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How to Conveniently Practice Yoga Poses While Traveling

By admin September 22, 2017 0

Yoga enthusiasts love to travel like everyone else, but there is one part of traveling that every yoga enthusiast hates. The tight schedules and lack of space force them to skip their yoga routine. However, if you give it a thought, it is not so hard to overcome both these obstacles and easily practice yoga poses while traveling. Yoga comes with its own perks when it comes to space. You do not need an entire gym nor the equipment that most exercises demand for practicing yoga. Whether you are just starting the day or ending it, a little dose of yoga is, nevertheless, always refreshing. Traveling has its boon, but it is always a tiring affair. This is why you need yoga to re-energize and prepare yourselves to enjoy every moment of the trip. Yoga offers a huge bouquet of benefits, most of us are unaware of these benefits, especially the benefits for travelers. So, to break this dismal state of unawareness, here are some benefits, tips and poses that you can try during your trip. You will definitely take out your yoga mat and try a few poses once you finish reading. How Practicing Yoga Poses While Traveling Helps You Stay Fit Sitting for a long time with the inability to stretch can take its toll on your body. The new environments and an irregular eating and exercise schedule can make your health feel detrimental after a few days. Hence, practicing yoga while traveling is important. Here are some ways yoga can help in keeping you fit while on the road. 1. Keeps You Calm Doing asanas which promote deep breathing can assist you to restore healthy circulation of blood throughout your body. The result is a much newer and rejuvenated you. Doing yoga can help you find your happy place as you meditate and practice, zoning out from all the hullabaloo around you. You must just remember to inhale the positive energy and exhale all the frustration out of your body 2. Maintain Your Posture As we grow, the posture of your body starts deteriorating. You may not notice it till it becomes a big problem, but the gradual change needs to be checked. When you practice yoga, it helps in restoring and correcting your postures with the help of many poses. Some of such yoga poses are Downward Facing Dog Pose, Cat-Cow Pose, Mountain Pose and Four-Limbed Staff Pose. However, if you travel and stay out of touch with the yoga practice, your posture will be affected owing to all the prolonged hours of incorrect standing, sitting, sleeping, and even walking throughout the day. 3. Fights Stress You might think that because you are on vacation, you are leaving all the stress behind. But if you are a frequent traveler you must be wary of how stressful it can be if you end up with obnoxious or annoying people during our journey. I am sure you must have heard of people sticking their dirty feet in between flight seats, careless about the fact that the person in front of them might be uncomfortable. Now that surely can be depressing, downright unhygienic, and very stressful. So, to help you move on from zones and circles of unhappiness, yoga works as a wonder for people. It takes the stress and negative thoughts out of your mind, crumples it, and just allows you to let go of it. The result, every day you get to meet a more confident person in yourself. 4. Keeps You Rejuvenated The art of yoga is mostly popular because of its detoxifying properties. It helps the body recover from harmful toxins. Yoga is not a religion. Yoga makes a connection of your mind, soul, and higher power which brings peace, mindfulness, and confidence in your entire being. If you are someone who regularly practices yoga, you must notice the changes in your life before and after yoga. Before yoga life is always about procrastination, making many mistakes, lack in self-confidence, lower concentration levels, and chaos. But with the practice making way into your life these all fade away. It wakes your core being and rejuvenates you from within. You will be more mindful of what to do. Try to believe it. Add a short session of yoga to your daily morning routine even when you travel. It will help you throughout the day. Tips For Maintaining Yoga Practice On The Road Yoga is a reminder to be in the present, take in everything around you, experience all the emotions you are feeling and turn them into positive energy. Yoga forces you to pause for a minute and reconnect with your mind and body. It is important to feel strong and confident when you are exploring, and yoga does just that. To keep your yoga practice in check while traveling, here are some tips that you can follow. 1. Need only Small Space Yoga does not need much space for practicing. So, if your trip demands you to be out of the hotel room to the office and then back again, you can try yoga poses for small spaces like the Mountain Pose, Tree Pose, Cobra Pose or Pranayama. Just being able to get into the poses can be a great help for your body while you follow your busy schedule. 2. Yoga Mat is Easy to Carry Carry your yoga mat along with you where ever you go. After all, it is not a heavy luggage. You can opt for the fordable mats, which can easily fit inside your bag. You will never know when the opportunity might strike and give you alone time for yoga. Don’t want to carry a Yoga mat? No Worries. There are many poses that do not need a yoga mat. You can do following yoga poses without a mat: Dangle Pose Garland Pose (Malasana) Standing Pigeon ('Eka Pada Galavasana' Prep) Lord of the Dance Pose ('Natarajasana') Standing Backbend ('Anuvittasana') Revolved Chair Pose ('Parivrtta Utkatasana') Eagle Pose ('Garudasana') Thinking of what to use instead of Yoga mat to do your practice? You can use carpet or any other similar material that is firm and offers you a great grip like a yoga mat. If the grip is not firm like a yoga mat, you should restrict yourself to simple poses. 3. Search for Yoga Retreats Nearby Do research if there are any yoga retreats nearby, that can match your timings. Yoga is a popular fitness regime worldwide and more travel destinations are making yoga retreat an attraction for tourists. If you are traveling to North India, you can visit Rishikesh, a paradise city for a Yogi. There are a lot of Yoga schools which offer yoga TTC and retreat programs. IYMS Rishikesh offers 7 days, 15 days and 28 days yoga and meditation retreat programs. A perfect yogic routine with perfect yogic diet and a traditional Indian ashram await you for another chapter in your journey as a Yogi. 4. Practice Yoga Lying in Bed If you are tired and lying in bed, thinking “Can I do yoga in bed?” The answer is “YES.” You can always practice restorative yoga in bed like 'Balasana', 'Shavasana', and 'Viparita Karani' to help you relax and get a good night sleep. 5. Meditate Make time for 'Sadhana' or meditation whenever you get time even if it is for few minutes. This will help you stay mindful of your surroundings and connect to your inner self. 6. Surya Namaskar If you really do not have time, just do at least 12 sets of Surya Namaskar sequences. This will take just 5-10 minutes. It will cover up for all the yoga poses you miss throughout the day. Travel can inflict great damage to the mind and body. Hence, maintaining a yoga practice while on the road is crucial. Keep these tips handy and you will never lose another day without feeling fit. Yoga For Travelers – Poses You Can Try While Traveling A good yoga sequence is key to remaining grounded, energized, and focused during the stressful and long hours of travel. Here is a sequence of 10 yoga poses that you can perform within the four walls of your hotel room to counteract the negative effects of traveling. 1. Mountain Pose ('Tadasana') Yoga Level: Beginner Style: Hatha Yoga Gaze: Forward to Infinity Duration: 10 – 20 seconds Repetition: 5-10 times Stretches: The whole body Strengthens: Back, Knees, Thighs, Ankles It is the starting pose for all standing poses. It is one of the most basic poses that can be done by almost everyone and at any time of the day. This pose needs to be done on an empty stomach. Practicing 'Tadasana' can improve the body’s balance, posture, and respiration. The pose teaches you to be connected with the earth as you remain grounded during the practice. 2. Tree Pose ('Vriksasana') Yoga Level: Beginner Style: Hatha Yoga Gaze: Forward to Infinity Duration: 2 minutes Repetitions: 1 Minute on Each Leg. Repeat Twice with Each Leg Strengthens: Vertebral column, Thighs, Calves, Ankles Stretches: Shoulders, Thorax, Groin, Thighs, It is another balancing yoga pose, which can demonstrate your state of mind. This pose demands focus. You place your gaze in front for maintaining a steady balance. In this pose, feet and legs act as a support for upper body resembling the roots of a tree that gives the foundation for its branches. 3. Chair Pose ('Utkatasana') Yoga Level: Beginner Style: Vinyasa Yoga Gaze: Third Eye or Upward to Infinity Duration: 30-60 seconds Stretches: Shoulders, Thorax Strengthens: Vertebral Column, Thighs, Calves, Ankles This is another great pose for practitioners of all levels. The chair pose is a squatting position which is powerful and intense. This pose stimulates blood circulation, strengthens the muscles of legs and hands, and improves the functionality of the diaphragm. It is also a good pose to increase sense of balance and willpower. 4. Standing Forward Fold Pose ('Uttanasana') Yoga Level: Intermediate Style: Hatha Yoga Gaze: Keep eyes closed or Gaze softly at Knees Duration: 15-30 Seconds Stretches: Calves, Hamstrings, Hips Strengthens: Knees, Thighs This pose stretches your hamstrings and lumbar spine internally, enhancing your flexibility. Furthermore, the inversion of the upper body helps blood circulate to the brain, thus making you more mindful of your surroundings. This is the ideal pose for backpackers who are out walking most of the time and navigating their way through a location. 5. Downward Facing Dog Pose ('Adho Mukha Shvanasana') Yoga Level: Beginner Style:Ashtanga Yoga Gaze:Navel Duration: 1-3 minutes Strengthens: Arms, Back, Legs Stretches: Hands, Shoulders, Back, Calves, Hamstrings, and Arches of the foot The asana is named after the way a dog stretches after it wakes from a nap. The inversion allows the blood to flow into the brain, again helping you release stress, anxiety, and anger. 6. Four-Limbed Staff Pose ('Chaturanga Dandasana') Yoga Level: Beginner Style: Vinyasa/ Ashtanga Yoga Gaze: Tip of the Nose Duration: 30-60 seconds Stretches: Navel Strengthens: Arms, Wrists During the plank pose, your body resembles a strong and straight plank, with the weight of the body resting on the hands and feet. The pose is somewhat like a push-up, only that the arms must not be pushed up and down. The pose strengthens the arms and wrists and tones the abdominal muscles. It elongates the spine, increases oxygenation of the muscle tissues, and assists in removing tension held between the shoulder blades. 7. Cobra Pose ('Bhujangasana') Yoga Level: Beginner Style: Ashtanga yoga Gaze: Third Eye or Upward to Infinity Duration: 15-30 seconds Stretches: Shoulders, Thorax, Lungs, Abdomen Strengthens: Vertebral columns This pose demands high levels of arm-strength to hold on to the position. Doing the pose opens your chest, stimulates the digestive organs and increase mobility in the vertebral column, strengthens back and improves the functionality of the respiratory organs. 8. Garland Pose (Malasana) Yoga Level: Beginner Style: Hatha Yoga Gaze: Tip of the Nose Duration: 60 seconds Stretches: Lower back, Thighs, Hamstrings, Groin, Strengthens: Digestive system, Lower back, Hips, The Malasana is a deep squat, which is done by keeping your feet together. The pose benefits the muscles, organs, and soft tissues of pelvic organs. Furthermore, it improves the mobility of legs, opens hips, and gives lumbar spine a supported stretch. 9. Headstand (Sirsasana) Yoga Level: Intermediate to Expert Style: Vinyasa Yoga Gaze: Tip of Nose Duration: 1-5 minutes Stretches: Legs, Back Strengthens: Arms, Vertebral column, Lungs Legs Headstand pose is known as the king of all yoga asanas. The benefits of this pose are numerous starting from calming the nervous system to stimulating blood circulation in the heart and balancing the hormonal and digestive systems. 10. Corpse Pose ('Shavasana') Yoga Level: Beginner Style: Ashtanga Yoga Gaze: Keep eyes closed Duration: 10-12 minutes Strengths: Restores the body This pose is mostly known for its beneficial applications in improving concentration, curing insomnia, calming the mind, releasing stress, fatigue, and depression. It is the best pose for you to end your day with to get the peace you are looking for. Conclusion Traveling is fun, enlightening, life-changing, spontaneous, eye-opening and all the other positive things you can think of. To master the art of traveling, you need to find a balance between your daily routine and adventurous extravaganza. If you don’t find the right balance, your body will soon get tired and your travel will become hectic. Eating, sleeping and doing yoga properly are keys to an extended travel plan with minimal fatigue. If you are used to yoga practice while at home, then disconnecting yourself from the practice and daily routine during vacation will remove the balance that your body is used to. Hence, no matter where you go, continue the practice of yoga poses while traveling to feel the normal ‘YOU.' A yoga routine will re-energize and recharge you every day to be lively and full of energy for the adventures of the next day.

