How To Do Half
- Come into the standing position. Raise your hands and lock your fingers.
- Bend towards the right side. Keep your elbow and straight.
- Return to the middle and then bend again towards the right side.
- Return again in the middle and prepare yourself for the forward bending .
- Deep inhale and exhale through the nostrils. Now, bend forward.
- Try to touch your head to the shin bone and both the elbows behind the calf.
- Slowly come back into the normal position and relax your body.
Read More:Another variation of Half-moon pose.
International Yoga Day : Practise Yoga At Home With These Asanas For Beginners
Yoga is one form of exercise that has benefits for all people, whether you are looking to get in shape, increase your flexibility, balance, and stamina or get rid of joint aches and pains. Yoga has been in practice in India since 3000 BCE. Yoga has so many varied exercises that there is something for everyone. Whether you are a beginner or an expert and no matter the pace at which you practice, even twenty minutes of yoga per day can change your body for the better.
Yoga at its very core is about breathing and slowly pushing the limits of your body to gain complete control over it. With yoga, you might no see a difference right away, it is gradual process. You might start out by losing your balance and falling but every day it gets a little easier, the trick is to do it every day. According to the WHO, a healthy adult must perform atleast 150 minutes of physical exercise a week. So this International Yoga Day incorporate the good habit of yoga into your schedule to ensure you are of healthy mind, body and soul. Here are some simple yoga poses to begin with
1. Tadasana Mountain Pose
2. Vrikshasana Tree Pose
3. Adho Mukho Svanasana Downward Dog Pose
4. Trikonasana Triangle Pose
5. Kursiasana Chair Pose
6. Naukasana Boat Pose
7. Bhujangasana Snake Pose
8. Paschimottanasana Intense Dorsal Stretch Pose
9. Balasana Childs Pose
10. Sukhasana Comfort Pose
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Benefits Of Balancing Stick Pose
- Balancing stick pose increases the blood circulation to the heart muscles, capillaries. Therefore, this promotes cardiovascular health.
- This pose improves the coordination between the brain and the rest of the body. Ultimately, improve coordination.
- It strengthens the musculoskeletal system of the body and massages the internal organs.
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Benefits Of Restorative Yoga
Although the thought of minimizing effort to reap physical and mental rewards may seem alien to Western yogis, there is mounting proof that suggests this form of yoga has a number of incredible health benefits. Science has discovered that restorative yoga is even better than sleep for releasing muscle tension, reducing joint pain and calming the mind. It decreases the stress hormone, cortisol, which is associated with weight gain, high blood pressure and heart disease when constantly released due to anxiety or persistent worrying.
Twisted Marichis Pose Iii
Sanskrite name: Parivrtta Marichyasana
Level: Intermediate
Benefits: Opens and gently stretches the hips, groins, and buttocks, enhances the functions of the abdominal organs. Strengthens the calves, legs, and thighs. Requires slightly more flexibility than Marichyasana III.
How to do twisted Marichiâs pose III
- Step 1: Start from the Staff Pose on the yoga mat. Bend your right knee and bring it close to your left thigh, with the sole of your foot pressing against the floor.
- Step 2: Place your right hand a few inches behind your right hip and your left hand outside your right knee.
- Step 3: Exhale and twist to the right. Bring your left elbow over the right knee and draw it as close as possible into your left armpit. Reach the right arm behind you and grab your left wrist, if possible.
- Step 4: Gaze forward over the left shoulder without leaning back. Keep the front leg energized by stretching the heel away and deepening the twist.
- Step 5: Hold position for 20-60 seconds, then exit the pose by releasing the hands and coming back into the Staff Pose. Repeat on the opposite side.
Sanskrit Name: Virabhadrasana I
Level: Intermediate
Benefits: Helps to strengthen the shoulders, arms, and back, stretches and strengthens the thighs, calves, and ankles, opens the chest and hips, and gently stretches the shoulders, navel, and neck.
How to do Warrior I pose
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Different Types Of Yoga Asanas With Pictures
How many types of yoga asanas are there? It seems like there are so many yoga poses for beginners, which confuses them with the way it has to be performed. Different types of asanas are classified on the basis of the level of performance. There are basically three types of yoga asanas beginner, intermediate and advanced level. All these types of yoga asanas are designed to deliver ideal health and mental well-being. Yoga helps to uplift ones soul, body and mind. So lets have a look at the 25 different types of yogasana postures and its benefits on health with pictures:
How To Do Triangle Pose
- First of all, stand straight on your mat.
- Now, turn your right foot to the 90*and another one at 15*. Your right foot and the heel of the left foot should be aligned straight.
- Bodyweight should be equally distributed on both of the feet.
- Bend your body downward in the right at the hips. Try to keep the spine straight without straining.
- Place your right hand on the floor near the right foot. Ankle and shin can be considered at the beginning level.
- Make sure that your body is in sideways and not in the forward or backward directions.
- Hold here while spreading your chest and pelvis area. Slowly return back to the normal position and relaxation.
