Category: Yoga Basics

Yoga breathing techniques are also known as “Pranayama.” The word Pranayama is composed of two words “prana” meaning “life force” and “ayama” meaning “to control or restrain”. Pranayama, as described by the great sage Patanjali in Yoga Sutras, is the fourth limb of the Eight Limbs of Yoga, which are the key to leading a meaningful and disciplined life. As you move on in life, your Prana gets imbalanced, mostly owing to busy lifestyles and unhealthy habits that you pick up, sometimes unknowingly, every day. When your prana is imbalanced, your body eventually become weak, making you more vulnerable to illnesses and mental and emotional instabilities. Furthermore, instead of breathing to the full extent of your body’s capacity, you will only be able to inhale shallow breathes, thus blocking the free flow of required oxygen in your blood. However, when you unclog these blockages, your mind becomes clearer, thoughts are more balanced, and your breathing becomes deeper and a conscious effort is made voluntarily from your end.     Breathing Techniques - Why Are These Essential to Yoga?  When you practice yoga, you are asked to focus on the way you breathe as you perform the moves. Why do you think yoga teachers ask you to do so? The reason behind this insistence is the fact that these breathing techniques in yoga assist you in navigating your different levels of consciousness. When you are asked to consciously breathe normally during the yoga poses, it acts as a method of keeping you focused and present in the moment. Conscious breathing prevents your mind from wandering off, thus acting as a method of meditation, merging your mind, body, and soul as one entity. That is the reason why, when you slow down your breath, it soothes your emotional being. The human body has over 72,000 channels wherein energy flows through your body, among which three channels are most important, namely - Ida, Pingala, and Sushumna. Ida Nadi starts at the root or Muladhara Chakra and ends its journey in the left nostril. It is associated with the moon and is responsible for cooling and calming effect. Pingala Nadi too begins at the Root Chakra, but ends at the right nostril. Unlike the Ida Nadi, it has a heating effect on the body. Kundalini energy travels through the Sushumna Nadi, and hence it is associated with balance. The breathing techniques in yoga unblock these channels and help you to control prana in addition to accelerating its movement to all organs and body parts.     8 Types of Yoga Breathing Techniques Here are some of the yoga breathing techniques to help you improve your lifestyle. A word of caution would be to not try any pranayama exercises without consulting your physician if you suffer from any kind of breathing problems like asthma.      1.  Dirga Pranayama (Three-Part Breath) This is one of the yoga breathing exercises that involve three parts of your abdomen - lower abdomen, lower half of your rib cage, and the part just above the sternum. How to do Dirga Pranayama? You can start the pranayama either in Easy Pose, seated on a chair with the feet flat on the floor, or by lying down on the floor in Savasana. Whichever you choose to do, ensure that your spine is straight in line with your head and your stomach is compressed. Your next step is to close your eyes and relax the muscles of your entire body, even your face. Breathe normally. Place your left hand over your stomach, a little below the navel and feel it expand as you breathe in and contract as you breathe out. Keep doing this consciously for five breaths. After this move your hands up to your rib cage, about three inches away from the navel and feel the rib cage move as you breathe in and out. Again, repeat this for five more breaths before you move your hands up to the collar bone. At the collar bone, ensure that your hands are placed at the center of your chest. Here too be conscious of how your breath spreads and withdraws through the chest as you inhale and exhale. Continue doing so for five breathes again. Benefits It clears the passage of air to your lungs, thus allowing you to breathe more effectively. This allows more oxygen to enter your blood, allowing your heart and lungs to function efficiently. If you are ever stressed, practicing this pranayama will calm your mind and body.        2.  