India – The Best Place to Start Your Yoga Career

By admin August 19, 2017 0

We all aspire to have a career, where we not only have a good source of livelihood but also lead a healthy life. Yoga Alliance certified teachers training courses have given this great career opportunity to thousands.

4 Poses that Trigger Yoga Injuries – How to Prevent Them

By admin July 28, 2017 0

Yoga - an ancient art of meditation and spiritual practice has won worldwide acceptance as the bearer of physical and mental well being. It is practiced in every nook and corner of the globe with impact on the younger as well as the older generation. While you can enjoy the bodily benefits of this age old practice, you also have to keep in mind that you may be subjected to yoga injuries without careful consultation from the yoga gurus. What Triggers Yoga Injuries? Yoga has become a fashion rather than a holistic experience for the practitioner. The younger generation, especially inspired by today’s new age celebrities wants to achieve a zero figure instantly. This trend has brought out a set of fast yoga classes all over the metro cities. In these classes, yoga instructors often encourage the learners to perform tough yoga asanas repeatedly without the basic alignment principals causing painful injuries. (a) Lack of Warm Up Lack of warm up sessions before performing the asanas strain the ligaments and muscles resulting in muscle pulls, back sprains, damage to the wrists, knees, and ankle joints. (b) Going Beyond Body's Limit Pushing one’s limits to achieve perfect positions immediately by avoiding the warning signs of discomfort produced by the body will result in serious injuries like torn muscles, tendons, and ligaments, broken bones, and fractured ankles. (c) Ignoring Signs of Discomfort Sometimes learners try to avoid the failings in their body to achieve healthier goals. For e.g. someone with a weak back ignores the warning pain and pushes himself/herself into too many backbending positions. Thus injuring the frail back further. (d) Avoiding Proper Rest Fatigue and pain are clear signs of preventing further yoga injuries. Allow the body to heal and then resume the practice. Common Yoga Injuries Some of the asanas are not to be tried by beginners and the faint-hearted they are better left to experts and masters of the skill. 4 yoga asanas which are dangerously known to risk injuries are mentioned below: 1. Cobra Pose or Bhujangasana This pose involves bending backward with tilted neck while lying on your stomach and raising your upper body with the support of arms almost like a raised hood of the cobra. Injuries Caused from Cobra Pose If done restlessly this position causes injuries to the lower back. The lumbar spine gets sore or suffers from compression tear. It also causes damage to the elbows if they are positioned in a hyperextension way. Prevention from Injuries Caused by Bhujangasana Novices are advised to be cautious while doing this asana. Individuals suffering from chronic back pain or having spinal injuries must completely avoid the said asana. It is advisable to save the knees aligned with the backbone to prevent any irrational twists that cause harm. Usage of a pulley under the sacrum is advised to rest the pelvis. Read more about Cobra Pose. 2. Headstand or Sirsasana It is extremely complicated and to be avoided by beginners and people suffering from neck discomfort. This yoga position involves balancing the entire weight of the body on one’s shoulders, neck, and arms while the body is inverted with legs in the air and neck resting on the floor. Injuries Caused from Headstand If done incorrectly the body alignment will be disturbed causing neck sprains, shoulder sprains, or serious head traumas. This asana must be done under special and strict guidance from the yoga instructor. Prevention from Injuries Caused by Sirsasana Individuals suffering from glaucoma must completely avoid this asana as it involves the surge of blood to the head and eyes. Taking the support of a solid structure like for example a wall is advised to gain perfect balance and avoid injury. Placing shoulder support to gain balance is another ideal technique to avoid injuries while doing this asana. Performing warm-up positions like the dolphin position, forearm plank, and down-dog position prevent the body from harm. 3. Wheel Pose or Chakrasana It is a backbending asana where the hands and feet are aligned on the floor with the upper body bending backward in a tension stretch. Injuries Caused from Wheel Pose This pose causes a serious tear to the back muscles and upper body torso if not performed accurately. Prevention from Injuries Caused by Chakrasana Make sure the body is perfectly aligned with the back to avoid any spine tension and injury. People suffering from slip disc/spinal disc problem must completely avoid this asana. 4. Shoulderstand or Sarvangasana This pose is sometimes mistaken with the Sirsasana, it involves balancing the body weight on the shoulder muscles. Injuries caused from Shoulderstand Excessive pressure on the cervical vertebrae causes injuries to the shoulder and strain on the neck. Prevention from injuries caused by Sarvangasana While performing this pose, it is advisable to use blankets as padding for the cervix. Beginner enthusiasts are advised to stay away from this pose till they master the craft. How to Prevent Yoga Injuries First, learn to listen to your body, the aching muscles and strained tissues must be put to rest before trying out new poses. Stay away from strenuous yoga exertion in the beginning. Learn to enjoy the gentle movements instead of striving to achieve perfection in one day. Always begin with warm-up positions. Start with light breathing exercises, master a perfect aligned body before moving on to positions that require alignment of the body. Learn to master long and rhythmic breathing technique to keep the body in a relaxed state while performing the asanas. An erratic breath indicates possible harm. Instead of honing all the asanas in one session, go easy on the ego and be a dumb and wise scholar. Lastly, in case of previous injuries, consult a doctor before taking up the holistic experience or follow guided lessons from the yoga instructor. Conclusion A healthy mind, body, and soul are nurtured and not achieved all in a day’s work. Learn to balance the art of yoga with daily life to avoid serious consequences. Be a gentle learner, the dedication will achieve perfection in no time.

