Blog - Yoga India Foundation

two-foot.png

June 21, 20180

Dwi Pada Viparita Dhandhasana (Upward-Facing Two Foot Staff Pose)
– Benefits, Adjustment & Cautions

If you can practise Chakrasana and Shirshasana without strain, then you are prepared for Dwi Pada Viparita Dhandhasana!

Instructions:
1. Come into Shirshasana or Headstand
2. Support your head with your interlocked hands
3. Drop your legs behind
4. Lower your legs towards the ground
5. Straighten your legs
6. Lift your head slightly off the ground and look down
7. Your back should be arched
8. Both foot soles should be on the mat
9. Your head should be around 10 cm above the ground

Benefits:

This asana is extremely beneficial for your lower back, legs, blood circulation and shoulders. The inversions improved the blood flow to your brain which will make you feel refreshed, more awake and calm. The arch in your lower back removes tension and stiffness.

Cautions:

Dwi Pada Viparita Dhandhasana counts as an advanced posture that requires a certain flexibility already. Please do not practise this asana as a beginner or in case you have any back injuries.

To be sure that you practise an asana correctly, we recommend to participate in our Yoga Teacher Training Program. Here we have listed our different Courses and links:

Course Details 

100 Hours Yoga Teacher Training India

The 100 Hours Yoga Teacher Training is for yoga beginners who want to expand their yoga practise and learn about Meditation, Philosophy and Anatomy. Students also get the opportunity to learn about Ayurveda and teaching methodology. This course starts on every first of a month. Read more

200 Hours Yoga Teacher Training India

The 200 Hours Yoga Teacher Training Course offered at Yoga India Foundation is designed for yoga practitioners who want to become international yoga teachers. Participants learn how to teach hatha yoga, Meditation, and pranayama. 6 months of yoga practice are required prior course begin. Read more

300 Hours Yoga Teachers Training India

Advanced yogis and yoga teachers who want to elevate their yoga and teaching skills to the next level, can join the 300 Hours Yoga Teacher Training at Yoga India Foundation. A complex and intensive course content is offered. To participate in this course, one must have completed a 200 Hours Yoga TTC in advance. Read more

500 Hours Yoga Teacher Training India

The 500 Hours Yoga Teacher Training is for students who practise yoga for at least 2 years. This highly intensive eight-week course covers all major and minor topics of yoga. Course begin is the first of every month. Read more

Tittibhasana-or-Firefly-Pose-Steps-and-Benefits.jpg

June 5, 20184

Tittibhasana (Firefly Pose)– Benefits, Adjustment & Cautions

 

Titibhasana or Firefly Pose is an arm-balancing posture that requires a lot of strength, both arms and core strength. It counts as an advanced yoga asana and aims to improve the overall sense of balance.

 

Instructions:

 

  1. Separate your feet shoulder wide apart
  2. Bring your pelvis forward
  3. Bring your trunk between your legs
  4. Put your left upper arm and shoulder underneath the back of your left thigh
  5. Your hand should be on the floor at the outside edge of your foot
  6. Do the same on the other side
  7. Now lift yourself off the ground and find the balance here
  8. Stretch your legs out to the sides and keep them straight
  9. Straighten your arms
  10. Try to gaze forward and breathe slowly

 

Benefits of Firefly Pose:

 

  • Tones the belly
  • Stretches the groins and torso
  • Gives strength to the arms and shoulders
  • Overall balance is increased
  • Mental balance is gained

 

Cautions:

 

Please avoid this posture if you have any wrist, shoulder or lower back injuries.

 

To be sure that you practise an asana correctly, we recommend to participate in our Yoga Teacher Training Program. Here we have listed our different Courses and links:

Course Details 

100 Hours Yoga Teacher Training India

The 100 Hours Yoga Teacher Training is for yoga beginners who want to expand their yoga practise and learn about Meditation, Philosophy and Anatomy. Students also get the opportunity to learn about Ayurveda and teaching methodology. This course starts on every first of a month. Read more

 

200 Hours Yoga Teacher Training India

The 200 Hours Yoga Teacher Training Course offered at Yoga India Foundation is designed for yoga practitioners who want to become international yoga teachers. Participants learn how to teach hatha yoga, Meditation, and pranayama. 6 months of yoga practice are required prior course begin. Read more

 

anulom.jpg

May 28, 20182

Anulom Velom – Pranayama – Instructions & Benefits

Anulom Velom is also known as alternate nostril breathing. The pranayama technique is an important part of yogic purification and relaxation of the mind.
Through Anulom Velom, depression, anxiety and tension can be easily removed.

