back benders, there are a few back benders discussed here.

Forward Bender
Forward bender is helpful to perform difficult forward bends. It is a triangle shaped prop with several open slots along its curvature that looks like a curved ladder. It extends forward stretch into the calf muscles, so that the spine is fully expanded and straightened. Forward bender can be used for 1 and 2-legged forward bends. It effectively stretches hamstrings, calf muscles and achilles tendons.

Whale Back Bender
Whale back bender is a popular back bender among people. It's wide enough to support your entire back, while offering comfort to your spine as you perform a stretch. It looks like the regular back bender, but actually it is much broader than the regular ones. It helps in tractioning your spine without stressing other joints.

Foldaway Back Bender
As the name suggests, Foldaway Back Bender is a prop that can be folded, or can be separated to make two new props. It can be used to practice drop-backs and forward bends. It occupies less storage space, making itself the most versatile and innovative back bench.

[MysteRy]

Yoga Blocks

Like other Yoga props, blocks are helpful in making oneself more comfortable and improve body alignment. Yoga blocks, also known as yoga bricks, are foam or wooden blocks that are used to aid in the execution of various poses. These blocks are helpful in providing stability and support to the body into difficult poses by strengthening, stretching, and aligning body without strain.

Yoga blocks can be used under hands, feet or seat to intensify stretches safely and accomplish the right position. In the initial stages of learning, people are not so flexible and using blocks offers them adjustability. Yoga blocks are best for standing poses, in which one hand is flat on the ground, like Ardha Chandrasana. Blocks can be used to sit in postures such as Virasana.

Yoga bricks are available in different sizes, shapes and material. They are called bricks because they look like bricks mostly available in 4" x 6" x 9" size. Their smooth edges are not only easy to grip, but also provide the required comfort. These blocks are usually light in weight, easy to carry along and require little maintenance. Yoga blocks are usually made of foam, however, are also made of cork, which make them durable and eco-friendly. The latest type of Yoga blocks are ergonomically designed block, which resemble the miniature dumbbells - two small foam blocks separated by a pole-like grip.

Benefits of Yoga Blocks
Yoga blocks don't only help in execution of poses, but also offer other benefits.

They provide stability and support for proper alignment of the body.

They help in reducing the distance between the body and the ground.

They help to modify poses to the flexibility level of the body.

They improve the body movement without causing strain.

They enable the person to hold poses more comfortably and also for a longer time.

They reduce the risk of pulled muscles or other such injuries.

They are really useful for expectant mother, or during menstruation, as they help to lessen the amount of energy used to perform Asanas.

[MysteRy]

Yoga Clothing

Like all other activities, Yoga also needs to be practiced in clothes which are specifically deigned for the physical demands of Yoga. Wearing right apparel is very important in yoga, as practice entails performing different types of body postures, ranging from the very simple to slightly complex. So, Yoga clothes should be comfortable enough to allow free movement of various body parts in all poses or positions.

Types of Yoga Clothing
Yoga pants, Capri, pajamas, t-shirts, shorts, unitard, etc, are advisable clothing for practicing Yoga. The fabric of clothes should be light-weight and sweat absorbent. Loose pants, Capri, shorts and pajamas are really comfortable. Another thing to look for in clothing is stretchability. Since different Yoga poses require different body movements, it is recommended to wear stretchable clothes which allow free movement of body parts. Ladies are advised to wear sports bra. Yoga clothing is available in all sizes and colors in the markets.

Unitard is another type of clothing which requires special mention. It's tight-fitting garment of stretchy material that covers the body from the shoulders to the thighs. It has long sleeves & legs reaching down to the ankles which provide coverage, support and comfort while performing Yoga. It is usually made of durable, lightweight organic cotton/spandex with double-layered front and back panels and single-layer arms and legs. Available in different colors and sizes, Unitard is very comfortable and facilitates better movement of body.

Yoga Clothes Buying Tips
There are some points which should be considered while buying clothes for practicing Yoga.

The clothes you choose should be absolutely comfortable and they should facilitate free movement of body parts.

Prefer buying stretchable clothes made from light cotton material as they will help the free body movement.

You can opt for shorts as it allows free movement of knees, ankles and feet.

Ladies are recommended to wear sport bras, to avoid unnecessary strain on the breasts.

Look for sweat-absorbent fabric, as it will absorb perspiration easily and also facilitate breathing space.

