How to practice Veerasana - Warrior pose

The meaning of "veera" in Sanskrit is 'Warrior'.  The body assumes the position of a warrior before attacking in this asana, hence the name Veerasana or Warrior pose.  The Veerasana is very good for spinal cord health because the spinal cord is stretched in the opposite direction its elasticity increases.  The muscles at the hips, knees and thighs are stretched well.  There will be improved flexibility in the shoulders too.  

The Veerasana also improves the strength in the ankles, legs and back.  The muscles in the abdominal region are stretched well, so they will tone the organs in this region.  Here is a step by step instructions to practice Veerasana.

Steps to practice Veerasana

• Stand straight in Tadasana.  with legs joined together and arms by the sides.
• Now stretch your left leg and place it on front while exhaling
• Slowly bend the left leg at the knee so as to form a right angle between the thigh and calf
• Now join the palms of your hands and place them on the knee
• Please keep the right leg straight
• Raise your both hands above your head while inhaling
• Stretch your arms further up
• Now bend the upper part of your body backwards
• The inner side of upper arms should be touching the ears
• Bend your neck and head downwards by balancing your body
• Try to increase the curvature of the body to the maximum limit possible
• Gaze up
• The right leg should not bend and the sole of both feet should be on the ground
• Stay in this posture till feet get strained
• Now exhale slowly and straighten your trunk
• Inhale and bring the hands down on the kneew
• Return left foot to the original position aligned with the right foot, as you exhale
• Relax and perform the same with your right leg stretched forward

Caution :

• Do not try to overdo the asana if you are a beginner.
• Losing the balance may lead to injuries.. be careful
• Do not perform this yoga asana if you suffer form shoulder or neck problems

Benefits of Veerasana

Here are some of the benefits of practicing veerasana.

• The shoulder, arms and legs gain strength
• Thighs get extended and get toned
• The spine gets flexible by practicing Veerasana 

Here is a video showing how to practice Veerasana.

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How to practice Vrikshasana - The Tree Pose

For most of the beginners in Yoga,  the balancing poses are extremely challenging.  Some times it is very hard to do an asana with two feet on the ground, let alone to avoid toppling over while standing on one foot.  


If you’ve ever tripped off a curb or slipped on a patch of ice, you probably understand the benefit of having a good sense of balance. Practicing balancing poses in yoga, such as Tree Pose, will help you gain both physical and mental steadiness and poise.

Tree pose or Vrikshasana  is one of the asanas done in standing position and it is considered to be a beginer level posture. When practiced regularly it increases the body balance as well as increase in concentration. This is one of the initial poses when one starts of on yoga. Once you are adept with this pose then include once or twice in your asana schedule.

The Tree pose improves focus and concentration while calming your mind.   Tree Pose improves focus and concentration while calming your mind. Its Sanskrit name, “Vrksasana” (vrik-SHAH-suh-nuh), comes from two words:

• “Vrksa,” which means “tree”
• “Asana,” which means “pose”

This posture replicates the graceful, steady stance of a tree. Unlike most yoga poses, the Tree Pose requires keeping our eyes open in order to maintain body balance.  The Vrikshasana helps to improve your balance and strengthens your thighs, calves, ankles and spine.  This asana is also good for stretching the inner thighs, chest and shoulders.  

While there are a number of benefits of tree pose, it also improves concentration.   If you are a student, you can immediately notice how your balancing improves when you focus your eyes on a single point.  This article gives you step by step method to practice the Vrikshasana or the Tree Pose.

Steps to practice the Tree Pose or Vrikshasana

• Stand straight with arms by the side of your body.
• Now bend your right knee and place the right foot high up on your left thigh.  The sole of the foot should be placed flat and firmly near the root of the thigh.
• Make sure that your left leg is straight.  Try to maintain your balance.
• Once you are well balanced, take a deep breath in,  raise your arms over your head from the side and bring your palms together in "Namaste" mudra ( Hands folded position).
• Look straight ahead in front of you, at a distant object. A steady gaze helps maintain a steady balance.
• Make sure that your spine is straight.  Your entire body should be like a stretched elastic band.  Keep taking long breaths.  With each exhalation, relax the body more and more.  Breath with a gentle smile on your face.
• Repeat this posture with left leg off the ground on the right thigh.

 Benefits of Vrikshasana

• This pose leaves you in a state of rejuvenation. It stretches the legs, back and    arms, and invigorates you.
  
•  It brings balance and equilibrium to your mind.
  
•  It helps improve concentration.
  
•  This posture has been found to relieve some cases of sciatica.
  
•  It makes the legs strong, improves balance, and opens the hips.
  

Caution : 
Avoid doing this posture if you are suffering from migraine, insomnia, low or high blood pressure (those with high blood pressure may do this pose but without raising their hands overhead, as this may further raise their blood pressure).

Here is a video showing the steps to practice Vrikshasana or the Tree Pose.

 

Ushtrasana - Camel pose steps and benefits

Ushtrasana also known as camel pose.  In Sanskrit 'ushtra' means Camel.  The body looks like the shape of camel while doing this asana, so it is called as Ushtrasana.  The Ushtrasana is very good for back problems, relaxing mind, blood circulation, respiratory system, endocryne and nervous system.  