Ujjayi Pranayama (Conqueror Breath) How to do Ujjayi Pranayama? To start doing the Ujjayi Pranayama, sit in Padmasana and close your eyes. Keep your spine straight in line with your head. Inhale deeply through your nostrils and try contracting the air passing through your throat. Fill your lungs with air as you do so. Release by exhaling the air through your lips like a whisper or as when you blow your breath. You will hear a soft “ha” sound when you exhale. This way you know that you are doing it right. Release all the air captured in your lungs while exhaling. Practice this for 20 more counts and release by breathing normally. Benefits The conscious effort made during Ujjayi breathing helps in increasing your mind’s focus and concentration levels. Other than that, this form of Pranayama provides the following benefits: Lowers the risk of heart problems Improves the vocal chords Improves any respiratory problems; and Helps in arousing Kundalini in our bodies.        3.  Kumbhaka Pranayama (Breath Retention) Kumbhaka Pranayama is known as the center of the practice of Hatha Pranayama. It is the pause between the inhale and exhale; Kumbhaka before inhalation is known as Bahya and before exhalation is known as Antara. When you do this form of pranayama, it involves both the Jalandhara and Muladhara Bandhas. How to do Kumbhaka Pranayama? Sit in Padmasana. Keep the spine straight and relax your body. Inhale and exhale consciously keeping the breathing pattern equal, for five deep breathes. On inhalation, hold your breath for approximately seven seconds. Release and exhale. Repeat this for five breathes more, while you gradually increase your hold after every inhalation. The next step after this is to hold your breath after you exhale. Repeat the same steps as you did for retention after inhalation for over a period of four to five deep breaths and increase the duration of holding your breath. To end the practice, regularise your breath. Benefits Kumbhaka Pranayama is one of the most useful breathing exercises for stress as it helps to clear the mind and develop concentration. Other than that, it purifies the body and helps to attain a healthy lifestyle. If you are looking for breathing techniques for high blood pressure, then this is not to be practiced as it can cause harm instead.        4.  Bhastrika Pranayama (Bellows Breath) Just as you would pump the air in and out of bellows to light up the fire in your hearth at home, similarly your breath moves your lungs with strong currents of air to energize you. This pranayama involves deep and normal inhalations, after which the exhalation is done forcefully, keeping it short, and fast. How to do Bhastrika Pranayama? Start in Padmasana with eyes closed and inhale deep into the lungs and exhale slowly. Repeat this for five breathes at the start. Upon the next exhalation release your breath fast, as you would when you pant. Keep doing this for at least 20 counts. End the practice by inhaling and exhaling normally, keeping the breath equal both times. Benefits Bhastrika Pranayama comes with numerous benefits, some of which are as follows - It is one of the best yoga breathing exercises for asthma and other respiratory problems. This pranayama helps in cleaning your body of toxins and other impurities. It keeps the body guarded from disease and illnesses. It is one of the best breathing exercises for weight loss.        5.  Nadi Shodhana Pranayama (Alternate Nostril Breathing) Nadi Shodhana is one of the deep breathing exercises for relaxation and one of the yoga breathing exercises for beginners. The name translates to Nadi - meaning ‘channel’ or ‘flow’ and Shodhana - meaning ‘purification’. How to do Nadi Shodhana Pranayama? Sit in Padmasana, relax, and focus on your breath. Raise your right hand to your forehead and position your middle and fore fingers right in between your eyebrows. Use your thumb to close the right nostril and breathe deeply through the left nostril for 20 counts, such that all the air inhaled is directed to the abdominal area. After 20 breaths, release your thumb from the right nostril and use your ring finger to close the left nostril. Repeat the same breathing exercise for 20 counts. Once you are done, bring your hand down to your knees and focus and breathe normally for 10-15 seconds. Benefits This form of is one of the best yoga breathing exercises to improve lung capacity. Some more benefits that the Nadi Shodhana Pranayama gives are: It is one of the good breathing exercises for stress as it calms and rejuvenates the nervous system. It balances the hormones. You have higher concentration levels. It is one of the best yoga breathing exercises for anxiety.        6.  Mriga Mudra (Deer Seal) This pranayama is usually performed along with other yoga breathing techniques like Ujjayi or Kapalbhati Pranayama. You can perform this practice at any time of the day. How to do Mriga Mudra? You can be seated in Padmasana or in a chair to do this pose. To start with, take your right hand and form a fist. Open your thumb, ring finger, and the small finger, such that the shape of your hand resembles the shape of a deer. Raise your hand up to your face and press the thumb against your right nostril to close it. Inhale deeply, but do not exhale. Use your ring finger to close the left nostril momentarily. Now release your thumb from the right nostril and exhale. Repeat this exercise two times more. Repeat with the other side another 2 times. Benefits Improves mental focus and clarity Helps in controlling emotions Increases immunity and removes toxins from the body        7.  