Astavakrasana – “Asta” in Sanskrit implies eight and “vakra” implies bended or bowed. Consequently, Astravakasana implies eight angle posture, a standout amongst the most progressive arm parity postures in yoga. It creates steadiness and fortify the wrists and arm. The name of this yoga asana is gotten from the name of an eminent Hindu sage, Astavakra. He was the profound master of Janaka. He got this name since when he was conceived his body was slanted in eight spots.
How to do Astavakrasana (Eight Angle Pose):
- Start by sitting with your feet extended straight and with palms touching the ground on either side… Now augment your left leg straight with the foot flexed. Embrace your right knee to your mid-section. Presently in this stance take three breaths. This opens up your hip.
- From Tadasana you need to come down to Urttangasana posture – twist forward and touch your toes with your hands.
- Place your hands on the outside of your feet and after that twist your knees marginally, with the goal that you can slide your right hand inside. Place your right hand behind your right leg.
- Draw your shoulders onto your back. On breathing in, push down through your hands and lift your hips and left leg off the ground. Snare your left lower leg onto to your right lower leg. While breathing out, present your shoulders to shape a 90 degree twist in your elbows, in the meantime swinging your feet over to the right side. At the same time, to keep your legs firm, crush your right arm with your inward thighs.
- Hold for 30 seconds to a moment. At that point rectify your arms gradually, lift your middle back to upright, twist your knees, unfasten your lower legs, and return your feet to the floor. Stand back and rest in Uttanasana for a couple of breaths.
- This is not perfect for individuals who have or had shoulder, elbow or wrist wounds.
- In the event that you experience issues in lifting up your right leg with the goal that it comes up on your arm, you ought to take a shot at the adaptability for your leg development.
- Ensure that you perform this stance under the direction of an accomplished and affirmed yoga teacher. This is on account of on the off chance that you perform the stance inaccurately, you might hazard harming yourself.
Health Benefits of Astavakrasana (Eight Angle Pose):
- Reinforces the wrists, arms and bears.
- Tones the abs.
- Tones the internal thighs.
- Enhances sense of balance.
- Supplies blood to the spine and helps to wipe out toxins.
Ananda Balasana is termed as Happy Baby Pose and it is a significant basic asana. Truth be told, this asana has got its name, following most babies take up this stance involuntarily, when they are lying on their backs. Ananda Balasana (Happy Baby Pose) is thought to be a forward twist and also a center activity. The Happy Baby Pose is exceptionally very effective in making the brain calm by relaxing entire body.
How to do Ananda Balasana (Happy Baby Pose) and Steps
- Start this Happy Baby Pose by lying on your back, as you breathe in curve the knee into your gut.
- You ought to breathe in and hold the exterior of both feet with both hands. Your knees ought to stay open somewhat more extensive than your mid-section. You ought to now push your knees gradually upwards until they achieve your armpits.
- Let each ankle place over every knee, so that your shins make a right point to the ground. Through both your heels, without utilizing an excess of exertion, flex and let your feet be pushed into your hands. Let your hands be pulled down so that a resistance is made.
- Stretch your let down to the ground, attempting to touch the tip of yourtailbone to the floor.
- You can hold this posture effectively for 30 seconds and develop it upto one moment later. In the wake of finishing the asana, you can gradually discharge your feet back to the ground while breathing out. You ought to rest in this lying position, taking a couple of breaths gradually before getting up.
- If you are suffering from neck and knee injury, then you should avoid this asana.
- Woman should avoid this asana during pregnancy.
Health Benefits of Ananda Balasana (Happy Baby Pose):
- Discharges lower back and sacrum.
- Opens hips, inward thighs, and crotch.
- Extends the hamstrings.
- Mitigates lower back agony.
- Extends and calms the spine.
- Calm the mind.
- Soothes stretch and exhaustion.
Bhekasana name is gotten from Sanskrit word Bheka significance frog and asana importance stances. This asana when done resembles as frog and subsequently the name ‘Bhekasana‘. Bhekasana is named as Mandukasana which has diverse varieties. Bhekasana not only help in curing from the issue of soreness and crotch torment, but also support the center muscles of the body.
How to do Bhekasana (Frog Pose):
- Lie on your stomach and put both your lower arms on the floor parallel to the mat.
- Twist both your knees and point your toes towards the roof.
- Presently extend your arms behind and snatch both your feet with your hands.
- Breathe in and lift your mid-section as high as possible, crushing your shoulders towards each other. The higher you lift your mid-section, the less demanding it will be for you to hold your feet.
