Padangusthasana - The Big Toe pose

Padangusthasana also called as the Big Toe pose is one of the easiest poses in Yoga.  Most of the yoga practitioners will learn how to do this padangusthasana in the early practices and yoga sessions.  It is one of the important yoga pose which helps you to stretch all your muscles from head to toe.  Here are the steps to practice padangusthasana.

Steps to practice Padangusthasana

• Stand upright as in Tadasana with your feet parallel to each other.  There should be at least six inches between the feet.  Keep your legs straight.
• Now contract your thigh muscles, which will lift your knee caps outward.
• Keep the legs straight, and bend forward with an aim of touching your forehead to your knee.  Your torso and head should move together.
• Once in this position, try to grip your big toes with fingers of each foot.  Grip your toes firmly with your fingers
• Now press your toes into your hand.  If you are unable to catch your toes with changing your posture, you can also use a band or a strap to hook under your toes and hold that instead.
• Now lift your torso and straighten your elbows as you inhale.
• Do this for as high as you can without stressing any other part like your neck ..
• Exhale when you release your torso and bend towards your toes again.  Do this repeatedly.
• Now try to straighten as if going to starting position but holding your toes.
• Do this cycle of inhalation and exhalation few times increasing the stretch of the torso every time you stretch.
• Come back to the starting position by slowly releasing the band and straightening up.

Precaution
If you feel some stroppy pain in your spine or any part of your body, immediately stop doing it. If you suffer from lower back pain or any lumbar pain, this posture is not advisable to perform. If you have flat feet and week ankle, you must first take instruction from your trainer.

Benefits of Padangusthasana

• This asana is immensely helpful to improve flexibility of the whole body.
• This asana someway calms the body flow of blood and thus helps in reducing hypertension.
• This asana helps to stretch hamstring, calf muscles and thigh, and thus burn the fat and increase strength in these areas.
• Regular practice of this asana helps to relieve bowel movement and bloated feeling in the stomach.
• It helps to rejuvenate liver and spine and aims to balance the physical and mental aspect.
• This asana is recommended for people who are suffering from osteoporosis or likely to suffer from it. This posture gives strength to bones. It is experienced that this asana somehow helpful in insomnia.

Here is a video showing how to practice Padangusthasana

Garudasana - The Eagle Pose

Garudasana is an advanced yoga pose. Garuda is the king of birds and the vehicle of lord Vishnu.   The word "Garuda" is usually rendered into English as the "Eagle".  Now let us see how to perform the Garudasana in a step by step manner.

Step by step practice of Garudasana

• First stand in Tadasana
• Now bend your knees slightly and lift your left foot up and balancing on your right foot, cross the left thigh over the right.
• Point your left toes towards the floor and press the foot back and then hook the top of the foot behind the lower right calf.  Balance on the right foot.
• Now stretch your arms straight forward, parallel to the floor and spread your scapulas wide across the back of your torso.  Cross the arms in front of your torso so that the right arm is above the left, then bend your elbows.  Snug the right elbow into the crook of the left, and raise the fore arms perpendicular to the floor.  The backs of your hands should be facing each other.
• Now press the right hand to the right and left hand to the left so that the palms are now facing each other.   The thumb of the right hand should pass in front of the little finger of the left.  Now press the palms together as much as possible.  Lift the elbows up, and stretch the fingers towards the ceiling.
• Stay like this for 30 seconds and then unwind the legs and arms and stand in Tadasana again.  Repeat the same thing with the legs and arms reversed.

This asana is very good for people suffering from asthma and low back ache.  Some of the benefits of the Garudasana are listed below.

• Strengthens and stretches the ankles and calves
• stretches the thighs, hips, shoulders and upper back
• Improves the concentration
• Improves sense of balance

Sankatasana - Difficult Yoga pose

As the name of this yoga pose suggests,  Sankatasana is an advanced yoga pose,  but it is not that much difficult as the name suggests. The Sankatasana provides lot of benefits like -  strengthening of leg muscles, increasing the blood supply to the leg joints..  The asana is a good cure for Rheumatism.

