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When doing bow pose or dhanurasana, your body takes the shape of a stretched archer’s bow, the hands acting as the string of the bow and the arched body representing the bow. The name is the amalgamation of two words, ‘Dhanur’ which means the bow and ‘Asana’, meaning the pose. The bow pose is a great backbend and chest opener. It is one of the 12 basic poses of the Hatha style of yoga. It is a great way to energize and provide balance to the body.   Pose Information Yoga Pose English Name: Bow Pose Sanskrit Name: Dhanurasana Pose Level: Beginners Pose Type: Backbend Strengthens: Vertebral Column and Back Stretches:  Thorax, Lungs, Abdomen, Thigh, Ankle, Groin and Psoas Muscles Preparatory Poses Cobra Pose or Bhujangasana Upward Facing Dog Pose or Urdhva Mukha Svanasana Locust Pose or Salabhasana Bridge Pose or Setu Bandha Sarvangasana Reclined Hero Pose or Supta Virasana Follow-up Poses Upward Facing Dog Pose or Urdhva Mukha Svanasana Wheel Pose or Urdhva Dhanurasana Camel Pose or Ustrasana Fish Pose or Matsyasana   How to do Bow Pose or Dhanurasana? The bow pose steps below will guide you through the entire flow so that you can perform the pose correctly.      Step 1 To start with the dhanurasana, lie flat on the mat over your chest. Keep your hands by your sides with palms facing towards the sky. Ensure that your feet are hip-width apart.      Step 2 As you breathe out, bend your knees trying to bring your feet as close as possible to your buttocks. Reach your hands back and try to grasp your ankles with them.      Step 3 With hands in place, breathe in and strongly lift your heels away from your buttocks, while lifting your thighs off the floor. By doing so, your upper body and head lift off the floor too. Push your tailbone inwards while keeping your back relaxed. You might find difficulty in breathing since your torso is pressed against the floor, so try to breathe into the back of your torso. Keep your breathing as normal as possible. Hold the pose for 10-15 seconds.      Step 4 Release the pose when you breathe out by slowly bringing your upper body and thighs down till your knees are touching the floor. Let go of your ankles, and position your hands back on the sides, relaxing your chest and head on the mat, and lengthening your legs outwards.     Bow Pose Common Misalignments Alignment is the most important factor to focus on when doing any yoga pose. If your alignment, while doing the asana, is incorrect you might end up injuring your back. Being able to find the right alignment helps you reap the maximum benefits of the asana. Here are some common misalignments and bow pose mistakes that come up during practice and that you need to take care of.      1.  Wrong Hand Grip Be mindful of how you grip your feet when doing the dhanurasana. You must ensure that you are grabbing your ankles and not the top of your feet.  This will ensure a firmer grip and posture during the practice.      2.  Flared Knees The most common misalignment that yoga practitioners make when doing bow pose is spreading out their knees outwards as they pull it upwards to their buttocks. Your knees must always be hip-width apart and to ensure that the knees do not spread out, you can wrap your thighs around with a strap at hip-width or use a block between the knees. Press the block in between the knees as you raise your feet up to maintain the distance between both knees. After some time when your body gets used to this you can remove the blocks and practice on your own.      3.  Tension in the Lower Back As mentioned earlier, your back must be relaxed while doing the Dhanurasana. Therefore, your back needs to be warmed up properly. Do poses like the backbend and the forward fold to get a proper warmup and not to avoid any injury.   Bow Pose Benefits The backbend involved in doing bow pose gives your body several benefits both health wise and physically. Here are some of the benefits that you can reap from doing dhanurasana. It helps in fighting obesity by providing maximum stretch on the abdominal area. Performing this asana regularly helps in removing any excess fat from the body and toning the entire body. Dhanurasana helps in enhancing the function of pancreas. It regulates the secretion of glucagon and insulin that can balance the sugar content in your blood. The pose can benefit patients with Type 1 and Type 2 diabetes. Bow pose helps in improving the digestive system by giving internal organs a gentle massage via the stretch done during the asana. Regular practice of this yoga pose helps in recovering any back problems you might have by giving your spinal column the ligaments, muscles, and nerves a good stretch during the practice. The pose also helps in relieving you of any stiffness that you might be experiencing with your back. In simpler words, the back becomes more flexible. It is good for circulation of blood to the heart. The stretch given to the arms while grabbing your ankles to pull up your thighs and upper body makes your arms and shoulders strong. Since this is a chest opening pose, it helps in alleviating any problems that are related to the respiratory organs like asthma or shortness of breath.   