Though Yoga is conventionally performed barefoot, you can use breathable socks or gloves to avert germs.

Tips To Remember

Before leaving for your yoga class, make sure to wear your yoga clothes and try out few poses wearing them. If there are some alterations or modifications required, made them before leaving, so that you feel comfortable in the class later.

It is also important to look good in class as it will make you feel more positive which will help in giving you more energy & confidence.

Avoid wearing ornaments to Yoga class as they might cause hurdle in performing different Yoga postures.

These are few tips which will help you to pick the right clothing for Yoga.
But along with these tips, make sure that you do regular practice of Yoga, as only that will give you a healthier and better life.

[MysteRy]

Yoga Gloves

Along with other gears, yoga gloves are also the important yoga gear while doing yoga. Available for hands as well as feet, Yoga gloves are exclusively designed to reduce slippage while practicing Yoga. In the 'foot glove', there is a provision of cutout for the big toe whereas the other toes are grouped together. Thus, it looks like a mitten. Yoga gloves are made of lightweight, breathable cotton, and lycra. Lycra allows the gloves to stretch. Thus, Yoga gloves help in reducing serious injury while practicing the asanas.

Types of Yoga Gloves
There are many imported brands of yoga gloves available in the market, such as Wrist Assured Fitness Gloves and Fingerless Gloves. As your palms are the most sensitive part of your body, so the weight-bearing poses might become uncomfortable for you. In this case, you can use the Wrist Assured Fitness Gloves. These gloves are specially designed for joint protection and comfort; they are stylish, durable and comfortable. These gloves will help you get back on your hands without any discomfort & pain. So, don't let wrist pain interrupt your yoga practice. These gloves are little expensive in comparison to ordinary gloves.

Benefits of Yoga Gloves
Yoga gloves are of immense help. Read further to know about benefits of using Yoga gloves:

They help in protecting your hands and feet from slipping while doing poses like Adho Mukha Asana.

They are exclusively designed to work with yoga mats, carpet and rugs.

They help in warming up the body before practice, especially during cold winter workouts.

As these gloves are made out of lightweight cotton and lycra, they allow the hands to stretch.

If used properly, yoga gloves can be a vital tool to help avoid serious injury.

They also protect you against germs and bacteria. So, don't forget wearing your yoga gloves before starting your yoga practice.

[MysteRy]

Yoga Mat

Perhaps the most important requirement for practicing Yoga is the Yoga mat. Yoga mats helps one to execute all Yoga postures in comfort. The idea behind using Yoga Mats is that they form safer landing grounds and provide cushioning. Other major reason of using mat is that it provides traction for your hands and feet, which prevents you from slipping when you attempt to do a Yoga posture. Besides safety, Yoga Mat also helps to distinguish your own personal space.

Types of Yoga Mats
Yoga mats are made up of a variety of materials including closed-cell PVC, mesh, cotton, rubber, etc. They are also available in different sizes, colors and thickness. You can choose the one depending on your need & liking. Whatever type of Yoga Mat you choose, make sure that it provides the traction and support which is a must while doing yoga practice. Before buying yoga mats, you must know about the different kinds of Yoga Mats available in market. This would give you an idea that which mats would serve you best.

Ashtanga Yoga Mat
Ashtanga Yoga Mat are tightly woven Yoga Mats made of cotton. These mats are ideal for Ashtanga Yoga, Bikram Yoga, or any other sweaty Yoga practice. These mats are specially designed to absorb sweat or water, and have extra cushioning, which helps for better stability for Standing Postures as well as Sitting Postures.

Utopian Yoga Mats
Utopian Yoga Mats are perhaps the best mats for Yoga, found in market today. These mats are exclusively designed for Yoga and have all the necessary features like cushioning, durability, and stability. Compared to other ordinary yoga mats, the Utopian Yoga Mat easily disappear body impressions on its surface, restoring its actual form faster. The negative point about these mats is that they're heavier in weight and are pretty expensive than other ordinary Yoga Mats.

Other Types of Yoga Mats
Universal Yoga Mats are the most commonly used Yoga Mats. These are liked by every one from Yoga students to instructors. These mats have sticky surface and are lightly textured to give a smoother & softer feel while practicing yoga. Then there is Deluxe Yoga Mat, which is a more improved form of the Universal Yoga Mat. Travel Yoga Mats are ideal for traveling as they are light weighted, highly portable and fit easily in luggage bag.