A Complete Guide About Various Types of Yoga Poses

By admin July 9, 2017 0

Yoga may sometimes seem mystical, but the different types of yoga poses are rooted in many ancient texts that originated in the Indian sub-continent. There are many asanas in yoga, each meant for a different purpose. Some asanas are meant to help you build muscle, or perhaps stamina. Others are meant to provide succor to your body as well as mind. There are several types of yoga postures, classified based on different criteria. For example, The Bow Pose (Dhanurasana) can be classified in multiple ways: Based on the type of yoga posture, the asana falls under backbend category. Judging by its level of difficulty, it would be put in the intermediate category. Depending on the position you have to be in to perform the asana, it would come in the prone position category. This pose could be called a stretching pose based on its application. If you’ve been thinking to start yoga or doing it for a while now, but have no idea which yoga style is best for you, then read our blog about various types of yoga styles. Take a look at the types of yoga poses based on various criteria. With this understanding, you could perhaps devise your own routine based on guidance from your yoga instructor. Types of Yoga Poses We have classified yoga postures based on following 4 criteria: Yoga Position Yogi/Yogini Level Application of Yoga Pose Preposition Required for Yoga Pose Classification Based on Yoga Position While there isn’t an authentic figure on just how many asanas exist, many of the known ones can be categorized based on their positions. There are following types of yoga positions: (a) Arm Balance Yoga Poses (b) Binding Yoga Poses (c) Core Yoga Poses (d) Twist Yoga Poses (e) Inversion Yoga Poses (f) Hip-Opening Yoga Poses (g) Forward Bend Yoga Poses (h) Backbend Yoga Poses (i) Sidebend Yoga Poses (a) Arm Balance Yoga Poses While doing arm balance asanas, you support or balance your whole body with your arms. As sedentary lifestyles become increasingly common, most people do not have much upper body strength required to do these poses. It’s difficult, but not impossible. So, spread your fingers in a star shape on the mat, and start small, but don’t give up. You could start out with the Crocodile Pose (Makarasana) which mostly has you lying on your stomach with your elbows up to shoulder level. You could then move on to more complex ones such as: Downward Facing Dog Pose (Adho Mukha Svanasana) Four-Limbed Staff Pose (Chaturanga Dandasana) Crane Pose (Bakasana) Crow Pose (Kakasana) Feathered Peacock Pose (Pincha Mayurasana). Holding a pose for longer builds both strength and stamina. (b) Binding Yoga Poses According to the Hatha Yoga style, binding poses are those in which one part of the body is holding another, or when your limbs are intertwined. Binding poses allow the body to get deep into the pose, stretching your body more, and for a longer time than other poses. Binds are physically taxing, so make sure you get them right. Warm up well, by doing simple asanas that stretch your body before you begin to do binding poses. You could use props such as straps so that even if your arms aren’t linking through your knee behind your back, it’s ok. Examples of Binding yoga poses are: Bound Extended Side Angle Pose (Utthita Parsvakonasana) Noose Pose (Pasasana) Sage Marichi I Pose (Marichyasana I) Sage Marichi II Pose (Marichyasana II) (c) Core Strength Yoga Poses Some poses are specifically aimed at strengthening the core body. This comprises a range of muscles on the front, back and sides of your abdomen muscles. One of the simplest core yoga poses is the Staff Pose (Dandasana): all you have to do is sit with your legs stretched out in front of you. Don’t let the pose’s simplicity fool you though. Sitting on the floor with your back erect and legs stretched out isn’t quite so easy. Once you master this, you can move on to tougher asanas such as: Tiger Pose (Vyaghrasana) Boat Pose (Paripurna Navasana) Plank Pose (Phalakasana) Side Plank Pose (Vasisthasana) Four-Limbed Staff Pose (Chaturanga Dandasana) (d) Twist Yoga Poses Been slumping while at work for hours on end? Try straightening your back and sit erect and you will notice an immediate alertness. Now imagine feeling like that all the time, and on an everyday basis. You can achieve this with twist poses. What you basically do in a twist pose is move your shoulder so that it faces one side while your hips face the opposite side. Twist poses keep your spine well-oiled, making it more flexible, reducing pain and increasing movement. It can also help alleviate strain on the back accumulated through bad posture and hunching. Some of these poses include: Prayer Twist Pose (Namaskar Parsvakonasana) Supine Spinal Twist Pose(Supta Matsyendrasana) Revolved Side Angle Pose (Parivrtta Parsvakonasana) Half Lord of the Fish Pose (Ardha Matsendrasana) Marichi Pose (Marichyasana) Noose Pose (Pasasana) (e) Inversion Yoga Poses Inversions are tough to pull off as they require a certain skill level, stamina and focus to maintain balance. Several asanas, such as the Bridge Pose (Setu Bandhasana) and Downward Facing Dog Pose (Adho Mukha Svanasana), incorporate some level of inversion. You can opt for these if you’re still a beginner or if an instructor isn’t around to give you directions. Inversions increase blood flow to the brain, and are beneficial to cleaning up your circulatory system. Full inversions such as the Headstand (Sirsasana) and Shoulderstand (Sarvangasana), help improve focus and core body strength. (f) Hip-Opening Yoga Poses Believe it or not, if your hips lack exercise, they do not absorb their share of your body’s weight. This puts excess pressure on your spine, and can cause pain. To ensure your hips pull their share of body weight, you can include hip-opening poses in your daily routine. Hip-openers can be tricky if you don’t know what you’re doing. You can end up exerting pressure on your joints as you stretch. Beginners can start with poses like: Happy Baby Pose (Ananda Balasana) Extended Leg Squat Pose (Utthita Malasana) Balancing Bound Angle Pose (Dandayamna Baddha Konasana) Supine Pigeon Pose (Supta Kapotasna) After beginners poses you can try following intermediate poses: Garland Pose (Malasana) Tortoise Pose (Kurmasana) The Pigeon Pose (Kapotasana) and Monkey Pose (Hanumanasana) are two of the most challenging asanas one can do. (g) Forward Bend Yoga Poses These poses help make your joints more elastic and flexible while also working on your abdomen. They also stretch the hips, calves, knees, thighs, and spine. Forward bends can be a great way for office workers to loosen up and work out the tightness in their backs, necks, and shoulders. Some forward bend poses include: Child Pose (Balasana) Seated Forward Bend (Paschimottanasna) Standing Forward Bend Pose (Uttanasana) Intense Side Stretch Pose (Parsvottonasana) Warrior Seal Pose (Virabhadra Mudra) Standing Head-to-Knee Pose (Dandayamana Janu Sirsasana) (h) Backbend Yoga Poses Also called chest-opening poses, these vary in rigorousness and can leave you feeling exhilarated. They loosen up your chest, shoulders, and neck, which are often stiff, thanks to sedentary lifestyles and the stress of everyday living. You can work in backbends in between core body poses and forward bends so that you avoid straining your back. Backbends poses can be complex and may require an instructor to show you where your body must experience the stretch. For instance, if you don’t know how to do the Fish Pose (Matsyasana) you might end up with a neck injury. Also, some of these poses might aggravate existing conditions such as lower back pain. But some easy poses, such as the Cat Pose (Marjariasana), could be very relaxing for the spine and stomach area while the Bow pose (Dhanurasana) could make you aware of every muscle in your body. Pregnant women need to be careful about which poses they perform. Few more example of backbend poses are: Bridge pose (Setu Bandhasana) Camel Pose (Ustrasana) Cobra Pose (Bhujangasana) Dancer Pose (Natarajasana) (i) Sidebend Yoga Poses Most people are used to bending forward, and to an extent backward. But bending sideways is something we rarely do, and can be tricky when you do it in a yoga pose. Sidebends are crucial to all-round fitness, especially the muscles between your ribs. The sidebends poses are often part of other asanas not specifically aimed at these muscles. Sidebends can also be tricky for beginners. Asanas such as Gate Pose (Parighasana), Revolved Head-to-Knee Pose (Parivrrta Janu Sirsasana), Extended Triangle Pose (Utthita Trikonasana), work on both the sides of your upper body as well as your lower body. Since sidebends require a greater sense of balance, those with dizziness or low blood pressure must avoid these poses. Classification Based on Yogi/Yogini Level You need to learn how to walk before you can run. With yoga, you need to get your basics right. Allow your body to get used to stretching, so that it eventually achieves its full potential. The different types of yoga exercises are classified into following 3 categories depending on their level of difficulty: (a) Beginner Level (b) Intermediate Level (c) Advanced Level (a) Beginner Level As a beginner, start with basic asanas. Don’t push your body to do more than it can handle. For instance, while starting out with the Boat Pose, you may initially not be able to lift your legs more than a couple of centimeters off the floor. Time will loosen up your body enough to achieve the 45-degree angle your feet are supposed to be in. Yoga positions for beginners include: Mountain Pose (Tadasana) Bridge Pose (Setu Bandhasana) Cat Pose (Marjariasana) Chair Pose (Utkatasana) Cobra Pose (Bhujangasana) Crocodile Pose (Makarasana) Downward Facing Dog Pose (Adho mukha śvānāsana) Goddess Pose (Utkata Konasana) (b) Intermediate Level Once you master the basic stretches and movements, you can handle more complex asanas which incorporate backbends, sidebends and binds.Asanas of intermediate level require more strength and flexibility than beginner level poses. Examples: Camel Pose (Ustrasana) Bow Pose (Dhanurasana) Cow Face Pose (Gomukhasana) Crow Pose (Bakasana) Dancer Pose (Natarajasana) (c) Advanced Level Advanced asanas require a lot of stamina and a good sense of balance. They also involve deep stretches of your limbs and back. You can challenge your flexibility and strength with these poses. Examples: Archer’s Pose (Akarna Dhanurasana) Bound Angle Headstand pose (Badha Kona Sirsasana) Compass pose (Parivrrta Surya Yantrasana) Dove pose (Vajraa Kapotasana) Feathered Peacock Pose (Pincha Mayurasana) Firefly pose (Tittibhasana) Classification based on Application of Yoga Pose Yoga poses can be classified into below mentioned 6 categories based on how the pose is applied to the mind and body to achieve certain goals: (a) Meditative Yoga Poses (b) Yoga Poses for Improving Health (c) Relaxing Yoga Poses (d) Strengthening Yoga Poses (e) Stretching Yoga Poses (f) Balancing Yoga Poses (a) Meditative Yoga Poses These are meant to bring your body into a position that is relaxed, yet controlled, so that you can focus on your breathing, which is key to meditation. Some of the asanas which can be used for meditation include: Easy Pose (Sukhasana) Half Lotus Pose (Ardha Padmasana) Lotus Pose (Padmasana) (b) Yoga Poses for Improving Health Specific yoga poses can be used to overcome certain kinds of pain (such as back pain and menstrual pain), and tackling lifestyle conditions such as obesity. Certain yoga asanas can also be beneficial to pregnant women, by helping them improve their overall well-being. Keep in mind that doing yoga to help with specific situations must always be done in consultation with a medical practitioner. (c) Relaxing Yoga Poses Also called restorative poses, these asanas are used to relax your body. Often, they are alternated with strenuous poses so as not to over exert your muscles. Such poses include Child’s Pose (Balasana) and Corpse pose (Savasana). (d) Strengthening Yoga Poses These strengthen different parts of your body, and build muscle and stamina. For instance, the Crow pose builds upper body strength, especially in the arms. (e) Stretching Yoga Poses Most asanas involve some amount of stretching or the other, but some are specifically aimed at stretching your muscles. These are often used to warm up before performing more complex poses. One simple asana that can possibly exercise your whole body – in terms of both strength and stretching – is the Sun Salutation (Surya Namaskara). It incorporates stretching, back bends, forward bends, and stretches. (f) Balancing Yoga Poses Achieving balance in your life or during your yoga routine isn’t easy. Especially when you’re trying to do advanced poses such as headstands. You do some balance poses on your feet and others on your hands, or even on your head. Balance asanas are of varying degrees of difficulty and complexity, but all of them improve coordination and increase strength in different muscles. Besides the physical benefits, balance poses bring equanimity to the mind as it blots out everything except maintaining that balance. Because if you get distracted, you just might fall. Classification Based on Preposition Required For the Yoga Pose All asanas require a position to start out from. Based on this preposition too, yoga poses can be classified into 4 categories: (a) Supine Yoga Poses (b) Prone Yoga Poses (c) Sitting Yoga Poses (d) Standing Yoga Poses (a) Supine Yoga Poses A supine position is one in which you lie flat on your back to begin the asana. Such poses are easy for people of all body types and also for people recovering from illness or injury. Examples of supine yoga poses are: Wheel Pose (Chakrasana) Bridge Pose (Setu Bandhasana) Happy Baby Pose (Ananda Balasana) Supine Bound Angle Pose (Supta Baddha Konasana) Wind Reliving Pose (Pavana Muktasana) Plow Pose (Halasana) Wind Relieving pose (Pavanmuktasana) Double Leg Raise Pose (Uttanpadasana) (b) Prone Yoga Poses While supine position asanas are easy on the body, asanas whose starting point is a prone position are physically taxing. The majority of prone position asanas are backbends which build core body strength and stamina as they are challenging to hold. Here are some examples of prone yoga poses you can practice: Eight-linbed Pose (Ashtangasana) Four-limbed Staff Pose (Chaturangasana) Crocodile Pose (Makrasana) Locust Pose (Shalabhasana) Cobra Pose (Bhujangasana) Bow Pose (Dhanurasana) (c) Sitting Yoga Poses Although sitting positions are most associated with meditation and pranayama, you can give your body a good workout with these poses. They tone your stomach muscles, can help relieve lower back pain, and stretch the muscles of your body. Examples of sitting yoga poses are: Hero (Virasana) Garland (Malasana) Upward Boat (Paripurna Navasana) Easy Pose (Sukhasana) Firelog (Agnistambhasana) Accomplished Pose (Siddhasana) Gracious Pose (Bhadrasana) Bound Angle Pose (Baddha Konasana) Prayer Squat (Namaskarasana) Lion Pose (Simhasana) (d) Standing Yoga Poses Many yoga postures are standing asanas. These generally tend to be more strenuous than sitting or supine asanas as you remain on your feet. Following are examples of standing yoga poses: Mountain Pose (Tadasana) Tree Pose (Vrikshasana) Dancer Pose (Natarajasana) Eagle Pose (Garudasana) Goddess Squat Pose (Utkata Konasana) Conclusion Now that you have the low down on the different types of yoga poses and what they can do for you, go ahead and set up your own yoga routine suited to your mental, spiritual and physical needs and goals.

