Yoga The Bliss of It

Power Surya Namaskara One Step 1.  Utkata Asana  Inhale  raise the hands up and sit half bend your knees and look up  Step 2.   Padhasthasana  Exhale Bend rom the lower back. Bring your hands besides your foot . Keep your knees tight Step 3 Uthanaasana  Inhale Sit half bend your knees Step 4 Aswasanchalana  exhale Come to Ashsanchalana position look back. Right leg back and looks towards the left feet Step 5  Tula Asana  Inhale Inhale come to plank position Step 6  Asthanga Namaskara  Exhale hold your breathe one to Asthanga Namasakar. Chin, palms , Knees, Toes touching the floor. Step 7 Bhujanga  Inhale Bhujanga. Lift you body up . Knees above the ground Step 8 Parvata  Exhale come to Parvata Raise your right leg up Step 9 Ashtanga Namaskara  Inhale Exhale Ashtanga Namaskara hold your breath Step 10 Bhujanga Inhale bhujanga Step 11 Parvata...

Its one the most beautiful and simple breathing exercise. Generally we do breathing exercises in the start of the yoga session . In ankle stretch breathing steps are  1) Come to TADASANA position.  2) Open the eyes and fix your gaze on a point on the wall ahead . Place the palms on front of your thighs.  3. While inhaling , raise your hands and stretch the ankles also. Heels should be up. Stand on the ankles. Try to balance. Move with inhalation . keep your eyes open.  4. As you exhale brings your hands and heels down. 

Hands Stretch Breathings Its a very good asana for stress release and Asthama Patients Initial Posture Tadaasana 1) Stand Straight in TADASANA. Stand erect with feet together. Heels must be together and toes 4 to 6 inches apart. 2) Gently bring your hands in front of the chest and interlock your fingers. Type 1. 1) Interlock your finger and stretch straight in front of the chest. Hands parallel to the floor. 2) While stretching inhale and exhale bring back your hands and touch your chest. repeat for 5 time. Inhales stretch forward and exhale bring back. Type 2. 1) Interlock your finger and stretch little upwards 135 degree over your head. Make your hands straight. 2) Inhale stretch upwards and exhale bring your hands back to the chest. Repeat for 5 times. Type 3. 1) Interlock your fingers and stretch top 180 degree over your head. Make your elbows touch earlobes. 2) Inhale stretch up and exhale bring your hands back to the chest . Key Points . 1. Collap...

Dhristi (Vision) Dhristi is the point where we gaze in the final position of the posture in any Asana. It is very important to Gaze at a particular point in the final position Nasagram Dhristi : Tip of the Toes  Ajna Chakra or bhrumadhya Dhristi : between the eyebrows  Bhujang Asana Nabhi Chakra Dhristi :  Naval Parvataasana  Hastagram Dhristi : Hands Warrior   Padyogram Dhristi : Toes Padahasthana Parshva Dhristi :far to the right  Parshva Dhristi : far to the left  Angushthamadhya Dhristi : Thumbs  Urdhva or Antra Dhristi : up in the sky  For reference please check  https://yogainternational.com/article/view/how-to-practice-drishti https://www.mindbodygreen.com/0-5881/Yogas-9-Drishtis-What-You-Need-to-Know.html

Concepts of Balance in Yoga  Centre of Gravity in a Pose  Centre of Gravity is an important concept in Asanas.Generally centre of gravity is the focal point in the body where the weight of the body is centered . If the alignment of our yoga pose is correct then centre of gravity would point to the correct point. In that scenario the pose would be comfortable and without pain. And we can stay for a longer period and benefits would be more.  When u stand in Tadasana centre of gravity should be in between the foot.  Base of the Support.  Point of the body which is touching the ground is called base of the support. Like in Tadasana base of the support is both feet. In Handstand it is both hands.  Center of Support  Center of Support is the centre point of the base of support. When we are balanced in the posture in any asana the Centre of gravity and Centre of support are at the same point. It is a very important point to remember in a...

The yoga philosophies has come traditional from the shat Darshanas of Hindi Religion . These Shat Darshanas are Nyaya                 Gautama  Vaishishika         Kanad   Sankya                Kapil Muni Yoga                   Patanjali Yoga Sutras     Patanjali  Purva Mimamsa  Jaimini  Utar Mimamsa    Maharishi Vyas For more details please refer  https://www.gktoday.in/gk/shatdarshana/

Parshva Konasana (Lateral Angle Posture) Steps  Come to Tadasana Pose  Widen your legs about 3.5 feet or length of the legs accordingly .  Exhaling, bend the right knees and bring the trunk to rest on the right thigh , place the right hand on ground beside the right foot.  Inhaling , stretch the left arm over the head , biceps touching the left ear and look at tips of the fingers of the left hand.  Maintain the posture for a minute with normal breathing.  repeat for left side  Key points  In the final posture, there should be a right angle between the thigh and legs and the other knee should not bend. Both the soles should be fully in contact with the ground. Tuck your stomach , expand your chest . Vision should be tip of the finger. Left knee should be straight.  Benefits  Expands the thorax ,  Strengthens the thighs  prevent back pain  Stimulates the intestinal peristalsis.  Beneficial ...