How to practice Sankatasana     

• Stand in tadasana.
• Now bend  the right leg slightly and shift the weight of the body onto the right leg.
• Now try to lift  the left leg up by bending it slightly at the knee. The body is now balanced completely on the right leg. 
• Now cross the left leg over the right leg and hook the top of the left foot behind the right calf. 
• Raise the both hands above hand and wrap the same way as legs are wrapped. 
• The upper body should be kept straight. 
• Once the left leg is wrapped over the right, the right leg should be straightened in order to feel the strain on the left leg. 
• Gaze forward at a fixed point to maintain balance. 
• Remain in the position for atleast 30 seconds on each leg. 
• Then release the hands from twisted pose and return the arms to the side of the body. 
• Release the left leg and bring the left foot back onto the ground to standing position.

Caution : 
People suffering from arthiritis should perform this asana under expert guidance.

It may be slightly difficult initially for the beginners to wrap one leg around the other leg fully. Bending the right leg more would allow the left leg to be more easily wrapped around it.   

If you do not have knee pain,  you can repeat the same on the other side.

The duration of the asana should be at least 30 seconds on each side.

Vatayanasana - Horse Pose

The Vatayanasana also called as the Horse Pose is an intermediate level pose and so should not be practiced by beginners in Yoga.  The pose looks like the face of the horse and so its name is Vatayanasana.  'Vatayana' means a 'horse'.  This asana resembles the face of the horse.  Hence it is termed as Vatayanasana.

The Vatayanasana provides strength in ankle region and is an excellent therapy for the neck, spine, waist, knees, calves.  Now let us see how we can practice Vatayanasana.

How to practice Vatayanasana

• First sit on the ground.  Now place the right foot at the root of left thing in half Padmasana position.
• Now exhale slowly and raise the trunk from the ground and place the top of the right knee on the floor.  Keep the left foot near the right knee and keep the left thing parallel to the ground.
• Stretch forward and raise the hands slowly.  Bend the elbows and raise the arms near the chest (refer Fig. 19.0). Place the back of the upper right arm near the elbows.
• Hold in this position for about 20 second with normal breathing.
• Now slowly release the arms first, and then sit on the floor and relax. 6.  Repeal this process on the other side also.  Note:  In the initial stage it will be very difficult to maintain balance as well as twisting the hands.  But with regular practice one can attain perfection and  balance.

Benefits of Vatayanasana

Some of the benefits of the Vatayanasana are listed below.

• HIp joints receive proper blood circulation
• Leg pains and joint pains will be cured
• Provides flexibility to hands and fingers.
• Small deformity in the hips and thighs are corrected
• The leg muscles and knee joints are strengthened
• Reduces hyper activity of kidneys

Here is a video showing how to practice Vatayanasana

Padma Mayurasana - The Lotus peacock pose

The Padma Mayurasana also called as Lotus Peacock pose is one of the important asana. This asana strengthens the arms and wrists and improves balance.  Let us now see how to practice Padma Mayurasana.

Steps to practice Padma Mayurasana

•  First sit in Padmasana.
•  Now come up to stand on the knees.  Place the palms flat on the floor in front of you with your fingers facing backwards towards the knees.
• Now bend the elbows and bring them closer together.  Now lean forward and place each elbow on either side of the abdomen.
• Now lean further forward and slowly try to rest your chest on the upper arms and see that the body weight is transferred to the arms.
• Once you are comfortable, lean further and lift the folded legs off the floor.  Try to remain balanced in this position as long as possible
• Always keep the torso horizontal.

  Caution : Please do not practice this asana if you have high BP, hernia, heart disease or any type of ulcer, physical weakness, pregnancy, weak wrists and arms.

There are a number of benefits of practicing Padma Mayurasana.  Here is a list of benefits of practicing Padma Mayurasana.