The Ushtrasana is a popular intermediate back bend which has strong effect on chest and upper back.  Let us now see how to practice Ushtrasana.  Here is a step by step procedure to perform Ushtrasana.

Here is a video showing how to perform Ushtrasana.

 

Uttanpadasana - Leg raised yoga pose and its benefits

The Uttanpadasana also called as Raised Foot Pose is one of the classic pose which is performed in the supine position.  The meaning of 'ut' is to lift, 'tan' is to stretch and 'pad' means leg.  This pose involves raising the legs and is used as an exercise to reduce and tone the belly.  The Uttanpadasana also called as Dwipadasana as 'dwi' means two and 'pada' means legs.

The Uttanpadasana or the raised leg pose is very useful for those having back pain and stomach disorder. People who want to have a flat stomach can practice this yoga asana.  This asana is very good for strengthening abdominal muscles.  You can also practice this asana by raising one leg at a time also.  Here are the step by step instructions to practice Uttanpadasana.

Steps to practice Uttanpadasana

• Begin this pose by coming to a supine position with your back on the ground as shown in the image above.
• Both your feet and knees should be kept together and your breathing should be normal. 
• While breathing out, let your back arch by lifting your chin up and turning your head back till the crown of your head is on the floor. You can use your hands to move your head backward if necessary. Keep your arms at your sides and breathe normally.
• Now stretch your back and take a deep breath. Then simultaneously lift both your legs to a 50-degree angle from the ground.
• Hold this posture for some time ( 15 to 20 seconds)  to feel pressure in lower abs.
• Now lift your arms up and keep them parallel to the ground and above your torso. Make sure that both your legs and arms are kept straight and not bent at the elbows or knees. Continue breathing normally. At this point only the crown of your head and your buttocks will bear the weight of your body.
• To get out of this pose take a deep breath and bring both your legs and arms down to the ground. Bring your back down to the floor, make your body straight and relax. Rest for a little while and repeat the steps. You can practice five rounds of this pose.

Precautions for Uttanpadasana

• Pregnant women should avoid Uttanpadasana for first few months. They should consult a doctor before practicing this asana in the third trimester.  Can take the support of wall while practicing.
• People suffering from high blood pressure, slip disc, ulcer or abdominal surgery should not do this asana
• Practice of this asana should be done under expert guidance.  
• People recovering from an injury to the spine should perform this asana by lifting one leg at a time. The reason for this is that lifting both legs would put much strain on the spine.
• Do not practice this asana more than 5 times a day.

Benefits of Uttanpadasana

Here are some of the benefits of practicing Uttanpadasana.

• This asana cures stomach dosorders like indigestion, acidity or constipation
• The asana strengthens the abdominal organs
• Back and thigh muscles get strengthened
• This asana is helpful for those suffering from gas problems, acidity, arthritis pain, heart problems and waist pain.,
• The asana cures back pain
• Reduces stomach and tones the stomach muscles
• Useful for loosing weight
• Good asana for diabetic patients
• Digestive system is improved
• Gases are removed from intestine
• reduces weight in abdominal area, thighs and hips
• Excellent asana for 6 pack abs

Here is a video showing how to practice Uttanpadasana

Datta Mudra - How to practice

Yoga is believed to be as old as civilization but some scholars have traced it back to 3000 B.C.  Dattamudra is an asana for the beginner.  In this article, you will learn how to practice Datta Mudra.

How to practice Datta Mudra

• In this Dattamudra position, one need to be seated in Vajrasana Position. 
• Fold legs inwards from the knees and sit straight in that position.  Hold your head high and rest your palms on the knees.
• In the Vajrasana position, turn your neck to the left side as much as possible, relax all the muscles and continue normal breathing.
• Repeat the same by turning your neck to the right side. 
• That is all.  You need to turn your neck to left side and then to the right side in Vajrasana Position.

Benefits of Datta Mudra

The Datta Mudra is very much useful in reducing stress and anxiety.  This is because it relaxes the body muscles, giving proper stretch to neck and back.

Ardhamatsyendrasana - How to practice

It is very essential to keep the spine healthy for staying alert and energetic in later years.  So a healthy spine is not only desirable but is the most valuable for your journey to enlightenment.  So most of the yoga asanas are devoted to keeping the spine healthy.   The "Ardha Matsyendrasana" or the "Lord of the fish pose" is a wonderful rejuvenator of the spine and abdominal organs.  You can feel the refreshing effect almost immediately.

The Ardha Matsyendrasana also known as "Seated half spinal twist pose" whose name is derived from the great yoga saint named Sage Matsyndra.  Also "Matsya" translates to a "fish" in Sanskrit.  If you practice this posture daily, it will improve your body posture.

The Twisting poses are very important in yoga classes because they provide a lot of benfits for the entire body.  Twists increase the flexibility of the spine, calm the mind, relax the nervous system and improves digestion.  The Ardha Matsyendrasana is a popular seated twist.