Simhasana (Lion’s Pose/Breath) If you are looking for a yoga technique against aging, it is the Simhasana. The yoga breathing technique gets its name due to its resemblance to the force and intensity of a roaring lion. How to do Simhasana? Start in Vajrasana. Ensure that your toes are pointing outward and are not tucked in. Lean forward and support your upper body by stretching your hands. Your palms should be grounded to the floor. Take care that your spine is straight and lengthened, and your hands are placed perpendicular to the floor. Inhale through your nose, open your mouth, and stretch your tongue out. Try shifting your gaze in between the eyebrows. Exhale through your mouth and try making a roaring “haa” sound as you do so. After doing so stay in the position for 30 seconds while breathing normally. Come back to the initial position and relax for 10 seconds. Repeat 5 times more. Benefits Enhances your vocal chords Clears and opens the respiratory tract An effective remedy for bad breath        8.  Kapalbhati Pranayama (Breath of Fire) The name of this yoga breathing technique is obtained from the two words - ‘Kapal’, which means ‘forehead’ and ‘Bhati’ meaning ‘to shine’. How to do Kapalbhati Pranayama? Sit in Vajrasana with your spine erect, hands placed on the knees with palms open and facing upwards. Inhale and let your stomach muscles loosen up. When you breathe out pull your stomach in and back to the spine till your level of comfort. When you loosen your stomach muscles your breath will flow automatically to your lungs. Contract your stomach again forcefully and exhale again. Repeat with the inhalation process again. Complete one round of Kapalbhati pranayama with another 20 counts. Benefits It is one of the recommended yoga breathing exercises for flat stomach Gives your body more immunity to illnesses Remedy for weak nerves If you lack a good night’s rest, this is one of the breathing exercises for sleep   How to Breathe Properly in Asana Practice Here are three basic guidelines for pairing your breath with different types of yoga poses:      1.  Exhale when you bend forward While doing forward bends, the front part of your body gets compressed, thus restricting expansion of the chest area and the lungs. Yoga instructors explain the importance of exhaling when getting into forward bends, because it helps to deflate the lungs and reduce the circumference of the chest. Forward bends are quietening poses and exhalation while beginning the pose helps in attaining this goal.      2.  Inhale while going into chest lifting or opening poses When doing heart opening backbends or poses, yogis are advised to inhale so that they can make more space in their chest cavity, in the process also allowing more air to enter the lungs, diaphragm, and the rib cage. Other than that, it also boosts the heart rate, alertness, and flow of blood to the muscles. Heart opening backbends or chest lifting poses are meant to energize the body and yogis can obtain maximum benefits by incorporating the breath’s effects on the body.       3.  Exhale when reaching into twisting yoga poses Yoga twist poses are best done on exhalation as they restrict expansion of the chest and abdomen. Trying to inhale when doing these poses would work adversely on the body. Exhalation is a natural process that ensues when doing twists and gives more benefit to the body while giving more flexibility for the body to move.   Yoga Breathing Tips As you perform these poses, you need to ensure that you get the most out of the practice. So, here are a few tips to help you: All pranayama poses require you to have a straight spine. It is best done in the supine position. This way you will not be distracted and will be more focused on your breathing pattern. Supine position is most useful when learning the basics of Abdominal Breathing or Complete Yoga Breathing. Supine breathing practice allows the practitioner to completely focus all his/her attention on the breath rather than on how he/she is seated. If you decide to practice breathing while sitting, but find it hard to keep your back straight, try doing so by resting your back against a wall, or you can position your sit-bones on the edge of a firm cushion, especially for poses like Padmasana.  