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Matsyasana

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Matsyasana – The Fish Pose

Yoga Exercises > Yoga Asanas or Poses > Matsyasana – The Fish Pose

In Sanskrit “Matsya” means ‘fish’. If you attain this posture in water, you will be able to float just like a fish with out any support of your hands or legs.

 

 
Sequence:

Sit in Padmasana and make the feet lock properly.
Your knees should be touching the ground.
Lean back slowly, taking the support of your elbows.
Lie flat on your back.
Bring back both your hands and place them near the head with palms resting on the floor.
Place the palms under the corresponding shoulders.
Taking the support of your palms and knees, push your chest and abdomen up.
Raise your hips, back and shoulders from the ground.
Arch your spine and now bend your head and neck backward to the maximum limit.
Try to place the crown of your head perpendicular to the floor.
Remove the support of your hands.
Bring the hands forward to hold the upper thighs.
Increase the arch of your body with the help of your elbow for support.
Extending your hands further now grasp the big toe of the opposite legs and form a lock with the thumb, index and middle finger.
Remain in this posture for 10 seconds.
Take deep breaths rhythmically.
Release your toes and slowly return to Padmasana posture.

 

 
Benefits:

The spinal column gets toned.
It increases your lung capacity.
It helps in correcting any abnormal curvature of your spine.
Flexibility of dorsal and cervical regions increases with regular practice.

Tolangulasana

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Tolangulasana – Weighing Scale Pose

Yoga Exercises > Yoga Asanas or Poses > Tolangulasana – Weighing Scale Pose

“Tolangul” means ‘weighing balance’ in Sanskrit. In this pose the body posture is balanced on your waist and resembles a weighing scale.

 

 
Sequence:

Sit erect on the floor and assume Padmasana.
Take your arms back and rest the elbows on the ground.
Taking support of the elbows lean back gradually, until you are lying on your back.
Raise the foot-lock and the buttocks off the ground. Elbows should be touching the ground.
Raise your head, neck and back.
Balance the body at the waist with your fists or palms.
Remain in this posture for as long as you can.
To return to the starting posture, bring your head and neck back to the ground taking the support of the elbows.
Remove the fists from the waist and return to Padmasana.

 

 
Caution:

If you have pain in the neck or back, do not practice this pose.

 

Benefits:

This pose improves digestion and can cure flatulence.
The spinal column becomes flexible and toned.
Diabetes and piles patients can get relief with this yoga pose.
Blood circulation improves.
The biceps and back muscles strengthen and get toned.

Supta Udarakarshansana

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Supta Udkarshansana – Lying Abdominal Twist

Yoga Exercises > Yoga Asanas or Poses > Supta Udarakarshansana – Lying Abdominal Twist

“Supta” means ‘reclining’ and “Udarakarshan” means ‘twisting’. In this pose the abdomen is twisted while lying down.

 

 
Sequence:

Lie flat on your back with legs stretched out.
Spread out both hands on either side, keeping the palms down.
Inhale.
Fold the right leg at the knee.
Lift the right leg and place your sole on the left thigh.
Exhale.
Press your right knee on the floor with the left hand. The right knee should be touching the floor.
Turn your head towards the right and try to gaze at the right hand.
Keep your head turned and knee pressed on the ground for a few seconds.
Continue normal breathing.
Release the knee and return to starting posture.
Repeat three to five times.
Relax completely.
Repeat the above steps with the left leg.

 

 
Benefits:

This yoga pose helps the waist and hip get into better shape.
This pose relieves constipation by improving bowel movements.
Supta Udkarshasana helps tone the legs.
Regular practice of the asana can result in weight loss.
The spinal column gets toned and strengthened.

Akarshan Dhanurasana

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Akarshan Dhanurasana – Pulled Bow Pose

Yoga Exercises > Yoga Asanas or Poses > Akarshan Dhanurasana – Pulled Bow Pose

“Akarshana” means ‘pulled’ and “dhanur” means ‘bow’ in Sanskrit. In this pose the final posture resembles an archer when taking aim before shooting an arrow.

 

 
Sequence:

Sit erect on the floor, with hands on the sides and legs stretched out together.
Keep your palms resting on the floor.
Bend your right leg at the knee, cross it over your left leg and place the foot near the left ankle.
Hold the big toe of the right foot by forming a finger lock with your thumb, index and middle fingers.
Similarly catch your left big toe with the right hand.
Inhale slowly and raise your right foot at the level of the right arm pit.
Try to touch your right big toe to the left ear.
Simultaneously, the right hand should be pulling the left toe.
Concentrate your gaze on the toe of the outstretched leg.
Exhale slowly and lower your right leg and place it near the left ankle.
Release the big toes and bring the legs back to the starting position.
Repeat the same on the other side.

 

 
Benefits:

All parts of your body get stretched.
The arms, shoulders, chest and back gain strength with regular practice.
Akarshan Dhanurasana helps get thighs and waist into shape.

Naukasana

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Naukasana – The Boat Pose

Yoga Exercises > Yoga Asanas or Poses > Naukasana – The Boat Pose

The word “Nauka” means ‘boat’ in Sanskrit. The body resembles a boat in the final posture.

 

 
Sequence:

Lie on the floor on your abdomen with the chest and forehead touching the ground.
Keep your legs together and hand by the sides.
Extend your hands in front parallel to each other. Make sure the upper arms are touching the corresponding ears.
Turn your palms and rest them on the ground.
Join all fingers.
Inhale and raise your arms, head, neck, chest, trunk and legs above the ground.
Your arms should be touching the ears and the legs should be together.
Pull your head further up.
Your finger tips and toes should all be at the same level.
Your entire body must be balanced on the abdomen.
Arch the spine as much as you can and extend the limbs. Your body curvature should be prominent.
Remain in this posture steadily for as long as you can hold your breath.
Exhaling return your arms and legs to the floor.