Follow these steps to get it right:
1. Close your eyes and sit it Padmasana, rest our hands on your knees
2. Close the right nostril with the right thumb
3. Inhale slowly and deeply through the left nostril
4. Remove your thumb from the right nostril and exhale completely
5. As you exhale, close your left nostril with your ring finger
6. Inhale with your right nostril
7. Remove your thumb from the right nostril and exhale
8. Now, repeat this for 5-10 minutes
9. Breathe slowly, deeply and steadily

Benefits:
• Reduces mental sickness, depression and anxiety
• Calms the mind
• Releases carbon dioxide
• Removes tension and stress
• Beneficial for bronchitis and asthma
• Tones the lungs, heart and nervous system

Contra-indications:
Pranayama should always be practised under the guidance of an experienced teacher.

To be sure that you practice pranayama correctly, we recommend participating in our Yoga Teacher Training Program. Here we have listed our different Courses and links:

Course Details

100 Hours Yoga Teacher Training India
The 100 Hours Yoga Teacher Training is for yoga beginners who want to expand their yoga practice and learn about Meditation, Philosophy, and Anatomy. Students also get the opportunity to learn about Ayurveda and teaching methodology. This course starts on every first of a month. Read more

200 Hours Yoga Teacher Training India
The 200 Hours Yoga Teacher Training Course offered at Yoga India Foundation is designed for yoga practitioners who want to become international yoga teachers. Participants learn how to teach hatha yoga, Meditation, and pranayama. 6 months of yoga practice are required prior course begin. Read more

300 Hours Yoga Teachers Training India
Advanced yogis and yoga teachers who want to elevate their yoga and teaching skills to the next level, can join the 300 Hours Yoga Teacher Training at Yoga India Foundation. A complex and intensive course content is offered. To participate in this course, one must have completed a 200 Hours Yoga TTC in advance. Read more

500 Hours Yoga Teacher Training India
The 500 Hours Yoga Teacher Training is for students who practice yoga for at least 2 years. This highly intensive eight-week course covers all major and minor topics of yoga. The course begins is the first of every month. Read more

padahastasana-benefits.jpg

May 1, 2018

Padahastasana (Hand to Foot Pose)-Alignment, Benefits and Cautions

 

Padahastasana is also known as Hand to Foot Pose. It is practised during the Surya Namaskar or Sun Salutation. Padahastasana massages and tones the digestive organs while increasing flexibility in your calves and hamstrings.

 

  1. Stand with the spine erect, feet together and hands besides the body
  2. Relax your body
  3. Distribute the weight of the body evenly on both feet
  4. Slowly bend forward
  5. While bending forward, imagine that the body has no bones or muscles
  6. Do not strain or force the bidy
  7. Place the fingers underneath the toes or catch your ankles
  8. Relax the back of your neck
  9. Maintain your legs and knees active, they should remain straight
  10. Take a few deep breaths

 

Benefits:

  • Massages the digestive organs
  • Alleviates flatulence, constipation and indigestion
  • Spinal nerves are stimulated and toned
  • Increases vitality
  • Improves the metabolism
  • Improves concentration
  • Helps with nasal and throat disases

 

Contra-indications:
This asana should not be practised by people suffering from serious back complaints, sciatica, heart disease, high blood pressureor abdominal hernia.