Bow Pose Precautions Like all other yoga poses, bow pose must also be done with precautions. Some of them that you must remember are as follows. If you have heart problems, do not try and practice the pose as it may aggravate the situation People with hernia must not try this asana. If you have a lower back or neck injury, then avoid the pose. People with insomnia must not do the dhanurasana. People with blood pressure problems, recent surgery in the abdomen, or peptic ulcer must not do this yoga pose. The pose is a complete no-go area for pregnant women as it stresses on the abdominal area most.   Bow Pose Modifications Bow pose can be difficult for beginners to overcome, especially while having to do the stretch or when having to grab the ankles. So, to get into the pose as a beginner, you can take the assistance of props, which can enhance your reach and stretch. Modifications, in any type of asana, help you to avoid injury and perform the pose with ease. Modified techniques are a requirement, especially for beginners, to reap its advantages to the fullest. Here are a few modifications that you can try. You can practice bow pose with straps to reach your ankles if your hands do not reach there Wrap the middle of the straps around the joint of your feet and hold the ends with your hands. As you get ready to do the pose, pull up your feet towards your buttocks as much as you can with the help of the straps. If the weight of your body at abdomen makes you uncomfortable, you can use a blanket or place a bolster in front of you for support in carrying out the exercise. You can use bolsters or blanket under your thighs to enhance the stretch of the legs. Use blocks for gauging the gap between the knees. The gap should be hip-width apart. If the yoga mat that you are practicing on feels hard and uncomfortable to use, you could start with the exercise on a mattress, with a softer and cushion surface. Do warm up asanas for loosening your muscles and warming your spine. This way you will avoid cramps.   Bow Pose Variations      1.  Half Bow Pose (Ardha Dhanurasana) To do half-bow pose follow the instructions below. Lay on your yoga mat over your chest with your chin resting on floor. Slide your right arm in front of you, over the head. Keep the palms planted on the floor. Now bend your right knee and try grasping its ankle with the left hand. Once you can grasp the ankle, with an inhale pull it up such that your right thigh, chest and chin are all lifted off the floor. Keep your right hand pressed to the floor for support. Breathe normally and hold the pose for 6-7 breaths Release the pose upon exhale and come back to the starting position gently. Relax for 5 seconds and repeat on the other side.        2.  Side Bow Pose (Parshva Dhanurasana) This is another variation of the bow pose and here is how you do it. Again, start by lying flat on your belly, on yoga mat. Follow all the steps for dhanurasana and form bow pose. Begin rocking sideways such that your body rests on one side of the floor. Here your body will rest on your sides rather than the belly region. While doing so do not let go of the Bow Pose. Stay in the pose for 10 breathes, exhale and come back to the starting dhanurasana pose. Stay in Dhanurasana for 5 breaths and roll to the other side Again, stay in the position for another 10 breathes before returning to shanurasana and releasing. This variation of the bow pose is for experts, so beginners should not try it without the permission of their yoga teacher.        3.  Standing Bow Pose (Dandyamana Dhanurasana) This variation is different from all other dhanurasana variations because it is done while standing position rather than lying flat on the floor. Here are the steps for you to practice this asana. Stand in the middle of your mat in Tadasana, facing forward to one of the longer edges. Keep your hands to the side. Inhale and raise your right hand above your forehead, palms facing forward and bend your left knee. Now, hold your left ankle with your left hand. Now push your left leg back as you bend upper body from the hips up, forward. Ensure that your right-hand lowers along with your body but remains straight. Keep your gaze forward. Stop when you reach a point when you cannot bend anymore. Hold the position for 10 breathes. Breathe normally. To release, slowly straighten your body again, till you reach the starting phase. Come back to Tadasana and relax for 10 seconds. Repeat with the other side. This variation helps you to elevate concentration levels as well as create a balance in your body.   Conclusion Bow pose is well-known for its gift of health but other than that it also helps to build a stronger body on the exterior. It energizes and toughens the back, including the shoulders, glutes and hamstrings. Furthermore, it gives arm-strength and a toned core from all the stretching involved. Additionally, since all the steps are done with conscious effort, it also increases our mindful nature which is necessary to carry out everyday chores. Dhanurasana is truly a gift of the Bikram style yoga and if incorporated into our lives can bring a number of benefits.    

