• February 28, 2018
• Dr Surabhi Jain
• 0 comments

1 -Ardha Chandrasana

1 -Perform Utthita Trikonasana to the right side, with your left hand resting on the left hip. Inhale, bend your right knee, and slide your left foot about 6 to 12 inches forward along the floor. However, At the same time, reach your right hand forward, beyond the little-toe side of the right foot, at least 12 inches.Yoga asana

2 - Exhale, press your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel (or a little above parallel) to the floor. Certainly, Extend actively through the left heel to keep the raised leg strong. However, Be careful not to lock (and so hyperextend) the standing knee: make sure the kneecap is aligned straight forward and isn't turned inward.Yoga asana

3 - Rotate your upper torso to the left, but keep the left hip moving slightly forward. However, Most beginners should keep the left hand on the left hip and the head in a neutral position, gazing forward.Yoga asana

4 -Bear the body's weight mostly on the standing leg. Press the lower hand lightly to the floor, using it to intelligently regulate your balance. Lift the inner ankle of the standing foot strongly upward, as if drawing energy from the floor into the standing groin. Also, Press the sacrum and scapulas firmly against the back torso, and lengthen the coccyx toward the raised heel.Yoga asana

5 -Bear the body's weight mostly on the standing leg. Press the lower hand lightly to the floor, using it to intelligently regulate your balance. Certainly, Lift the inner ankle of the standing foot strongly upward, as if drawing energy from the floor into the standing groin. Hence, Press the sacrum and scapulas firmly against the back torso, and lengthen the coccyx toward the raised heel.Yoga asana

2 - Bow pose

1. Begin by lying flat on your stomach with your chin on the mat and your hands resting at your sides.Yoga asana
2. On an exhalation, bend your knees. Hence, Bring your heels as close as you can to your buttocks, keeping your knees hip-distance apart.Yoga asana
3. Also, Reach back with both hands and hold onto your outer ankles.
4. On an inhalation, lift your heels up toward the ceiling, drawing your thighs up and off the mat. Your head, chest, and upper torso will also lift off the mat. However, Draw your tailbone down firmly into the floor, while you simultaneously lift your heels and thighs even higher. Lift your chest and press your shoulder blades firmly into your upper back. Draw your shoulders away from your ears.Yoga asana
5. Gaze forward and breathe softly. Your breath will become shallow, but do not hold your breath.Yoga asana
6. Hence, Hold for up to 30 seconds.Yoga asana
7. To release, exhale and gently lower your thighs to the mat. Slowly release your legs and feet to the floor. Hence, Place your right ear on the mat and relax your arms at your sides for a few breaths. However, Repeat the pose for the same amount of time, then rest with your left ear on the mat.Yoga asana

3 - Seated Wide Angle Pose (Upavistha Konasana)

1. Sit in Dandasana (Staff Pose), then lean your torso back slightly on your hands and lift and open your legs to an angle of about 90 degrees (the legs should form an approximate right angle, with the pubis at the apex). However, Press your hands against the floor and slide your buttocks forward, widening the legs another 10 to 20 degrees. Hence, As with Dandasana, if you can’not sit comfortably on the floor, raise your buttocks on a folded blanket.Yoga asana
2. Rotate your thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the ceiling. Hence, Reach out through your heels and stretch your soles, pressing though the balls of the feet.Yoga asana
3. With your thigh bones pressed heavily into the floor and your knee caps pointing up at the ceiling, walk your hands forward between your legs. However, Keep your arms long. As with all forward bends, the emphasis is on moving from the hip joints and maintaining the length of the front torso. Hence, As soon as you find yourself bending from the waist, stop, re-establish the length from the pubis to the navel, and continue forward if possible.
4. Increase the forward bend on each exhalation until you feel a comfortable stretch in the backs of your legs. Stay in the pose 1 minute or longer.However,  Then come up on an inhalation with a long front torso.Yoga asana