 

To be sure that you practice an asana correctly, we recommend participating in our Yoga Teacher Training Program. Here we have listed our different Courses and links:

Course Details
100 Hours Yoga Teacher Training India
The 100 Hours Yoga Teacher Training is for yoga beginners who want to expand their yoga practice and learn about Meditation, Philosophy, and Anatomy. Students also get the opportunity to learn about Ayurveda and teaching methodology. This course starts on every first of a month. Read more

200 Hours Yoga Teacher Training India
The 200 Hours Yoga Teacher Training Course offered at Yoga India Foundation is designed for yoga practitioners who want to become international yoga teachers. Participants learn how to teach hatha yoga, Meditation, and pranayama. 6 months of yoga practice are required prior course begin. Read more
300 Hours Yoga Teachers Training India
Advanced yogis and yoga teachers who want to elevate their yoga and teaching skills to the next level, can join the 300 Hours Yoga Teacher Training at Yoga India Foundation. A complex and intensive course content is offered. To participate in this course, one must have completed a 200 Hours Yoga TTC in advance. Read more

500 Hours Yoga Teacher Training India
The 500 Hours Yoga Teacher Training is for students who practice yoga for at least 2 years. This highly intensive eight-week course covers all major and minor topics of yoga. The course begins is the first of every month. Read more

 

84ac28878998c72b5193570f945c580a-gates-yoga-pictures.jpg

April 24, 2018

In this posture, the body resembles the beam or bar, parigha, used to shut a gate. Parighasana gives a good lateral stretch to the pelvic region and trunk. It massages the abdominal muscles and organs, helping to prevent accumulation of fat.
1. Kneel on the floor with the ankles together, toes flat on the floor and the trunk upright
2. Mentally relax the whole body
3. Stretch the right leg sideways to the right, keeping it in line with the trunk and the left knee
4. Turn the right toes in slightly and rest the sole of the right foot on the ground
5. Raise the arms sideways at shoulder level so that they form one straight line
6. Move the trunk and the right arm towards the extended leg
7. Rest the right forearm and wrist on the right shin and ankle respectively, with the right palm facing upward
8. The right ear will then rest on the right upper arm
9. Move the left arm over the head and place the left palm on top of the right palm
10. The left ear will now touch the left upper arm
11. Make sure that the head and trunk face forward so the front of the body lies in one plane
Benefits:

  • Removes excess fat
  • Stretches the pelvic region and trunk
  • Massages the abdomen
  • Gives a good lateral stretch

Contra-indications:
This posture should be avoided if you suffer from back complaints.

To be sure that you practice an asana correctly, we recommend participating in our Yoga Teacher Training Program. Here we have listed our different Courses and links:

Course Details
100 Hours Yoga Teacher Training India
The 100 Hours Yoga Teacher Training is for yoga beginners who want to expand their yoga practice and learn about Meditation, Philosophy, and Anatomy. Students also get the opportunity to learn about Ayurveda and teaching methodology. This course starts on every first of a month. Read more

200 Hours Yoga Teacher Training India
The 200 Hours Yoga Teacher Training Course offered at Yoga India Foundation is designed for yoga practitioners who want to become international yoga teachers. Participants learn how to teach hatha yoga, Meditation, and pranayama. 6 months of yoga practice are required prior course begin. Read more
300 Hours Yoga Teachers Training India
Advanced yogis and yoga teachers who want to elevate their yoga and teaching skills to the next level, can join the 300 Hours Yoga Teacher Training at Yoga India Foundation. A complex and intensive course content is offered. To participate in this course, one must have completed a 200 Hours Yoga TTC in advance. Read more

500 Hours Yoga Teacher Training India
The 500 Hours Yoga Teacher Training is for students who practice yoga for at least 2 years. This highly intensive eight-week course covers all major and minor topics of yoga. The course begins is the first of every month. Read more

 

Parivarta-Janu-Sirsasana.jpg

April 10, 2018

Parivritti Janu Sirshasana (Spiralled Head to Knee Pose)- Posture, Alignment & Benefits

Breathe normally while positioning the legs. Exhale while inclining the trunk and placing the arms and hands into position, then inhale.

  1. Sit with the legs about a meter apart
  2. Bend the left knee and place the heel against the perineum
  3. Bend forward, inclining the body to the right to hold the right foot with the right hand
  4. The fingers should be in contact with the arch of the foot and the thumb should be on top
  5. Place the elbow on the floor on the inside of the straight leg
  6. Move the right shoulder down towards the right leg
  7. Bring the left arm over to the head and grasp the right foot with the left hand
  8. Contracting the arms, slowly pull the right shoulder towards the right foot
  9. Ease the head under the left arm, relax the back and twist the trunk as much as possible so that the chest is open and facing forward
  10. Hold the pose for a comfortable length of time

 

Benefits:

  • Gives a lateral stretch to the body
  • Stretches the hamstrings
  • Gives a beneficial compression of the abdominal muscles and organs
  • Prepares the body for long hours of sitting in meditation asanas

Contra-indications:

Pregnant women or people with back complaints should not perform this asana.