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What Class Is Right For Me
There are many styles of yoga classes taught today. Some are very physically challenging and will leave you sweating; others are gentle and restorative. Some teachers play music in class; others dont. Some classes include references to yoga philosophy and spirituality; others dont.
Here are a few types of classes your yoga studio or gym may offer:
Hatha: Most yoga styles being taught in America today are a form of hatha yoga, which is a general term that refers to the physical part of yoga, rather than yoga philosophy or meditation. A Hatha yoga class is likely to be a combination of poses and breathing exercises, but its hard to know whether it will be challenging or gentle. Check with the school or the teacher to find more about the level of classes that are described only as Hatha yoga.
Ashtanga Yoga: This is a challenging style of yoga that is centered around a progressive series of yoga sequences that, traditionally, students practice on their own under the guidance of a teacher. If you think that yoga is not a workout, you havent tried an Ashtanga class. Classes include advanced poses such as arm balances and inversions including headstands and shoulder stands. Beginner students are strongly advised to study with an experienced teacher. Ashtanga classes will also often include teachings in yoga philosophy.
Note: Its a good idea to try several yoga classes. How much you enjoy any class will come down to how much you like the teacher, not how its labeled.
Halasana Or Plough Pose
Image: Shutterstock
The halasana opens up the spinal disc and aims to keep the spinal system youthful as it stretches the spinal muscles. The stretch releases the tension from the shoulders, arms and spine. It is one of the best asanas;to tackle obesity. By revitalising the internal organs, it can cure indigestion and constipation and neck arthritis stiffness.Tip:Begin with lying on your back with the hands-on each side should be straight and stretched. Then lift both legs and place the feet over the head making a 180-degree angle.
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Keep Calm And Yoga On
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Yoga can benefit your body in numerous of ways- from aiding in the control of your breathing, to practicing relaxation and improving your balance. Here are 15 yoga poses that you should be doing every day to help your body recharge and feel less tense throughout the day.
Sarvangasana Or Shoulder Stand
Image: Shutterstock
The meaning of Sarvangasana;is all parts. The asana involves the entire body and revitalises it. It involves the thyroid gland and stimulates metabolism, protein synthesis, and blood circulation. The posture of the asana strengthens muscles and lowers the chances of kidney and bone disease. It aims to reduce insomnia, depression and mental anxiety.Tip:As the name suggests, one needs to stand on the shoulder.
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How To Do Fixed Firm Pose
- First of all, come into the vajrasana by bending your knees and sitting between the heels.
- Space between the knees can be considered as your ease with the posture.
- Now, place the hands-on sole of the feet. Fingers should be facing forward.
- Gradually, lower your back and touch one elbow at a time on the floor.
- Bring down your lower back by maintaining a curve in the spine. Drop the head backward.
- The whole of the spine should not be touched on the floor, except the upper portion. Chest lift up.
- Firm the shoulders, knees, and back of the head on the ground. Hands along each side flat on the ground.
- Chin should be tucked and knees groundes. Abdomen and thoracic area let stretched fully.
- Hold the posture for a few seconds and then increase the time. Avoid any kind of hurry in achieving mastery.
- slowly return into a vajrasana and relax your body.
List Of Yoga Poses With Pictures Photo Gallery
Turn your right toes out pointing to the front of the mat, and your left toes slightly towards your midline. Inhale here.
Exhale as you bend the right knee aiming to get the knee over the heel and thigh towards parallel to the mat.
Do not let the right knee move beyond your toes as this can strain your knee joint. The most important alignment focus here is the hip joint.
The right thigh is externally rotated The top of the thigh, knee and middle toes are pointing in the same direction.
As you bend the nght knee simply sink down staying centered over your pelvis. The left leg is straight and you are grounded through the left foot.
Stay for five breaths before repeating with the opposite leg.
MODIFICATIONS & CONTRAINDICATIONS
This is a strong standing hip-opener so you are in control of just how much you bend the knee and how much openness in your hip you want to create. However if you have hip injuries or sensitive knees be very mindful if you practise any hip rotations.
Perhaps not a traditional yoga asana the Fire-log pose gives a great insight in safe alignment in a seated hip-opener. Very often we feel intense sensations as we soften into this pose and we learn to align our body and breath.
Stretches the hips, specifically the outer thighs and the groins
Great for lower back issues
HOW TO PERFORM
Sit comfortable on your mat or blanket. Both sitting bones grounded and spine extended.
MODIFICATIONS & CONTRAINDICATIONS
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How Many Yoga Poses Are There
Although yoga is a famous ancient practice, it has become an exercise in recent years. Many people practice yoga these days, and for a good reason; it has profound health benefits beyond balance and flexibility. Different studies show that yoga helps to fight anxiety, stress, and depression, even reducing inflammation in the body.
Yoga poses or asanas are known to be the main features of modern yoga practice. Different sources reveal that hundreds, if not thousands of asanas, but one figure that generally pops up more than any other answer is 84 asanas or yoga poses.