International Yoga Day – Make Yoga A Part Of Your Life

By admin June 20, 2017 0

Yoga was being practiced by millions of people all over the world long before the world’s leader sat up and officially took notice of its benefits. When the United Nations started the initiative of recognizing universal yoga appeal through International Yoga Day, it has gone places it has never been before, reaching even more people. How The World Got The International Yoga Day? On December 11, 2014, following a representation earlier that year from India’s Prime Minister Narendra Modi, the United Nations General Assembly unanimously voted in favor of declaring an International Day of Yoga. As many as 177 member states unanimously adopted the text of the resolution which was drafted by India’s Permanent Representative Asoke Mukherji and introduced in the UN General Assembly on December 11, 2014. June 21 was chosen as the day for Antarashtriya Yog Divas (International Yoga Day) as it is the longest day of the year in the northern hemisphere. The day holds significance in many cultures across the world. Yoga Most estimates suggest that yoga philosophy is hundreds of years old. The term Yoga is derived from the Sanskrit ‘Yuj’, which means to join, unite or yoke together. What the term is essentially referring to, is the unity or merging of the body, mind and spirit. Through this unity, an individual can achieve self-realisation, or a state of freedom that is known as ‘kaivalya’. In this state, a person does not merely exist, but lives a life full of energy that is tempered with calmness, vitality and health. No doubt, yoga has evolved from the time that the first yogi, believed to be Shiva or the Adi Yogi taught the first seven pupils yogic philosophy. Today, in the past millennium and more recently, in the last two centuries, the practice of yoga, especially as a form of exercise has gained immense popularity. So, what exactly is so special about yoga? The world over, people believe in the benefits of yoga, which they practice in a multitude of styles. They choose various permutations and combinations of yogic practices: Yama (Restraints) Niyama (Observances) Asana (Postures and Poses) Pranayama (Breathing) Pratyahara (Withdrawal) Dharana (Attention) Dhyana (Meditation) Samadhi /Samyama (Integration) Shat-karmas (De-toxification) Yukta-ahara (Food), and many According to Dr, Ishwar Basavaraddy (Director of the Morarji Desai National Institute of Yoga), yoga works on the body, mind, emotion and energy. Based on this, there are four broad classifications of yoga, namely: Karma Yoga (Utilization of the body) Bhakti Yoga (Emotion) Gyana Yoga (Mind) Kriya Yoga (Energy). Yoga gurus combine all these aspects to enable an individual to be a wholesome person. The benefits of yoga are many, and people experience them gradually on many levels of their minds and bodies. Healthy minds and bodies make wholesome people who are capable of not just surviving the harshness of the world, but also living full lives. Why you should practice yoga? Yoga not only makes your body strong, supple and energetic, but also slowly improves the working of your inner organs, posture, bodily processes such as respiration, blood circulation, digestion, and menstruation. Yoga can also be beneficial to several health conditions and injuries. It also helps reduce mental and emotional stress, by making you focus on doing an asana and drawing your attention to your breath and body. This has a great impact on calming your mind. The most crucial thing that International Yoga Day will do is introduce more and more people - not just in India but the world over - to yoga and its benefits. Yoga at International Yoga Meditation Society (IYMS) Rishikesh-based International Yoga & Meditation Society (IYMS) is a non-profit organization that aims at promoting yoga by initiating people into the philosophy in the traditional way. IYMS is started in 1961 by Avdhoot Ji Maharaj and his disciples. It is a Registered Yoga School (RYS) that is certified by the Yoga Alliance. This world class yoga training facility has some of the best yoga gurus of Rishikesh. Since its inception, the Society has trained over 2500 professionals belonging to over 35 countries, not just in the yoga asanas but in the philosophy and science that form the basis of yoga. The Society offers courses for different styles of yoga, such as Ashtanga Yoga Hatha Yoga Meditation & Pranayam Retreat Gurus at the ashram believe that learning yoga is a continuous process. They will assist you to identify a yoga style that is best suited to your needs and abilities and help you master the style. Courses are available for both individual practitioners and person aiming to become a yoga instructor. To ensure a good teacher-student ratio, seats are limited to 30 students per batch. Students stay in the Avdhoot Ashram for the duration of the course. Conclusion All over the world countries are organizing celebrations of International Yoga Day and flagging off various long-term initiatives. Furthermore, with such events, yoga is all set to get a major boost. What better way to initiate yoga into your life than International Yoga Day? Join hundreds of others who too will take a step in the same direction and be part of the movement.

