Ear Pressure Pose/ Knee
Sanskrit Name: Karnapidasana
Level: Intermediate/ Advanced
Benefits: Stimulates the thyroid gland and abdominal organs, stretches the shoulders and spine, and improves lung strength, which is beneficial for asthma sufferers
Step 1: From the Plow Pose slowly bend your knees and bring them towards the ears. Keep the hands interlaced behind your back or hold your hands by wrapping your thighs.
Step 2: Hold the position for 20 to 60 seconds before slowly releasing the pose. Repeat 3-5 times.
Sanskrit Name: Ardha Chandrasana
Benefits: Improves posture and energizes the body. Expands the chest and shoulders and helps reduce mental stress. Helps improve digestion and is great for relieving menstrual pain, gastritis, fatigue, and anxiety. Reduces lower back pain and provides a good stretch for calves, spine, shoulders, chest, and groin.
Step 1: Start from the mountain pose and lift your arms high above your head while inhaling. Cross your fingers together with index fingers pointing upwards. Keep your arms close to your ears but relax the shoulders.
Step 2: Turn your right foot 90 degrees, so it faces the front of your mat. Bending at the waist, lean straight to the right on an exhale, lifting your left foot back behind you as you bend.
Step 3: Reach your right hand down to the ground and your left hand up to the ceiling. Keep your head looking straight forward or turn it gently to look up at your left hand.
Sanskrit Name: Parivrtta Surya Yantrasana
Reverse Table Top Pose
Sanskrit Name: Ardha Purvottanasana
Benefits: Stretches the front side of the body and the shoulders, strengthens the arms, wrists, and legs, improves posture, and gives you a nice boost of energy.
How to do reverse table top pose
- Step 1: Start in Staff Pose with your legs straight in front of you. Bend your knees so that both your feet are flat on the ground. Leave some space between your hips and the feet, so that when you come up, your knees will end up at a 90-degree angle.
- Step 2: Place your hands behind you on the mat, inhale and lift your hips while pressing firmly onto your hands and feet. Straighten your arms and make sure that your knees are at a 90-degree angle, with your thighs and torso parallel to the floor and your wrists directly beneath your shoulder.
- Step 3: Keep your neck neutral or drop your head back if it feels better. Relax your buttocks and try to hold the pose with just the strength of your legs.
- Step 4: Hold pose for 20-60 seconds, then relax back down to the floor. Repeat 2-3 times.
Sanskrit Name: Salamba Bhujangasana
Benefit: The Sphinx Pose is a modified version of the Cobra Pose . Like the Cobra pose, it lengthens the abdominal muscles, strengthens the spine, and firms the buttocks while stretching and opening the chest, lungs, and shoulders, but it distributes weight on the forearms rather than the wrist and creates a slightly less curve to the spine.
How to do sphinx pose
Sanskrit Name: Bhujangasana
Padangusthasana Big Toe Pose
Padangusthasana is a powerful forward bend that is well worth spending a bit of extra time refining in your yoga practice. Most modern people tend to have tight hamstrings, either from long periods of sitting in chairs or from long periods of walking. This is the classic pose to release hamstring tightness.
In this yoga pose, since the head is below the heart, and the lungs below the hips, it is thought of as a gentle inversion. Inversions help to deliver blood to the lungs, aiding in efficient respiration and encouraging healthy tissues, particularly in the upper sections of the lungs. It is also thought to be beneficial for anxiety and depression.
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Vakrasana Or Twisted Pose
Vakrasana makes the body flexible and reduces belly fat and also helps in improving digestion by regulating digestive juices.Tip: One needs to make a posture like a steady stance by placing the right foot high up on the left thigh and the hands should be over the head with the palms together. The spine must be straight and the sole of the foot flat and firm. After releasing the pose, one needs to change the position and try the other leg.
Yoga Experts And Their Reviews:
1. Ana Forrest
Review: Ana Forrest is the creator of the Forrest Yoga back in 1982 which is guided by the principles namely Breath, Strength, Integrity as well as Spirit. Guided by the elements of Ashtanga Vinyasa, her Forrest Yoga is known for its core strength, intensity and long hold of positions. Ana Forrest became a certified yoga instructor at the age of 18 and is Internationally renowned for her healings and her work in Yoga.
2. Briohny Smith
Review: Briohny Smith is an LA-based Yoga Instructor and is renowned worldwide as Inversion goddess. She first learned Yoga back in 1999 and now is an instructor herself and teaches yoga under her trademark Fit Flow Yoga in LA. She travels worldwide to carry on the classes and retreats.
3. Janet Stone
Review: Yogini Janet Stone began her journey of yoga training in 1996 in India. She learned Vinyasa Yoga and her teachings are vigorous and are a wonderful blend of Vinyasa long with chanting, breath, awareness, movement,and humour. Janet has been featured in various publications such as Elephant Journal, Yoga Journal and Yoga Flow Magazine. She currently leads the 200-hour Vinyasa Teacher Training program and conducts various workshops and retreats in the US, India, and Mexico.