Downward facing dog Pose offers a complete body exercise and is one of the best stretching poses with an equal emphasis on hands, legs and back. The downward facing dog pose’s sanskrit name is Adho Mukha Svanasana which translates into Adho meaning Forward, Mukha meaning Face, Savana meaning Dog and Asana meaning Posture. This pose received its name and structure from the way dogs stretch their bodies after a nap. It is also an essential part of Surya Namaskar sequence and is a great stretching exercise for the muscles in your back, thighs, spine, and arms. In addition, it is a well-known pose of Hatha and Iyengar styles of yoga. Even though for beginners this pose might come across as challenging, with time it only becomes a favorite among all the other poses. It can be quite difficult to master in the beginning and there are many mistakes that practitioners make while doing it.   Pose Information Yoga Pose English Name: Downward Facing Dog Pose, Downward Dog Pose or Down Dog Pose Sanskrit Name: Adho Mukha Svanasana or Adho Mukha Shvanasana Pose Level: Beginner Pose Type: Backbend Strengthens: Vertebral Column and Lower Back Stretches:  Shoulder, Hands, Hamstrings, Calf, Arches of the foot Preparatory Poses Standing Forward Bend or Uttanasana Plank Pose or Phalakasana Follow-up Poses Standing Forward Bend or Uttanasana Headstand or Sirsasana Upward Facing Dog Pose or Urdhva Mukha Svanasana   How to Do a Downward Facing Dog Pose? Before going ahead with the downward facing dog steps, you need to understand that it is imperative to build a strong foundation with your arms and feet. Here are downward facing dog pose instructions that will help you to practice the pose easily. Step 1 As the first step, you can either start with Tadasana (Mountain Pose) or Goasana (Table Pose). Beginners can start with the second pose to get more leverage while doing the downward facing dog exercise, since their muscles are still tight and need to be released gradually. As you begin practicing the Goasana, ensure that your back is straight, your palms are well grounded, fingers are spread out evenly, arms are at shoulder width, and knees are together as you take your position on all fours. Step 2 Exhale and push your hips up with the help of your hands. Try to straighten your knees and flatten the balls and heels of your feet to the ground. Also, take care that your back is straight and not rounded. Your body should look like a inverted V-shape when you do so. If you are unable to straighten your legs due to tight calves and hamstrings, you can modify the pose by bending them in a little towards your chest. Stay in the position for 5 breaths. Step 3 Inhale and come back to your initial position of Goasana. Repeat the pose 5 more times.   Among all the downward facing dog pose tips, the most essential one is to keep your breathing normal, no matter how long should you hold downward dog pose. Breathing normally will ensure that oxygen is provided to your blood in a well-regulated manner, thus letting the pose benefit you completely.   Downward Facing Dog Common Misalignments In the practice of yoga, whenever we need to refer to a mistake, it is called a misalignment. This describes the alignment of a student during a pose, especially beginners. After all, every human body is different and that is why the poses too vary from one person to another. In yoga, correct alignment is essential, because if a pose is not done right then it can obstruct the path of continuous flow of energy. It works as a barrier in attaining what the Yoga Sutras call Sthira Sukham Asanam (steady and comfortable pose). Due to these misalignments, people often end up thinking, “Why is downward dog so hard?” But it does not have to be this way. You can get through the obstacles once you are aware of the downward facing dog pose mistakes.   To this effect, here are some common misalignments that a student might make while practising downward facing dog asana: 1.      Misalignment of Hands and Feet In this case misalignment might occur if your hands or feet are either too close together or too wide apart. Also, if your fingers are not evenly spread and palms are not centered on the ground, then there is even chance that your wrists will hurt doing the downward facing dog pose. To ensure that this misalignment does not happen, you can start with the Goasana (Table Pose). This way you can ensure that your arms are shoulder-width apart, your feet are together, your palms are well-rooted to the ground, and your fingers are spread evenly. As and when you feel you are ready, raise your hips up by pushing your knees upward and get into the downward dog pose. You will feel the difference. 2.      Misalignment of Spine or Back The next misalignment after the hands and feet is the spine. Many people suffer from this error after they get into the pose. Your back or spine usually gets rounded because of the pull that your hamstrings experience during the stretch. On the contrary, when people are flexible they experience a deep inward arch in the spine. Well, this should not be the case ever. The spine, when doing the downward dog, should be elongated and straight. To avoid tightness in the muscles involved, ensure doing some warm-up exercises to loosen the muscles. In case of those of you who are already flexible, practice the Phalakasana (Plank Pose) to gain control on your spine. 3.      Misalignment of Arms and Shoulders The problem with arms and shoulders while doing the downward dog pose is that most people tend to press them against their ears or elbows poke out towards the sides. To avoid this, push your head inward into your chest and if needed, you can use yoga blocks to help you attain this. 4.      Misalignment of Heels Beginners find touching their heels to the ground difficult while doing the the pose due to tight hamstrings, hip flexors, or calf muscles. Not being able to do so would prevent you from spreading your body weight evenly, thus putting all your weight on your hands. Here too, in order to obtain flexibility in the legs, you can start by bending them inward and keep rotating them to gain flexibility in the muscles. Once you overcome these misalignments, you can reap the complete health benefits of the pose. So let us go ahead and see what health benefits downward dog pose can accrue.   