A Cheatsheet On How To Prepare For Your First Yoga Class

By admin June 14, 2017 0

If you’ve zeroed in on yoga as your choice of exercise, or perhaps your road to finding calmness, you’ve come to the right place to learn what to expect from yoga, and how you can prepare for your first yoga class. Now that you’ve decided to go for it, you must have several questions about what to wear, whether you should eat before class, whether you will be able to cope, etc. Fear not, all your questions will be answered in the time it takes you to read this article. Here’s what you need to know about "how to prepare yourself for first yoga class". Which Type of Yoga is Best For You? Yoga can be done by anyone and everyone, regardless of age or physical fitness. While each yoga style has its own benefits, it is, however, important to choose the style that would be best for you. So how would you know which style suits you? Try by asking yourself some questions. What need are you seeking to address? Are you looking for a way to exercise your body? Is it to complement another type of exercise? Are you hoping that yoga will help you spiritually? Are you looking for inner peace through yoga? You can read our article to learn the pros and cons of different types of yoga styles. For instance, Hatha Yoga style is slow, introduces you to basic postures. This style is advisable for beginners for their first yoga class. In comparison, Vinyasa Yoga is for exercise junkies: you are constantly moving, no breaks until the end. Plus, the routine changes every day. Ashtanga Yoga could be the answer to your problems if you are particularly looking at physical fitness and improving the alignment of your body. If it’s a spiritual need that you seek to fulfill, perhaps Kundalini Yoga is your thing. If you need healing, and time to recover from burnout, then restorative yoga could be good for you. Based on what you have learned, you could choose a style which is best suited to you, or the best one for you at this point of time. You can always change it depending on your needs. Now, find a class near your house or place of work, so that it is easy to reach. You could also check if they have separate classes for beginners. Most classes last an hour, some might even take about 90 minutes. Yoga Gear Preparing for yoga class doesn’t really require anything fancy. Unlike many sports which require hefty initial investment, it’s usually quite budget-friendly. Preparing for yoga class doesn’t really require anything fancy. Unlike many sports which require hefty initial investment, it is usually quite budget-friendly. First, you need a mat. Most yoga studios will provide mats to students who don’t have theirs. But since people sweat on the mat, it may not be a very good idea to use mats that everyone uses. Yoga mats are affordable, even though some brands will sell it to you at sky high prices. Make sure your mat has a good grip so that it stays put, and you don’t slip while you’re trying to do a warrior pose. You might keep a water bottle and a towel handy. Blocks, bolsters, straps and other props are usually available with yoga studios, so you don’t need to buy them separately. What to Wear to Your First Yoga Class Next in line are clothes. Yoga involves all kinds of bending and stretching, so you need something that will allow your body to move freely. All the bending and stretching can make your clothes go in all directions unless you wear something appropriate. Ideally, form-fitting clothes (yoga pants, tights, close-fitting shorts and T-shirts) are the best. Sports bras are better than regular bras, as the latter move around, or could have underwires. You could keep a change of clothes if you’re not going straight home after the class. What do you wear to yoga on your feet? If you’re wondering “what to wear on your feet during yoga?”, the answer is: NOTHING. Yoga is practiced on barefoot. There is no need to wear either shoes or socks. You might want to wash your feet before the class if you’ve been wearing closed shoes all day. What not to wear to yoga? Wearing loose or ill-fitting clothes can affect your concentration. For instance, wearing loose T-shirts or pants can be irritating while doing a shoulder stand. A loose T-shirt will fall over your chest, exposing your stomach. You would be more occupied in straightening your clothes than in maintaining the asana. Food You’re not getting anywhere if you don’t have the energy to lift yourself off your mat. Doing yoga on an empty stomach isn’t a very good idea. But neither is doing it on a full stomach. Your body needs to focus on what you’re telling it to do, and not on digesting a sumptuous meal. What you need, is something in between. It’s usually a good idea to have a light snack an hour or two before you begin your class. Keep it simple. Eat fruits or a salad, or drink a smoothie. After the class, you could also munch on something light to keep your stomach happy until you get your next meal. Water The one of the most important tips for first yoga class is to Drink Lots of Water. Most doctors will advise you to drink about two liters a day, regardless of your level of exercise. If you keep yourself well-hydrated throughout the day, you don’t need to focus so much on drinking water before the class. If you’re the type who gets engrossed in work and forget to drink enough water, make sure that you are well hydrated before the class starts. Start drinking a lot of water at least two hours before the class starts so that your body can absorb it well. Water is especially important if you’ve decided to opt for hot yoga classes. Since you’ll be sweating it out in an artificially heated room, you will need to make sure your body is well-hydrated. There are no water breaks during a yoga class. But unless you’re doing a Vinyasa class, you can always stop for a moment to get some water. After class too, drink enough water. Keep yourself well hydrated. Arrive Early, Stay Until the End Coming early to class gives you a good opportunity to talk to your instructor and ask any questions you might have, especially if you require tips for your first yoga class. If you’re early, you have enough time to set up your mat, and keep your towel and water bottle next to you before class starts. Also, you avoid disrupting the class once it is underway. It’s just plain annoying to have someone pottering around making a noise trying to set up when they’re late. Getting to your class 10 minutes early will help build a routine for your body. As time passes, those 10 minutes will help get your body into yoga mode. Follow Teacher's Instructions During Your Yoga Class In your first yoga class, you’re going to be blank. That’s OK. It might take you a while to understand your teacher’s instructions well enough to execute them. Remember you are here to learn. Don’t get discouraged or flustered if you can’t keep up with the rest of the class. It helps if your mat is behind someone who knows how to do the yoga poses correctly. That way, you can see what others are doing, and imitate them. Most yoga teachers know where beginners are likely to slip up, which alignment can go wrong. Teachers often walk around the class, especially with beginners, telling them how to bend or stretch, and adjusting postures and alignments. If you are not comfortable with them touching you to correct your posture, let them know in advance. If you have questions, you can always talk to your instructor at the end of a class or the beginning of the next one. You could also talk to your instructor before your first yoga class so that you can discuss your concerns. Taking Breaks Taking breaks during yoga classes can depend on the type of style you’ve opted for. As a beginner, taking up Vinyasa or Bikram isn’t a very good idea, so let’s assume that your yoga class is slow-paced. Generally, yoga instructors do not haul you up for laziness if you take a short break. However, this does not mean you can walk out and take a phone call and come back. If the class has become too strenuous for you, or you’re simply not feeling yourself, take a few minutes to do the Child’s pose. Kneel on the mat, toes together and knees apart. Sit on your heels, then lean forward and place your forehead on the mat while your hands are clasped behind your heels. You can be in this pose as long as you need to feel rested enough to join the rest of the class. Don’t Hold Your Breath! Breathing is very important in yoga practice. Initially, you might have trouble coordinating your breath with your movement, but that is perfectly all right. No need to get all worked up about it. Just keep following your teacher’s instructions and move accordingly. Don’t forget to breathe while you are struggling to achieve a particular asana, even if it’s not exactly how you are supposed to be doing it. In time, you will learn to coordinate your breath with your movement. Some asanas require the Ujjayi form of breathing. You constrict your throat a bit so that when you inhale and exhale, your breath is loud. Music, Meditation and Chanting Most classes involve some amount of chanting or music. Some studios may have more of it than others, and it may also depend on the yoga style you have chosen. Some classes might begin or end with an “Om” chant. This chant is believed to energize you and activate different chakras. At the end of your class your yoga teacher might play some music while directing you to relax in the Shavasana or Corpse pose. This is important. Don’t walk out, thinking that the class is over is you’re not doing anything vigorous. Meditation could also be a part of your yoga routine. Often, a yoga teacher will instruct students to get into the Lotus pose or Padmasana to meditate for a few minutes before winding up the class. Routine Yoga isn’t going to be much good to you if it doesn’t become a part of your routine. You need to figure out how often you will practice yoga. And then stick to it. The mere decision of doing yoga every day is half the challenge. Initially, as you struggle to bend, stretch, twist and balance, you will discover muscles you never thought you had. And yes, there will be some soreness. You might not be able to touch your toes with your fingers on the first day, or the second day, or even the third. Don’t push your body beyond what it can do. Let it progress at its own pace. All you have to do is to get back on your mat every day. And that takes effort. Experience the Moment Yoga isn’t about competition, about doing better than anybody. While you’re doing yoga, it’s just you and your mat that exist. With yoga, the journey is as important as the destination. While trying to do an asana, focus on the moment. Pay attention to the way your hips are just a little more flexible than yesterday, the stretch you feel on your back, or the way the back of your thighs stretch when you try to touch your toes. Never mind if you’re fingertips are still several inches away from the floor. You can touch your toes tomorrow. Or maybe never. But that’s ok. Conclusion You don’t exercise yoga for punishment, you do it to nurture your mind and body. Knowing beforehand what to expect from first yoga class and being prepared goes a long way in enjoying your yoga class experience. So enjoy yoga, and learn what it has to teach you.

