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Sarvangasana (Shoulder Stand Yoga Pose)

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How to do Sarvangasana The various simple steps of performing Sarvangasana are being given below. By following these techniques, even the learner can easily practice this asana. Lie down in the supine position or lying on your stomach. Raise your legs slowly upward and bring it to a 90° angle. Bring the legs towards the head by raising the buttocks up. Raise the legs; abdomen and chest try to form a straight line. Place the palms on your back for support. Place the chin against the chest. Maintain the position as long as comfortable. Try to maintain the pose up to 30 seconds or more. Slowly return back to the original position. While doing this, first lower the buttocks with hands supporting the back and slowly come to the surface or in the original position. Perform it twice or thrice. After performing Sarvangasanam one should practice Matsyasana immediately to ease backache. Benefits of Sarvangasana Some of the most important benefits of Sarvangasana are given
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Viparita Karani

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How to do the Legs Up the Wall pose Begin the pose by setting up a cozy space near a wall Lower your back to the floor and lie down Move your hips closer to the wall and bring your legs up the wall - ensure that your legs are pointed vertically above you with both the legs above your hips. You may use your hands for balance as you make adjustments for your weight and a more relaxing posture - you can also place a pillow under your head. Now, try to relax every part of your body as you continue to keep your legs propped up against the wall. Close your eyes and breath deeply - try to elongate your breath as you breathe in through your nose and breathe out through the nose again. Stay in this posture for 10-15 minutes. To come out of this pose, bend your knees, and push your body away gently from the wall. Health benefits of Viparita Karani or the Legs Up the Wall posture Viparita Karani is a rejuvenating inverted pose that can offer a range of health benefits. It
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Halasana

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How to perform Lie down on your back with legs stretched out and hands on your side While inhaling, slowly lift your legs vertically up while keeping your hands on your side Now, slowly take your legs to the back over the head, and support your back with your hands till you reach Sarvangasana From Sarvangasana, you can exhale and bend from your hip joints in order to lower the toes slowly to the floor over and above your head. If possible, you can keep the torso at a 90 degree angle to your floor as well as your legs completely extended. With the toes on your floor, you can lift the tailbone and top thighs toward your ceiling portion and draw the inner groins cavernous into your pelvis. You can imagine that the torso is really handing from height of the groins. You can continue in order to draw the chin away exactly from the sternum as well as soften the throat. Continue to press the hands against your back torso, pushing your back up toward your ceiling because
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Matsyasana (Fish Pose)

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How to perform  Begin by lying down on your back. Come up to your elbows with your forearms flat on the mat and your upper arms perpendicular to the floor. Slide your body toward the back of the mat while keeping your forearms in place and puffing up your chest by rolling your shoulders back and tucking your shoulder blades firmly onto your back. Press your palms into the mat. You can tuck your hands under your butt if that feels like a more stable position for them. Lower the crown (very top) of your head back until it comes to the floor, opening your throat. Keep your legs engaged and your toes active throughout. To come out, press strongly into your forearms and raise your head off the floor. Then release your upper body to the mat. Benefits Fish Pose stretches the front of your body, including the chest, abs, hip flexors, neck, and back, and engages parts of the body that are often neglected, even within yoga's asanas. Fish is a good counter pose
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Dhanurasana

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How to Perform Dhanurasana 1. Lie down on your stomach with your feet slightly apart, almost parallel to your hips , and place your arms on the side of your body. 2. Slowly, fold your knees up and hold your ankles with your hands. 3. Breathe in and lift your chest off the ground and pull your legs up and stretch it out. You should feel the stretch on your arms and thighs. 4. Hold the pose for 12-15 seconds, paying attention to your breath as you take long, deep ones. 5. Slowly bring your chest and legs back to the ground, release your hold on the ankles, and relax with your hands on the side. Repeat for a few sets. Benefits of Dhanurasana Performing Dhanurasana on a regular basis can bring about various health benefits - 1. As stated by Bharat Thakur on his website, during Dhanurasan, "the spinal column is stretched, improving blood circulation to the spinal nerves." 2. It also stretches your neck, shoulder, arms, and leg muscles, thus strengthening those areas. 3.
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Ustrasana

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How To Do The Ustrasana Begin the asana by kneeling on your mat and placing your hands on your hips. You must ensure that your knees and shoulders are in the same line, and the soles of your feet are facing the ceiling. Inhale, and draw your tailbone in towards your pubis. You must feel the pull at the navel. While you are doing that, arch your back. Gently slide your palms over your feet and straighten your arms. Keep your neck in a neutral position. It should not be strained. Hold the position for about 30 to 60 seconds before you release the pose. Precautions And Contraindications It is best to practice this asana under the supervision of a yoga instructor. If you have a back or neck injury, or if you are suffering from either low or high blood pressure, it is best to avoid this asana. Those who suffer from insomnia or migraines must avoid this asana. Beginner’s Tips When you are starting off, it can be difficult to reach for your feet with your hands, withou
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Ujjayi Pranayama

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Ujjayi Pranayama Starting position: Do preliminary conditioning in Sukhasana or any other meditative posture.  Sit on a firm chair with an erect backrest, if unable to sit on the floor. Keep the body above the waist straight and the spine erect. Eyes can be kept closed. How to do Ujjayi Pranayama? The Sequence of steps: Close the mouth and constrict the throat (the glottis — a part of larynx). Make a short exhalation and then start inhaling—slowly and rhythmically in one long and unbroken inspiration. Allow the air to pass through the constricted throat, creating a “friction sound”. Continue inhaling till a sense of fullness is felt in the chest. Retain the inhaled air for a period of 6 seconds (preferably double the period of inspiration). Ensure: While sitting spine, head and neck is maintained erect. Facial muscles are relaxed and nose is not constricted. Inhalation is slow and rhythmic – long, unbroken and without jerks. Now exhale as naturally as possible – g
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