- Keep up this stance till five breaths or for 10-15 seconds, and gradually discharge your body to the ground and unwind.
- Rehash this activity this time twisting both legs and holding both feet with both hands. On the off chance that the knee joints, the lower back or bears trouble you by any means, essentially rest lying level, brow on the mat. On the off chance that you can’t hold each foot, rehash the above step, working with one foot at once. Bhekasana is a Second Series Ashtanga Pose and intended to be testing.
Precautions: If you are suffering any pain in your shoulder and knee, then you should avoid practicing this Bhekasana.
Health Benefits of Bhekasana (Frog Pose):
- Improve Digestion.
- Opens up the hip joints.
- Diminishes strain on the knees.
- Extends and fortifies the lower back, within the thighs and crotch.
- Helps the calm mind and body.
- Give relieves from menstrual Cramps.
Parivrtta Trikonasana is otherwise called Revolved Triangle posture. This is a remaining and bending yoga asana furthermore measured an balancing posture. This asana has its name coming about because of the Sanskrit word “parivrtta” that signifies ‘to turn around’ or ‘to revolve’, “trikona” signifies “triangle” and “asana” signifies ‘stance‘. This stance is exceptionally useful as it makes the back solid and advantages to build one’s coordination and improve balancing sense. Parivrtta Trikonasana is additionally alluded to as the amateurs’ stance. It can be learnt effectively at home by anybody. To learn this asana simply, take after the regulated directions given underneath and begin:
How to do Parivrtta Trikonasana (Revolved Triangle Pose):
- In beginning stand in Tadasan position on the floor and Stretch your body as you are comfortable.
- Breathe out and spread your feet 4-5 crawls wide separated from one another (Depending on your tallness). Taller individuals ought to spread legs around (6-8 crawls separated).
- Bring your arms upwards up in a manner that they are parallel to the floor. Keep in mind your hands ought to be at shoulder width and palms confronting downwards.
- Turn your left foot towards the right bearing in a point of 45 degrees.
- Turn your right foot in the right bearing in a point of 90 degrees.
- Take your left hand to your stomach and as you take in expansion your right arm over your head, spreading out your spine in the meantime.
- Breathe out and turn your body towards the right side and extend your abdominal area from your waist.
- Presently twist downwards, bring down your abdominal area and touch your left hand to your right feet.
- Try to keep your legs straight and your knees should not bend.
- In the meantime, raise your right hand up in the air. Keep in mind, both your hands ought to be in a straight line and look upwards.
- Stay consistent in this position for around 30 seconds to 1 minute depending upon your capacity and after that gradually discharge.
- While leaving the posture, come back to starting Tadasana position.
- Rehash this stance 10 times day by day for faster and better results.
- Those are suffering torment in the spine, upper or lower back should avoid this asana.
- Those are suffering from Low blood pressure, Migraine, Insomnia, Diarrhea also avoid this asana.
- If you are having Knee injury; severe pain in the knees or surgery then this asana is not recommended for you.
Health Benefits of Parivrtta Trikonasana (Revolved Triangle Pose):
- Reinforces and extend legs, thighs, knee, lower legs and calf muscles.
- Alleviates you from minor joint-related torment or knee torment.
- Extends arms and Shoulders.
- Extends and reinforces the spine.
- Improve body balancing skills.
- Enhances blood flow in the body.
The term ‘Salamba Sirsasana’ is comprised of two Sanskrit words. “Salamba” which signifies ‘with backing‘ and “Sirsa” which signifies ‘head‘. Salamba Sirsasana is also known as the Supported Headstand is a stance in yoga that is most suited for a man who has reached the intermediate level in yoga. This stance is additionally well known as ‘the ruler of the stances’ on the grounds that it offers various medical advantages. Amateurs ought not endeavor Sirsasana and its variations without the assistance from an accomplished yoga educator. Always have a companion or a partner look over you when you are practicing this stance. There is always a chance of falling because of lack of balance and making harm neck and spine.
How to do Salaba Sirsasana (Supported Handstand Pose):
- Start off in Balasana (Child’s Pose). Lay your head on either a mat or a cover.
- Presently stoop on the floor and catch your hands together. Place your head in the middle of your fingers and lay your lower arms on the ground/mat.
- While breathing in, leave the floor and move your feet so they are closer to your head. Your heels should be showing upward and press your shoulder bones into your back.
- Presently attempt to exchange the heaviness of the body on the head and hands.