Does Yoga Count As Exercise
Yogas origins arent rooted in exercise, but some styles have been adapted into workouts that focus very much on the physical parts of the practice, says Edward Laskowski, MD, a physical medicine and rehabilitation specialist and the codirector of Mayo Clinic Sports Medicine in Rochester, Minnesota. There are different goals that people have coming into yoga. Some may do yoga for the contemplative or meditative part of it and some people might want more of the exercise and activity part.
Anything that elevates our heart rate for a consistent period of time is beneficial to overall fitness, he says. The heart is a muscle and when you challenge it by elevating your heart rate you make it stronger, says Dr. Laskowski.
Yoga probably isnt in the same category of aerobic exercise as running or biking, says Laskowski. But the amount of aerobic benefit a person could get from yoga depends a lot on the style and pace of the type of yoga youre doing, he says.
Yoga can also help build strength, Laskowski says. Certain positions and poses where a person must hold up part of their body weight will challenge a muscle and make it stronger, he says.
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Its a good way to get your resistance training in, because yoga builds functional strength . Thats good because thats what we do in our daily life, he says.
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Upward Bow Or Wheel Pose
Sanskrit Name: Urdhva Dhanurasana
Level: Intermediate
Benefits: Good relief for back pain, helps stretch the lungs and chest, and strengthens the legs, abdomen, buttocks, arms, and wrists. Helps improve blood circulation to the entire body.
How to do wheel pose
- Step 1: Start lying flat on your back on a yoga mat with your arms at your sides. Bend then knees and place arms up overhead.
- Step 2: Bend your elbows and place palms on the floor on either side of your head, extending elbows upward.
- Step 3: Inhale and lift your shoulders off the yoga mat by pressing palms against the floor and lifting your hips toward the roof. As you lift your body off the floor, take care to not put any pressure on the head or neck. Once you are raised, you can allow your head to drop back loosely.
- Step 4: Hold the position for 10-50 seconds, breathing normally.
- Step 5: Exit pose by slowly lowering body back down to the mat.
Sanskrit Name: Utthan Pristhasana
Level: Intermediate
Benefits: Helps open up the hamstrings, hip flexor, and groin and strengthens the quadriceps and inner thigh muscles. Also helps prepare the body for deeper, hip-opening yoga asanas such as the Monkey Pose and Pigeon Pose .
How to do lizard pose
Sanskrit Name: Eka Pada Rajakapotasana
Level: Beginner/ Intermediate
Great starting pose to prepare for more challenging poses such as One-Legged King Pigeon Pose or King Pigeon Pose.
Bhujangasana Or Cobra Stretch
Image: Shutterstock
It is known as the corrector of the curvature and makes the spine flexible. The curve structure of the asana massages the deep back muscles, spine and nerves. It can be a great asana for people dealing with arthritis of the lower back and lower back pains. It relieves menstrual problems by stretching the uterus and ovaries. It releases stress through invigorating adrenal glands and kidneys.Tip:After lying on the floor on the stomach, the hands should be on the floor after the upper body should be stretched and uplifted.
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Categories Of Yoga Poses
The asanas can be classified or catagorized in various ways, depending on the application of the asanas, usefulness to various physical conditions, level of practice.Meditative asanas – Some asanas are specially for practice of meditation, they provide a firm support to the posture and help maintain the body posture for longer time. These yoga poses regulate the blood flow to the legs and make available more blood in the pelvic region and lower abdominal region. These positions allow the mind to be peaceful and focused. Yogasana like Padmasana , Siddhasana , Swastikasana Vajrasan , Samasana etc are called as meditative asanas. The purpose of this asana is to stabilize the body for advanced practices of Pranayama and Meditation.Asanas for Improving health – Asanas have a good effect on various systems in the human body, such as Matsyendrasana has a good effect on the digestive system and a good effect on the pancreas for improving the insulin production, Sarvangasana has good effects on the hormones affecting various endocrine glands particularly the thyroid glands. So the asanas which have a complementary effect on various organs can be classified in this category.
- 07.Dattamudra
Another way of classifying the asanas is depending on the preposition required for a particular asana, for example shoulder stand is performed from supine position so it can be classified under supine position.
Cow Face Pose Gomukhasana
Considering the traditional Hindu reverence for cows, its not surprising that the asana is named after this gentle creature.;Cow Face Pose can be intense for the entire body. Thus, this pose isnt easy to perform and needs to be worked on it regularly. However, practicing this posture regularly benefits the shoulders, chest, arms, hips, and thighs.
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Kakasana Or Crow Pose
Image: Shutterstock
For anyone who wants to improve their concentration power, wipe out sluggishness and enhance mental and physical balance, kakasana is the best option, as it stretches the muscles of arms, wrists, and forearms. The posture makes the body and mind feel light. It brings together the scattered mind. It is difficult to perform and takes a lot of practices.Tip:One needs to squat and keep the legs slightly apart with the hands firmly on the floor. After that, the body should be uplifted and the hands on the floor.