Bridge Pose or Setu Bandhasana

By admin June 1, 2017 0

The bridge pose Sanskrit name is Setu Bandhasana. “Setu” means bridge, “bandha” means lock while “asana” means pose. The asana is called the bridge pose because when it is correctly done, the body’s posture resembles a bridge. A type of backbend pose, this asana starts out as in the supine position, eventually making you lift your torso up with your knees bent, and head and feet firmly on the floor. Like all back bends, this asana helps opens your chest, strengthens your back, thighs and abdomen. However, this posture also imbibes some of the benefits of an inversion, as the chest is higher than the head. Pose Information Yoga Pose English Name: Bridge Pose Sanskrit Name: Setu Bandhasana or Setu Bandha Sarvangasana Pose Level: Intermediate Pose Type: Backbend Preparatory Poses Cobra Pose or Bhujangasana Upward Facing Dog Pose or Urdhva Mukha Svanasana Hero Pose or Virasana Supine Bound Angle or Supta Baddha Konasana Belly Twist Pose or Jathara Parivartanasana Follow-up Poses Cobra Pose or Bhujangasana Supported Shoulderstand or Salamba Sarvangasana Upward Facing Dog Pose or Urdhva Mukha Svanasana Wheel Pose or Urdhva Dhanurasana Read on for more information about the bridge pose exercise. How to Do a Bridge Pose? Remember that your neck and head must be firmly on the floor, and that your torso is raised up, supported by your legs. Follow these bridge pose instructions, and you’ll soon be on your way to doing it like a pro: Step 1 Lie in a supine position: lie on your back with your arms by your sides and palms facing down. Step 2 Bend your knees, bringing your heels close to your buttocks. The gap between your feet should be hip-wide. Ensure your feet are parallel to each other. Step 3 Exhaling, raise your hips upwards. Support your weight with your buttocks but do not clench them. Step 4 Next, with the help of your arms, raise your back off the floor. At this point, ensure that your hips and thighs are almost parallel to the floor. Step 5 Bring your hands together on the floor and clasp them below your pelvis by interlacing the fingers. Step 6 Breathing slowly, maintain this pose for about 4-8 breaths depending on your stamina and level of expertise. If you like long holds, you can take about 12 breaths too. Step 7 When you wish to end, slowly exhale and begin lowering your hips, then your chest. Bridge Pose Common Misalignment Bridge pose mistakes are easy to make, especially with the alignment of your body. Ensure that you learn the pose under a qualified instructor, or you might end up with a neck injury. Follow these bridge pose tips to do this asana correctly: 1. Head Your head must rest on the mat with your chin slightly raised up. Do not let your chin touch your chest. There must be a slight gap between your neck and the floor, for this posture to be correct. Also, do not move your head left or right during the asana as it might result in neck injury. 2. Feet The Setu Bandhasana starts in the supine position. But to ensure that your feet have a hip-wide gap between them, you can start by sitting down. Placing your feet at the correct distance at this point will ensure that you have solid balance, and this will further help you align your knees with your ankles. 3. Unsupportive shoulders In this asana, the bridge is held up by your arms, not your shoulders. Your shoulders must be pushed out so that the chest is raised and your upper body is held up by your arms. 4. Thigh squeeze To get a sense of how the stretch must feel on your thighs, hold a block between your thighs. Squeezing the block will stretch your inner thigh muscles, which is the desired effect. 5. Hip rotation Some people find that their knees are either pointing outwards or inwards. The correct position is achieved when your feet are parallel and directly below your knees. 6. Wrists If you are clasping your hands below your hips, ensure that you do not rest your body weight on your wrists. Stretch your arms by pressing your palms together, this will reduce the strain on your wrists. Bridge Pose Health Benefits The bridge pose is a complex one. But if you master it, the asana can do wonders for your body and mind. Although strenuous, it effectively massages your body, with the accompanying relaxation of the mind. Take a look at 10 bridge pose yoga benefits: 1. Activating the Heart Chakra As the asana opens up your chest, it improves breathing, and by extension blood circulation. Due to this, it can be beneficial with respiratory problems. Opening the chest also activates the heart chakra, which is located in the middle of your chest. This opens the door for positive feelings such as love and kindness to guide you, instead of letting negative feelings such as anger and bitterness to rule your soul. 2. Strengthens your Legs and Feet As your feet take quite a bit of your body weight, this asana strengthens this extremity, and helps with all standing asanas. It also exercises your inner thighs and hamstrings. 3. Open Shoulders Sitting at a desk can cause your shoulders to accumulate a lot of tension and tightness. This yoga pose opens your chest and also helps stretch your shoulders, and strengthens your upper back muscles. 4. Open Hips As long office hours become the norm, people lose the flexibility of their hips. This reduces the ability of the hips to share the body weight, increasing the pressure on the spinal column. If left unaddressed, this can cause pain and other back-related conditions. This yoga asana helps in opening your hips joints and reversing the flexion of hip flexors. 5. Alleviates Back Pain People exercise bridge pose for lower back pain. This posture is a great way to unwind and ensure your back is in good health. 6. Enhanced Energy and Improved Creativity The focus required for this asana calms your mind and stimulates the adrenal glands which regulate a number of hormones including the stress hormones. This frees your mind to use its full potential creatively. 7. Alleviates Menstrual Discomfort The bridge pose is good for relieving menstrual If you’re on your period, use bolsters to take your body weight so that you give your body the rest it requires and yet energizes it by doing the posture. Hold the pose for a couple of minutes. It can also help in alleviating the discomforts of menopause. 8. Inversion Because the Setu Bandhasana places your chest higher than your head, it also gives you the benefit of an inversion even if you don’t have the skill and stamina to do a full inversion. The inversion can help your mind focus better and calm you. The calmness helps reduce stress and anxiety, enabling you to go about your daily life in a more systematic manner. 9. Muscle awareness In the bridge posture, you do not place your body weight on the muscles of the buttocks. Thus, to maintain the lift, you use the muscles of your thighs, which you will probably be unaware of until you do this pose. 10. Calming effect Once you are able to go beyond the effort required to maintain the bridge pose, you can feel what the asana does for your mind. Apart from the satisfaction of performing the pose correctly, the position of the head in the bridge posture helps calm your body. Bridge Pose Precautions Bridge pose for beginners could be tricky, make note of following precautions: Don’t move your shoulders away from your ears abruptly. Move slowly, and do not hyperextend the movement. If you do, you could do yourself an injury. While raising your chest off the floor, make sure that you do not move your head and bring your chin towards your chest. Moving your head right or left during the pose can cause neck injury. Raise your chin slightly to ensure a small gap between your neck and the floor. Your head however, must remain on the floor. Contrary to instinct, your back and buttocks shouldn’t form an extended graceful arch. When in position, pull in your hips so that the tailbone moves towards the pubic bone. The gap between your knees and feet must be the same. If your knees tend to spread wider than your feet, you can use a yoga block between your thighs for support. Your knees must be right above your ankles. At no point must you exert your body to stretch more than it can. Your body’s flexibility might vary from day to day. If occasionally you find your body tighter than it usually is, do not hyperextend its movements. Instead, you could use supports such as blocks so that you can still do the asana, but in a wholesome manner instead of a punishing one. Bridge Pose Modifications Although the bridge yoga asana is difficult to achieve without an instructor to correct misalignments, it is not difficult to master. You can try following a restorative version of the pose to make it easier: Bridge Pose With a Block or Bolster If you have trouble lifting your hips according to the correct alignment, try using blocks. Place the block or bolster under your sacrum, the spot above your tailbone. You can place your weight on the block instead of straining your back. For a restorative effect, you can rest your body on a bolster that supports your shoulders, back and knees. Use another one for your ankles. If you are unable to clasp your hands on the floor below your back, then let your arms remain on the sides of your body. Keep the palms face down. Bridge Pose Variations Once you’ve mastered the full-bridge pose, there are several bridge pose variations that you can try to further build your stamina. Here are two ways you can modify it to make it more challenging: First Variation You can give your spinal column a thorough work out by slightly tinkering with the pose. Once you have achieved the bridge pose asana, you can deepen the pose by lifting your heels slightly, and pushing your tailbone towards the pubis. You can release it by slowly coming down by rolling your back, feeling each vertebra relax as it comes down. Go back up slowly, feeling your whole back stretch, so that your spinal column gets a thorough work over. One-Legged Bridge Pose (Eka Pada Setu Bandhasana) You can try this extended bridge pose, bringing your one knee up to your torso and then get back into the original bridge pose. While exhaling, bring your right knee up to your torso. As you inhale, extend your leg upwards so that it is straight and perpendicular to the floor. Hold this advanced bridge pose for about 30 seconds, and go back to the original pose as you exhale. Repeat this procedure with your left leg. Conclusion Getting the Setu Bandhasana or bridge pose steps right and doing it regularly is one of the better things that you can do for your mind and body. That said, it’s important to be aware of bridge pose precautions. Better yet, the first few times you try it, make sure that a qualified instructor is present to correct alignments so that you don’t end up unwittingly injuring yourself.