- Bit by bit raise one foot and after that the other till the weight is completely upheld by head and hands.
- Press your tailbone solidly back against the base of your pelvis. Try not to curve your back.
- Stretch your legs upward.
- This posture can be held around 10 seconds or more relying upon your solace level.
- Slowly breathe out and come down to starting position
- Repeat this asana 3 to 4 times.
- This stance should not to be performed while menstruating.
- If you are suffering from back or neck injuries, suffering from headache, have hypertension or low circulatory strain or have a current heart condition, this asana is not recommended for those.
- This asana is not recommended while pregnant.
Health Benefits for Salaba Sirsasana (Supported Handstand Pose):
- It reinforces the whole body.
- Improve stance and absorption.
- Reinforce the spine, neck, bears, and arms.
- Can help depression and focus.
- Quiets and relieves the mind.
- Rouses and fortifies the lungs, improve healthy breathing.
- It fortifies the lungs.
- It enables the sensory system.
Matsyasana is one of the novices yoga posture inbuilt with lot of health advantages. Another name of this yoga stance is Fish Pose. Matsyasana is the fourth of the 12 fundamental stances of hatha yoga and it is a counterstretch of the shoulder stand posture. The principle advantage of the fish stance is extension of the mid-section. This stance in generally honed with the yogi’s legs in Padmasana (Lotus Pose), but for beginner this is not suitable because they might felt difficult while doing pamasana. In this adjusted version of Fish Pose, the legs are kept straight all through.
How to do Matsyasana (Fish Pose):
- Rests on the floor on your back. Keep your legs straight. Try not to twist them from the knees. Stretch your legs.
- Place the hands underneath the hips, palms confronting down. Bring the elbows closer toward one another.
- Breathe in and push with your arms lifting your head, neck, mid-section and back off the floor. The hips ought to stay on the floor.
- With the head daintily touching the floor, press the elbows solidly into the ground, setting the weight on the elbow and not on the head. Lift your mid-section up from in the middle of the shoulder bones. Press the thighs and legs to the floor.
- Hold the asana for 15 seconds at first and work up to 5 minutes.
- Rehash this action 10 times each day.
- Stay away from this stance if you are suffering from high or low pulse.
- Headache and sleep deprivation patients ought to additionally avoid doing the Fish Pose.
- The individuals who have had genuine lower-back or neck wounds are emphatically prescribed not to practice this posture.
Health Benefits of Matsyasana (Fish Pose):
- Extends the mid-section and neck.
- Help to reduce pressure in the neck and Shoulder.
- Gives help from respiratory issue by empowering Breathing.
- Tones the parathyroid, pituitary and pineal organs.
- It cures asthma and respiratory issue.
- It quits draining hemorrhoids.
Purvottanasana or the upward plank pose is an extraordinary stretch for the front of the body from the toes to the collarbones which empowers the vitality pathways in the body. In Sanskrit purva implies east or front of body and purvotta implies serious stretch of front of body. This asana is the counter posture of Paschimottanasana or the forward twist. If you are a new with Purvottanasana and struggling while doing it then practices your posture with the support of a chair.
How to do Purvottanasana (Upward Plank Pose):
- Sit with your legs outstretched before you in Dandasana.
- Place your hands somewhat behind your hips with the finger pointing towards the toes and point your feet.
- On breathe out, push through your hands and feet to lift your hips to the same height as your shoulders and fix your arms.
- In the event that it is excessively extraordinary, making it impossible to hone this with straight legs then before lifting the hips you might twist your knees and bring the feet most of the way in toward the posterior.
- Roll your shoulders onto your back and lift your mid-section. Gradually, being aware of your neck, let your head hang back behind you.
- Stay here for around 5 breaths, then on an exhalation let the hips withdraw into Dandasana.
Precautions: Those are suffering from Neck and wrist injury, they should avoid performing this asana.
Health Benefits of Purvottanasana (Upward Plank Pose):
- Extends the front of the shoulders, the mid-section and the front of the lower legs.
- Fortifies the arms, center, legs and back.
- Can be therapeutics for weakness or depression.
Half Navasana is a variation of Navasana (Boat Pose) and is called as the half boat pose. Ardha navasana (half boat pose) is otherwise called ardha naukasana. Here is the significance of the Sanskrit name of this posture. Ardha implies half. Nava / nauka implies boat or ship. In beginning half Navasana is little bit difficult, if your back is not strong; so you need to practice had to do this asana perfectly.