Downward Facing Dog Pose Health Benefits Though the downward facing dog pose seems to be like any other simple posture in yoga, it comes with many health benefits. Downward facing dog pose yoga benefits are more than just loosening of muscles or strengthening the core. Some of the lesser known health benefits of this pose are discussed as follows: Adho Mukha Svanasana, being a half inversion, enhances the flow of blood to the brain and thus helps to calm the mind, relieves headaches, insomnia, and fatigue. Other than that, it helps in relieving stress and depression. Downward facing dog pose is good for people who suffer from low back pain like Sciatica. This pose helps in increasing lung capacity, thus helping in getting relief from lung disorders like Asthma. It helps in treating problems related to digestion like constipation and gastroenteritis. This pose helps relieving pre-menstrual cramps and symptoms of menopause. It is good to regulate high blood pressure.   Downward Facing Dog Pose Precautions With its many health benefits, the downward facing dog also needs to be done with certain precautions. Like every other yoga pose, this pose too needs to be done under the supervision of a medical expert. Some precautions that need to be kept in mind are as follows - Do not practice this pose if you are pregnant. If you have back problems like Sciatica, then you should ease out and into the pose slowly. It is not advisable to practice the pose if you suffer from any uncontrolled health issues of high blood pressure or infection of eyes and ears. If you have had any injury to the joints in your arms, wrists, knees, hips or suffer any inflammation in the joints, it is advisable not to practice this pose till you have totally recovered and received a go-ahead from your doctor.   Downward Facing Dog Pose Modifications If you are just starting with the downward facing dog asana, you might need a little help in doing the pose. This is where yoga props come handy as alternatives. Here is how you can use them:      1.  Downward Dog with Yoga Blocks You can use yoga blocks as a support for your hands while performing the pose. Place a block under each hand to avoid sliding forward. The extra elevation provided by the blocks helps you to shift the center of gravity back to your feet and retain balance.      2.  Chair Downward Dog Pose This is good for people who have problems in their wrists. The difference here is that instead of placing your palms on the floor, you place them on the seat of a chair. This is an option of the downward facing dog pose for beginners.      3.  Downward Dog with Wall Support This alternative allows you to place the weight of your palms on a wall while standing, according to your comfort.   Downward Facing Dog Pose Variations Like other yoga poses, Adho Mukha Svanasana comes in variations too, which are as follows.      1.  One-Legged Downward-Facing Dog Pose (Eka Pada Adho Mukha Svanasana) This pose is an extension of the downward-facing dog pose. To get into this posture, while you are in the downward dog pose, extend one foot straight up towards the sky while the other is rooted to the ground. As you do so, you will feel your head moving inward to touch the ground, your shoulder blades rotating, and your gaze shifting from your hips to infinity or backwards.      2.  One-Legged Downward-Facing Dog Pose, Hip-Opening Variation This pose is like the previous one-legged downward facing dog pose. The only difference is that the extended leg is bent at the knee and pushed downward to the ground to the opposite side. This helps in opening the hips and lengthening the body, thus making you more flexible and rendering your arms stronger.      3.  Revolved Downward-Facing Dog Pose (Parivrtta Adho Mukha Svanasana) While you are in the downward dog position, shift your body weight onto one side of your hand and leg. Free the other hand and cross over to reach the outside of the thigh of the leg which is rooted to the ground. Keep sliding your hand slowly down the leg till you reach your ankle. As you do so your chest will rotate towards the sky. Stay in the position for 5 breaths and repeat the same with the other side.      4.  The Wild Things Pose (Camatkarasana) This pose is beneficial for opening your hips and chest. It also improves your blood circulation. To transit to this pose from the downward facing dog pose, ensure that both your hands are well-rooted to the ground. Let us start with the left side. Raise your left leg and cross it over your right leg. As you do so, also raise your hands and turn it over, such that your torso is facing the sky. It’s like doing the wheel pose. The only difference is that you do not extend your hand to the ground. Stay in the pose for 5 breaths and come back to the initial pose. Repeat with the other side.      5.  Extended Puppy Pose (Uttana Shishosana) The extended puppy pose is a mixture of the downward dog pose and the child’s pose. This pose is beneficial for beginners. Start with the pose by coming down on all fours in the table-top position. Ensure that your thighs and knees are in line with your hips. Once you are ready, slide your hands forward slowly till they are fully extended and your forehead rests on the ground. Relax your body, elongate the spine and stay in the pose for 30 seconds. Inhale and come back to initial position. Repeat 5 times more.      6.  Dolphin Pose (Ardha Pincha Mayurasana) This variation of the downward dog pose helps you in overcoming the pain in your wrists while practicing the downward dog pose. The pose is good if you need to strengthen your arms, legs, shoulders, core, and back. To get into the pose, start with the table-top pose, ensuring that your knees are aligned right below your hips. Place your forearms flat on the ground such that your elbows are in line with your shoulders. Once you are comfortable and ready, exhale and push your knees up till your body takes the shape of an A. Ensure that your spine is straight and not rounded. If gets rounded, bend your knees inwards again and slowly straighten your legs. Hold for 10 breaths and exhale to release and come back to the table top position.   Conclusion Downward facing dog pose, when performed during a sequence, can be used as a moment of rest between difficult yoga sessions. It also works as a transition between many postures in Vinyasa flow. When you do Adho Mukha Svanasana, you must stay focused mentally, emotionally, and physically as well so that we can reap maximum benefits from it. If you work on computer or spend a lot of time sitting on your desk. This pose is an elixir to your back problems with which you are either currently suffering now or you might suffer in the near future.  