Its Sanskrit name, "Ardha Matsyendrasana" (ARD-uh MAHT-see-ehn-DRAHS-uh-nuh), comes from four words:

• "Ardha" — meaning "half"
• "Matsya" — meaning "fish"
• "Indra" — meaning "ruler"
• "Asana" — meaning "pose"

This asana is named after Matsyendra, who is a yoga master in India.  Practicing this twist brings many benefits to your body, mind and spirit.

How to practice Ardha Matsyendrasana

• First start by sitting on the floor with your legs extended in front of you and arms resting at your sides.  This pose is called as Dandasana.  You can see this pose in the following picture.
  
•  Now bend both of your knees, placing the soles of your feet flat on the floor.  Now drop your left knee to the floor.  Tuck your left foot under your right leg, resting it alongside, your right buttock.
• Raise your left arm on an inhalation.  Twist to the right on exhaling, with your torso against the inside of your right thigh.  Place your left elbow to the outside of your right knee.  Now keep your fore arm raised, with your fingertips pointing towards ceiling.  To deepen the pose, lower the left forearm and hold onto the left knee. Reach behind your body with your right hand and rest it on the floor behind you.
•  Spiral your torso around your spine from your tailbone to the crown of your head.
• With each inhalation, make your spine longer; and with each exhalation, twist a little deeper.
• Turn your head to gaze over your right shoulder.
• Press your inner right foot firmly into the floor. Keep the front of your torso long. Draw your tailbone down to the floor.
• Hold for up to one minute.
• To release, exhale and unwind your torso. Come back to center and extend both legs in front of you in Staff Pose again. Repeat the twist for the same length of time on the opposite side.

Cautions

Avoid practicing this pose if you have a recent or chronic injury to your knees, hips, or spine. Those with back pain, back injuries, or degenerative disk disease should approach this pose with caution and should only attempt to practice it under the guidance of an experienced and knowledgeable instructor. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

Benefits of Half Lord of the Fishes Pose

Traditional yoga texts claim that this pose destroys deadly diseases and awakens the cosmic energy called "Kundalini." Modern teachers agree to its many benefits, which include:

• Stretched shoulders, hips, neck, and spine
• Relief from fatigue, backache, and sciatica
• Stimulated digestion and metabolism
• Stimulated kidneys and liver
• Relief form menstrual discomfort

This pose energizes the body, and calms the mind and nervous system. It is also therapeutic for asthma and infertility. As with all twists in yoga, Ardha Matsyendrasana relieves stress and restores balance to body, mind, and spirit.

How to practice Vakrasana

This asana is called as Vakrasana or Twisted Pose because the spine is twisted in practicing this asana.  "Vakra" means 'twisted' in Sanskrit.  In the Vakrasana, the upper part of the body is completely turned and twisted.  The spine, the muscles of hands, the legs and the back are stretched.
  
The Vakrasana is a simplified form of the Ardha Matsyendrasana, an asana which is named after Matsyendranath, the founder of Hatha yoga.  The asana stretches the thigh and tones the abdomen.  Those who are unable to perform Artha Matsyendrasana generally prepare for it by practicing the Vakrasana.  Now let us see how to practice Vakrasana.

How to practice Vakrasana

Here is a step by step way to practice Vakrasana.  

• Sit erect first, stretching the legs in front together
• Hands should be by the side, palm resting on the ground, fingers together pointing forward
• Now slowly fold left leg at the knee and place the sole on the ground near the knee of right leg.  The knee of the left leg should make 90 degrees angle straight towards sky
• Now take left hand towards back, place the palm on the ground straight from the spine.  Fingers should be together points backward
• Now place the right hand towards the other side of the left knee.  If the legs are stretched towards east then fingers of the hand will point towards north
• You have to twist the head back towards backside and try to look back
• While returning to the original position, first bring the head towards original position
• Now take the right hand to its original position and then bring the left hand from the back and place it by the side of the body.
• Slowly stretch out the folded leg and sit erect as in first position
• Practice the asana in the same way with the other leg.  This makes one round of Vakrasana

 Even though this asana is easy to practice,  most people find it difficult to place the hand to the other side of the knee.  If it is difficult, then you can place the hand on the knee or keep it where ever it is. 

This asana should be retained for at least two minutes on each side.

Benefits of Vakrasana

 Vakrasana is a very good asana to make the spine flexible.  The Vakrasana is very much helpful in treating enlarged and congested liver and inactive kidneys.  This asana also brings relief to hypertension, constipation and diabetic patients.  Here is a list of benefits of Vakrasana.

• Vakrasana cures constipation, liver weakness and nervous weakness.
• The asana reduces rigidity in the spine
• Very useful for kidneys and other stomach diseases
• Kundalini shakthi is sublimated
• The asana reduced back aches
• The spine attains elasticity
• Flab on the lateral side of the abdomen gets reduced

Caution :

Those people with big belly may feel it difficult to place the hand to the other side of the knee. They are suggested to place the hand on the knee or keep it wherever it is, if it is not possible to place it on the ground. 

Here is a video on how to practice Vakrasana...