How to do Ardha Navasana (The Half Boat Pose)
- Begin by sitting on the floor with your legs spread out before you. Your arms ought to be on the sides with the palms on the floor.
- While breathing out, raise the legs from the floor, keeping them extended and hardened. Your feet ought to be as one and touching one another. Your abdominal area would be tilting a little in reverse.
- No part of the spine ought to be touching the floor. Spine ought to be straight. Your head and feet will be on the same level.
- Lift the arms parallel to the floor and keep your palms confronting one another, near the body
- Stay in the posture the length of you can with normal berating.
- To escape the stance, breathe out; lower the hands close by, and legs straight on the floor.
- Those are suffering from asthma, loose bowels or heart issues ought to abstain from performing this posture.
- Those are suffering from low B.P. what’s more, having migraine or feminine cycle should avoid this asana.
- Those are having Neck injury should avoid performing this asana.
Health Benefits of Ardha Navasana (The Half Boat Pose):
- Fortifies the hip muscles, midriff and spinal section (essentially Lower back muscles).
- Enhances Digestion.
- Helpful for those with hernia, prostate and thyroid issues.
- Give relieve from stress.
- Tones the muscular strength and digestive organs.
- Tones arms and leg muscles.
Sarvangasana (shoulder stand) is a yoga stance which includes the muscles of the whole body. Sarvangasana is one of the advanced yoga posture stuffed with part of medical advantages. It fortifies the endocrine, apprehensive and circulatory frameworks and revives the entire body. Shoulder stand is not for everybody and some may discover it exceptionally hard to get into. If so, it is recommended to have a yoga educator which can offer you some assistance with getting into it securely.
How to do Sarvangasana (Shoulder Stand Pose):
- Lie back on the floor with legs together. Subsequent to breathing in and breathing out, lift the legs, hips and trunk till they are vertical and over the head.
- Twist the hands, hold the waist with the palms, yet keep the elbows on the ground and adjusting and raise the legs to a point of 90 degree to the floor. Body and legs ought to be straight vertical to the floor.
- The entire weight of the body laying on the shoulder bone and alter in the event that it is not straight.
- Hold the position for whatever length of time that it is agreeable and afterward gradually continue unique position.
- Bring down the legs toe and back. Take the hands from the back and put it on the floor. Energetically take the back to the floor, the legs and rests.
- Take rest and do it once more.
- People with therapeutic conditions, for example, neck injuries, hypertension, cervical spondylitis, arteriosclerosis and glaucoma ought to abstain from performing this activity.
- This asana is likewise not prescribed for those with kidney issues.
Benefits of Sarvangasana (Shoulder Stand Pose):
- Enhances processing.
- Massages the heart.
- Relieve weakness, restlessness, laziness and mental drowsiness.
- Nourishing Brain with more blood.
- Regulation of the sex organs and the pituitary organs.
- Brings alleviation from constipation, acid reflux and varicose veins.
Padmasana or the lotus stance is a standout amongst the most gainful yoga asana which is honed by numerous supporters of traditional medicine and treatment procedures, since large portions of the general population are sitting in the chairs in workplaces they don’t have an opportunity to sit folding the knees. So we require an asana which can reinforce the legs. Padmasana is the one which is tremendously suited for that. Padmasana is the one of the asana which is committed for Meditation.
How to do Padmasana (Lotus Pose):
- Sit on the floor with legs extended forward and hold your back straight.
- Presently, hold the right leg with both the hands and overlay it delicately and gradually to keep it over the left thigh.
- Do remember that the foot is touching the navel.
- Twist your left leg and slide the left foot under the right leg.
- Place your palms on the thighs.
- Ensure at this position, your knees are touching the ground and both the feet are going up with the spinal rope totally straight.
- Keep your eyes shut for one moment and afterward gradually open the eyes and unwind yourself in the Padmasana.
- Stay in this stance from 5 seconds upto 1 minute or till you begin feeling uncomfortable before coming back to starting posture.
- Rehash steps 2 to 6 for the other side. Shake out your legs to assuage your knees and lower legs.
Precautions: Those are suffering from Hips and Knees problem should avoid this Padmasana.
Health Benefits of Padmasana (Lotus Pose):
- Padmasana or the Lotus stance is the most favoured asana because it helps to increasing the focus and improves the Concentration of brain.
- The yoga asana helps in quieting the mind.
- Padmasana help us in unwinding the body.
- Enhances Digestion.
- Helps pregnant women during childbirth.
- It extends the lower legs and knees