Other Usability & Care
Yoga Mats can be used for other purposes as well. Such as, whenever you meditate or when you want to take sun bath in your garden, these mats will help you relax on them. These yoga mats can be cleaned by using warm water and grease cutting soaps. They can be dried out in air or sun. Yoga mats should be washed before initial use. Thereafter they can be washed whenever required, depending on their use.

[MysteRy]

Yoga Poses

Yoga comprises of some simple and effective body movements, which strengthen one's back, tones the stomach muscles, and reallocate body weight. These body movements are known as asanas, or poses. The Asanas have evolved over centuries and work wonders in keeping the body healthy and the mind peaceful. If performed in a right manner, these Yoga poses or positions help to tone muscles, lubricate joints and massage the body. Not only this, the asanas also enhance body endurance and increase flexibility. These postures bring physical and mental stability, along with health and vigor; they exercise the nerves, glands, ligaments, and muscles.

To accomplish each yoga pose, you require willpower, perseverance and daily practice. There are numberless poses and postures in Yoga. But before trying and performing any posture, you should keep certain things in mind.

You should know your body limits. If your body does not allow a particular Yoga posture, then do not push your body for it. Otherwise, your may get hurt in the process.

The best thing to do is, learn from an experienced teacher. Or you can always refer to books learning Yoga poses or Yoga Asanas. Videos could be of great help.

By daily practicing, you will improve on the poses or positions of Yoga. It is not something that you will gain in the very first class.

Every yoga position has its own benefits, sometimes specific physical and mental benefits.

According to your needs, you can practice a particular Yoga pose.

Before starting a Yoga session, it is important to do some basic stretches to warm-up and to avoid strain.


                     Yoga Postures

Sanskrit Name                      English Translation

Adho Mukha Svanasana - Downward-Facing Dog

Adho Mukha Vrksasana - Handstand (Downward-Facing Tree)

Ajali Mudra - Salutation Seal

Ardha Chandrasana - Half Moon Posture

Ardha Matsyendrasana - Half Spinal Twist

Baddha Konasana - Bound Angle

Bakasana - Crane Pose

Balasana or Garbhasana - Child's Pose

Bharadvajasana - Bharadvaja's Twist

Bhujangasana - Cobra Pose

Chakrasana - Wheel Posture

Chaturanga Dandasana - Four-Limbed Staff

Dandasana    - Staff pose

Dhanurasana - Bow

Eka Pada Rajakapotasana - One Legged King Pigeon

Garudasana - Eagle Posture

Gomukhasana - Cow Face

Halasana - Plow

Hanumanasana - Monkey (named after Lord Hanuman)