11 Types of Yoga Styles to Try and Master

By admin May 31, 2017 0

There are many different types of yoga styles. So how do you know which one is best suited for your needs? Would a rigorous style help you lose weight? Or do you want to practice yoga for a more spiritual experience? The answer to your question “How many different types of yoga are there?” is below. Read on. Yoga is an old philosophy that originated in the Indian sub-continent. Yoga asanas are the exercises that one does to achieve a fit mind and body with a combination of breathing, postures and meditation. In the past 100 years, several types of yoga styles have evolved around yoga asanas to achieve different purposes. Some people do yoga to get their mind and body in sync, others merely enjoy the workout. These are the different forms of practicing yoga. However, in order to start your career as a yoga teacher, you need to train with qualified trainers. Hatha yoga, Iyengar yoga, and Ashtanga yoga teacher training are popular forms for training to become a yoga teacher. Types of Yoga Styles Take a look at some of the most popular types of yoga: 1. Hatha Yoga If you’re completely new, perhaps Hatha yoga is the place to start. Classes that offer this style usually introduce you to the basic postures. It is slow: You hold an asana for longer than in other styles, mostly stretching your body and getting used to the idea of a yoga asana. With some amount of pranayama (breathing techniques) incorporated into the session, Hatha yoga focuses on bringing the mind and body to stillness through movement. 2. Vinyasa Yoga Classes on Vinyasa yoga are generally fluid. Using the ujjayi breathing technique, a Vinyasa workout will take you through asanas that focus on certain parts of your body. Synchronising your breath with your movements, it seamlessly takes you from one pose to the next, keeping you on your toes. It helps strengthen your muscles while it quietly works on your mind through controlled breathing. Since no two classes are ever the same, and because it requires constant movement, it’s a great choice for people who like being up and about. 3. Ashtanga Yoga Developed by Pattabhi Jois who took the style to the West in the 1970s, Ashtanga yoga is one of the popular types of yoga styles across the world. It is similar to Vinyasa yoga in that it coordinates your movement with your breathing. However, unlike in Vinyasa yoga, you will do the same poses in the same sequence every time, making this a great workout for those who prefer routines. Ashtanga yoga is great for building stamina and flexibility, detoxifying the body and realigning the spine as the asanas you do are vigorous. 4. Iyengar Yoga One word to describe this yoga style: Alignment. The idea is to maintain an alignment of the head, spine, hips, and feet while practicing yoga. It is strenuous, as once you achieve a pose, you are required to maintain it for a few breaths. Poses include both sitting and standing ones, and often the use of props such as pillows, chairs and blocks for support. This makes it great for people looking to remedy a situation: chronic illness, obesity, or just plain lack of fitness. 5. Jivamukti Yoga Combining asanas with chanting, meditation, pranayama and music, Jivamukti yoga can be an intense, yet spiritual experience. Developed in 1984 by two Americans, the type of yoga style focuses on themes that are underpinned by compassion and kindness. Jivamukti yoga aimed more at developing a certain philosophical outlook to the life than achieving fitness. It could be explored by those seeking direction in their lives. 6. Bikram Yoga Three decades ago, a man named Bikram Choudhury came up with a yoga routine of 26 poses performed in sequence. But your yoga mat is not all you require for this class. Bikram devised a type of yoga practice, a routine for an artificially heated room, where you sweat it out at 40% humidity. If you’re willing to sweat profusely as you exercise strenuously in the heat for 90 minutes, it’s a great way to exercise, especially if you’re trying to lose weight. It improves blood circulation and flushes out toxins from your body while helping you build muscle. 7. Kundalini Yoga If you’re the sort who places the mind over the body, this could be your thing. Kundalini yoga aims to activate your chakras (energy points on your body) by blending asanas with chanting, breathing techniques, and meditation in prescribed repetitions. The spiritual experience and rigorous exercises are great to uplift your mind and body. 8. Pregnancy Yoga This helps mothers-to-be get through the aches and pains of pregnancy, not to mention the stress involved. Hour-long exercises are designed based on your stage of pregnancy. Exercise routines involve stretching to relax your muscles, and relieve the strain on your back and hips. This set of asanas help increase blood circulation, which can help with pregnancy-associated swelling. The accompanying breathing exercises can help during labour. Make sure you consult your doctor before beginning these yoga asanas. 9. Power Yoga Developed in the 1980s by Bryan Kest and Beryl Bender Birch, this is a hardcore workout for fitness enthusiasts. With a routine of strenuous asanas that follow each other without pause, power yoga gives your body a thorough workout. While helping to build your muscle tone, it also increases cardiovascular circulation. This would be a good fit for runners and endurance athletes. 10. Restorative Yoga In a highly stressful world that involves constant rushing around, restorative yoga might just slow you down enough to catch your breath. And they’re not kidding about that. All you do in a restorative yoga class is slow movements: You get into your postures slowly and steadily, and hold them for even as long as 20 minutes! Using props for support while you perform the asana helps in reducing the stress on your body, allowing it to relax and re-energise. While anyone can opt for this style, it could be beneficial to people with injuries or those recovering from illnesses. It calms the body, lowers your heart rate, and rejuvenates the mind. 11. Yin Yoga Developed by martial arts expert Paulie Zink in the 1970s, Yin yoga focuses on developing tissue rather than building muscle. Holding each pose for five minutes or longer helps apply moderate stress to the connective tissue – tendons, ligaments and fascia. Yin yoga is a good way to slow down for those with a fast-paced life. It is also beneficial for those who wish to improve their body’s flexibility. However, people with connective tissue disorder must avoid this style. Conclusion Initially, yoga asanas might seem like a bunch of funny poses, as you struggle to maintain your balance. But once you get the hang of it, it could be the bridge that connects your mind and body. So, now that you have learned about different types of yoga styles, find the nearest yoga class and take a step towards your yoga journey.

Standing Forward Fold Pose or Uttanasana

By admin May 19, 2017 0

Uttanasana is commonly known in English as Standing Forward Bend, Standing Forward Fold, or Standing Head to Knees Pose. The Sanskrit name when divided into three parts translates as "ut" meaning intense, "tan" meaning stretch, and "asana" meaning posture. This is another semi-inversion pose in yoga, which places the heart above the head, thus benefiting you mentally while working on the physical aspects of the body as well. As the name suggests, the pose is great for stretching your neck, spine, hamstrings, arms, and calves. Pose Information Yoga Pose English Name: Intense Forward-Bending Pose, Standing Forward Bend, Standing Forward Fold Pose, or Standing Head to Knees Pose Sanskrit Name: Uttanasana Pose Level: Beginners Pose Type: Forward Bend Strengthens: Thighs and Knees Stretches: Hip, Hamstring, Calf Preparatory Poses Downward Facing Dog Pose or Adho mukha śvānāsana Seated Forward Bend or Paschimottanasana Head-to-Knee Pose or Janusirsasana Reclining Hand-to-Big-Toe Pose or Supta Padangusthasana Follow-up Poses Standing poses, seated forward bends, or inversions. How to do Uttanasana or Standing Forward Fold Pose? Uttanasana is a basic asana of yoga, yet one is required to be a little careful while performing this yoga asana. Here is the step by step guide to perform standing forward fold pose to get good results: Step 1 Stand in the Tadasana or Mountain Pose, place your hands on your hips. Now exhale and start bending towards the feet from your hip joints, and not from your waist. As you go down, try to draw your front torso out of the groins in an open space between the top sternum and the pubis. While performing forward bend, the focus should always be on lengthening your front torso while moving more into this pose. Step 2 If feasible, keeping your knees straight try to touch the floor with your palms or fingertips slightly besides or in front of your feet. You can also bring your palms towards the back of the ankles. If this poses is not achievable, try holding your elbows by crossing your forearms. Press your heels gently on the floor and raise your sitting bones in the upward direction or towards the ceiling. Now turn your top thighs slightly inwards. Step 3 With every inhalation in this posture, lengthen and slightly lift your front torso and with every exhalation slightly release towards forward bend. This allows your torso to oscillates nearly imperceptibly with your breath. Allow your head to hang almost from the root of your neck that is deep in your upper back and in between shoulder blades. Step 4 This yoga pose is used as the resting pose in between standing poses. Remain in this position for around 30 to 60 seconds. This can also be performed as a pose in itself. Step 5 Avoid rolling your spine to get back to the original position. Rather, carry your hands back on your hips and reiterate the length of your front torso. Now press the tailbone towards the downward position of the pelvis and come back to standing position with an inhalation. Benefits of Standing Forward Bend Pose Uttanasana brings along with it, several health benefits, making it one of the most loved pose, especially for beginners, considering that it is not difficult to master. So, let us move on forward and understand how it be advantageous to our health, mentally, physically, and emotionally. Bending forward creates pressure in the abdominal area. This results in the toning of the abdominal muscles while also shielding the stomach from aches and ailments. This pressure assists you in toning the spleen, liver, and kidneys. Additionally, the action improves digestion and cures you from problems of constipation. The practice and mindful breathing technique helps in learning to breath even in the most difficult positions. It improves the spinal nerves as the stretch lengthens the entire ack of the body. Since this is a semi inversion, it allows the free flow of blood to the brain, thus ensuring a growth in concentration, less anxiety and depression. The pose is great for students who need to memorize a lot of material before exams. Other than these major benefits the uttanasana is also beneficial for: Curing infertility Relieving fatigue Curing insomnia Getting stronger leg muscles Increasing flexibilty of spine Soothes nerves and calms the mind. Reduces anxiety, stress, fatigue and depression. Relieves tension in the neck, back and spine. Standing Forward Bend Precautions While this is a beloved pose, mostly because of its simplicity, there are certain precautions to be kept in mind before going ahead with the pose. Some of the prime precautions are: Do not practice uttanasana during pregnancy or when you are going through menstrual cycle. The bend puts pressure on the abdominal area and thus can prove harmful during these times. If you have a history of any back injury and are still in the healing process it is best to avoid the pose, in case it aggravates the problem. Even if you feel that your back problem is gone, it is still important to tread with care. Hence, it is always best to get in touch with your medical practitioner and only proceed after a go-ahead. The best recommendation would be to practice with the help of yoga blocks. Do not try to push yourself beyond your body’s limitations. Yoga is supposed to make you feel good and not stressed. Take each practice session slow and steady and understand your body in the process. If you have undergone recent surgery for your abdomen, avoid this pose completely. Do not proceed with the practice if you suffer from high blood pressure In case you suffer from sciatica, proceed with the practice gently, highly recommended, under the supervision of a teacher. You can perform the Ardha Uttanasana (Half Standing Forward Fold) to make the pose easy for you. Uttanasana Beginners Tip Beginners need to proceed with more care with any yoga pose and the same advice applies when practicing uttanasana too. Here are some tips for beginners who are just learning to get into the pose. Since you are new to the pose, you need to understand that alignment is important. Hence, when starting off, practice with your back to the wall ensuring that your back, sit bones, and legs are all positioned in one line. Also, this will help you to keep check that your hips do not push backwards when you bend forward. Relax your knees as much as possible while doing the pose. You do not have to master straightening your legs from the very start. Be mindful of the way you breathe with every step. It will increase the benefits manifold. Your back must be straight when you perform the pose, however, in the beginning since your hamstrings are tight, the back might get rounded. Hence, to prevent that from happening, bend your knees deeper if required. Uttanasana Modifications Modifications help in attaining the right posture for a yoga pose. Hence, here are some modifications that will help you perform the standing forward fold pose better. Balance is important as is alignment in Uttanasana. So, if you find it difficult to balance your body while keeping your feet together, then place a yoga block between your inner lower thighs to help you with the problem. Use a blanket to lower the pressure on the feet and reduce stress on the soles. Try practicing the pose while seated on a chair or stool. It is like doing it while standing and helps you open the back and the leg muscles. You may not be able to reach down to your toes the first few times. In the beginning use yoga blocks in front of you, so that when you bend forward, you can place your hands on them instead of the ground. Uttanasana Variations The Uttanasana comes in many variations for you to practice. Here are six of the variations that you can try today. 1. Uttanasana with Twist This variation of yoga involves a twist. To attain this position, first follow the simple steps of doing Uttanasana. After you have bent twist your body to the left and then push the forearm slightly against the right leg. Repeat the same to the other side. This variation of Uttanasana is great for stretching and strengthening the muscles in and around the spine and provides your internal organs a gentle massage. 2. Uttanasana with Clasped Hands (Bandha Hasta Uttanasana) While you are standing in Tadasana, preparing for Uttanasana, spread your legs sideways up to shoulder-width apart and take your hands behind the back. Clasps your hands together, entwining the fingers around each other. Once ready, hinge forward slowly and raise your arms up as you bend. Do not pressure yourself to extend your hands higher as flexibility will be achieved with practice. This pose relaxes the shoulders and opens your chest. 3. Reverse Prayer (Paschim Namaskarasana) Uttanasana Like the name suggests, the reverse prayer pose is added to Uttanasana. The namaskara will be done behind the back rather than in front, against your chest. When standing in Tadasana, ensuring that the spine is elongated and straightened, extend both hands behind your back and press the palms together in prayer pose. Now bend forward with your hips and try to come into Uttanasana with hands in reverse prayer pose. This variation helps with stretching the shoulders and opening the chest muscles. 4. Elbow Hold (Ardha Baddha Sukha) Uttanasana To do this variation, you can start by holding on the left elbow with your right hand and vice versa while you are still in an upright position. You then proceed doing the Uttanasana while still holding on to the elbows and bend forward from the hips. Adopting this variation enables you to get rid of a stiff back, caused by the amount of sitting all day at work or classes. 5. Intense Side Stretch Pose (Parsva Uttanasana) Stand in tadasana and spread your legs and make 90 degrees angle between your two leg. Now, turn your left and right feet to right side. Next, rotate your torso to the right and with an exhale bend forward from the groins over your right leg. Repeat the same steps with left side. 6. Wide-Legged Forward Bend (Prasarita Padottanasana) Stand straight and spread your legs apart as far as you feel comfortable. Now, hinge forward into Uttanasana. In this pose you can touch your feet with your hands or keep your arms in reverse prayer pose. This pose give a good stretch to your lower back and upper thigh muscles. Conclusion If you have not started with the Uttanasana then you must try it because of the one-stop health solutions it offers. As simple as the pose looks, it still is an intense workout offering holistic value to our body. The standing forward fold pose is very helpful to strengthen your spine. This yoga pose allows blood to rush towards the head (instead of feet), which offers a rejuvenating boost to the braincells with oxygen. So, wherever you maybe, especially when you are tired and de-energised, try the Uttanasana. It is the way to a rejuvenating and energizing day ahead.

