Trikonasana (Triangle Pose): Steps & Benefits

In Sanskrit language “Trikona” stands for “three angles” or “triangle” and also while practicing this asana the body structure seems to be triangular shape that is why this asana is renowned as Triangle Pose. This asana is also famous by the name Utthita Trikonasana which means “Extended Triangle Pose”. Here we showcase steps for how to do Trikonasana and straightforward method for gaining Trikonasana benefits. This asana stimulates flow of blood in entire body and also provide relaxation to shoulders, back, legs and forearms muscles. It also offers ease to spinal disc and reduces lower-back disorders.

Following are the steps for how to do Trikonasana with correct manner to gain its benefits.

Step 1: -

First of all stand in normal Tadasana posture.

Step 2: -

Now keep your feet slightly further apart exactly equal to the distance between two shoulders.

Step 3: -

Now inhale deeply and raise both arms in upward direction such that they parallel to the ground and palms facing in downward direction.

Step 4: -

Exhale and turn torso to the left with a bend at waist such that right hand is in touch with the left ankle. Palm of right hand is kept along the outside of left ankle by extending left hand straightly upward.

Step 5: -

Keep both hands and legs firmly straight and avoid bending at elbows and knees.

Step 6: -

Turn head on left side upward direction and gaze at left hand fingertips.

Step 7: -

Now inhale and get back to initial posture with both arms stretched out.

Step 8: -

Retain this posture by holding breathe as long as one feels it comfort and ease.

Step 9: -

Now exhale and repeat same 4 – 8 steps on other side.

Time Duration for Trikonasana

It is suggested that one should practice Triangle Pose for 2-3 times on both sides as long as one can hold breathe during forward bending posture.

Advantages of Trikonasana

1)   Trikonasana benefits you to stimulate blood flow in the body.

2)   It stretch and provides relaxation to the shoulders, back, arms and legs.

3)   It stretches thighs, calves & hamstring muscles and making them fit and strong.

4)   While practicing Trikonasana steps even a slight spine twist can provide flexibility to spinal disc and reduces lower back disorders.

5)   Trikonasana benefits to increase blood flow to the head area.

Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.

References: http://www.remediespoint.com/yoga-poses/trikonasana-triangle-pose.html

Ustrasana (Camel Pose): Step by Step & Benefits

In Sanskrit language word “Ustra” stands for Camel hence this asana is also known as “Camel Pose”. Here we showcase some Ustrasana steps for how to do Ustrasana in well-calculated approach to obtain useful Ustrasana benefits. This asana helps to stretch out muscles around neck, chest and abdomen region and offers massage to organs and chakras around the abdomen area.

Following are the approved Ustrasana steps for practicing Ustrasana step by step for achieving its advantageous benefits.

Step 1: -

First of all sit on the knees with heels pressed down in normal Vajrasana posture against the buttocks and calves of legs flat on the ground.

Step 2: -

Now reach backward and grab the right ankle by right hand and left ankle by left hand.

Step 3: -

After this inhale steadily and lift up the buttocks above the legs arching the back and putting pressure on abdomen muscles and bend the head in backward direction as much as possible.

Step 4: -

Retain this posture for the time duration of inhaling breathe or by breathing.

Step 5: -

At last exhale to get back to initial kneeling Vajrasana posture.

Time Duration of Ustrasana

It is suggested that one should retain this posture for the time duration on inhaling or if one choose to breathe while retaining Ustrasana posture then one should retain it for 30-60 seconds.

Advantages of Ustrasana

1)   Ustrasana benefits to stretch out muscles around neck, chest and abdomen region.

2)   It toughens up back muscles, gluteal muscles and triceps of the arms.

3)   In advance it also offers massage to organs and chakras around the abdomen area.

Precautions of Ustrasana

1)   People suffering from back & neck injury, stiffness in knees and internal organ surgery should avoid practice of this asana.

2)   Migraine, insomnia and high or low blood pressure patients should avoid practice of Camel Pose.

3)   Women in their pregnancy period should not practice this asana.

Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.

Reference: http://www.remediespoint.com/yoga-poses/ustrasana-camel-pose.html

Simhasana (Lion Pose): Step by Step & Benefits

In Sanskrit language word “Simha” stands for Lion and also the seated pose of this asana is resembles to majestic and seated pose king of forest, “Lion” that is why it is also renowned as “Singhasana” or “Lion Pose”. This unique asana is established and practiced by the yogis since ancient times. Here we showcase steps for how to do Simhasana and straightforward techniques for gaining its encouraging benefits. According to old tradition, this asana helps to removes each & every ailments and offers three chief Bandhas known as Mula, Jalandhara & Uddiyana.

Following are the steps for how to do Simhasana with appropriate handiness helps for obtaining useful Simhasana benefits.

Step 1: -

First of all kneel down on the floor and place the knees apart about the width of shoulders.

Step 2: -

Then sit back on the heels such that calves are placed flat on the ground.

Step 3: -

Now try to spread knees little bit further as much as it feels comfort.

Step 4: -

Now straighten and lengthen up the back and shoulder muscles and sit straight.