Happy baby pose originates from the Sanskrit Language. Here, “Anand” meaning happy, “Bal” meaning child and “asana” meaning pose. It is called so because it resembles the position of the happy child. Have you looked at a baby and thought ‘I want to be as carefree as her’? Here’s your chance to regain a little part of your lost childhood with the Ananda Balasana. Babies have a lot of fun with their bodies (except perhaps, while teething). One of the most delightful things that babies can do is when they grab their tiny big toe with equally tiny hands, with a mischievous look that says ‘You’re missing out on all the fun’. Well, if you’re doing the happy baby pose as part of your yoga routine, you can stare right back and say ‘You’re not the only one who can do that’. This pose is a great way to loosen up your body, relax, and be truly carefree, if only for the 15 breaths that your asana lasts. It is one of the easiest yoga pose.   Pose Information  Yoga Pose English Name: Happy Baby Pose  Sanskrit Name: Ananda Balasana  Also Known As: Dead Bug Pose or Cheerful Infant Pose  Pose Level: Beginner  Pose Type: Supine, Relaxing and Hip opening  Strengthens: Back and Arms  Stretches: Back spine and Inner groins   Preparatory Poses Virasana (Hero Pose) Balasana (Child Pose)   Follow-up Poses Belly Twist Pose (Jathara Parivartanasana) Downward-Facing Dog Pose (Adho Mukha Svanasana)   How to Do a Happy Baby Pose? This yoga pose is quite simple. Most people would have seen babies lift their knees up to their stomachs, and clutch their toes as they rock a little and look up at you. Simple though it is, many people have difficulty in getting their knees to touch their chests. Just remember to never push your body beyond what it is capable of. All in all, the happy baby pose is a very uplifting pose for your spirit. Follow these happy baby pose steps:      Step 1 Lie supine on your mat. Relax your body, ensure your back is comfortable.      Step 2 As you exhale, bring your knees up to your chest. Pull your knees towards your armpits and keep your feet apart.      Step 3 Inhaling, maintain balance by grasping the outer edges of your feet with your hands. Your arms must touch your shins. Your shins must be perpendicular to the floor, and your knees must be aligned with your ankles.      Step 4 Draw your shoulders to your back and pull down on your feet with your hands. Try to touch your tailbone to the mat, but don’t let it stick out.      Step 5 Maintain the pose anywhere between 5-15 breaths. When you finish, release your grip on your feet, but let your arms touch your legs as you slowly extend them forward and straight onto the mat. You can repeat this pose 3 to 5 times.     Happy Baby Pose Common Misalignment Listed below are some common mistakes in happy baby yoga pose and how to correct them.      1. Back Considering that this pose requires some flexibility of the hips, you might automatically lift your pelvis off the floor if you’re not careful. Focus on pressing your lower back and tailbone into the mat. Your spine must be straight, not curved. When pressing your tailbone into the mat, make sure it doesn’t arch your back. A curved back can injure your spine.      2. Head and Shoulders If you are unable to bring your knees right up to your chest if you’re a beginner or simply don’t have the requisite hip flexibility, you might end up lifting your shoulders and head off the mat. Modify the pose, and bring your arms lower, and hold on to your shins at a comfortable level instead of your feet. If the crown of your head is going down while the back of your neck lifts up, then you’re doing it wrong. Adjust your arms so that your head is flat on the mat.      3. Neck If you have had a neck injury, or your neck hurts even though you are doing the pose correctly, place a towel under your neck to support it.     Happy Baby Pose Health Benefits Although this pose does more for your spirit and overall well-being, it does have some important benefits for your body as well.      1. Hips Considered a core exercise, the happy baby yoga exercise does wonders for your hip flexors. It opens up the hips and releases tension from your lower back. Maintaining the suppleness of your hips has a direct bearing on your back. If your hips are flexible, they can help relieve tension in your spine by supporting your body’s weight. This affects your well-being.      2. Groin This pose exercises your inner thighs, and opens up the groin. It helps stimulate your liver, bladder and also assists with digestion.      3. Arms Holding on to your hips builds your arms. Remember that you’re not a baby, so don’t let gravity do your work for you. Use your arms to hold on to your feet. This will help your biceps.      4. Chest and Shoulders Ananda Balasana opens up your chest and shoulders, enabling you to breathe deeper. Focused breathing, as we know, helps alleviate stress.      5. Heart It helps lower your heart rate, which relaxes and calms you. It also lifts your mood, giving you your daily fix of good cheer to deal with the world.   Happy Baby Pose Modifications & Variations Most happy baby pose modifications are meant to make it easier for people who have trouble doing it. You can do the following steps if you require it. Although the Ananda Balasana is quite simple, many people have trouble holding on to their feet in the pose. If you’re one of them, you could hold on to a strap, belt, or scarf that runs over your feet. Another tip for those who find it difficult to hold their feet, you could try holding on to your ankles. You can also bring the arms little lower, and hold your shins at a comfortable level instead of your feet. Another variation is to try one-legged happy baby pose. Instead of raising both legs, keep left leg straight and raise your right and hold it with your right hand. Repeat the same by switching the legs.   Precautions Individuals with the following problems shall avoid practicing the happy baby pose or shall only practice yoga poses under expert supervision: Neck injury Blood pressure Pregnancy Knee injury   Conclusion When the world wears you down, exhausting you emotionally and physically, the happy baby pose or ananda balasana could help you be a baby for a while: relaxed, unafraid, and full of wonder and laughter. Now, you’re ready for the next battle.        