• This asana stimulates elimination of toxins from blood.
• Balancing becomes easier.
• Digestive organs are massaged.
• This asana removes skin conditions like boils.
• The endocryne system is balanced
• This asana is a treatment for constipation, diabetes, sluggishness of liver and kidneys.
• The muscles of the body are strengthened.
• The three doshas are balanced

Here is a video showing how to practice Padma Mayurasana

Patangasana - The Kite Pose

'Patang'  means Kite..  In this asana, the body looks like that of a kite flying in the air.  So the name of this asana is Patangasana.  The patangasana strengthens the back, hips and legs.  The patangasana is also very good for balancing and good for concentration.  The asana improves the coordination of the nervous system with the musculoskeletal system.  Let us see how to practice patangasana.

 

Taking the asana position

• Be in standing pose.  Exhale and while inhaling stretch hands sideways and bring them horizontal to the ground up to the shoulder level
• Exhale and lower the upper body ( torso) until it becomes parallel to the ground.
• Slowly raise the left leg from behind till it forms a straight line horizontally with the body
• Breathe normally.
• The right leg is kept stiff and perpendicular to the floor

Releasing the Asana Position

• Exhale and while inhaling straighten the torso slowly and lower the left leg down to the ground and come back to standing pose.
• Exhale and release the arms back to the side of the body

You should also practice with the other leg.

 Caution :   If you have high BP, heart disease, or weak ankles,  please avoid doing this asana.

If it is not possible to lift the left leg to the hip level,  it is OK to simply lift the leg as high as possible  while keeping the leg straight.

 

Bakasana - The crane pose

The Bakasana also known as crane pose in Yoga is a good arm balancing pose which helps in strengthening the arms and also abdominal organs.  The spine stretches to its full length and thus increase its flexibility by practicing this asana regularly.

Bakasana helps in strengthening the arms, shoulders, and joints and develops a better concentration and balance.  Let us now see the steps to practice Bakasana.

How to practice Bakasana

• Squat down from Tadasana  with your inner feet few inches apart.  
• Keep the feet flat on the yoga mat.  Now place the palms in between the knees and flat on the ground while maintaining the knees and elbows at the same level.
• Now bend the torso forward while lifting both legs up in such a way that the whole body balances on the palms.  Maintain a straight gaze while in this pose and see that the body balances properly.
• Stay in this pose for 30 seconds to 1 minute
• slowly bring the feet down on to the ground and go back into the Tadasana pose to return to the original posture.

Caution : 
  1. Always try to keep the neck straight in this posture to avoid strain.
  2. People suffering from neck problems should practice this asana under a trained yoga expert
  3.  Pregnant women should not practice this asana

Benefits of Bakasana

• Strengthens the abdominal muscles and arms and wrists
• Strengthens the upper back
• Improves the concentration
• imporves self confidence
• Improves flexibility of spine
  

Utkatasana -

It may be very easy and comfortable to sit on a chair,  but sitting on an imaginary chair may be a bit difficult!  And this is exactly what we do in Utkatasana or the chair pose.  The meaning of Utkatasana is intense posture or a powerful posture.

(Utkat=Intense, Powerful; Asana= Posture/Pose; pronounced as U-t-kat- asana).


The utkatasana strengthens the thighs and ankles while toning the shoulders, buttocks and hips.
This asana also stretches the shoulders and opens the chest.  The Utkatasana also tones up the digestive organs and the heart.  The heart beat rate increases by holding this pose for several breathes there by stimulating the circulatory and metabolic systems.  The asana builds stamina and tones up the nervous system.

Caution :  
Do not practice Utkatasana if you are suffering head aches, low blood pressure or insomnia.  

