12 Vrikshasana

Vrikshasana

The term vrikshasana is broken down into two parts in sanskrit, vriksha meaning tree and asana meaning posture or seat.

Description

This posture replicates the graceful, steady stance of a tree. Unlike most yoga poses, the tree pose requires keeping our eye open in order to maintain body balance.

Verbal signs

 Stand tall and straight with arms by the side of your body.

Bend your left knee and place the left foot high up on your right thigh. The sole of the foot should be placed flat and firmly near the root of the thigh.

Make sure that your right leg is straight, and find your balance. If you are unable to balance use on hand to assist you, once you have achieved balance remove your hand.

Take a deep breath in, gracefully raise your arms over your head from the side, and bring your palms together in hands-folded position ( namaste mudra)

5.      Remember to keep your back straight. Your entire body should be taut, like a stretched elastic band.

6.      Slowly exhale, and gently bring down your hands from the sides.

7.      Stand tall and straight as you did at the beginning.

Benefits

The following list provides benefits for vrikshasana

1.      It will help improve concentration

2.      Helps bring balance and equilibrium to your mind

3.      Leaves you in a state of rejuvenation.

4.      Stretches the legs, back and arms.

5.      Relieve some cases of sciatica

6.      Strengthen legs, while concurrently improving balance

7.      Assists the body in establishing pelvic stability

Caution

Do not attempt the following yoga position if you have any of the following

1.      Suffering from migraine, insomnia

2.      Low or high blood pressure

3.      Problems of the cervical spine

11 Bhujangasana

Bhujangasana

The term bhujangasana is broken down into two parts in sanskrit, bhujanga meaning snake and asana meaning posture or seat.

Description

Bhujangasana, also known as the cobra, is the sixth of the 12 basic postures of hatha yoga. It is also the first of three back- strengthening exercises done as part of a normal yoga class. It is a simple form, which the chest is lifted off the floor with the arms at the sides.

Verbal signs:

1      Lie prone on the floor, stretch your legs back with the top of your feet to the floor and ankles to the roof. Spread your hands on the floor parallel to your shoulders and hug your elbows back into your body.

2      Press the top of your feet and thighs and the pubis firmly into the floor.

      Take a deep breath and begin to straighten the arms to lift the chest off the floor. Press the tailbone towards the pubis and lift the pubis towards the navel. Do not harden the buttocks during this position

4      Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward.

5      Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.

Benefits

The following list provides the benefits for bhujangasana

    Strengthen the spine

    Firms the buttocks

    Helps relieve stress and fatigue

4   Soothes sciatica

    Therapeutic for asthma

    Stretches the chest, lungs, shoulders, and abdomen

    Opens the heart and lungs

Caution

Do not attempt the following yoga position if you have any of the following

    Back injury

    Carpal tunnel syndrome

    Headache

     Pregancy

10 Vriksha-asana

Vriksha-asana

Vriksha-asana is the sanskrit word for tree. The proper pronunciation is vrik-shah-sa-na, it is the one-legged balance in reminiscent of strength and energy of the trunk of a tree.

Description :

Standing straight on the left leg, bend the right leg and place the right food on the root of the left thigh. Stand thus like a tree on the ground. This is called vriksha-asana.

Verbal Cues:

1. Stand with the feet together and arms by your side.

2. Bend the left leg at the knee, raise the left thigh and bring the sole of the left foot as high up the inside of the left thigh as possible.

3. Balancing on the right foot, raise both arms over the head keeping the elbows unbent and joining the palms together.

4. Hold the posture while breathing gently through the nostrils for about 10 complete breaths.

5. Lower the arms and left leg and return to the tad-asana, standing position with feet together and arms at the sides. Pause for a few moments and repeat on the opposite leg

 Benefits :

1. The Vriksha asana brings a straightness and focus to the body and the mind.

2. Regular practice of the vriksha-asana improves concentration, balance and coordination.

3. It builds strength in the legs.

4.Overall it brings flexibility to the body and removes all the strains activating all the joints of body.

5. It tones up the muscle of the ankles, toes, knees, hip joints, shoulder joints, elbows, hands and fingers.

Durations of Vriksha Asana

Hold this position as long as you are comfortable with the pose. Repeat it two or three times on each leg.

9 Malasana (Basic squat pose)

Malasana (Basic squat pose)

The term Malasana, comes from the sanskrit word mala meaning garland, or seat.

Description

Malasana is a deep squat, is a grounding yoga birth method pose which can be used between contractions during early labor, active labor, and transition. The position encourages dilation, increases oxygen to the placenta, and opens the sacrum and hips.

Verbal cues

1. Begin with a simple squat with your feet as close together as possible.

2. As you gain proper balance, separate your thighs slightly wider than your torso. Exhale as your lean your torso forward and fit it snugly between your thighs.

3.Start pressing your elbows against your inner knees, bringing your palms together. This will help lengthen your front torso.

4.Press your inner thighs against the sides of your torso. Reach your arms forward then swing them out to the sides and notch your shins into your armpits.

5.Hold the position for 10 to 20 seconds and gradually increase the time until you have successfully reach 1 minute.

Benefits

Stretches the ankles, groin and back

Tones the abdomen

Opens the pelvic area by as much as 30%

Caution

Please do not attempt to do this position if one of the following applies to you

Low back Injuries

Knee Injuries

8 Bakasana

Bakasana

Bakasana is the sanskrit word for the Crane Pose. It is one of those yoga poses that actually looks a lot harder than it really is. The position requires some serious upper arm strenght involved and, of course, balance.