If it suits you, you can even choose to sit on a chair. When practicing yoga breathing techniques, keep your shoulders relaxed and keep rotating them, unless the practice requires you to lift them up. If you have problems in being seated or lying down, you can always use props like blankets, belts, or blocks for support and finding out which part of your lungs is not expanding to the fullest. Practice Pranayama mostly during the mornings as it is the freshest part of the day. Do not practice yoga breathing in a polluted area. Choose a time when the air is least polluted or practice indoors with the help of an air purifier. When practicing yoga breathing, it is advisable to keep your eyes closed, your gaze pointing to the tip of your nose so that your focus is automatically shifted to the third eye. If you feel dizzy or heavy after a pranayama practice, it is better to stop and only continue after advice from your physician. Avoid smoking. Smoking undoes all the benefits that you can gain from yoga breathing. While yoga breathing techniques clean your blood, and lungs, smoking does just the opposite. Avoid practicing yoga breathing techniques if you feel fatigued.   Conclusion Whenever we practice yoga, it is a natural tendency for newbies to stress while breathing, which results in short and shallow breaths. An experienced yoga instructor will help you with yoga breathing techniques that can support your goals when performing poses. Focus on breathing actively into your chest especially when performing back bends and chest openers. Breathing mindfully can offer you many mind and body benefits, which is why it is important in yoga.

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.

Just as Sun Salutation (Surya Namaskar) is associated with energizing and enlivening the mind and body, moon salutation is related to restoration, consciousness, and calmness, which come in handy when stress levels spike. Known as Chandra Namaskar in Sanskrit, this sequence helps to connect with your feminine side.   Sun Salutation Vs. Moon Salutation Sun Salutation and Moon salutation are two sequences that complement and complete each other. Just as the Yin is incomplete and unbalanced without the Yang, the same logic applies to these two sequences as well. Another difference between the two sequences is that though Surya Namaskar and Chandra Namaskar steps are almost similar to each other, the latter consists of 16 yoga poses instead of 12.   Related Post - Sun Salutation (Surya Namaskar)   Some other differences between Sun Salutation and Moon Salutation are discussed below: When practicing Sun Salutation, you face the front of the yoga mat, whereas while doing Moon Salutation you will be facing the side, front and back of your mat. Moon Salutations involve a 360-degree movement around the yoga mat while doing the poses. Surya Namaskar is done at the start of a yoga practice to awaken your Kundalini and generate heat and energy. In contrast, Chandra Namaskar is generally practiced as a part of a longer yoga session, towards the end, to cool and restore the body. Surya Namaskar is the male counterpart and Chandra Namaskar represents the feminine side of energy in the human body. Coming to the repetition part, while Surya Namaskar can be done many times to complete a full workout, Chandra Namaskar must only be restricted to 4-5 times. Surya Nama skar starts on the right side of the body, which depicts the Pingala Nadi or the Sun and Chandra Namaskar starts on the left, depicting the Ida Nadi or the Moon.   The Best Time to Practice Moon Salutation Chandra Namaskar can be done at any time of the day. However, the best time to practice this sequence is during the evening. Furthermore, it is advisable to practice the pose outdoors, especially when the moon is up in the sky.   How to Do Moon Salutation? Discussed as follows are steps to successfully practice chandra namaskar postures to release your worries on a stressful and tiring day. Step 1 - Mountain Pose (Tadasana) Keep your hands at the sides of your body and feet together (or slightly apart). Joining the palms together in Prayer Pose (Pranamasana) bring your palms at the chest level. Inhale and raise your hands over your head. Elongate the spine and ensure that your head, spine and tailbone are all in a straight line. Step 2 - Half Moon Pose (Ardha Chandrasana) To transit into the second step, inhale deeply and bend to your left side such that the left side of your body forms an arch. Keep your gaze forward. Hold the position for 10 breaths. Exhale and release the pose by straightening your body. Repeat the same steps by bending to the right side. Step 3 - Goddess Pose (Utkata Konasana) Move to the next pose by deeply breathing in and step your feet sideways apart with toes pointing outwards to the sides. Elongate your tailbone towards the ground and keep your spine straight. Exhale and lower your body from your hips down by bending your knees. Ensure