Janusirsasana - Head to Knee Forward Bend

Kakasana - Crow Pose

Krauncasana - Heron Posture

Kukkueasana - Cockerel Pose

Kurmasana    - Tortoise Pose

Makarasana - Crocodile Posture

Matsyasana - Fish Posture

Matsyendrasana - Lord of the Fishes

Mayurusana - Peacock Pose

Natarajasana - Lord of the Dance

Padahastasana - Standing Forward Bend

Padmasana    - Lotus Pose

Paripurnanavasana - Full Boat Posture

Parivrttaparsvakonasana - Revolved Side Angle

Parivrttatrikonasana - Revolved Triangle

Pasasana - Noose

Pascimottanasana - Seated Forward Bend

Prasaritapadottanasana - Intense Spread Leg Stretch

Pavana Mukta Asana - Wind releasing Posture

Salabhasana - Locust Posture

Sarvangasana - Shoulder Stand

Shavasana / Mrtasana - Corpse Pose

Sethubandasana - Bridge, Half Wheel

Siddhasana / Muk-tasana /Guptasana - Perfect Pose

Simhasana - Lion Posture

Sirsasana - Head Stand

Sukhasana    - Auspicious Pose

Suptabaddhakonasana - Reclining Bound Angle

Suptapadangusthasana - Reclining Big Toe

Suptavirasana - Reclining Hero

Surya Namaskar - Sun Salutation

Svastikasana - Prosperous Pose

Tadasana / Samasthiti - Mountain Pose

Trikonasana - Triangle

Upavistakonasana - Open Angle

Urdhvadhanurasana - Upward Bow, Backbend, or Wheel

Urdhvamukhasvanasana - Upward-Facing Dog

Usthasana - Camel Pose

Uttanakurmasana - Upside-Down Tortoise

Utkatasana    - Chair

Uttanasana - Standing Forward Bend

Utthitahastapadangusthasana - Raised Hand to Big Toe

Utthitaparsvakonasana - Extended Side Angle

Utthitatrikonasana - Extended Triangle Posture

Vasisthasana - Side Plank

Viparitakarani - Legs-up-the-Wall

Vajrasana - Thunderbolt Pose

Virasana - Hero

Vriksha - Asana   Tree Pose


Adho Mukha
Adho Mukha Svanasana is also called Downward Dog or Down Dog posture. The name comes from the Sanskrit words, adho which means downward, mukha which means face, svana which means dog and asana meaning pose.

Ardha Sarvangasana
Yoga is one of the oldest form physical disciplines in existence. There are numerous types of asana that are performed in Yoga, one of them being Ardha Sarvangasana. It is the Queen of all the asans.

Asanas at A glance
Yoga asanas bring wonderful health benefits. They let you feel the power of your body and the importance of keeping it healthy. When done in right way, Yoga is just fun and relaxing. You feel good, feel the blood surging through your veins, and the energy pulsating through your nerves.

Bhujangasana
Bhujangasana is one of the most important Yoga poses. It is also referred to as the 'Cobra Pose'. The asana concentrates on strengthening the back and arms, by stretching the spine.

Dog & Cat
Yoga is an ancient meditation art from India. Practiced since ages in the country, it aims to bring the perfect blend of spiritual intelligence and physical fitness in one's life. The art focuses on bringing one's soul and body together, to give him repose, peace and self-enlightenment.

Janu Shirshasana
The term Janu Shirshasana has been derived from the Sanskrit words 'Janu', meaning 'knee', and 'Shirash', meaning 'head'. As the name suggests, the asana focuses on the two body parts. As you perform Janu Shirshasana,

Savasana
Savasana is the name used to describe the posture that is generally performed at the end of a yoga session. The main aim behind this asana is to provide relaxation to the body after a strenuous session and help it cool down.

Setubandhasana
The term Sethu Bandhasana has been derived from the words 'Sethu', whch means bridge, and 'Bandha', which means lock. It literally means 'constructing a bridge' and mainly comprises of building a sort-of 'bridge' with the body,

Sukhashana
Sukhasana, also termed as the 'easy pose', is one of the simplest postures of yoga. For undertaking this posture, a person is required to sit cross-legged on the floor, in a certain position.

Tadshana
Tadasana, with 'tada' meaning 'mountain', is regarded as one of the most beneficial postures in yoga. Though it seems to be quite simple, a person has to undergo lots of practice to attain the perfect tadasana posture.

Trikonasana
The term Trikonasana has been derived from the words 'trikona', which means triangle, and 'asana', which means posture. In other words, in the asana, your body is stretched in such a way that a triangle-like shape is formed.

Uttanasana
The term Uttanasana has been derived from three words - 'Ut, which means 'intense', 'Tan, which means to stretch and extend, and 'asana', which means posture. In short, it is yoga posture that involves intense stretching of the body muscles.

Virabhadrasana
The word Virabhadrasana is a conjunction of two words Virabhadra and Asana which literally means the posture of a warrior. Virbhadrasana, as the name suggests is very similar to the position that a warrior holds.

[MysteRy]

Adho Mukha Svanasana

Adho Mukha Svanasana is also called Downward Dog or Down Dog posture. The name comes from the Sanskrit words, adho which means downward, mukha which means face, svana which means dog and asana meaning pose. Adho Mukha Svanasana helps in building power, flexibility and alertness. This is the first pose which some people learn as they begin to do yoga. Adho Mukha Svanasana is often classified as inversion posture since the head is lower than the pelvis.

Starting The Adho Mukha Svanasana
In this pose, the body forms a triangular pyramidal shape, resembling a dog stretching after a nap. Doing this posture, you prepare your body for standing poses. It helps in warming-up the muscles at the beginning of yoga practice. While executing different styles of yoga, this posture is repeated. It is many times done during a yoga class as it provides a transition between poses, particularly in Surya Namaskar and vinyIasa flow yoga. Make sure that before starting this asana you should know the exact posture required for this asana.