Step 5: -

Place both hands loosely over the knees and avoid rounding of shoulders.

Step 6: -

Now inhale and tilt the body slightly forward by keeping the spine straight and placing the hands on the ground.

Step 7: -

Then stretch the mouth and try to bring tongue out as much as possible.

Step 8: -

Lengthen the tongue and gaze on the nose tip and also tighten and straighten up the fingers out from their resting place on the knees.

Step 9: -

Retain this posture for one complete breathe and after relaxing for some time tilt back and allow the fingers to drop back to the knees and provide relaxation to mouth and tongue by closing them.

Step 10: -

Repeat the same process for 3-4 times by dividing them in various sessions.

Time Duration of Simhasana

As there is no specific time duration for practicing Lion pose so it is suggested that one should practice asana as long as one feels it comfort and ease but don’t try to overdo it.

Advantages of Simhasana

1)   Simhasana benefits to alleviate tension from the chest and face.

2)   It assists to keep platysma firm with increase in age.

3)   It also helps to make thyroid gland active.

4)   Simhasana steps helps to keep away major ailments and offers three major Bandhas known as Mula, Jalandhara and Uddiyana.

5)   Simhasana benefits to exercise neck muscles and for advancing blood circulation in the body.

Precautions of Simhasana

1)   While practicing Simhasana one should keep one’s hands straight on respective knees by keeping the chest erect.

2)   When one is bringing tongue out one should exhale from the mouth by making some sound.

3)   After completing entire process retain the posture for some time interval and again practice by bringing tongue out.

4)   People suffering from knee injury should avoid practice of Lion Pose or if necessary practice it by sitting on chair.

Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.

Reference: http://www.remediespoint.com/yoga-poses/simhasana-lion-pose.html

Padmasana: Step by Step & Benefits with Precautions

Yoga Padmasana or Lotus Pose is a most popular yoga asana among the people for kundali awakening and meditation purpose. In India every yogis sit in both Padmasana postures i.e. Ardha Padmasana and Baddha Padmasana. Here we describes you the steps for Padmasana and also the advantages of Padmasana. Practicing Padmasana step by step in a daily-routine of yoga exercise will let you have Padmasana benefits in a habitual manner. Here we showcase some steps for how to do Padmasana and easy ways for obtaining benefits of Garudasana.

Following are the guidelines of practicing Padmasana step by step.

Step 1: -

First of all sit on ground with all your legs stretched in a straight line.

Step 2: -

After that bend your right knee and tightly grip your right foot with both hands & place on left thigh by bringing it close to navel as much as possible.

Step 3: -

Now again do the same procedure with left leg, bend left knee and tightly grip your left foot with the help of both hands and place it on right thigh by bringing it more close to navel.

Step 4: -

By this way your both knees comes in contact with the ground such that soles are pointing in upward direction and spine are held straight avoiding it not to get stiff.

Step 5: -

At time when practitioner doesn’t feel comfortable for sitting long time in same position then the position of legs can be changed.

Step 6: -

At last place both hands in Gyana Mudra or palm facing down on your knees. However you can also place hands such that palms facing in upward direction touching the navel.

Performing Padmasana step by step as mentioned above will surely benefits the body & mind. Although, if it is hard to practice it in early stage for beginners than performing following asanas stepwise will lead you to Padmasana

Ardha Padmasana (Half Lotus Pose)

This is the easiest Padmasana for those who find difficulty or feeling pain while practicing any Padmasanas.

This Padmasana is practiced by following one leg at a time for Padmasana. Initially right leg is placed on left thigh and after some time left leg is placed on right thigh such that left and right legs remains in touch with the ground respectively.

Time Duration for Ardha Padmasana (Half Lotus Pose)

Time duration for this pose depends on the person’s ability of practicing it and for how long he can continue the pose. Padmasana should not be practiced beyond the capacity in early stage for obtaining accurate Padmasana benefits. As with the increase of practice of Padmasana simultaneously increases the time duration for practicing it and even makes it feel comfortable and easy.

Baddha Padmasana

This is also one type of easy Padmasana to practice as only positions of hands can be changed.

1)   First of all sit in normal Padmasana position

2)   Now cross left hand at the back and hold right leg big toe

3)   Now do same with right hand and hold left leg big toe

4)   By this process both your hands and legs gets lock with each other

5)   Now breathe air steadily and sit straight as much as possible

6)   For yoga beginners if it is tough to keep the grip while performing then just touch the each other toes

Benefits of Padmasana

Padmasana benefits you to maintain meditation, concentration, kundali awakening and ultimately provides relaxation. This yoga asana offers natural balance throughout your body and mind as well. After practicing Padmasana for some days your knees will automatically get stretched and you will feel comfortable to practice it without any difficulty. Padmasana benefits gives the feeling of simplicity, broad thinking, drift up the nervous system, giving high spirits and increases sharpness & relaxation state of mind in all different aspects of life.

This is the most recommended yoga asana for improving flexibility of your shoulder, chest, spinal cord, waist & thigh and making it tough and strong. Padmasana is very helpful exercise for overcoming problems related to digestion and constipation.

Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.