that your knees are directly in line with your ankle. Raise your arms to shoulder height and fold at the elbows at an angle of 90 degrees, so that the upper portion from the elbow to the hands are perpendicular to the floor. Spread out your palms, facing forward, and draw your shoulders in. Release by lowering your hands and raising your body by straightening your knees and get ready for the next step. Step 4 - Five-Pointed Star Pose (Utthita Tadasana) Raise your hands to shoulder length again and ensure that the palms are facing downward. Inhale and elongate your torso. Spread your fingers and reach out strongly through your fingertips. Keep your gaze forward, and chin levelled to the ground. Step 5 – Triangle Pose (Trikonasana) Start the pose with your left side. Turn your left feet to the left side. Exhale and bend your body from your hips to the left and try touching the floor behind the left ankle with your left hand. As you bend raise your right hand directly over your head. It shoulder be in a straight line with your left hand. The fingers must point to the ceiling. If your left hand cannot reaches the left ankle, use a brick to place your palms on. Make sure that your right feet is not turning. The toes of your right feet should point forward. Shift your gaze upwards to the tips of your right hand. Step 6 - Standing Head to Knee pose (Dandayamana-Janushirasana) Transition from Triangle Pose to Standing Head to Knee pose upon inhalation, by lowering your right hand to the floor next to your left leg. Turn in your right leg so that your toes are pointing towards your left leg.  Ensure that spine is straight and elongated. Now bend your upper body from the hips up to your left leg until your chin touches it. Step 7 - Low-Lunge Pose (Anjaneyasana) Inhale and lower your right knee to the floor, while still supporting yourself on your hands. Bend your left knee too ensuring that the part of the leg from the knee down to the feet at are at angle of 90 degrees to the floor. Raise your hands over your head, both at a distance from one another. Step 8 - Extended Leg Squat (Ardha Malasana) Bring your hands down to the floor and turn your body by around 90 degrees. The soles of the right feet must point outwards and the toes must point to the ceiling. The toes of the left feet must point forward. All your body weight must be on the left leg that you are seated on and right leg is extended to the fullest. Ensure that your spine is elongated and tailbone pointing to the floor. Step 9 - Garland Pose (Malasana) Inhale and bend your right leg in such a way that you come to a squatting position. Push your elbows against your inner thighs and bring your hands together in Pranamasana. Your toes must point forward and should be parallel to each other. Keep your spine straight.   After the Garland Pose, step 10 to step 17 of Chandra Namaskar sequence proceeds in reverse order of the steps already explained above. Step 10 - Extended Leg Squat (Ardha Malasana) Step 11- Low-Lunge Pose (Anjaneyasana) Step 12- Standing Head to Knee pose (Dandayamana-Janushirasana) Step 13– Triangle Pose (Trikonasana) Step 14- Five-Pointed Star Pose (Utthita Tadasana) Step 15- Goddess Pose (Utkata Konasana) Step 16- Half Moon Pose (Ardha Chandrasana) Step 17- Mountain Pose (Tadasana)   Hold all the poses for 10 breaths.   Moon Salutation Health Benefits Chandra Namaskar has many health benefits due to its cooling and calming effect. Some health benefits that moon salutation yoga sequence offers are as follows: It improves the body’s balance. It helps in alleviating problems of constipation or digestion. This sequence is good for toning the body, owing to the poses, which involve the movement of arms, legs and the core. Breathing technique involved in performing the sequence helps in expansion of lungs and unlocks the Heart Chakra. It improves blood circulation. It is a stress buster. Hence it controls anxiety and depressive thoughts by clearing the mind. It is a great sequence to deal with insomnia.   Precautions The best time to perform Moon Salutation is during the evening when the moon is visible, and on an empty stomach as any other asana. People who are suffering from hernia, high blood pressure, back problems, sciatica, fever, heart disease, or are with a history of stroke should avoid doing Moon Salutation.   Conclusion Both men and women can practice Moon salutation and endure its benefits. Because it is a quiet and gentle practice, all poses must be attained slowly so that you can replenish your energy. Although, Moon salutation is not well-known as Surya Namaskar, it is an ancient practice and a necessity in today's fast pacing lifestyle. Chandra Namaskar is a way for you to get relief from day-to-day problems and connect with yourselves.  