Parivirth Trikon Asana (Revolved Triangle Pose) Standing Asana Step 1. Stand in Tadaasana Step 2 . Widen your legs around 3.5 feet same like we do in trikon asana . Step 3. Angle your right leg (Right Sided) such that toes are in 90 degree from the left feet heel. Left feet Heel and right feet should be in the same line. In normal triton asana we do not have this angle. Both the feet are in the same angle . Raise your hand horizontally. Step 4  Rotate your waist and try to bring your left hand in the same line of right feet. twist your upper body in such a way that left hand is in right and right hand back. Step 5 Bend left hand toward down right feet. Do Normal breathing at the final stage, Bend from the lower back. Knees should be straight. Hands should be in the same line 180 degree. Benefits  Rotational movement of the spine.  Strengthen thigh muscles.  Stimulates Kydney Strengthens and stretches the legs  Stretches the hips and s...

Hands In and Out breathing Exercise  Practice Steps  Stand in Tadasana  Slowly stretch your arms horizontally keeping hands horizontally from the floor.  while inhaling stretch out and exhaling stretch in .  While expanding your chest inhale and contracting exhale.  Repeat 5 times Make arms movements synchronous with breathing flow.  Benefits  Recommended for people who are suffering from asthma .  Menstrual Disorder . Cancer

Breathing exercises the objective of the breathing practises are Bringing into action all the lobes of the lungs full utilisation . To normalise the breath rate  To make breathing uniform ,continuous and rhythmic .   Practice includes  certain yogic cleansing practise  sectional breathing  full yogic breathing  Tips  Emphasise the movement of hands , legs abdominal or thoracic muscles as needed in each exercises , Learn correct movements .  Use in - out instruction in the mind for inhalation and exhalation. Emphasize on full breathing each time.  Syncronise breathing with corresponding movements.  Close the eyes and repeat a few rounds retaining the awareness. 

Trikon Asana (Triangle Pose) Standing Asana Cultural Type 4 Steps Self Complimentary Steps Sthiti Tadasana  while inhaling spread the feet apart by about a meter (3.5 feet) or length of your one leg. Raise Both the hands Slowly till they are horizontal to the floor .  Slowly bend to the right side until the right hand reaches the right foot.  The left arm is straight up in line with the right hand,  Palms faces forward . Stretch up the left arm and see alone the fingers  Normal breathing . DO not bend your head  Do not lean forward or backward .  Use wall support for proper alignment.  Key points  Lateral bend only from the waist.  Legs parallel to each other  Left palm facing forward hands at 180 degree to each other. Benefits  Helps in prevention of flat foot .  neck pain and Scatia problem  Strengthens Calf thighs , knee and ankles  Reduces backpain  Good f...

Padahastasana (Forward bending) Parm Foot Posture Standing Asana Step 1 : Stand in Tadasana Step 2 : Raise your Hands Straight Step 3 : Bend from your lower back Keep your head align to your hands . Try bending forward from lower back. In the final position try touching the palms to the floor. Vision down. If your unable to touch the floor hold your ankle joints. Stay there for 2 minute and again come back. While going up inhale and going down exhale. Key Points Never bend the knees. Keep your kneed tight .  Keep the neck up until the forward bending at the hip and the waist is completed and then drop to touch the chin to the knees.  Chin should be parallel to the ground . push from lower back.  Try to touch the chin to the knees.  Drishti should be feet. Benefits  Makes the spine flexible .  Strengthens the thighs.  Helps in preventing constipation and menstrual problems. Improves digestion .  Enhance blood flow...

Ardhacakrasana (Half Wheel Pose) Cultural Pose  Count 4  Complimentary Pose : Padhasthana  Step 1 : Support the back at the waist by the palms , fingers pointing forward.  Step 2 : Inhale and bend backwards from the lower hips .  Step 3: Drop the head backwards , stretching the muscles of the neck .  Maintain for a minute with normal breathing  Return to Shithi relax in tadaasana  Key Precautions  a) knees and legs keep straight  b) keep head still.  c) All Fingers pointer forward. d) Wrist as close as possible  e) Elbows as close as possible  f) Bend from waist  g) Keep eyes open for balance. h) After it always remember to perform Padhasthana (Forward Bend) Benefits  Makes the spine flexible , stimulates the spinal nerves , promotes circulation of the blood flow into the head .  Strengthens the neck muscles .  Expands chest and shoulders .  Impr...

ARDHAKATI CHAKRASANA (Half Waist Wheel Pose) Standing pose /Self Complimentary  Cultural Asana  4 steps  Step 1. Come into tadasana  Step 2. Raise right hand straight horizontal to the floor  Step 3. Turn palm unside  Step 4 .With inhale move right hand towards left  Then Alternate Left Hand Key Points :  1. Elbows Straight  2. Keep Head straight align with the hand. Keep Looking forward  3. Do not bend your head  4. knees should be straight  5. Do not lean forward or backward only lateral bend at waist. 6. Left hand hanging freely . 7. Normal Breathing  8. Biceps touching earlobes. Benefits  Cultural  a.) Reduce Fat  b.) Give Lateral Bend in the spine  c.) Improves flexibility of hips. Therapeutic  a.) Rectify flat foot  b.) Improve Spine c.) Clear Blockages of Lunge improves breathing  Spiritual ...