To be sure that you practice an asana correctly, we recommend participating in our Yoga Teacher Training Program. Here we have listed our different Courses and links:

Course Details

100 Hours Yoga Teacher Training India
The 100 Hours Yoga Teacher Training is for yoga beginners who want to expand their yoga practice and learn about Meditation, Philosophy, and Anatomy. Students also get the opportunity to learn about Ayurveda and teaching methodology. This course starts on every first of a month. Read more

 

200 Hours Yoga Teacher Training India
The 200 Hours Yoga Teacher Training Course offered at Yoga India Foundation is designed for yoga practitioners who want to become international yoga teachers. Participants learn how to teach hatha yoga, Meditation, and pranayama. 6 months of yoga practice are required prior course begin. Read more

 

300 Hours Yoga Teachers Training India
Advanced yogis and yoga teachers who want to elevate their yoga and teaching skills to the next level, can join the 300 Hours Yoga Teacher Training at Yoga India Foundation. A complex and intensive course content is offered. To participate in this course, one must have completed a 200 Hours Yoga TTC in advance. Read more

 

500 Hours Yoga Teacher Training India
The 500 Hours Yoga Teacher Training is for students who practice yoga for at least 2 years. This highly intensive eight-week course covers all major and minor topics of yoga. The course begins is the first of every month. Read more

 

yoga-10-1280x854.jpg

April 3, 2018

Tolangulasana (Weighing Scale Pose)- Posture, Alignment & Benefits

Tolangulasana tones the abdominal organs and lower abdominal muscles. It helps to remove excess weight while strengthening the back and thigh muscles. This posure induces a state of relaxation and equanimity.

 

1.     Sit in Padmasana

2.     Slowly and carefully lower the back to a 45 degrees angle with the floor, using the hands underneath the buttocks

3.     Raise the legs and trunk so that the whole body is supported only on the buttocks and forearms

4.     Perform Jalandhara Bandha

5.     Advanced practitioners may also practise Moola Bandha

6.     Remain in the final position for a comfortable period of time without straining

7.     Slowely lower the body to the floor

8.     Repeat this up to 5 times

 

Benefits:

 

·       Calm the mind

·       Releases stress

·       Tones the abdominal muscles, thighs and back

·       Improves the digestive system

 

Contra-indications:

 

Tolangulasana should be avoided if you suffer from serious back injuries.

 

To be sure that you practice an asana correctly, we recommend participating in our Yoga Teacher Training Program. Here we have listed our different Courses and links:

Course Details

 

100 Hours Yoga Teacher Training India
The 100 Hours Yoga Teacher Training is for yoga beginners who want to expand their yoga practice and learn about Meditation, Philosophy, and Anatomy. Students also get the opportunity to learn about Ayurveda and teaching methodology. This course starts on every first of a month. Read more

 

200 Hours Yoga Teacher Training India
The 200 Hours Yoga Teacher Training Course offered at Yoga India Foundation is designed for yoga practitioners who want to become international yoga teachers. Participants learn how to teach hatha yoga, Meditation, and pranayama. 6 months of yoga practice are required prior course begin. Read more

 

300 Hours Yoga Teachers Training India
Advanced yogis and yoga teachers who want to elevate their yoga and teaching skills to the next level, can join the 300 Hours Yoga Teacher Training at Yoga India Foundation. A complex and intensive course content is offered. To participate in this course, one must have completed a 200 Hours Yoga TTC in advance. Read more

 

500 Hours Yoga Teacher Training India
The 500 Hours Yoga Teacher Training is for students who practice yoga for at least 2 years. This highly intensive eight-week course covers all major and minor topics of yoga. The course begins is the first of every month. Read more

 

ananda-mandhirasana.png

March 28, 2018

Ananda Madirasana (Intoxicating Bliss Pose)– Posture, Alignment & Benefits

Ananda Madirasana can be performed as an alternative to the classical meditation pose. The posture is used primarily to awaken Ajna chakra. It also calms the mind and relaxes the nervous system.

