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