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Yogasana
Video/Slide Show
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Description
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Benefits
Limitations
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ARDHAKATI
CAKRASAN
Half Waist Wheel Pose
ArdhaKati
Cakrasana Google Video
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While inhaling, slowly raise the right
arm side ways up. At the horizontal level turn the palm upwards.
Continue to raise the arm with deep inhalation vertically until the
biceps touches the right ear, palm facing the left side. Stretch the
right arm upwards.
While exhaling bend the trunk slowly to the left.
The left palm slides down along the left thigh as far as possible.
Do not bend the right elbow or the knees.
Maintain for about a minute with normal breathing.
Slowly while coming back to vertical position inhale and stretch the
right arm up. Feel the pull along a straight line from the waist up
to the fingers.
Bring the right arm down as you exhale to Sthiti position. Come back to Tadasana Sthiti.
Repeat on the left side, by bending towards the right side.
Note
Bend laterally.
Do not bend either forwards or backwards.
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Starting Sthiti:
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Tadasana
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Ending Sthiti
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Shithila Tadasana
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Type:
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Standing, Cultural
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Count:
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4
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Go to top
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Benefits
Reduces fat in the waist region; Stimulates sides of the body;
Gives lateral bending to the spine; Improves functions of liver.
Limitations
No limitations.
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PADA HASTA ASANA
Feet Hands Pose
Google
Video
Pada
Hastasana
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Stand erect with legs together. Inhale
slowly and raise the arms sideways. At this horizontal level, turn
the palms upwards. Continue to inhale and move the arms upwards until
the biceps touches the ears. Turn the palms forward. Stretch up the
body from the waist. Keeping the lower back concave, exhale and bend
forward until the trunk is parallel to the ground. Stretch out the
shoulders at horizontal plane and inhale. Exhale while going down
further until the entire palm rests on the ground and chin touches
the knees. Maintain in this final posture for about 2-3 minutes
without bending the knees. Inhale, come up slowly to the vertical
position and stretch the arms above the head. Exhale, drop down the
arms, and turn the palms downwards at the horizontal position.
Continue to exhale and return to Sthiti. Relax in Tadasana.
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Starting Sthiti:
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Tadasana
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Ending Sthiti
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Shithila Tadasana
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Type:
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Standing, Cultural
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Count:
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8
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Go to top
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Benefits:
Makes the spine flexible and Strengthens
the thighs.
Helps prevent constipation and menstrual problems.
Improves digestion due to abdominal contraction and Enhances blood
flow to the head.
Limitations:
People with Vertigo, Hypertension,
Spondylosis, Cardiac problems and
Spinal problems should avoid this asana.
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TRIKONASANA
Triangle Pose
Trikonasana Google Video
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While inhaling, spread the feet apart by
about a meter and raise both the hands slowly till they reach the
horizontal position simultaneously. 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 face forward. Stretch up the
left arm and see along the fingers. Maintain for about one minute
with normal breathing. Return slowly to Sthiti. Repeat on the left
side.
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Starting Sthiti:
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Tadasana
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Ending Sthiti
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Shithila Tadasana
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Type:
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Standing, Cultural
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Count:
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4
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Go to top
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Benefits
Helps in preventing flat foot, strengthens
the Calf and thigh muscles, corrects curvatures of back, strengthens
the waist muscles and makes the spine flexible.
Limitations
People, who have undergone recent
abdominal surgery, slip disc or sciatica may avoid this posture.
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PARIVRITTA
TRIKONASANA
Revolved Triangle Pose
Parivritta
Trikonasana Google Video
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While inhaling spread the legs apart by
about a meter by moving the right leg away from the left. Simultaneously raise both the hands
slowly till they
reach the horizontal position. While
exhaling, the right hand is taken down to the ground on the outside
of the left foot, while the left arm is raised up to the vertical
position. Turn the face up to look at the raised hand. Maintain at
the final posture for 1 minute with normal breathing. Return to
sthiti and repeat the same to the left side.
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Starting Sthiti:
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Tadasana
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Ending Sthiti
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Shithila Tadasana
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Type:
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Standing, Cultural
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Count:
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4
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Go to top
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Benefits
Gives rotational movements to the spine.
Improves the functioning of
Kidneys and strengthens the thigh
muscles.
Limitations
People with spinal problems, heart
problems, and severe hypertension may avoid this posture.
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PARSVA KONASANA
Lateral Angle Pose
Parsva
Konasana Google Video
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Move the right leg to about one and half
meter away from the left foot. Turn the right foot towards right side
of the body so that the toes are pointing away from the body.
Exhaling, bend the right knee and bring the Trunk to rest on the
right thigh, place the right hand on the ground beside the right
foot. Inhaling, stretch the left arm over the head, biceps touching
the left ear and look at the tips of the fingers of left hand.
Maintain the posture for a minute with normal breathing. Return to
sthiti. Repeat the same to the left side.
Note
In we final position, there should be a
right angle between the thigh and we leg and we other knee should not
bend. Both the soles should be fully in contact with the ground.
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Starting Sthiti:
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Tadasana
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Ending Sthiti
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Shithila Tadasana
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Type:
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Standing, Cultural
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Count:
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4
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Go to top
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Benefits
Expands the thorax, strengthens the
thighs, Prevents back pain, and stimulates the intestinal
peristalsis.
Limitations
People with Cardiac problems may avoid
this posture in the beginning days.
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