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

Konasana (Angle Pose): Step by Step & Benefits with precautions

Konasana is a combination of two Sanskrit words “Kona” & “Asana”. Kona stands for “Angle” and Asana means “Pose”. The complete word Konasana (Angle Pose) stands for the complete angle formed by arms & legs. Here we showcase some steps for how to do Konasana and easy methods for obtaining Konasana benefits. In this asana one has to balance entire body weight by fixing arms and heels firmly with the ground. Konasana is one of the best exercises for stretching hamstring muscles and for advancing Pelvic circulation.

Following are the steps for how to do Konasana with proper practice and approach for achieving its specific benefits.

Step 1: -

First of all lie down on the floor and place both feet together.

Step 2: -

Now put the arms on ground to lift up the body such that they are making 90° with the shoulders by keeping the legs stretched straight on the ground.

Step 3: -

Then try to bend neck in backward direction by keeping the hands straight and chest pointing in upward direction.

Step 4: -

Retain this posture for 8-10 seconds.

Step 5: -

At last return to initial posture by reversing the steps gradually and repeat the process for 4-6 sessions.

Time Duration for Konasana

One should practice this asana for minimum 8-10 seconds and repeat the same process for 4-6 times as long as one feels comfort and ease.

Advantages of Konasana

1)   Konasana benefits for strengthening shoulder muscles.

2)   It relieves abdominal discomforts.

3)   This asana is a variant of Paschimottanasana so it is suggested to practice this asana after practicing Paschimottanasana for achieving more advantageous benefits.

Disadvantages of Konasana

§  If one bounce into or out while practicing Konasana it may causes severe injury.

§  Angle Pose cannot be practiced by the person who is suffering from back problem.

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/konasana-angle-pose.html

Matsyasana (Fish Pose): Step by Step & Benefits with Precautions

In Sanskrit language “Matsya” stands for “Fish” and it is also said that one can float like a fish by practicing this asana in water hence it is also renowned as “Fish Pose”. It is suggested that one should practice this asana after practicing Sarvangasana as it is a counter pose of Sarvangasana. Here we showcase some Matsyasana steps for how to do Matsyasana in a very well taught-out manner to achieve helpful Matsyasana benefits. It is one of the best back bending pose which can be practiced with other asana or alone as well. It helps to alleviate digestive disorders, advances breathing process and to provide additional blood flow in the pelvic region and sexual glands.

Following are the approved Matsyasana steps for practicing Matsyasana step by step for obtaining its benefits.

Step 1: -

First of all lie down on the floor in a Shavasana pose.

Step 2: -

Then achieve a normal Padmasana pose while lying on back such that knees are place on ground.

Step 3: -

Now raise head such that it is making an arc with the chest and crown of head on the floor and keep looking backward. By doing this a sort of bridge is created between chest and waist such that chest is pointing in upward direction.

Step 4: -

Now grasp the toes of feet with the help of hands placing the elbows on the ground.

Step 5: -

Inhale steadily and stretch the limbs fully and retain this posture for some time.

Step 6: -

After completion of above process release the toes and place elbow on the floor and with the help of it lift the upper part of the body, this is known as easy pose of Matsyasana.

Step 7: -

Retain this posture and try to rotate the neck in clockwise or anti-clockwise direction.

Step 8: -

At last reverse the entire process slowly to get back to normal Padmasana pose and then relax the body by practicing Shavasana pose.

Time Duration of Matsyasana

It is suggested that one should retain Matsyasana steps for minimum 8-10 breathes as long as one feels it comfortable and easy but don’t try to overdo it.

Advantages of Matsyasana

1)   Matsyasana benefits to improve breathing process by stretching lungs and ribcage.

2)   Fish Pose provides excellent massage to abdominal organs to relieve digestive disorders.

3)   It is much helpful for stretching spine and nerves in the neck.

4)   Matsyasana benefits to provide additional blood flow in pelvic areas and in sexual glands which helps to revitalize these organs.

Precautions of Matsyasana

1)   Patients suffering from hernia, peptic ulcers or a serious spinal problem should avoid practicing Fish Pose.

2)   Women in late-term pregnancy stages should not practice 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/matsyasana-fish-pose.html

Headstand Yoga Pose (Sirsasana) Steps, Benefits and Precautions

A number of people are apprehensive and disinterested to do Sirsasana because of its headstand position and requires some sort of balance. In fact, it is not difficult to practice if it is performed under the guidance of an expert and providing the basic rules are carefully followed. The brain needs well oxygenated blood for performing its various functions smoothly. However, in case of sedentary as well as general people, the brain didn’t receives sufficient enriched oxygenated blood that leads to headache, pituitary malfunctioning, diabetes, sexual problems, improper vision, hair fall, skin conditions, piles, varicose vein etc.