4. Kino MacGregor
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Kapalbhati Pranayama Yoga: The Breathing Technique
Kapalbhati pranayama yoga is a widely recommended breathing exercise to combat breathing problems. You cannot learn this yoga asana with pictures alone. Instead, you can watch a video or ask a yoga expert as practicing Kapat Bhat pranayam requires at least 5 minutes of continuous activity. Apart from being excellent for respiratory troubles, this yoga asana can also cure stomach problems such as constipation and acidity. In addition to this, the pose also removes toxins, improves the metabolic rate, and can even treat diabetes. Also, as it focuses on the abdominal muscles, it can also handle reducing belly fat.
Seated Wide Angle Straddle
Verywell / Ben Goldstein
Pose type: Seated
Opening your legs wide creates a slightly different stretch from Paschimottanasana. Though it may look like the mandate is to bring your chest to the floor, it’s really not about that. Rather, concentrate on keeping your back flat, rotating the pelvis forward instead of crunching forward through your spine, and keeping your feet flexed. If you do all three of these things, it really doesn’t matter how far forward you lean.
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Tadasana Yoga: The Mountain Pose
One of the top searches of yoga asana with pictures and names will show you Tadasana or the mountain pose. Practicing this yoga asana every morning can give you an excellent massage for the back, spine, hands, almost the entire body. It can also prove to be an effective height increase exercise. If you wish to perform this asana, perform it at least 4-6 hours after having a meal.
Balasana: The Childs Pose
This yoga asana with name and image is not really a childs play! But, yes, it is an extremely easy pose that calms and soothes your body. You can try it before going to bed at night if you suffer from back pain or spine issues. It also provides optimum stretch to ankles, hips, and thighs. It also stretches and strengthens the muscle of the hips, thighs, and ankles. However, this asana is not for pregnant women and people suffering from high blood pressure.
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Tree Pose Vrksasana To Improve Your Balance
Start by standing straight for this pose. Bring your hands together in the prayer position and lift them over your head. Balance on your right leg. Bend your left knee out to the left side and press your left foot to the inner thigh of your right leg. Hold for 30 seconds. Switch legs and repeat.
“This pose helps to stretch the body long, from the heels to the tips of your fingers,” says Shea Vaughn, wellness and fitness expert and author of Breakthrough: The 5 Living Principles to Defeat Stress, Look Great, and Find Total Well-Being . It will also help you improve your balance.
Mountain Pose Tadasana To Improve Your Posture
Stand still, with your chest open and broad and your hands at your sides, and feel your feet on the floor and the sensations in your legs and back. Then analyze your posture in front of a mirror. Lawrence makes her athletes hold long pencils in each hand as they stand. I tell them to look down at the pencils and, like a compass, see how they point. Are they the same? Does one point straight and the other point to three on the clock?
This pose will show if you have any imbalances in your shoulders and give you clues about what you need to work on. If one pencil is very turned in, so is your shoulder.
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Sukhasana Or Easy Pose
This is an amazing one for beginners as it gives one the desired comfort. The asana is beyond the horizons of the physical dimension and gives a spiritual bliss. Sukhasana is best to reduce anxiety and stress and mental tiredness. It corrects the body posture and stretches the chest and spine.Tip: Sit with the legs tucked inside the opposite thighs and the spine should be vertically straight. The hands should be placed on the knees and breathe in and out gently.
Sage Half Bound Lotus Pose
Sanskrit Name: Kasyapasana
Benefits: Builds overall body strength, increases balance and endurance, and opens hips.
Step 1: Start in Staff Pose, the come into Half Lotus pose with your left leg on top and the outer edge of your foot drawn deeply into your hip crease. Wrap your left arm behind your back and take hold of your foot.
Step 2: Place your right hand on the floor in line with your right hip and about a foot away from your pelvis. Rotate your arm and draw your shoulder blade down your back. Lean into your arm, partially straighten your bottom and point your right leg in the opposite direction.
You are essentially preparing to end up in a Side Plank pose, so think of preparing your body for that.
Step 3: Keeping the external rotation and scapular engagement of your right arm, lean more of your weight on your right hand. Press the outer edge of your right foot into the floor and lift your hips, keeping your knee straight. Open the left side of your chest towards the ceiling and lift your hips as high as possible.
Step 4: Hold pose for 30-60 seconds, breathing evenly, then release the Lotus leg and come into Adho Mukha Svanasana before repeating on the opposite side.
Sanskrit Name: Bhujapidasana
Benefits: Strengthens the shoulders, abdomen, arms, and thighs. Improves balance and focus and can stimulate the thyroid and help reduce anxiety and stress.
Sanskrit Name: Kapalabhati Pranayama
Level: Beginner to Advanced
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Can Beginners Do Ashtanga Yoga
Absolutely! Beginners can definitely do Ashtanga yoga. Ashtanga has become the foundation for many follow-on styles of yoga and is taught throughout the world. Beginning with an Ashtanga class is a great way of introducing yourself to traditional yoga in a Vinyasa style class allowing you to expand and grow from there.