How To Perform Adho Mukha Svanasana
Lay down on your stomach. Spread your fingers & place the fingertips on the floor, lining up with your shoulders. Your middle fingers should be facing each other. Your feet are hip-width apart. Turn your toes under. Move into the initial posture, with an exhalation. In this position, the heels are lifted high while the buttocks are elevated. The arms and the legs are extended. This posture can be assumed by keeping the back straight, or by pushing up into the pose. You can also allow the back to form a curve as you straighten your arms and then let the buttocks raised.

Make sure while making this pose that the weight should be equally distributed between the left and right legs as well as the left and right arms. As you rotate your "sit-bones" in the upward position, bring the spine forward between your shoulder blades. Your heels should move towards the floor when you elevate your sit-bones. While doing this movement stretching from the middle of your back legs will be stretched & will move in the upward position and also downward position.

Purpose of Adho Mukha Svanasana
The aim of this pose is to stretch the spine while keeping your legs straight and your feet flat on the ground. The most important thing is to work on lengthening the spine. Don't let your shoulders crawl up by your ears, try to keep them down. There should be equal distribution of weight between hands and feet. Remain in the same pose for a few breaths. Repeat it several times along with inhaling and exhaling of breath. Make sure that on a deep exhale your hips are pushed upward and the body should form an inverted V-shape. Legs & arms must be straight.

Benefits of Adho Mukha Svanasana:

It stretches the shoulders, legs, and spine.

It builds strength throughout the body.

It also provides an overall body stretch.

It helps in relieving fatigue and gives freshness to the body.

It is helpful in increasing blood flow.

It helps to strengthen the immune system.

It calms the mind and lifts the spirits.

It also improves digestion.

It strengthens arms, legs, and feet.

It is a great preparation for standing poses.

It helps back to be less stiff.

It lessens stiffness in heels and legs.

It helps to open up the shoulder blades.

It stretches the back of the body, especially hips and hamstrings.

It helps to relieve the symptoms of menopause.

It may relieve menstrual discomfort, but make sure that in this head should be supported.

It is helpful in preventing osteoporosis.

It relieves some headaches and insomnia.

It may be useful in chest opening.

It is recommended for people suffering from high blood pressure, asthma, flat feet, sciatica, sinusitis, etc.

Cautions For Adho Mukha Svanasana

Don't do this asana, if you are suffering from Carpal tunnel syndrome

It should also be avoided in Diarrhea.

It should not be done for extended periods during menstruation.

Do not do this pose in the late Pregnancy.

If you are suffering from high blood pressure or headache, it is recommended to support your head on a block.

In case of sensitive or injured wrist, Adho Mukha Svanasana should not be tried or if tried it should be modified accordingly.

[MysteRy]

Ardha Sarvangasana

Yoga is one of the oldest form physical disciplines in existence. There are numerous types of asana that are performed in Yoga, one of them being Ardha Sarvangasana. It is the Queen of all the asans. Just as the name 'Sarvang' suggests 'all parts', the asan is essentially concerned with all the parts of the body. A unique pose, Ardha Sarvangasana ensures rejuvenation of the whole system. It is also referred to as The Shoulder Stand, Candle Posture and Pan Body Posture.

In this form of asan, the entire weight of the body lies on the shoulder blade. The exercise proves to be beneficial in strengthening the abdomen. It also helps in proper thyroid functioning. Ardha Sarvangasana can be done two times a day - once in the morning and then in the evening. In the following lines, we have mentioned the exact steps needed for performing Ardha Sarvangasana, its benefits and people who should not do the exercise.

How To Do Ardha Sarvangasana

The first step would be to lie flat on the back. Then, with the help of your hands, lift your legs up into air.

The position of the hands should be such that it should be on the lower back. Make sure that your elbows and lower arms rest on the ground.

The weight of your body should be on your shoulders and from mid to upper back, but not on the neck.

Once you have attained the desired posture, hold at the posture and breath deeply for 5 to 10 minutes. Increase the duration of holding the posture, gradually, over time.

At the time of coming down, slowly lower your legs. In the process, do not forget to keep them straight. This would mean a little workout for your abdominal muscles as well.

Make sure that in the process of doing the asan you face no jerks.

For the beginners, it is not possible to attain the correct posture, as the abdominal muscles are not strong enough. In that case, the best bet would be to allow the legs to come forward towards the face.

To attain best results, performing Matsyasan immediately after it.

