by Tirtha Acharya | Feb 6, 2020 | Yoga
Cobra Pose- Bhujangasana
The meaning of Bhujanga is the serpent in Sanskrit language and asana means pose, therefore Bhujangasana means the serpent pose or cobra pose.
Steps of doing cobra pose
1. Lie on the floor facing the ground and stretch your legs and hands.
2. Try to bring up your head and body up-to naval by inhaling. You have to set you both hands on the ground.
3. Now, stretch your whole body.
4. Stay in this pose at least 15 seconds and come back to the ground by exhaling.
Benefits of Cobra Pose
1. This pose makes stronger your spine.
2. It helps to make our stomach healthy.
3. It helps to heal asthma.
4. It helps to make our heart and lungs healthy.
Precautions
1. If you are suffering from back pain you have to avoid this pose.
2. If you are pregnant you should avoid this pose.
3. If you have a headache you don’t have to do this yoga.
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by Tirtha Acharya | Feb 6, 2020 | Yoga
Child’s Pose (Balasana)- steps/Benefits/Contradiction
The term “Balasana” is a Sanskrit word which means child pose. It is a resting pose in the fetal position.
Steps
- Sit on Vajrasana. Inhale long raising hands upwards. (If you cannot sit in this manner then you can take help of blanket placing around heels.)
- With an exhalation go forward so that forehead and palms touch the ground.
- Keep the respiration normal and focus over there for conscious breathing.
- For the active pose, stretch the hands forwards over the head and lengthen the tailbone backward.
- Stay in the pose for about 1 minute concentrating on the whole body.
Benefits
- Calms body and mind and stimulates the third eye.
- Helps to stretch lower back, hips, thigh, and ankle gently.
- Gives a good massage to abdominal organs.
- Promotes circulation, digestion, and elimination.
- Helps in alleviating stress and anxiety.
Contradiction
Avoid practicing Balasana during- knee injury, diarrhea, and pregnancy
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by Tirtha Acharya | Feb 6, 2020 | Yoga
Marjaryasana-Bitilasana- Cat -Cow Pose
‘Marjaryasana-Bitilasana’ is a combined pose that resembles cat and cow. It is an easy and gentle pose. It warms up the spine and belly.
Steps
- Place the hands and knees to make the back in a tabletop position. Knees should be directly below the hips and hands are perpendicular to the floor.
- With an inhalation, lift sitting bone and chest towards the ceiling, allowing the stomach sink towards the floor (This is Bitilasana ie cow pose). Lift head up and sight forward.
- Exhale and round upper back towards the sky. Drop the gaze to the navel pressing hands and feet into the earth. This is Marjaryasana ie cat pose.
- Repeat 10-20 times.
Benefits
- Improves balance and posture.
- It messages and stimulates organs in the stomach.
- Increase coordination; creates emotional balance, improves the mental peace.
- Gives good exercise to spine and neck.
Contradiction
For neck injury, take guidance and keep the head in a straight line following the torso.
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by Tirtha Acharya | Feb 6, 2020 | Yoga
Camel Pose (Ustrasana)- Steps/Benefits/Contraindication
Ustrasana means a camel pose. It is back bending asana. The pose is linked to open Anahata chakra.
Steps
- Kneel down and stretch the hands up with an inhalation.
- Slowly bent backward with an exhalation and place the palm on the hips or the sole of feet.
- Stay in the pose for about 5 breaths.
- At last, with an exhalation be straight and stretch the hands upwards.
- With an exhalation, bring hands downwards.
Benefits
- This pose strengthens the back and boosts the mood.
- Good for menstrual problems.
- Improves digestion and cures lower back pain.
Contraindication
For high or low blood pressure, and back injury patient, perform only under the supervision of an experienced teacher.
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by Tirtha Acharya | Feb 6, 2020 | Yoga
Setu Bandasana- Its Procedure, variation, and advantages
Setu Bandasana is a Sanskrit word. ‘Setu’ means dam or bridge and ‘banda’ means a lock. Setu bandhasana can be both restorative posture and dynamic way of practice.
Steps of Setu Bandasana
- Lie supine on the floor. Keep a thick blanket or something like that under the shoulder to protect the neck.
- Bend the knees and fix the feet on the floor, heels close to sitting bone.
- Lift the tailbone upwards towards the pubis. Claps the hand below the waist and stay on the tops of the shoulder.
- Lift the buttock until the thighs are about parallel to the ground, calves are perpendicular to the floor. Lengthen the tailbone towards the backs of knees, lifting the pubis towards the navel.
- Lift up the chin little-bit away from the sternum and pull up the top of the sternum towards the chin.
- Stay on the pose observing the respiration and sensation for 1 minute or more.
- Slowly, release the pose.
Benefits
- Improves blood circulation and digestion.
- Calms nervous system, alleviates stress and mild depression.
- Stimulates thyroid, parathyroid, lungs, heart, and belly.
- It is therapy for hypertension, osteoporosis, and sinusitis.
- Relieves asthma, high BP, menopause.
Contraindication
Lower back sensitivity, the shoulder injury and a Neck-injured person should practice only under the supervision of experienced yoga master.
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