Surya Namaskar (Sun Salutations)
Surya Namaskar, also known as Sun Salutations, is a popular yoga sequence that involves a series of twelve poses performed in a flowing motion. It is a complete yoga practice that involves stretching, strengthening, and toning of the body, as well as improving mental focus and concentration.
The twelve poses of Surya Namaskar are:
Pranamasana (Prayer Pose): This pose is performed at the beginning and end of the sequence, where the palms are pressed together in front of the heart.
Hastauttanasana (Raised Arms Pose): Inhale and stretch the arms overhead while standing, arching the back slightly.
Hasta Padasana (Hand to Foot Pose): Exhale and fold forward at the hips, reaching towards the feet while keeping the legs straight.
Ashwa Sanchalanasana (Equestrian Pose): Inhale and step the right foot back, placing it between the hands, while keeping the left knee on the ground.
Dandasana (Stick Pose): Exhale and step the left foot back, coming into a plank position.
Ashtanga Namaskara (Salute with Eight Parts or Points): Lower the knees, chest, and chin to the ground while keeping the hips up, and hold the breath.
Bhujangasana (Cobra Pose): Inhale and lift the chest and head off the ground, arching the back.
Adho Mukha Svanasana (Downward-Facing Dog Pose): Exhale and lift the hips up and back, coming into a downward-facing dog position.
Ashwa Sanchalanasana (Equestrian Pose): Inhale and step the right foot forward again, between the hands, while keeping the left knee on the ground.
Hasta Padasana (Hand to Foot Pose): Exhale and fold forward at the hips, reaching towards the feet while keeping the legs straight.
Hastauttanasana (Raised Arms Pose): Inhale and stretch the arms overhead while standing, arching the back slightly.
Pranamasana (Prayer Pose): Exhale and bring the palms together in front of the heart.
Surya Namaskar is a dynamic yoga sequence that helps improve overall fitness and flexibility, and can be practiced at any time of the day. However, it is important to practice with proper alignment and to listen to your body to avoid any injuries or discomfort.
Bharadvajasana (Seated Twist)
Bharadvajasana, also known as Seated Twist, is a yoga pose that helps stretch the spine, shoulders, and hips, while also massaging the abdominal organs. It is named after the sage Bharadvaja, who is said to have practiced this pose.
Here are the steps to practice Bharadvajasana:
Begin by sitting on the floor with your legs extended in front of you.
Bend your knees and bring your feet to the left side of your body, placing them beside your left hip.
Place your right hand on your left knee and your left hand on the floor behind your left hip.
Inhale and lengthen your spine, and exhale as you twist your torso to the left, using your hands to deepen the twist.
Stay in the pose for a few deep breaths, feeling the stretch along your spine and shoulders.
To come out of the pose, inhale and release the twist, and then switch the position of your legs, bringing your feet to the right side of your body and twisting to the right.
Benefits of Bharadvajasana include:
Improves digestion: The twisting motion of the pose helps massage the abdominal organs, improving digestion and elimination.
Relieves back pain: The pose helps stretch and strengthen the spine and back muscles, which can help relieve back pain.
Reduces stress: The twisting motion of the pose helps release tension in the back and shoulders, promoting relaxation and reducing stress.
Improves flexibility: The pose helps stretch the hips and shoulders, improving flexibility and range of motion.
It is important to practice Bharadvajasana with proper alignment and to listen to your body to avoid any injuries or discomfort. If you have any health conditions or injuries, it is best to consult with a doctor or a certified yoga teacher before practicing this pose.
Baddha Konasana (Butterfly Pose)
Baddha Konasana, also known as Butterfly Pose or Bound Angle Pose, is a seated yoga posture that helps stretch the inner thighs, groin, and hips. The pose is called Butterfly Pose because the flapping movement of the legs resembles the fluttering of butterfly wings.
Here are the steps to practice Baddha Konasana:
Begin by sitting on the floor with your legs extended in front of you.
Bend your knees and bring the soles of your feet together, allowing your knees to fall open to the sides.
Hold onto your ankles or feet with your hands, or interlace your fingers around your toes.
Lengthen your spine and lift your chest, while pressing your elbows gently into your inner thighs to deepen the stretch.