Description:

Bakasana or Crane pose, is a yoga posture in which the body supposedly resembers a crane standing in water. The name comes from the Sanskrit words Baka (Crane) and Asana (Pose). Asana belongs to a group of postures known as hand balances.

Verbal Cues:

1. Bending the knees slightly, bring your palms flat on the floor about shoulder distance apart.

2. Place the knees on the back of the upper arms.

3. Start to come forward, lifting the head as you go.

4. Take your feet off the floor, one at a time, so you come to balance with both feet up.

Benefits:

1. Strengthens arms and wrists.

2. Stretches the upper back.

3. Opens the groins.

4. Strengthens the abdominal muscles.

5. Tones the abdominal organs

Caution:

1. If pregnant do not attempt.

2. If you have carpal tunnel syndrome.

7 Adho Mukha Vrksasana

Adho Mukha Vrksasana

Adho Mukha Vrksasna is sanskrit for downward facing tree. The definition for adho means downward, mukha means face, and Vrksha means tree.

Description:

Adho Mukho Vrkshasana is a good asana to learn to open your shoulders and to develop arm and wrist strength. The preparatory poses for full arm balance are downward facing dog pose and plank pose. You should develop stability and arm strength in these asana before attempting full arm balance.

Verbal Cues:

1. Start in downward - facing dog

2. Step right foot in about a foot closer to hands

3.Hop off the right foot and swing the left leg like a pendulum

4. Use strength to lift the legs over shoulders and wrists

5. Stack hips over shoulders and wrists to set a stable base

6. Pull front ribs into your torso, curl your tailbone towards your heels

7. Relax head between your shoulders blades and gaze to the center of the room or to the floor

8. Repeat using opposite leg

9. Keep the shoulder blades firm on the back, just as in plank pose.

Benefits:

1.Relieves mild depression

2. Strengthens the shoulders, arms, and wrists

3. Improves sense of balance.

4.Stretches the belly

Caution:

Do not attempt if you have any of the injuries

1. Back

2. Shoulder

3. Neck

4. Wrist

5. Spinal

           

6. Adho Mukha Svanasana

Adho-Mukha Svanasana

Adho-Mukha Svanasana is the sanskrit term for downward-facing dog

Description

The preparatory position is with the hands and feet on the floor, hands under the shoulders, fingers spread wide, knees under the hips and typically about seven inches apart, with the spine straightened and relaxed.

Verbal Cues

1. Come onto the floor on your hands and knees. Set your knees directly below your hips and hands slightly forward of your shoulders.

2. Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly towards the pubis.

3. Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly.

4. Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders.

5. Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequeneces

Benefits:

1. Calms the brain and helps relieve stress and mild depression

2. Energizes the body

3. Strengthens the arms and legs

4. Helps prevent osteoporosis

5. Improves Digestion

6. Relieves headache, insomnia, back pain, and fatigue

7. Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinustis

5 Paripurna Navasana (Full Boat pose)

The term Navasana come from the sanskrit words nava meaning "Boat" and asana meaning "posture".
Description
Navasana is when the body comes into a V-shape, and balance is gain from the buttocks. There are many different variation, where the arms, legs and torso may different positions. In this position the legs and back are lifted high and the arms are extended forward parallel to the ground.
Verbal cues
1. Start by sitting on the floor with your legs extended straight. Place your hands behind your hips with fingers pointing towards the feet and strenghten the arms. Then lift through the top of the breastbone and lean back slightly, as you are doing this ensure that your back doesn't round.
2.If at any point your position feels challenging, stay here and focus on your breath
3.As you become stronger and more comfortable, lift your hands off the floor and reach your arms out towards your knees and turn your palms to face each other.
4. Be sure to keep your chest lifted and you’re back lengthened. Also remember to keep focus on your breath.
5. At first attempt to stay n this position for 10-20 seconds, and gradually increase the time frame to 1 minute.
Benefits
•             Strengthen the abdomen, hip flexors, and spine
•             Stimulates the kidneys, thyroid and prostate glands, and intestines
•             Relieve stress
•             Improves Digestion
•             Helps increase balance and concentration
Caution
If you have the following problems please do not attempt
•             Asthma
•             Diarrhea, headach
•             Heart Problems
•             Low blood pressure
•             Pregnancy, menstruation
•             Neck injury

4Ustrasana (Camel Pose)

Ustransana is the sanskrit word for Camel, the arch of the body that represents the hump of a camel back.
Description:
Ustransana is a very deep backward bend preformed from the kneeling position, the openness that occurs in the hips and shoulders is a good precursor to more demanding backbends.
Verbal cues:
1.Sit between the heels and toes in Vajrasana. Then raise your body upto the knees, laying the weight on the knees kept slightly apart.
2.Now raise your hands over the head and, inhaling, slowly bend backwards.
3.Hold the right heel and then the left with the respective hand.While exhaling, arch the spine and the neck fully.
4.Push the pelvis forward. Retain the posture for some time and then return to the starting position.
Benefits:
•         Stretches the entire front of the body, the ankles, groin, and thighs.
•         Strengthen the back and shoulder muscles
•         Stretches the abdomen, chest and throat
•         Stimulates the organs of the abdomen and neck
•         Improves Posture
•         Therapeutic Applications for Mild Backache, respiratory ailments, fatigue, anxiety, and menstrual discomfort
cautions:        
•         People with high or low blood pressure should not attempt this
•         If you have symptoms such as insomnia, serious lower back and neck injuries, you should not attempt this position.