Reference: http://www.remediespoint.com/yoga-poses/padmasana-lotus-pose.html

Halasana: Step by Step & Benefits with Precautions

In Sanskrit “Hala” means “plow” so that is why Halasana is also known as Plow Pose. While practicing Halasana the structure of entire body seems to be plow shape. This asana is a modified asana of Sarvangasana. Moreover Halasana benefits you in same as it was obtain by practicing Sarvangasana. Here we showcase some easy steps for how to do Halasana and also giving you idea about advantages and disadvantages of Halasana.

Following are the steps for how to do Halasana with proper technique and approach for getting its perfect benefits.

Step 1: -

Initially lie down on your back and inhale steadily through nostrils. Now bring legs together and gradually move them in upward direction till it makes right angle with rest of the body. After that keep your palms facing in downward direction so that you can able to support your body with the ground and to make practice easy.

Step 2: -

Now bend your joined legs together over the head till it touches the ground just behind it. You can also use your hands for making toe in contact with the ground but once as it is done remove your hand support touch the ground in same way that palm facing in downward direction.

Step 3: -

Now again breathe normally by keeping your knee straight. That is it! You are done with practice of Halasana. In very beginning if you are not able to touch your toes with the ground then try to make them as closest as possible and hold this pose for around 30-seconds.

Step 4: -

After that reverse the entire process step by step and get back to normal Shavasana Posture.

Time Duration for Halasana

Plow Pose or Halasana should be practiced for 30 seconds. Yoga beginners can practice Halasana as long as one feels comfortable and easy but should not practice it beyond limit.

Advantages of Halasana

• Halasana benefits you in several ways similar to benefits gained by practicing Sarvangasana. Muscles, ligaments of thighs & calves gets relaxed and stretched by practicing Halasana. Increases flexibility and feeling of relaxation to legs cramps.
• It makes spinal cord strong and flexible.
• Halasana benefits you to cure problems related to Thyroid gland which helps to remove diseases related to hormonal and obesity.
• It is much useful asana for those who are suffering from constipation and gastric problems. In addition it also helps to remove problems related to Pancreas, Liver and Spine.

Disadvantages of Halasana

• Halasana should practice under expert supervision or by guidance of yoga teacher.
• Women should not practice this asana during their menstrual period.
• Person suffering from Blood Pressure, Spinal Cord & Cervical problem should not practice this asana without doctor’s suggestion.

Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.

Reference: http://www.remediespoint.com/yoga-poses/halasana-plow-pose.html

Sarvangasana: Step by Step & Benefits with Precautions

Sarvangasana is a combined form of two ancient Sanskrit words “Sarvang” and “Asana”. Sarvang means ‘entire body’ or ‘every limb’. In English it is known as Shoulderstand Pose as it is entirely depending upon shoulders of practitioner. Sarvangasana benefits your entire body including mind and spirit. Here we showcase some steps for how to do Sarvangasana and along with some benefits of Sarvangasana.

Following are the steps for how to do Sarvangasana with proper care and technique.

Step 1:-

First of all lie down on the ground on your back by legs stretching out with each other and palms facing in downward direction.

Step 2: -

Now inhale deeply through nostrils by keeping your waist and hips in contact with ground and after that steadily lift both your legs in upward direction until it makes right angle with remaining body. If one finds it tough then he can use his both arms to bear the load and for lifting it up.

Step 3: -

After that lift your entire body in air and support your waist with both hands such that your elbow remains in contact with the ground & making a stand type arrangement. Feet should be stretched and should remain in touch with each other by keeping your eyes close in the direction towards the toes and continue breathing steadily.

Step 4:-

By this process your entire body will be balanced by your shoulders and continue balancing as much as you can. Practice of this asana for several days will automatically increase your time duration for its practice. If you remove hands support then it is called as Nirlamba Sarvangasana and with hands support it is known as Salamba Sarvangasana.

Step 5: -

Now reverse the same procedure to get back to normal position. Initially remove both your hands from waist, put your back on ground following your legs in straight position and return to Shavasana posture.

Step 6: -

It is advisable to perform Shavasana pose just after practicing Sarvangasana for same interval of time for relaxation of body. In advance Matsyasana is a supplementary asana with Sarvangasana which should be practiced for achieving extra benefits of Sarvangasana.

Time Duration for Sarvangasana

One should practice this pose for 2 minutes to 30 minutes as long as one feels comfort and ease. As practicing Sarvangasana more than a prescribed or normal time period can cause neck injury or back pain.

Advantages of Sarvangasana

1)   Sarvangasana benefits to make “Thyroid” gland active and heal problems related to tiredness and obesity. Sarvangasana also cures problems related to various glands like Pituatary, Adrenal and Genitial.

2)   Benefits of Sarvangasana are same as that of Shirshasana. Moreover practicing Sarvangasana posture is lot easier as compared to Shirshasana. This asana is also beneficial for “lungs” and cure second & third stages of “Asthma”.

3)   Sarvangasana benefits are much useful for abdominal organs as blood flows towards head and abdomen gets relief for that period of time.

Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.

Reference: http://www.remediespoint.com/yoga-poses/sarvangasana-shoulderstand-pose.html