Talking about cobra pose, think of the graceful snake raising its hood and body in a smooth arc. The cobra pose’s Sanskrit name is Bhujangasana. Here “Bhujanga” means snake or serpent and “asana” means pose. This backbend is one of the poses that is incorporated into the Sun Salutations (Surya Namaskara), which is a wholesome exercise by itself. Bhujangasana is a preparatory pose for all backbend yoga exercises. It can help prepare your body for deeper backbends such as the Camel Pose (Ustrasana) and the Upward Bow Pose (Urdhva Dhanurasana). Meant for beginners, the cobra pose exercise can be done in a manner that suits your body’s current flexibility. So if you’re a newbie, then just raise yourself a few inches off the mat. Once your body gets accustomed to it, you can achieve the full backbend that the Bhujangasana prescribes. Low cobra pose is recommended to individuals with less spinal flexibility while high cobra pose is for advanced level students with more spinal flexibility. People with stiff body can practice this pose while standing, with their hands placed against a wall.   Pose Information Yoga Pose English Name: Cobra Pose Sanskrit Name: Bhujangasana Pose Level: Beginner Pose Type: Backbend Strengthens: Vertebral Column and Lower Back Stretches:  Thorax, Shoulders, Lungs, Abdomen   Preparatory Poses Bridge Pose or Setu Bandhasana Upward Facing Dog Pose or Urdhva Mukha Svanasana   Follow-up Poses Backbend Poses   How to Do a Cobra Pose Bhujangasana begins as a belly down pose. In this pose you will feel impact on back, abdomen, thighs, and buttocks muscles. Depending on your flexibility, you can divide the pose into Low Cobra pose and High Cobra pose. If you are comfortable with the Low Bhujangasana, you can try the full version. Don’t worry if you find even the Low Bhujangasana taxing. Listen to your body and bend only as much as you can without pain.   Follow these cobra pose steps:      Step 1 Lie flat on your stomach. Keep your feet together. Your toenails should touch the yoga mat and the soles of your feet face up.      Step 2 Place your hands under your shoulders with your fingers spread out. Your elbows must touch the sides of your chest.      Step 3 Push against the floor with toes, thighs, and pelvis. Inhaling, raise your head and chest as much as possible so that your lower ribs still touch the mat. Your elbows must touch the sides of your chest. With this, you would have achieved the Low Cobra pose. In the Low Cobra posture, your shoulders must be drawn backward, and downward away from your ears, so that your neck feels long. If you are trying this the first time, or if you find this pose taxing, keep your eyes on the floor. If the stretch on your back is comfortable, look up at the ceiling.      Step 4 If you are comfortable up to the Low Cobra point, you can try doing the High Cobra pose, which is the proper Bhujangasana. Spread your feet few inches apart. Now, inhale and lift your sternum, stretching the back as fully as you can. Feel the stretch in your upper and lower back.      Step 5 Hold the full Bhujangasana for 5-10 breaths. Exhale as you lower yourself back to the mat to lie in a prone position.   Cobra Pose Common Misalignments Doing the backbend wrongly can cause pain in the very muscles it is supposed to help. Here are some cobra pose precautions for common mistakes you can make, and tips to avoid them.      1. Hips Initially, your hips will be tight. You will tend to automatically lift your hips off the floor to get the full height of the asana. Watch out for this. The focus of this asana is to build the muscles of your spine by maintaining the lift with the muscles of your back rather than with your hips or arms.      2. Hands Your hands must be placed under your shoulders, and on either side of your chest.      3. Shoulders The position of your shoulders is vital to doing the cobra pose correctly. Ideally, stretch your shoulders away from your ears, and then backwards. This will lengthen your spine, which is sort of the whole point of this yoga exercise. Getting this alignment wrong could leave you with lower back pain.      4. Elbows Your arms must be slightly bent at the elbows. If your arms are completely straight you will push your shoulders towards your ears. This will not lengthen your spine as it should be, and you will end up accumulating tension in your shoulders.      5. Feet For the Low Cobra pose, you can keep your feet together. But for the High Cobra pose, or the full and proper Bhujangasana, your feet must be separated by a hip-wide gap. Or else, you will end up adversely straining your lower back.      6. Head Your head must align with your heart. Do not let your chin jut out, or else you will not be able to breathe freely. Keep your gaze straight ahead.      7. No L-shape The idea is to evenly stretch your spine, but not strain your lower back. If your posture is close to an L-shape, you need lower yourself a bit so that you feel the stretch more evenly.      8. Buttocks You will be tempted to clench your glutes. Don’t.   