What is Sun Salutation? Surya Namaskar, also known to us as Sun Salutation, is a sequence of 12 yoga poses in honor of the Sun, the source of light and life on earth. In the words of a famous yogi, Sri K. Pattabhi Jois, any asana that we do remains incomplete until we have practiced Surya Namaskar. He also went on to say in his teachings that the practice of yoga loses its meaning and does not bear any fruit without the sun salutation flow. It is believed that the origins of Surya Namaskar dates back 2500 years ago or maybe much earlier, sometime during the Vedic period. From then to the present time, the sequence has evolved and taken the form of many variations which are practiced with diligence by yogis every day.   FAQs About Sun Salutation Though the idea of doing Surya Namaskar seems exciting, many people who have just set foot into the practice of yoga still have their doubts before they can begin. It is a good thing to have questions and be curious about something. It is the only way you can learn. So, here are a few sun salutation tips that every yoga student or practitioner must know.      1. Which time of the day do we practice Surya Namaskar? The most ideal time to practice sun salutation is in the morning as a thanksgiving to the Sun or Lord Surya for another new day. However, if in the mornings you are out of time and breath, you can always carry on the practice in the evening too.      2. Can you eat something before practicing Sun Salutation? It is always recommended to carry out the practice on an empty stomach as the sequence includes inversions as well as various twists and bends, which can obstruct gastrointestinal tract if the stomach is filled.      3. When should you practice Surya Namaskar at the beginning or end of a yoga session? Poses performed in Surya Namaskar helps to stretch and flex muscles. Other than that, poses open your joints and elongate the spines, which make it easier to perform other poses. You can say that this sequence is a warm-up session for the body to prepare for other poses. Hence, this sequence must be done at the beginning of a yoga session. Furthermore, when ending a yoga session, you need to cool-down, which can only be attained by poses like Corpse Pose (Shavasana).      4. How many yoga poses are there in one sequence of Surya Namaskar? One complete sequence of Surya Namaskar constitutes 12 yoga poses.      5. Do you always have to face the Sun while doing Surya Namaskar? It is not always possible for a person to find the direction of the Sun. So, even though it is recommended to do so, you can still practice the sequence irrespective of this condition being met.      6. How do Sun Salutation benefit you in the long run? Performing Sun Salutation can have many benefits, not only physically but mentally and emotionally as well. We will discuss these benefits at length below.      7. Can you learn Surya Namaskar on your own? Of all these facts, the most important part to keep in mind is that alike any other yoga pose, you should learn Surya Namaskar from someone who is certified and experienced. This is especially true for newcomers, as the sun salutation sequence for beginners can be difficult while transitioning from one pose to another. Furthermore, if you have any ailments, make it a point to consult your doctor or yoga instructor first and check if it is right for you.   How to Do Surya Namaskar? Let's learn in detail how to perform the 12 steps of Surya Namaskar. To help you through each step, here are sun salutation poses names for you respectively. The sequence is a cycle and only brings you back to the position you started with in the first place. 1. Namaskarasana (Prayer Pose) 2. Hasta Uttanasana (Raised-arms Pose) 3. Hasta Padmasana (Hand-to-foot Pose) 4. Ashwa Sanchalanasana (Equestrian Pose) 5. Phalakasana (Plank Pose) 6. Ashtangasana (Eight-Limbed Staff Pose) 7. Bhujangasana (Cobra Pose) 8. Adho Mukha Savasana (Downward Dog Pose) The four poses, namely- the Ashwa Sanchalanasana,  Hasta Padmasana,  Namaskarasana, Hasta Uttanasana and are repeated towards the end to complete the cycle of the 12 steps. As you pass through each phase of Surya Namaskar steps, always remember to keep breathing normally through each pose while holding each pose for 5 seconds. This will help your muscles relax and keep your mind calm.      