4 - Headstand pose

1. Use a folded blanket or sticky mat to pad your head and forearms. Kneel on the floor. Lace your fingers together and set the forearms on the floor, elbows at shoulder width. Roll the upper arms slightly outward, but press the inner wrists firmly into the floor. Set the crown of your head on the floor. If you are just beginning to practice this pose, press the bases of your palms together and snuggle the back of your head against the clasped hands. However, More experienced students can open their hands and place the back of the head into the open palms
2. Inhale and lift your knees off the floor. Carefully walk your feet closer to your elbows, heels elevated. Actively lift through the top thighs, forming an inverted "V." Firm the shoulder blades against your back and lift them toward the tailbone so the front torso stays as long as possible. This should help prevent the weight of the shoulders collapsing onto your neck and head.Yoga asana
3. Exhale and lift your feet away from the floor. Take both feet up at the same time, even if it means bending your knees and hopping lightly off the floor. As the legs (or thighs, if your knees are bent) rise to perpendicular to the floor, firm the tailbone against the back of the pelvis. Turn the upper thighs in slightly, and actively press the heels toward the ceiling (straightening the knees if you bent them to come up). The center of the arches should align over the center of the pelvis, which in turn should align over the crown of the head.
4. Firm the outer arms inward, and soften the fingers. Continue to press the shoulder blades against the back, widen them, and draw them toward the tailbone. Keep the weight evenly balanced on the two forearms. It's also essential that your tailbone continues to lift upward toward the heels. Once the backs of the legs are fully lengthened through the heels, maintain that length and press up through the balls of the big toes so the inner legs are slightly longer than the outer.
5. As a beginning practitioner stay for 10 seconds. Gradually add 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 3 minutes. Then continue for 3 minutes each day for a week or two, until you feel relatively comfortable in the pose. Again gradually add 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 5 minutes. Come down with an exhalation, without losing the lift of the shoulder blades, with both feet touching the floor at the same time.

5 -Locust Pose

1. For this pose you might want to pad the floor below your pelvis and ribs with a folded blanket. Lie on your belly with your arms along the sides of your torso, palms up, forehead resting on the floor. Turn your big toes toward each other to inwardly rotate your thighs, and firm your buttocks so your coccyx presses toward your pubis.
2. Exhale and lift your head, upper torso, arms, and legs away from the floor. You’ll be resting on your lower ribs, belly, and front pelvis. Firm your buttocks and reach strongly through your legs, first through the heels to lengthen the back legs, then through the bases of the big toes. Keep the big toes turned toward each other.
3. Raise your arms parallel to the floor and stretch back actively through your fingertips. Imagine there’s a weight pressing down on the backs of the upper arms, and push up toward the ceiling against this resistance. Press your scapulas firmly into your back.
4. Gaze forward or slightly upward, being careful not to jut your chin forward and crunch the back of your neck. Keep the base of the skull lifted and the back of the neck long.
5. Stay for 30 seconds to 1 minute, then release with an exhalation. Take a few breaths and repeat 1 or 2 times more if you like.

6- Legs Up The Wall (Viparita Karani)

1. For this pose you might want to pad the floor below your pelvis and ribs with a folded blanket. Lie on your belly with your arms along the sides of your torso, palms up, forehead resting on the floor. Turn your big toes toward each other to inwardly rotate your thighs, and firm your buttocks so your coccyx presses toward your pubis.
2. Exhale and lift your head, upper torso, arms, and legs away from the floor. You’ll be resting on your lower ribs, belly, and front pelvis. Firm your buttocks and reach strongly through your legs, first through the heels to lengthen the back legs, then through the bases of the big toes. Keep the big toes turned toward each other.
3. Raise your arms parallel to the floor and stretch back actively through your fingertips. Imagine there’s a weight pressing down on the backs of the upper arms, and push up toward the ceiling against this resistance. Press your scapulas firmly into your back.
4. Gaze forward or slightly upward, being careful not to jut your chin forward and crunch the back of your neck. Keep the base of the skull lifted and the back of the neck long.
5. Stay for 30 seconds to 1 minute, then release with an exhalation. Take a few breaths and repeat 1 or 2 times more if you like.