You can gently flap your legs up and down like the wings of a butterfly, while maintaining the position of your feet and knees.
Stay in the pose for a few deep breaths, feeling the stretch along your inner thighs and hips.
To release the pose, gently bring your knees together and extend your legs out in front of you.
Benefits of Baddha Konasana include:
Stretches the inner thighs and groin: The pose helps stretch the inner thighs and groin muscles, which can become tight from sitting or standing for long periods.
Stimulates abdominal organs: The flapping movement of the legs helps stimulate the abdominal organs, improving digestion and elimination.
Relieves menstrual discomfort: The pose can help relieve menstrual discomfort and cramps by improving blood flow to the pelvic region.
Reduces stress and anxiety: The pose helps promote relaxation by releasing tension in the hips and thighs, reducing stress and anxiety.
It is important to practice Baddha Konasana with proper alignment and to listen to your body to avoid any injuries or discomfort. If you have any health conditions or injuries, it is best to consult with a doctor or a certified yoga teacher before practicing this pose.
Viparita Karani (Legs-up-the-Wall Pose)
Viparita Karani, also known as Legs-up-the-Wall Pose, is a restorative yoga pose that involves lying on your back with your legs extended vertically up against a wall. This pose helps reverse the effects of gravity and improve circulation, while also promoting relaxation and reducing stress.
Here are the steps to practice Viparita Karani:
Begin by finding a clear space near a wall. Sit on the floor with your right hip against the wall, and your knees bent towards your chest.
Slowly roll onto your back and extend your legs up the wall, so that your buttocks are touching the wall.
Adjust your position so that your legs are straight and your feet are flexed towards the ceiling.
You can rest your arms by your sides, or place your hands on your belly to feel the rise and fall of your breath.
Relax your entire body and focus on your breath, breathing deeply and slowly.
Stay in the pose for several minutes, or as long as is comfortable for you.
To release the pose, bend your knees and slowly roll onto your right side. Rest here for a few breaths before slowly sitting up.
Benefits of Viparita Karani include:
Improves circulation: The pose helps improve circulation in the legs and lower body, reducing swelling and inflammation.
Relieves stress and anxiety: The pose helps activate the parasympathetic nervous system, promoting relaxation and reducing stress and anxiety.
Helps with insomnia: The pose can help improve sleep by calming the mind and relaxing the body.
Reduces fatigue: The pose helps reduce fatigue and exhaustion by increasing blood flow and oxygen to the brain and body.
It is important to practice Viparita Karani with proper alignment and to listen to your body to avoid any injuries or discomfort. If you have any health conditions or injuries, it is best to consult with a doctor or a certified yoga teacher before practicing this pose.
Bhujangasana (Cobra Pose)
Viparita Karani, also known as Legs-up-the-Wall Pose, is a restorative yoga pose that involves lying on your back with your legs extended vertically up against a wall. This pose helps reverse the effects of gravity and improve circulation, while also promoting relaxation and reducing stress.
Here are the steps to practice Viparita Karani:
Begin by finding a clear space near a wall. Sit on the floor with your right hip against the wall, and your knees bent towards your chest.
Slowly roll onto your back and extend your legs up the wall, so that your buttocks are touching the wall.
Adjust your position so that your legs are straight and your feet are flexed towards the ceiling.
You can rest your arms by your sides, or place your hands on your belly to feel the rise and fall of your breath.
Relax your entire body and focus on your breath, breathing deeply and slowly.
Stay in the pose for several minutes, or as long as is comfortable for you.
To release the pose, bend your knees and slowly roll onto your right side. Rest here for a few breaths before slowly sitting up.
Benefits of Viparita Karani include:
Improves circulation: The pose helps improve circulation in the legs and lower body, reducing swelling and inflammation.
Relieves stress and anxiety: The pose helps activate the parasympathetic nervous system, promoting relaxation and reducing stress and anxiety.
Helps with insomnia: The pose can help improve sleep by calming the mind and relaxing the body.
Reduces fatigue: The pose helps reduce fatigue and exhaustion by increasing blood flow and oxygen to the brain and body.
It is important to practice Viparita Karani with proper alignment and to listen to your body to avoid any injuries or discomfort. If you have any health conditions or injuries, it is best to consult with a doctor or a certified yoga teacher before practicing this pose.