Step 1 - Namaskarasana (Prayer Pose) Stand at the front edge of your yoga mat and begin with Tadasana (Mountain Pose). Inhale and slowly lift the hands away and upwards from your hips and as you exhale bring them together inwards in a circular motion towards your chest to form the Namaskarasana (Prayer Pose).      Step 2 - Hasta Uttanasana (Raised-arms Pose) Inhale again and lift your arms up while continuing to keep palms together in prayer pose to transcend to Hasta Uttanasana (Raised-arms Pose). Ensure that your biceps are close to the ears as you do so. Push back your arms as you arch your body. Push the pelvis forward to enhance the stretch.      Step 3 - Hasta Padasana (Standing Forward Bend Pose) Exhaling, bend forward from the waist and touch your palms on the floor at the sides of your feet, while ensuring that your spine is elongated and erect. This is called the Hasta Padasana (Hand to Foot Pose).  As a beginner, it is natural that your muscles are still tight and you might not be able to completely bend down with your legs straight. So, you can bend your knees a bit, enough for you to touch the floor.      Step 4 - Ashwa Sanchalanasana (Equestrian Pose) Again, breath in and push your right leg backwards as much as you can (while you are still in Hasta Padasana), rest the knee on the floor, and then move your gaze upwards to the ceiling. You are now doing the Ashwa Sanchalanasana (Equestrian Pose). As you come to this position, ensure that the sole of your right foot is facing outwards, while the inner side is resting on the mat.      Step 5 - Phalakasana (Plank Pose) Shift your gaze to the tip of your nose as you inhale and push your left leg back as well, ensuring that your body is a straight diagonal line as you take the position of Phalakasana (Plank Pose).  In this position, your body-weight rests upon your shoulders and the toes of your feet. Remember to keep your arms shoulder-width apart and at an angle of 90 degrees to the floor.      Step 6 – Ashtangasana (Eight-Limbed Staff Pose) With an exhale, shift your position to Ashtangasana (Eight-Limbed Staff Pose) by bringing your upper body and knees down. Keep your hips arched as you push it down a bit. Ensure that your chin, the palms of your hand, your chest, the knees, and the toes of the feet (except the hips) are all touching the floor while doing this pose.      Step 7 - Bhujangasana (Cobra pose) Inhale, and push your body forward ensuring to bring your hips down and raising your chest up to an arch as you form the Bhujangasana (Cobra pose).  As beginners, to make the pose easier, you can keep your elbows a little bent to receive support.      Step 8 - Adho Mukha Savasana (Downward Dog Pose) Transcend into the Adho Mukha Savasana (Downward Dog Pose) with an exhale. To do so push your hips upwards till your body takes the shape of an inverted V. To get a deeper stretch try keeping the soles of your feet flat on the floor, while you try pushing your head inwards to the chest. As a beginner, it might be hard to fully stretch your legs, so you can bend your knees a little to ease yourself.      Step 9 - Ashwa Sanchalanasana (Equestrian Pose) Inhale and this time bring your right foot forward into the equestrian position again. This time, keep the left leg extended behind you, ensuring that your arms are perpendicular to the floor.      Step 10 - Hasta Padasana (Standing Forward Bend Pose) Exhale, bring your left feet forward a shift to Hasta Padasana. Stay in the position for 5 seconds.      Step 11 - Hasta Uttanasana (Raised-arms Pose) Roll your spine up and come back to Hasta Uttanasana. Arch your chest backwards as you inhale.      Step 12 – Namaskarasana (Prayer Pose) Finally, exhale and bring your hands to your chest in a prayer position. Repeat the cycle minimum 12 times and finish off with a cooling down session of Shavasana.   