7 - Big Toe Pose

1. Stand upright with your inner feet parallel and about six inches apart. Contract your front thigh muscles to lift your kneecaps. Keeping your legs completely straight, exhale and bend forward from your hip joints, moving your torso and head as one unit.
2. Slide the index and middle fingers of each hand between the big toes and the second toes. Then curl those fingers under and grip the big toes firmly, wrapping the thumbs around the other two fingers to secure the wrap. Press your toes down against your fingers. (If you can't reach your toes without overly rounding your back, pass a strap under the ball of each foot and hold the straps.
3. With an inhalation, lift your torso as if you were going to stand up again, straightening your elbows. Lengthen your front torso, and on the next exhale, lift your sitting bones. Depending on your flexibility, your lower back will hollow to a greater or lesser degree. As you do this, release your hamstrings and hollow your lower belly (below your navel) as well, lightly lifting it toward the back of your pelvis Lift the top of your sternum as high as you can, but take care not to lift your head so far that you compress the back of your neck. Keep your forehead relaxed.
4. For the next few inhalations, lift your torso strongly as you continue to actively contract your front thighs; on each successive exhalation, strongly lift your sitting bones as you consciously relax your hamstrings. As you do this, deepen the hollow in your lower back.
5. Finally exhale, bend your elbows out to the sides, pull up on your toes, lengthen the front and sides of your torso, and gently lower into the forward bend.
6. If you have very long hamstrings, you can draw your forehead toward your shins. But if your hamstrings are short, it's better to focus on keeping the front torso long. Hunching into a forward bend isn't safe for your lower back and does nothing to lengthen your hamstrings.
7. Hold the final position for one minute. Then release your toes, bring your hands to your hips, and re-lengthen your front torso. With an inhale, swing your torso and head as a single unit back to upright.

8- Ardha halasana

1. In Ardha Halasana (Half Plough Pose) you can raise your one leg at a time or both legs perpendicular to the ground.
2. While lying on yoga mat just relax for a few seconds then inhale slowly to raise your both legs upwards as shown in the above image
3. Your legs should be perpendicular to the ground and should not bend.
4. Hold your breath and posture for a few seconds.
5. Now exhale slowly and bring your legs again towards the ground.
6. Repeat this for 3 – 4 cycles.
7. You can practice this by completing one cycle by left leg then the right leg.

9- Raised-leg Pose

1. Cures stomach disorders like acidity, indigestion, and constipation
2. Strengthens the abdominal organs.
3. Strengthens the back and hip and thigh muscles.
4. Helpful for those suffering from gas problems, acidity, arthritis pain, heart problems and waist pain.
5. Cures back pain.
6. Helps to reduce tone the stomach muscles.
7. Helpful for losing weight.
8. Good for diabetes patients.
9. Improve the function of digestive systems.
10. Remove gases from the intestine.
11. Good for increasing blood circulation around the body.
12. Help to reduce weight in the abdomen area, thighs, and hips.
13. Excellent for 6 packs abs.
14. Also, Improve the function of reproductive organs.

10 – Diamond pose

1. Sit on the flat floor and fold your legs as shown in the above image.
2. Keep the spine straight and close the eyes.
3. Keep the right palm on right knee and left palm on left knee.
4. Now start to inhale slowly then exhale.
5. When you exhale try to think that your disorders are coming out from your nose.
6. Repeat these steps for 5 minutes and take a rest. You can increase the time for 15 minutes.

11 – camel pose

1. Come to your knees, with your legs hip-width apart. Place your hands on your hips, with your thumbs on your sacrum, the bony plate at the base of your spine. Keep your hips over your knees and internally rotate your thighs, squeezing them toward each other.
2. Inhale to engage your lower belly and reach your tailbone toward your knees, creating space between your lower vertebrae.Yoga asana
3. On another inhalation, lift your sternum and draw your elbows toward each other, allowing your rib cage to expand. 3
4. Keep your chest raised, your core engaged, your spine long, and your chin tucked as you drop your hands toward your heels. 4
5. Press the heels of your hands into the heels of your feet while draping the fingers over the soles. Keep lifting through your sternum. 5
6. Now lift your shoulders to allow the trapezius muscles between the shoulder blades to rise up and cushion your cervical spine. Gently lower the head and neck and gaze at the tip of your nose. 6
7. To exit the posture, bring your chin back toward your chest and your hands to your hips with your thumbs on your sacrum. Engage your lower belly and use your hands to support your lower back as you come up slowly.Yoga asana

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