Benefits Of Ardha Sarvangasana

Helps in proper thyroid functioning

Strengthening of abdomen

Stretches upper back

Increases blood circulation

Encourages relaxation

Accentuates the flow of blood and energy to the brain

Stimulates mental functions

Enhances memory and concentration

Relieve from some headaches

Cures dyspepsia, constipation, appendicitis, other gastro-intestinal disorders and varicose-veins

Supplies large quantity of blood to the spinal roots of the nerves

Stops loss of hair or premature greying

Enhances facial complexion

Helps alleviate rheumatism

Cures malfunctioning of the sexual organs

Sublimes emotions of depression and neurasthenia

Treats problems of insomnia

Who Should Not Do The Asan
There are some specific requirements for an aspirant to perform Ardha Sarvangasana. He/she should be in the best of health, before trying the asan. People suffering from cervical spondylitis, low back pain, inflammation of the throat, blocked sinuses and high blood pressure should not perform the asan. Also, people with heavy hips should not attempt the asan, as the entire weight of the body is borne by the shoulder blade.

[MysteRy]

Yoga Postures at a Glance

Yoga asanas bring wonderful health benefits. They let you feel the power of your body and the importance of keeping it healthy. When done in right way, Yoga is just fun and relaxing. You feel good, feel the blood surging through your veins, and the energy pulsating through your nerves.

Here are some popular Yoga postures at a glance. So just have a quick look at these Yoga positions.

Shirshasana (Head Posture)
It increases blood circulation to brain. It promotes hair growth and quality sleep.

The posture looks imposing to beginners and is extremely powerful. Place your mat into a comer, kneel down and place your interlocked fingers in the comer close to the walls. Keep your head into the hollow of the palms, rise off the knees and take a step or two towards the comer. Raise one leg and place it in the comer against the wall. Ask a friend to help you if you are doing it for the first time. Just pull the other leg up. Keep the posture for about 15 seconds and then come out the headstand, lowering one leg at a time.

Sarvangasana (Shoulder Stand)
It helps regulates the thyroid and sex glands. It also vitalizes the nerves and purifies the blood. Neck muscles are also strengthened.

Lie on your back. Inhale while raising your legs and spine till the toes point to the ceiling. Your body now rests on the shoulders and the back of the neck. Hands are placed on the center of the spine between the waist and the shoulder blades, thus supporting the body. Keep spine and legs straight. Stay in the position for two minutes and then slowly come out of the posture.

Sukhasana (Easy Position)
This posture helps gain awareness on breathing and body, strengthen lower back and open the groin and hips.

Just sit cross-legged with hands comfortably on knees. Focus on your breath while you keep your spine straight. Push the sit bones down into the floor. If you find hard sitting hard sitting on hard ground, sit on a cushion or block. This will strengthen your back and hips. Do a few times the exercise of inhaling and exhaling air.

Tadasana (Mountain Posture)
The posture benefits your balance and self-awareness.

Stand with legs together, hands at your sides, eyes looking straight. Raise your toes, open them, then put them back down on the floor. Tilt your pubic bone a bit forward. Raise your chest slightly up and out. Raise your head up and lift the base of your skull toward the ceiling. Push into the floor with your feet and raise your legs, first the calves and thereafter the thighs. Inhale and exhale the air.

Trilokasana (Triangle Posture)
The posture benefits the spine, opens the torso, improves balance and concentration.

Sit with your feet spread apart. Turn your left foot to the left and the right foot inwards. Raise both arms so they are parallel with the floor. Ensure that your left knee is aligned with your left ankle. Stretch outward to the left, tilting the left hip down and the right hip up. Pivot your hands, till your left hand comes to rest against the inside of your calf. Repeat the process with your right hand. Process of inhaling and exhaling continues through the asana.

Virbhadrasana (Warrior Posture)
It strengthens legs and arms; improves balance and concentration and builds confidence.

Stand with feet together and hands at side. Stretch your feet apart. Turn your right foot to the left. Gradualy bend the left knee till the thigh is parallel with the floor. Keep the knee either behind or directly over your ankle. Raise your arms over head and slowly lower them. Focus on a spot in front of you and inhale/exhale.

Bhujangasana (Cobra Posture)
It benefits adrenal glands, uterus, liver and back muscles. People suffering from gas problems find it very beneficial.