Did you know? An average weighing person can burn 13.90 calories in one round of Surya Namaskar. You can burn up to 418 calories by doing sun salutation exercise for 30 minutes! That’s almost equal to the number of calories burned after an intense running session. Well, the benefits do not just end here. There’s more. Let’s have a look at them.   Sun Salutation Health Benefits Like we mentioned earlier, doing Sun Salutation is good for a whole lot of reasons. Some of the benefits are as follows. Since sun salutation exercise involves inversions, it boosts the flow of blood to the brain as well as the other parts of the upper body. This flow of blood enhances concentration levels, improves quality of hair, and helps to reduce acne. If you want to lose weight and tone your body, then Surya Namaskar is your go-to sequence. In this exercise, muscles are used not just in one area of the body. It covers every part effectively, thus helping you reach your fitness goals more effectively. Since you practice this sun salutation sequence on an empty stomach, the twists, bends, and inversions highly help your digestive system to function much efficiently than ever before. The breathing technique while doing the sequence enhances the circulation of blood in your body, as fresh oxygen can enter the system with every inhale. It also helps in doing away with toxins with every exhale and all the sweating done throughout the workout. The breathing also enhances the function of the lungs.   Sun Salutation Precautions Though the practice of Surya Namaskar comes with its many benefits, there are some precautions that must be kept in mind too before we go ahead. Here are some those precautions. Do not practice the sequence if you are pregnant. Surya Namaskar is a warming and energizing sequence and should, therefore, be avoided by people who have a history of high blood pressure and hernia. Women should not perform this sequence during their periods If you have a history of back pain, talk to your doctor first and only proceed after a go-ahead.   Sun Salutation Variations      Sun Salutation A This variation of sun salutation is what we explained in detail above. This is the simplest form of Sun Salutation for beginners to easily follow and perform.      Sun Salutation B This variation of sun salutation incorporates the Awkward Chair pose and the Warrior I Pose into the sequence making it more challenging than the original. The inclusion of the two poses enhances the entire routine and gives our stamina a boost.      Ashtanga Sun Salutation C Sun Salutation C is a combination of Sun Salutation A & B with the inclusion of other advanced poses like, the Warrior pose II, Extended Side Angle Pose, Extended Triangle Pose, Half-Moon Pose, Revolved Half-Moon Pose, Revolved Side Angled pose, and the Revolved Triangle Pose.      Kapha Sun Salutation Kapha Sun Salutation aims at energizing your Kapha Dosha. If you do not energize your Kapha dosha from time to time you will only become dull and unstable in all your actions. With Kapha Sun Salutation, you can find the right balance and feel more grounded than before.      Viniyoga Sun Salutation This style of sun salutation is completely seated unlike the other 5 sequences discussed here. This is a gentle routine that everyone, including beginners, can practice.      Kundalini Sun Salutation Kundalini version is no different than sun salutation variation A. The main purpose of this variation of sun salutation is to awaken your spirituality and resembles the style of sages of ancient India.   Conclusion Surya Namaskar is a complete workout for the body. So, if you are ever facing a time crunch and are unable to squeeze in time for a workout, you can practice this sequence. Gratitude is the essence of a wonderful and fulfilled life and this is exactly what sun salutation teaches us; to be grateful for a new life, every waking day. Don’t Exert! Don’t Rush! Follow and Stay Regular!