It also prevents blood stagnation in the lower parts of the body thus ensures homogenous blood supply to the entire parts of the body. The scientific experiment has verified that the amount of air breathed per minute during the performance of headstand yoga was considerably reduced. Oxygen consumption by the tissues increased and the amount of oxygen exhaled was less, indicating that the transfer of oxygen to the blood is greatly increased. It has been also shown that the number of WBC has increased thus prevents the body from infections and develop immunity. The ideal time to practice it is early in the morning just before breakfast.

How to do headstand yoga

Mastering Sirsasana is not a difficult task. Here are the 10 simple and easy steps are being enumerated to raise the body into the final pose and how to become mastered for headstand yoga. Once this is achieved then staying in the final pose is little difficulty.

1.      Interlock the fingers tightly, palms forming a cup.

2.      Place the head on the formed cup so that the crown of the head touches the palms.

3.      Raise the knees from the floor by pulling the toes towards the head. Slowly raise your legs upwards from the floor.

4.      After the body gets properly balanced in this position, gradually and slowly straighten the legs.

5.      Take care that you maintain equilibrium and you don’t fall backwards

6.      Make sure that the spine and thighs are in line, straight and vertical.

7.      Relax the whole body as much as possible.

8.      Close the eyes

9.      Breathe slowly and deeply.

10.  This is the final pose of sirsasana. Stay in the final pose for a comfortable length of time.  Come back by flexing the knees and sliding them down to the floor in reverse order.

Top benefits of Sirsasana

1.      Sirsasana supplies an enriched oxygenated blood to the brain cells thus provide nourishment to the billions of brain cells.

2.      It helps to rejuvenate, revitalize and increases the effectiveness of brain cells.

3.      It induces calmness thus prevents headache and migraine.

4.      It controls various types of glandular and nervous disorders related with pituitary glands.

5.      The pose has a significant positive influence in relieving diabetes. It acts directly on the pituitary gland by improving the blood supply thus has been great help in combating diabetes.

6.      It is extremely beneficial in combating sexual disorders such as prostrate problems hydrocele, leucorrhea, spermatorrhea, and all general menopausal and menstrual ailments.

7.      It acts upon the thyroid gland and helps to balance the metabolic functions.

8.      It improves the functions of the sensory organs by ensuring adequate supply of blood to these organs.

9.      The conditions like myopia, astigmatism and catarrh and general bad hearing are found to be improved by regular practice of it.

10.  It allows an oxygen rich flow of blood to the facial skin thus improves the facial complexion.

11.  It is good to prevent hair fall, baldness and greying of hair by supplying enriched blood and nutrients to the scalp region.

12.  People suffering from loss of sleep, memory and vitality have recovered by the regular practice of this asana.

13.  It relieves from colds, coughs, tonsillitis, halitosis and palpitations.

14.  RBC formation also increased after the regular practice of it.

Headstand yoga precautions

The following precautions should be observed while performing Sirsasna.

1.      Keep the whole body vertical in the final pose; don’t incline backwards, forwards or sideways.

2.      Try to relax as many muscles as possible in the final position.

3.      Try to ensure that most of the weight of the body is supported on the head in the final position not in the arms.

4.      One should practice this yoga pose just after doing other asanas.

5.      Practice it before Pranayama and meditative yoga pose.

6.      A person suffering from high blood pressure, heart malfunctioning, cerebral or coronary thrombosis, arteriosclerosis, conjunctivitis and chronic glaucoma, blood hemorrhage in the head, Otia, chronic catarrh, slipped disc and kidney problems, should not practice sirsasana.

7.      In case of extremely impure blood, the impurities could be directed into the brain.

8.      It also shouldn’t perform when your bowel are extremely full, feeling physically tired,  and having headache or migraine.

9.      Practicing it is avoided after intense physical exercise as vigorous workout releases toxins in the body that may reach to the brain.

10.  During pregnancy or menstruation.

11.  Sirsasna should be immediately stopped if you experience a headache, feel dizziness, perspire profusely, become very hot, have palpitation of the heart.

Sirsasana duration

The duration for practicing of the headstand pose varies from person to person. A person who is performing this pose for years can practice for up to 30 minutes. For the beginners, 30 second is good and the maintaining time may be increased up to 5 minutes under the guidance of an expert.

Counterpose

After performing sirsasana, the counterpose is utmost important to smooth the various body functions. The different simple yoga poses that can be performed just after practicing headstand yoga are Tadasana and Shavasana. The stick asana can also be performed. Massaging the body is also one of the options.

Headstand yoga side effects

While doing sirsasana, the practitioner should be relaxed and calm to avoid contradictory results.