What Is Yoga Asanas Or Yoga Poses
A Yoga Asana or yoga pose is a body posture that is performed to benefit both body and mind. The concept of Yoga is not something new in our culture, our ancestors are performing it for ages. And now more people start to realize its importance and start doing it. Studies have found that yoga asanas can help one in weight loss, get more flexibility, shoot up the health of the heart and digestion and many more.
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Bound Ankle / Cobblers Pose
Sanskrit Name: Baddha Konasana
Benefit: The bound angle pose helps improve flexibility in knees, groins, and the inner thigh. It is also beneficial for helping to relieve menstrual cramps and can help ease delivery for pregnant women. It also opens the chest, hips, and lower back.
It is sometimes called the Cobblerâs Pose because this is how cobblers generally sit when they work.
How to do cobblerâs pose
- Step 1: Sit on the floor with your spine straight. Bend your knees and bring your feet
- together with the soles touching, or as close as possible, so your legs form the shape of butterfly wings.
- Step 2: Interlace your fingers around your toes. With your back flat and your chest open, gently pull your torso forward, holding your feet tightly with your hands.
- Step 3: Inhale deeply and press your thighs and knees down into the floor with your elbows. Hold for a count of 10 or up to 30 seconds.
- Step 4: Exhale and release your thighs, rising to an upright position. Repeat until you feel relaxed and comfortable.
Trikon Asana Or Triangular Pose
The Trikonasana is one of those postures that brings your body many benefits like improving the flexibility of your spine, helps in alignment of your shoulders and many more.
Technique:Stand in the Tadasana pose. Keep your feet around three feet apart and turn the right foot to 90 degrees, turn the left foot slightly to the right, raising the arms sideways. Bend to your right, bringing the right palm towards the right ankle keeping both legs absolutely straight. Repeat on the other side.
Benefits of Trikon Asana:
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Dhanurasana Or Bow Pose
It stretches the entire body. It helps in weight loss and boosts digestion and blood circulation. It is effective in making the back flexible.Tip:One just needs to lie on the stomach with hands on the feet and pull backwards. The body should make a bow-like posture as the name suggests.
How To Learn Yoga Asanas Or Yogic Poses
The Yoga Asanas or Yoga poses vary in difficulty from beginner to advanced levels. It is always advisable to learn Yoga postures from a qualified yoga instructor. Also, make sure you consult a doctor for any pre-existing health conditions before taking up yoga practice. Make sure that you do not cross your physical limits and cause any injury. Practice Yogic postures on an empty stomach, unless otherwise mentioned. Wear comfortable and loose clothing during the practice
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Dhanur Asana Or Bow Pose
This asana stretches the entire body. It helps in weight loss, boosts digestion and blood circulation. It is a very effective yoga pose for making the back flexible.
Technique:Lie down on the ground on your belly. Bend the knees backwards. Hold the feet with hands below the ankles. Take a deep breath and raise the chest as high as possible. Now stretch the feet, so that your body takes the shape of a bow. Stay in this position as long as you can. While breathing out, relax the body and come in the initial position. Repeat this Aasan 3-4 times.
Benefits of Dhanur Asana:
Childs Pose Balasana To Help You Relax And Unwind
From Downward-Facing Dog, simply bend your knees and lower your butt to your heels as you bring your chest toward the floor over your knees. Lower your shoulders and head to the floor. Place your arms along your sides, palms down, or you can support your head by folding your arms under your forehead. Breathe and relax for as long as you need to.
Childs Pose is one of the most healing yoga poses, and its my favorite of them all, says Cullis. It awakens the connection between the breath and body and sends calming energy through all the muscles. Its an opportunity to get grounded, go inward, and to come out of your busy mind and into your body by awakening your breath from the inside out. Childs Pose is a great way to take a break and relax during your yoga practice, or anytime you feel tired or overwhelmed.
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Different Standing Yoga Poses
Now its time to learn some standing yoga poses to help build strength, balance, and body awareness.
This is the second in a series of Yoga For Beginners articles. This one focuses on standing yoga poses. The other two focus on essential yoga poses and seated yoga poses.
Standing yoga poses are some of the most important poses in your yoga practice. They help to build strength in the lower body, and they also help to build active flexibility throughout the hips and upper leg.
Standing yoga poses also help to maintain balance and control of the deep core muscles of the leg, back, and abdomen. Learning how to breathe slowly and comfortably in these active poses can also help us to bring calmness and equanimity into our daily life.
These poses are generally held for five to 10 breaths. However, in movement-based styles, it may be appropriate to flow between them quite quickly, and in more static styles, you may find that they are held for up to a couple of minutes each. Each approach has its own unique benefits.
There are dozens of common standing poses in Hatha Yoga, but for beginners, it is best to focus on a smaller number as they will help to build the foundations for the others.
Here are our picks for the 10 key standing yoga poses for beginners: