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.

Garudasana (Eagle Pose) steps, benefits and precautions

According to Hindu mythology, ‘Garuda’ is recognized as the ‘King of birds’ and is represented as the vehicle of Lord Vishnu. Garuda is described as having a white face, curved beak, red wings and golden body. Garudasana is a standing + balancing posture and requires one have strong ankles and flexible shoulders. It falls into the category of intermediate yoga poses and is not recommended to be practiced by yoga beginners. In this pose, the weight of the entire body is balanced on only one leg. The area of the body that it targets are ankles, calves, thighs, hips, knees and shoulders. Practicing this pose have calming effects on mind and body.

The Sanskrit name Garudasana is a combination of two words whose meaning has inspired its English name

Garuda = Eagle

Asana = Posture

Garudasana (Eagle Pose) Steps

Starting Position: Tadasana (Mountain Pose)

1.       Slightly bend your knees, lift your left leg balancing the body on the right leg. Place the left thigh over the right thigh.

2.       Wrap the shin of your left leg around the calf of the right leg. Hook the top of the left foot in the lower right calf. Balance the body on right leg.

3.       Raise the arms in front and parallel to the floor, palms facing upward direction. Next, cross your arms placing the right arm above the left arm.

4.       Bend the elbows making the forearms perpendicular to the floor. Wrap the left forearm around and under the right forearm. Rest your left hand’s fingers firmly on your right palm. Keep the spine erect.

5.       Focus your gaze at a fixed point at a distance of 4-5 feet away. This is the final position. Hold the pose for 15 to 20 seconds taking deep breaths.

6.       To return, gently release the arms first and then the legs to come back in starting position. Take 3 deep and long breaths, practice from the other side by interchanging the position of legs and arms.

Garudasana (Eagle Pose) Precautions

Beginners will find it hard to maintain balance initially, focusing the gaze at a fixed point is helpful in maintaining the balance. Follow the steps slowly to achieve the balance. You can also try the pose by following the instructions for arms first, followed by those of legs. If you choose to do so follow the steps in this manner after standing in Tadasana: 3, 4, 1, 2, 5 and 6. You may find this method more easy to maintain the balance. Once you have learned to balance well, practice the steps as mentioned above. After getting well in the pose you may keep the eyes closed for better concentration.

1.     Avoid practicing Garudasana in case you have had a recent knee, ankle or shoulder injury.

2.     Eagle pose should not be attempted if you suffer from any of these conditions: Obesity, frequent headaches, high or low blood pressure or asthma.

3.     Pregnant women must avoid practicing Eagle Pose as well.

Garudasana (Eagle Pose) Benefits

1.   Strengthens ankles and increase flexibility in shoulder joints.

2.   Improves concentration for meditative practices.

3.   Develops a sense of balance and coordination.

4.   Helpful in getting rid of urinary problems.

5.   Beneficial for the male reproductive organs.

6.   Prevents cramps in the calf muscles.

7.   Beneficial in sciatica and rheumatism in leg joints.

8.   Regulates the functioning of kidney and cures prostate problems.

9.   Stretches calves, shoulders, upper back, hips and thighs.

10.  Stay healthy stay strong and get the best out of life.

Dhanurasana: Procedure, benefits and contradictions

Dhanurasana is consisted of two words: Dhanu means ‘bow’ and Asana indicates a Yoga pose. Thus the name is ‘the Bow Pose’ because in the final position, the body resembles a bow. In this pose, the abdomen and thigh representing the wooden part of the bow whereas legs lower parts and arms representing the bowstring. This is all about definition of Dhanurasana. This is one of the important Yogic postures, which is known for many health benefits and advantages such as weight loss, strengthening the lower back, treating asthma, making your entire spine flexible and supple and so on. One can get the finest description of Bow Pose from Gherand Samhita: While lying on the ground, stretch your legs as straight as sticks. Catch hold of your feet with your hands behind the back. Adjust your body so that it takes the shape of a bow. Roll to and fro. This is Dhanurasana according to Yogis.

How to do Bow Pose Yoga

How to perform Dhanurasana is a very simple procedure. The different techniques and steps of doing the Bow pose are being given below:   

Steps for Dhanurasana

• First of all lie down in prone position
• Exhale, bend your knees and hold the ankles with hands
• While inhaling raise the thighs, head and chest as high as possible
• Try to maintain weight of the body on lower abdomen. Join the ankles. Look upward and breathe normally.
• While exhaling, bring down the head and legs up to knee joint. Maintain this position as long as you can hold and slowly come back to the original position.

Health benefits of Bow pose

Bow pose is one of the few Yoga poses, which comprising the benefits of two different asanas i.e. Bhujangasna and Shalabhasana. The following important advantages of Dhanurasana are as follows:

• Bow pose for weight loss: Dhanurasana give maximum stretch on the abdomen and abdominal sides. Regular practice of this asana helps to shed and burn fat of the above said regions of the body. It also provides overall toned shaped to the entire body.
• Good for lethargy: Bow pose is very useful for overcoming lethargy. It works directly on the solar plexus at the navel region, which is a large sympathetic nervous centre. These nerves facilitate better efficiency, which in turn leads to improved functioning of vital organs such as digestive, eliminative and reproductive.
• Massage Liver: It ensures proper functioning of entire abdominal organs. It massages the liver, which in turn aids digestion.
• Treats diabetes: The pancreas gets appropriate toning by performing Dhanurasana. It stimulates further secretion of the correct amount of glucagon and insulin that helps in balancing of sugar in the blood. Both the diabetes Type 1 and Type 2 will be benefited by practicing this important yoga posture.
• Blood cleansing: Since, it helps to flush blood to the entire body as well as various organs. Therefore, to a greater extent, it works as cleansing process.
• Kidney health: By performing bow pose, the kidneys works more efficiently, which leads to better fluid balance in the body?
• Strengthens spinal columns: Dhanurasana refreshes and rejuvenates the spinal column. It relieves stiffness and the spine is made more supple and healthy because the ligaments, muscles and nerves are given a good stretch. This asana brings back elasticity to the spines and toned the abdominal organs.
• Good for heart: It massages the heart. This is done by the diaphragm, which is pushed towards the heart by the extra pressure in the abdomen.
• Cures asthma: It is one of the best yoga poses for removing the hunching tendency of asthmatics, which aggravates ill health. Dhanurasana realigns the back thereby improves the breathing processes. This in turn leads to free flow of air through the nasal passages.
• Massage thyroid and adrenal glands: The secretion of the adrenal glands is regularized. Blood is flushed through the glands. It is this effects that quickly removes tiredness, for cortisone secreted to give you the required lift or if you are overactive, the secretion of cortisone is reduced so that the body attains balance.
• Cures back pain: The ligaments, muscles and nerves in the back are given good stretch and the spinal column is rejuvenated. It is beneficial for treating back pain.
• Treats slipped discs: The persons who are experiencing slipped discs have obtained relief from the regular practice of Dhanurasana and Shalabhasana.
• Strengthens shoulders: Bow pose strengthens your shoulders, arms, neck, abdomen, back, thighs & hamstring muscles.
• Locate navel: It sets the dislocated navel right, which could be the cause of pain in the stomach, legs or even loose motions or constipation.
• Sexual arousal: It helps to invigorates sexual vigor of the person.

Bow Pose tips

While performing the Bow pose, try to use the leg muscles only and let the back be passively bent backwards. With regular practice, it will become easier.

• Make sure that your hands clasp around the region of the ankles, not the feet.
• Keep the feet together so that the big toes remain in contact throughout the entire practice.
• Resting the weight of the body on the ribs instead of the soft part of the abdomen in the final pose. Adjust the balance of your body so that the belly lies in contact with the floor.
• Bending the arms. Keep the arms straight throughout the entire practice.

Bow pose precautions

• People who suffer heart problems should avoid it.
• Patient with high blood pressure should skip it.
• A person suffering from hernia, peptic or duodenal ulcer, appendicitis, colitis and other abdominal ailments should not do this asana.
• People suffering from hernia, peptic ulcer or duodenal ulcer, appendicitis, colitis, high blood pressure should consult a Yoga expert before practicing this asana.
• Don’t practices Bow pose just after meal? There should be a gap of at least 3 hours.
• It is recommended not to do Dhanurasna immediately before going to bed at night as this Asana stimulates the adrenal glands and the sympathetic nervous centre in the navel, which may leads to sleep problems.
• Pull your chest and thighs equally up & do not bend your elbows.
• Keep the width of your knees strictly according to the width of your shoulders.
• Persons with sway back or severe backache / sciatica must consult a good Yogi before attempting this pose.

Bow pose variations

Parsva Dhanurasana

Parsva means sideways where one performs the posture lying on one side.

Technique

• First perform dhanurasana
• Now, exhale, roll over to the right side and stretched the legs and chest.
• Inhale come to the original bow pose and then exhale roll over to the left.
• Stay on either side with same duration of time

Advantages

It massages the abdominal organs by pressing them against the floor.

Bow pose sequence

Dhanurasana is ideally practiced after Bhujangasna and Shalabhasana respectively. It should be followed by forward bending asana as a counterpoise.

Breathing in Bow Pose

Initially, one has to exhale. Now inhale deeply while raising your body up. During maintaining the pose, continue slow inhaling and exhaling. While, coming to the starting position, one has to take exhale deeply.