Bound Angle Pose or Baddha Konasana

By admin May 15, 2017 0

Bound Angle Pose (Baddha Konasana), is a great hip-opener and a good exercise for people who have an occupation, where movement during the day is limited. It is more so commonly known as the Cobbler’s Pose or Butterfly Pose. It is a seated posture and gets its name from the way cobbler’s sit while they work. Bound angle pose is an important yoga pose in most people’s lives today because of the sedentary work style that they must follow like sitting in chair for long hours and traveling in cars. For children, doing this is easy as their hips are flexible and open, but as you grow old, you lose that flexibility and feel tight and restricted. For instance, you will notice that sitting with your legs crossed is much harder now than it was when you were 20-25 years old. Isn’t that frustrating? Pose Information Yoga Pose English Name: Bound Angle Pose or Cobbler’s Pose or Butterfly Pose Sanskrit Name: Baddha Konasana Pose Level: Beginners Pose Type: Sitting Stretches: Knee, Thigh, Groin Preparatory Poses Hero Pose or Virasana Tree Pose or Vrksasana Easy Pose or Sukhasana Follow-up Poses Standing poses Seated twists and forward bends poses. So, to keep your hips supple and flexible as it always was, let us move ahead and understand how to do bound angle pose. How to Do Baddha Konasana? Here are bound angle pose steps to help you do the pose correctly and avoid getting hurt in the process. Just follow the steps ahead and you will be good to go. Step 1 Start by positioning yourself in the Staff Pose (Dandasana). To ensure that your spine does not get rounded while doing the pose, rest your back against a wall. Step 2 Once well-positioned, with an exhale, bend your leg at the knees and pull them in towards your pelvis. Step 3 Make your knees drop open to the sides, but only till the limit where you are comfortable and then press the soles of your feet together. Step 4 Clutch your big toe on each foot with your thumbs, middle, and index finger and press your feet firmly into the floor. While you do so, inhale and lengthen your spine from the base to the crown of your head, as you lift through your core for enhancing your posture. Keep your gaze directed ahead of you or at the tip of your nose as you keep breathing normally and stay grounded. Try pushing your knees towards the floor gently, but do not hurt yourself. Step 5 To release, let go of your toes and then gently straighten your legs in front of you to go back to the Staff Pose (Dandasana). Bound Angle Pose Health Benefits Bound angle pose has several health benefits, even if you start off late in your life. Some of these benefits are as follows. 1. Ease in Child Birth Pregnancy is a painful and stressful time in a woman’s life. Practicing Bandha Konasana in later months of pregnancy helps in strengthening the lower back and cervical muscles, thus making childbirth an easy process for the mother. 2. Cures Infertility Today, infertility is an issue and the pose is a solution for those having the trouble. It relieves any type of menstrual discomfort or abnormalities in the cycle, which are the main reasons for infertility. 3. Improves Blood Circulation The pose involves mindful breathing, which increases the flow of oxygen into the blood, thus improving blood circulation and a healthy heart. 4. Stress Buster Bound angle pose helps in relieving any stress around the legs. It also helps in easing any pain in the legs caused due to sciatica. Other than that, it helps stabilizing your emotional pain like depression and anxiety. 5. Helps in Digestion Bandha Konasana assists the abdominal organs in stretching out, while improving their functionality. It’s a cure for any type of digestive problems that you could be facing like bloating, indigestion, or gastroenteritis. Furthermore, the pose also enhances the role of the kidneys. 6. Improves Functionality of Reproductive Organs Doing the pose stimulates the reproductive organs like ovaries and uterus in women and prostate glands and testes in men. The pose helps in opening the groin area and increasing the suppleness of the inner thighs and groins. Baddha Konasana Precautions Like every yoga posture that you practice, there are certain precautions that you need to keep in mind, especially if you have a health issue. Some of bound angle pose precautions are as follows. Do not perform the pose if you have injury to your groin or knee area. If you have high blood pressure or suffer from heart problems it is better to ask your doctor whether you can practice the pose. An individual suffering from sciatica can sit on a pillow while doing this asana. Women should avoid this yoga asana during their menstrual cycle. Do not try to force any kind of movement like jerking your thighs, fluttering your knees like a butterfly, or pushing your knees down to the ground, while performing the pose as you might injure your muscles in the process. You will master this pose sooner or later, so you just need to keep the movements slow and smooth. Ensure that your pelvis is balanced in mid-position so that both your sit bones are bearing equal weight. You can achieve this by rocking back and forth or by shifting your hips from side to side until you are sure that both your pubic bone and tailbone are at the same distance from the floor, and that the weight on your buttocks are equally distributed. Always keep your spine straight and elongated to reap maximum benefits of the pose. Bound Angle Pose Modifications Though Bandha Konasana is a restorative pose and great hip opener, to avoid injuries, it needs to be prepared for so that the body is warmed up enough. To avoid injuries or cramps, anyone can go for 200 hour yoga teacher training in Rishikesh. Modifications make achieving a pose easier. You can use props like bolsters, pillows, blocks, and yoga straps to achieve the right posture. Here is how you can incorporate the pose with the help of these props. Sit against a wall to keep your spine straight. Position yourself in Bandha Konasana and place two blocks underneath your knees for support. Lie back on the inclined bolster to achieve the supine version of this yoga pose. Beginners who are unable to bend their knees close to the body can use a blanket to sit on and elevate themselves while doing the pose. To pull your feet closer to the pelvis, you can use a strap. Achieve this astuteness by circling a yoga strap around your lower back and your feet, before reclining. Bound Angle Pose Variations 1. Reclining Bound Angle Pose (Supta Bandha Konasana) While Baddha Konasana is done in a seated position, it has a supine variation too, which is simpler and gentler for opening the hips and the shoulders. This form of Bandha Konasana is called Supine Reclining Bound Angle Pose, also known Supta Bandha Konasana or Supine Goddess Pose. Steps to do this pose Start the pose with lying down in Shavasana. As you do so, relax each muscle in your body from your head to the tip of your toes. Once you can achieve the composure, bend your knees to the sides and bring the soles of your feet together, pressing them against each other. Keep your hands spread out to the sides, with the palms facing upwards. To release the pose, open your eyes and come back to Shavasana. Practicing this pose stimulates you equally, and bestows self-discipline in your life. 2. Advanced Bound Angle Pose Come into bound angle pose. To further intensify the pose, with an inhale move your arms up towards the ceiling. Keep your arms straight, with en exhale, bend forward and try touching the floor with your palms. Stay in this pose for few minutes and then come back to normal bound angle pose with an inhale. Conclusion Baddha Konasana is a beginners’ pose and can be practiced everyday by anyone. Women must just be careful not to do it during their menstrual cycle. Like all other yoga poses, Baddha Konasana is also preceded with preparatory yoga poses to help you warm up the participant muscles and joints. The pose activates your lower chakras - Root Chakra (Muladhara) and Sacral Chakra (Svadisthana). Root Chakra helps you connect with your sense of security and sexuality, while the Sacral Chakra helps you to fulfill your emotional necessities in everyday life. Being able to activate these two chakras helps you in improving your personal and professional relationships as well as organize yourselves mentally. If you have not given this pose a try or have not yet added it to your yoga practice, it’s time to give it a try. The benefits are immense and you can only be content with what you receive in the end.

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