Lie down on your stomach. and place the hands on the floor beside the pectoral muscles. Put the hands, palms down, under the shoulders on the floor. Take in the air, without lifting the navel from the floor. Stretch your body as much as possible. Retain the breath and then exhale. Repeat the process two to seven times.

[MysteRy]

Bhujangasana

Bhujangasana is one of the most important Yoga poses. It is also referred to as the 'Cobra Pose'. The asana concentrates on strengthening the back and arms, by stretching the spine. A backward bending asana, it is beneficial for the chest and the heart, apart from having many physical and psychological benefits on the health. On the completion of the asana, the person doing it appears like a hooded cobra, with a raised trunk, neck and head. Read on to get complete information on the technique to do Bhujangasana, its health benefits and the people who should not attempt to do this asana.

How To Do Cobra Yoga Pose

To start the pose, lie down on your stomach, on a flat surface, say, floor. Make sure you relax all the muscles completely. Rest your forehead on the floor.

Now, put your legs together and position your arms below the corresponding sides of your shoulder, close to your body. The hands should be placed beside your chest.

Now, start inhaling slowly. Keep inhaling and then raise your upper body (trunk), including your chest and head, to the maximum extent possible. Raise your trunk slowly, without creating any jerk. Do this just as a cobra raises its hood.

By doing the above step, you will gradually feel the bending of the vertebrae one by one and feel the pressure traveling downwards from the cervical, dorsal and lumbar regions and lastly to the sacral regions.

While doing this, your head and chest should be positioned upwards.

In order to attain the full form of Bhujangasana, known as Poorna Bhujangasana, raise your legs, bent at the knees, backwards and try to touch the toes to the back of your head.

In order to release the posture, get back to the original position, by exhaling slowly and bringing down your trunk smoothly down to the floor.

You may repeat the exercise for five times.

For the beginners, taking the help of their arms to raise the upper body is beneficial.

Health Benefits Of Bhujangasana

Relieves muscular tensions

Stimulates the endocrine system

Strengthens and increases the flexibility of spine

Tones up superficial muscles of the back

Relieves pain in the back

Strengthens the abdominal muscles

Effective in curing constipation

Tones up the abdominal viscera

Gives good appetite

Effective for women in toning up their ovaries and uterus

A natural remedy for amenorrhoea, dysmenorrhoea, leucorrhoea and various other utero-ovarine troubles

Who Should Not Do Bhujangasana

Bhujangasana is strictly not recommended for pregnant women.

People suffering from hernia, intestinal tuberculosis or hyperthyroidism should not perform this asana.

People suffering from peptic ulcers should avoid doing Bhujangasana.

[MysteRy]

Dog & Cat Pose

Yoga is an ancient meditation art from India. Practiced since ages in the country, it aims to bring the perfect blend of spiritual intelligence and physical fitness in one's life. The art focuses on bringing one's soul and body together, to give him repose, peace and self-enlightenment. The art consists of mudras (postures) and pranayams (breathing techniques) which together form an art of meditation meant for valuable source of knowledge, stamina, spirituality and health. There are several asanas or poses in yoga, one of them is the dog and cat poses.

How To Do The Dog & Cat Pose

This Yoga begins on your hands and knees. So get down on your knees and hands like a toddler.

Set your legs apart and put your hands just in front of your shoulders.

Start inhaling deeply.

As you inhale deeply, incline your tailbone and pelvis upsides.

Try your best to let your spine curve go downward as much as you can. Simultaneously check out that your stomach is low.

Now gradually lift your head up and smoothly stretch out your body.

Hold on this dog position for few seconds.

Now gradually exhale your heart out, simultaneously reversing the spinal bend, slanting your pelvis downwards, stretching your spine upwards

Gradually draw your chest and stomach in.

Hold on this cat position for few seconds.

Reverse again and again.

Benefits Of The Dog & Cat Pose

This Yoga increases the flexibility of spine.

It also helps in removing the stiffness of shoulder and neck.

It helps in achieving right posture for the body.

It also aids smooth functioning of digestive tract.

It helps in contracting the bulging tummy flab.

It is also beneficial in managing stress.

How Not To Do The Dog And Cat Pose

Curve your spine in the right manner. Never let it slant or bent in the wrong direction.

Stretch the entire back and shoulder properly and pay heed on tucking your tummy in. Never ever leave your back half stretched and tummy sagging.

Do not inhale or exhale at a go. Gradually intake and exhale air.

Never exert yourself, do the entire yoga at your own pace.