Cobra Pose Health Benefits If you’ve followed the cobra pose instructions to a T, this asana has several benefits in store for you. Read on.      1. Suppleness and Strength The spine is at the core of the cobra pose, and its benefits are concentrated here but are not confined to it. The cobra pose strengthens the muscles of your spine, thighs, arms and shoulders. It also increases the flexibility in all of these muscles. Bhujangasana is often done after yoga postures that exercise your core body, to relax and stretch the muscles of your abdomen.      2. Chest This pose helps open the chest, clears up pathways in your lungs and heart, and can also be beneficial for asthma and respiratory allergies.      3. Pain Done right, this posture is a great way to relieve not just daily tension in your shoulders and neck, but also any kind of back pain you might be suffering from. By exercising the muscles in your back, neck and shoulders, the cobra pose keeps these areas well-oiled. It can also benefit people suffering from sciatica.      4. De-stressor The cobra pose is good for de-stressing, given its impact on your chest. By opening up the chest and improving breathing, and by regularly flexing your back, this asana helps reduce stress and anxiety. This indirectly helps lift your spirit.      5. Body Systems Cobra pose regulates metabolism and has a positive impact on your digestive, reproductive and urinary systems. It can also help mitigate menstrual discomfort.      6. Blood Circulation The cobra posture also helps increase blood flow around the spine and pelvis.   Cobra Pose Modifications  If you have a stiff body, there are modifications that you can apply to make it easier for your body. Cobra Pose Against the Wall People with stiff spines or shoulders and pregnant women can attempt this pose against a wall. Stand facing a wall with your palms flat against the surface and your elbows touching the sides of your chest. Move your chest towards the wall, with your shoulders drawn away from your ears in a downward movement, and then backwards.   Cobra Pose Variations If you can do full Bhujangasana correctly and easily, you might like to try following advanced cobra pose variations:      (a) Cobra Pose with Straight Arms A way to deepen the Bhujangasana is to try cobra pose with straight arms. After coming in top position, walk your hands a little forwards so that the elbows are straight, then turning your arms a little outward. Now, lift the sternum towards the ceiling.            (b) Frog Cobra Pose (Bheka Bhujangasana) Once you have achieved the cobra posture, you can do the Bheka Bhujangasana. A variation where you cross your legs under your thighs like a frog and fold your hands in front in namaste position.            (c) Twisted Cobra Pose (Tiryaka  Bhujangasana) This is another variation which helps you focus on your back and spine. In this pose, you first shift your weight from the feet back palms to the toes. Balance yourself on toes and come into cobra pose with straight arms position. Now twist to left side trying to look at the heels of right foot. You need to twist towards both left and right side to complete this asana.        (d) King Cobra Pose (Raja Bhujangasana) This pose resembles the cobra snake in attack position. In this position, one needs to shift from their feet to their knees and lift the feet towards their head while pushing the head backwards towards the feet until the feet touch the crown of the head. Try not to lift your thighs too much from the floor. Please make sure that you do not jerk or force your body by a fast movement, this pose should be done with great precautions and at a very slow pace so that your spine does not gets any sharp movement during the pose. Note: This is recommended only to advanced practitioners (Please do not attempt unless you have a highly flexible body).        (e) Snake Pose (Sarpasana) Rest your body firmly on ground with your toes pointing outwards and chest completely on ground. Then take your both hands towards your back and interlock them. From this position, start lifting your chest without taking support of your hands. You need to use your strength and use your spine to lift your body.   Precautions If you’re enthusiastic about doing yoga, you might be tempted to push your body more than it might be prepared to bend. Don’t attempt the full backbend on your first try. Start small, start comfortable. Find a height that will not strain your body during your first try. After a few attempts, deepen the pose until you do the full pose. Until then, make sure you avoid above cobra pose mistakes. Do not practice cobra pose in cases of carpal tunnel syndrome or a recent back or wrist injury. Pregnant women should not do cobra pose lying down. They should only practice cobra pose against the wall. If you have any medical concerns, consult your doctor before practicing yoga postures.   Conclusion The cobra pose or bhujangasana is one of the most versatile asanas. Simple, but crucial to several workout routines, the pose has a lot to offer your body and spirit.        