How to practice Utkatasana

• Start in Tadasana ( mountain pose ).  Stand with your feet together.
• Inhale while raising your arms above your head, perpendicular to the floor.
• Either keep the arms parallel, palms facing inward or join the palms.
• Now exhale and bend your knees, try to take the thighs as nearly parallel to the floor.  The knees should project out over the feet and the torso will lean forward over the thighs until the front torso forms a right angle with the tops of the thighs.  Keep the inner thighs parallel to each other and press the heads of the thigh bones down towards the heels
• Firm your shoulder blades against the back.  Take the tail bone down towards the floor and in toward your pubis to keep the lower back long
•  Stay in this pose for 30 seconds or even more time.
• In order to come out of this pose, staraighten the knees with an inhalation, lifting strongly through the arms.  Exhale and release your arms to your sides and come back to  Tadasana.

Benefits of Utkatasana

• The Utkatasana strengthens and firms all muscles of the legs and upper arms
• Helps to strengthen the lower back and torso
• Increases the hip flexibility and relieves muscular cramps
• balances the body
• Tones the thigh, ankle, leg and knee muscles
• Heals chronic cold feet
• cures slipped discs and other problems of lower spine

 Here is a video on how to practice Utkatasana

Tolangulasana - Weighing Scale Pose

 The meaning of "Tolungul" in Sanskrit is 'Weighing Balance'.  The body posture is balanced on your waist in this posture and resembles a weighing balance.  So this pose is also called as weighing balance pose.   Let us now see how to practice Tolangulasana.

How to practice Tolangulasana

Taking the Asana Position :   Initial position is Padmasana

• Sit erect on the floor and assume Padmasana.
• From Padmasana, take your arms back and rest the elbows on the ground
•  Len back gradually taking support of your elbows till you lie on your back
• Form fists with the hands and place the fists ( Palms facing down) under the buttocks
•  Exhale and while inhaling, lift the padmasana at 45 degrees to the ground, balancing the body on the fists and lower arms.  breathe normally. 
• Remain in this posture as long as you can.

 The Asana position : In this position, the weight of the upper body is supported by the arms.  Abdominal strength is required to lift the padmasana. The spine remains straight and the head should be held erect, with the eyes looking in forward direction.
    
How to release the asana position:

•  Inhale and while exhaling, slowly release the padmasana to the ground
• While inhaling, lift the back up vertically with the support of hands
• Place the hands back in dhyanmudra on the knees, coming back to padmasana

    Caution :  If you have pain in neck or back,  please do not practice this pose.

Benefits of Tolangulasana:

• The spinal column becomes flexible and toned.
• Diabetes and piles patients can get relief with this yoga pose.
• Blood circulation improves.
• The biceps and back muscles strengthen and get toned.
• This pose improves digestion and can cure flatulence.

   



 

Hansasana - How to practice

The entire body is in a straight line at an angle to the ground with only the toes and hands

touching the ground in the Hasasana.  The final posture in hansasana looks like the form of a swan, hence the name Hansasana.  Hansa means the swan.  The person has to balance the whole body on both the palms in this asana.  The feet and hand muscles become strong by practicing this asana. The chest also becomes strong and powerful.  This asana reduces the fatness  of the neck.  Let us see how to practice hansasana.

How to practice Hansasana

Initial Position - Sitting Position

• Bend the legs one after the other and come on to the feet in a squat.
• Rest the knees on the ground
• Spread the knees apart and place the hands on the ground about 3 to 4 inches apart, with the fingers pointing towards the feet. Bend and touch the elbows together and lean the upper body forward so that the abdomen is resting on the elbows and the chest is resting on the upper arms.
• Stretch the legs backward until they are straight.  The feet should be together, with only the tips of the  toes touching the ground
• Roll the shoulders back and raise the head slightly so that the head, neck, shoulders, back and legs form a straight line at an angle to the ground. Breathe normally.

The asana position

In this position, the entire body is kept  in a straight line with the most of the weight on the elbows that are pressing onto the abdomen.  The wrists are kept about 3 to 4 inches apart, which helps in balancing the body. The feet should be kept together, with only the tips of the toes touching the ground.


Releasing the Asana position

• Hunch the upper body slightly by bending the neck and the shoulders forward.
• Slowly step the feet one after the other forward. Straighten the arms and come into a squat.
• Place the arms by the side of the body, straighten out the legs and come back into the sitting position.