 

  Benefits:

Hips, arms, thighs, knees, calves, feet are strengthened by this pose.
Any abnormal curvature of the spine is corrected by Naukasana.
Spine attains flexibility with regular practice.
Muscles of the back, abdomen, the lower limbs, neck and shoulders become stronger.

Utkatasana

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Utkatasana – The Half-Squat Pose

Yoga Exercises > Yoga Asanas or Poses > Utkatasana – The Half-Squat Pose

The Sanskrit term ‘Ut’ means ‘raised’ and “Kata” refers to ‘the hips’. In this pose the hips remain raised above the ground, hence the name.

 

 
Sequence:

Stand straight with your legs fairly apart.
Feet should be facing slightly outward.
Raise your arms straight in front. The arms should be parallel to the ground at shoulder level.
Palms should be turned downward.
Inhale and gradually raise your body up by lifting heels from the ground.
Keep raising the heels until your body is balanced only on your toes.
Exhale and slowly lower your body.
Keep your head and trunk erect.
Rest your thighs on the respective calves.
Place your posterior on the heels.
Ensure the heels are still raised and do not touch the ground.
Keep the toes erect as you squat.
Spread your knees apart.
Lower your hands and place the palms on the corresponding knees.
Maintain your balance on the toes as long as you can.
To exit, join your knees, and then raise your arms in front keeping them parallel to the ground.
Inhale and now raise your trunk, keeping head, neck and arms straight.
Ensure your body is balanced on the toes at all times.
Stand up straight on toes.
Exhale.
Rest the heels on the ground to assume normal standing posture.

 

 
Benefits:

The toe muscles become stronger.
People suffering from stiff knees and hip problems can practice Utkatasana to facilitate their movement.
Utkatasana is beneficial for the muscles of the feet, ankles, calves, thighs and the hips.
Tendons of the legs get flexed and toned.

Dhanurasana

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Dhanurasana – Bow Pose

Yoga Exercises > Yoga Asanas or Poses > Dhanurasana – Bow Pose

In Sanskrit the word “Dhanus” means ‘bow’. The final posture assumed in this pose resembles a tightly drawn bow. Your trunk and thighs represent the curve of the bow and the hands and legs the bowstring.

 

 
Sequence:

Lie flat on the floor with the abdomen, chest and chin touching the ground.
Keep your hands on both sides.
Keep both legs a bit apart.
Relax your whole body.
Bend your legs backward and grasp the ankles firmly with your hands..
First raise your chin and then bend your head and neck backwards. The chest should still be touching the ground.
Inhale slowly and pull your legs up.
Keep raising your head, neck, chin, chest, thighs and knees backwards, such that only the navel region is touching the ground
Balance your body on the navel region.
Pull your legs and arms arching your body as much as possible.
Gradually, bring your knees, feet and toes together.
Look up and fix you gaze on the ceiling.
Holding your breath maintain this posture until you feel the strain in your back.
Start exhaling slowly and gradually return to the starting position.

 

 
Caution:

Pregnant women should not practice this pose.
If you are suffering from slipped disc, hernia, colitis, stomach ulcer, heart problems, and high blood pressure, do not perform the pose.

 

 
Benefits:

Pain in the neck, back and lumbar region can be treated with this pose.
Diabetic patients should perform this pose.
Dhanusasana can relieve you of rheumatic pain.
The pose benefits women a lot in reducing flab of abdomen, waist, hips and thighs.
The pose improves the flexibility of the entire body.
If you suffer from constipation or flatulence,Dhanurasanacan give you relief.
The pose improves the digestive system.
Urinary problems and dyspepsia can be cured with this pose.
The buttocks and thigh muscles are both strengthened.
Muscles of the pelvic region, lumbar region, and the abdominal area are made stronger and suppler.
Sciatica can be treated with regular practice of Dhanurasana.
The heart, liver, spleen, bladder, the genital organs and the solar plexus also benefit form this pose.

Kandasana

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Kandasana – Upward Ankle Twist Pose

Yoga Exercises > Yoga Asanas or Poses > Kandasana – Upward Ankle Twist Pose

The word “Kanda” means ‘bulbous’ in Sanskrit. In this posture the feet of the practitioner resemble the bulb of an onion.

 

 

Sequence:

Sit on the floor with the legs stretched out in front of you.
Keep the legs apart.
Fold both the legs at the knee.
Hold the fore part of the left and right foot with the respective hands and pull the legs toward the body.
Twist both the ankles, so that the soles of the feet are facing you.
Hold the feet against the navel and chest area.
Maintain this posture for a few seconds.
Slowly return to starting position.

 

 

Benefits:

The asana is a cure for several sexual disorders.
It also helps overcome impotency.
Joint pains are relieved with practice of this pose.
It provides flexibility of hips by removing stiffness.
The pose is beneficial for the lower part of your body.

Siddhasana

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Siddhasana- Pose of an Adept

Yoga Exercises > Yoga Asanas or Poses > Siddhasana – Pose of an Adept

“Siddha” refers to a person who has attained spiritual enlightenment. This pose is generally performed to attain spirituality.

 

 
Sequence:

Assume Sukahasana.
Extend your legs in front.
Pull in your left leg by bending at the knee.
Place the heel of the left leg near the perineum.
Fold your right leg and place the right foot above the generative organ.
Tuck in the toes of both legs in the fold of the thighs and calves of opposite legs.
The knees should be touching the floor.
Keep your head, neck and spine erect.

 

 
Benefits:

The pose is suitable for meditation and Pranayamas.
The pose provides physical and mental relaxation.