It’s perhaps only in yoga, that standing still is a form of exercise by itself. The mountain pose is one of the first poses that a yoga enthusiast will learn. As the asana’s name suggests, this posture brings you the stillness and firmness of a mountain. The mountain pose Sanskrit name is Tadasana. Here ‎'Taḍa’ means mountain and ‘asana’ means posture. This standing posture is fundamental to several yoga asanas in different ways. It is the starting point of many other standing yoga postures, including the Sun Salutations or the Suryanamaskara.   Pose Information  Yoga Pose English Name: Mountain Pose  Sanskrit Name: Tadasana  Pose Level: Beginner  Pose Type: Standing  Strengthens: Thigh, Knee and Ankle   Preparatory Poses Downward Facing Dog Pose or Adho Mukha Svanasana Standing Forward Fold or Uttanasana Five-pointed Star Pose or Utthita Tadasana   Follow-up Poses Start all the standing poses with the balancing sensation of Tadasana.   Mountain Pose and Sama Sthiti Here’s a little trivia about mountain pose: It is very close to Sama Sthiti, the state of balance, the stillness you come back to after completing a strenuous pose and before you begin another posture. While Tadasana is part of the Iyengar style of yoga, Sama Sthiti comes from the Ashtanga yoga style. The mountain pose is taught as a means of building a foundation for other standing asanas, while Sama Sthiti is used as a means to bring yogis and yoginis to their center in between yoga postures.   How to Do a Mountain Pose? If you look at images of Tadasana, it’s not much to look at. It merely requires you to stand. But to get the posture’s alignment correct and to maintain it requires a lot of mental effort. Follow these mountain pose steps along with the prescribed mountain pose breathing pattern to learn one of the most basic yoga postures.      Step 1 Stand on the mat with your toes touching, but with a slight gap between your heels. Lift your toes and splay them on the mat. This will help distribute your weight evenly between both feet. If you feel you haven’t got the necessary balance, try lifting your toes again and spreading them on the mat until you feel the balance is right.      Step 2 Next, inhale and tighten your thigh muscles so that your kneecaps are slightly lifted. Do not hyperextend your knees or tighten the muscles of your stomach. Rotate your thighs a little inwards to open your hips. Move your pelvis so that your tailbone points down to the floor.      Step 3 Your lower ribs must be tucked into your body. Exhaling, lift the sternum upwards and simultaneously move your shoulders downwards into your back.      Step 4 Keep your palms by your sides, beside torso. There must be no tension in your arms. Inhale, and raise your head slightly upwards, bringing your chin parallel to the floor. Your head must be in a straight line from your pelvis. Your pelvis must be in line with your ankles. Keep your face muscles relaxed. Hold the pose for about five breaths, or for a minute.   Mountain Pose Beginners Tip      Tip 1 If you are unable to balance with your feet together, try doing the asana with your feet apart. Your feet should have a hip-wide gap and must be parallel.      Tip 2 You could also do the asana standing against a wall. Let your heels, sacrum and shoulders touch the wall. Make note head should not touch the wall. This will help you learn the correct alignment of your feet, hips, spine and head. Do it this way until you get the hang of it and then move on to the proper mountain pose.     Mountain Pose Yoga Benefits The mountain pose exercise has many positive effects on your mind and body. Tadasana is a great yoga pose which looks very simple and is easy to practice. The after effects of the pose are a steady mind and body with less stress and improved concentration. Take a look at the benefits of mountain pose in yoga. It helps in increasing height. This pose strengthens your thighs, knees and ankles muscles. It helps build strength and flexibility in your hips, feet and legs. The stretching of the hips will help open the pelvis. Its spillover effect is that this helps relieve some of the stress on your lower back. It also firms up the muscles in your abdomen and buttocks. It helps with digestion. This pose is especially good for the spine, adding strength and flexibility. It also does wonders for your overall posture, alleviating the dullness that seeps in due to hunching over a desk all day. Tadasana helps improve focus, concentration and keeps you alert. It also helps with flat feet and sciatica.   Mountain Pose Precautions Although the Tadasana yoga pose is simple, its benefits can aggravate medical conditions. To avoid this, follow these precautions: Do not shift your weight to the outer edges of your feet or heels. You must at all times ensure that your weight is evenly distributed on both your feet. Avoid doing the pose when you are suffering from migraines or headaches. The pose requires concentration and could aggravate your condition. If you suffer from insomnia or other sleep disorder, avoid this pose as it improves alertness. Mountain pose is also inadvisable for people who have problems with blood circulation. If you’ve had a recent shoulder injury, avoid this asana until the doctor gives you the go-ahead.   Mountain Pose Variations There are several modifications and variations to the mountain pose sequence that can deepen the pose or add new challenges to it. Regardless of which modified mountain pose you choose to try, always make sure that the alignment of your feet, knees, back and shoulders are maintained.        1. Close your Eyes You can deepen the Tadasana pose by practicing with your eyes closed. However, try it this way only after you have mastered the basic pose. Balancing without reference to sight is challenging.        2. Extended Mountain Pose Once you have achieved the basic pose, you can try the extended mountain pose.  Hand Variations 1. Bring the hands to your waist and squeeze the abdomen. This posture will help your deep core muscles to stabilize the lumbar spine. 2. Lift your arms over your head, keep them parallel to each other and perpendicular to the floor. Your palms must face inward. 3. Lift your arms over your head and join palms in a namaste position. Keep your arms away from the ears. 4. Stretch out your arms in front of you and interlace your fingers. Next, turn the palms away and stretch the arms upwards such that palms will face the ceilings.    Feet Variations 1. Keep hands besides your torso like in basic mountain pose. You can use a block between your upper inner thighs to try a new variation. Squeeze the block between the thighs to strengthen the inner thighs, outer thighs and hip muscles. 2. You can leave the tadasana at raising your arms over your head, but you could also add another layer to the pose by lifting your heels. Initially, try lifting your heels just a couple of centimeters off the mat. Once you make sure you’re not going lose your balance and fall, you could go higher, finally standing with your arms high and balance on the balls of your feet.   Conclusion Once you are done with tadasana or the mountain pose , you can move on to several other standing yoga positions. This pose helps internal organs function efficiently, improves respiration, digestion and circulation. This pose brings stillness to your mind and body, enabling you to watch the rushing world go by, while you remain calm and unaffected by it. While you stand still, the asana will quietly work its magic on your body, helping you feel better when you get back into the fast-paced world.