1. Sit in Vajrasana
2. Place the palms on top of the heels so that the fingers are pointing towards each other
3. If this is uncomfortable, place the palms just above the heels
4. Keep the head and spine erect, close the eyes and relax the whole body
5. Fix the attention to bhrumadhya, the eyebrow centre
6. Breathe slowly and deeply
7. Imagine that the breath is moving in and out of the eyebrow centre
8. Inhale from the eyebrow center to Ajna chakra and exhale from Ajna chakra to the eyebrow centre

Note! A few minutes daily is sufficient to loosen up your legs.

Benefits:

  • Increases efficiency in the digestive system
  • Calms the mind
  • Balances the nervous system
  • Improves the function of the reproductive system

Contra-indications:

There are no restrictions.

To be sure that you practice an asana correctly, we recommend participating in our Yoga Teacher Training Program. Here we have listed our different Courses and links:

Course Details

100 Hours Yoga Teacher Training India
The 100 Hours Yoga Teacher Training is for yoga beginners who want to expand their yoga practice and learn about Meditation, Philosophy, and Anatomy. Students also get the opportunity to learn about Ayurveda and teaching methodology. This course starts on every first of a month. Read more

200 Hours Yoga Teacher Training India
The 200 Hours Yoga Teacher Training Course offered at Yoga India Foundation is designed for yoga practitioners who want to become international yoga teachers. Participants learn how to teach hatha yoga, Meditation, and pranayama. 6 months of yoga practice are required prior course begin. Read more

300 Hours Yoga Teachers Training India
Advanced yogis and yoga teachers who want to elevate their yoga and teaching skills to the next level, can join the 300 Hours Yoga Teacher Training at Yoga India Foundation. A complex and intensive course content is offered. To participate in this course, one must have completed a 200 Hours Yoga TTC in advance. Read more

500 Hours Yoga Teacher Training India
The 500 Hours Yoga Teacher Training is for students who practice yoga for at least 2 years. This highly intensive eight-week course covers all major and minor topics of yoga. The course begins is the first of every month. Read more

Leg-rotation-Padachakrasana1.jpg

March 20, 2018

Pada Chakrasana (Leg Rotation) – Posture, Alignment & Benefits

Pada Chakrasana means Leg Wheel Posture. It might look simple to you, but can be very challenging actually. This posture aims to tone the leg, spinal and abdominal muscles.

1. Lie on your back and relax
2. Raise the right leg 5cm from the ground, keeping the knee straight
3. Rotate the entire leg clockwise 10 times in a large circle
4. The heel should not touch the floor
5. Maintain your buttocks and back on the mat
6. You can slightly press your palms down
7. Do not strain
8. Now rotate 10 times anti-clockwise
9. Repeat this with the left leg, first clockwise, then anti-clockwise
10. Rest and normalise your breathing

You can repeat this with raising both legs up together. Rotate both legs together, first clockwise, then anti-clockwise. The circular movement should be as large as possible.
Remember to keep the legs active: straight and together.

Benefits of Pada Chakrasana:
Pada Chakrasana is very good for the hip joints, obesity, toning of the abdominal and spinal muscles. It can help to improve digestion.

Contra-indications:
Avoid this posture if you suffer from high blood pressure or serious back conditions such as sciatica or slipped disc.

To be sure that you practise an asana correctly, we recommend to participate in our Yoga Teacher Training Program. Here we have listed our different Courses and links:

Course Details

100 Hours Yoga Teacher Training India
The 100 Hours Yoga Teacher Training is for yoga beginners who want to expand their yoga practise and learn about Meditation, Philosophy and Anatomy. Students also get the opportunity to learn about Ayurveda and teaching methodology. This course starts on every first of a month. Read more

200 Hours Yoga Teacher Training India
The 200 Hours Yoga Teacher Training Course offered at Yoga India Foundation is designed for yoga practitioners who want to become international yoga teachers. Participants learn how to teach hatha yoga, Meditation, and pranayama. 6 months of yoga practice are required prior course begin. Read more

300 Hours Yoga Teachers Training India
Advanced yogis and yoga teachers who want to elevate their yoga and teaching skills to the next level, can join the 300 Hours Yoga Teacher Training at Yoga India Foundation. A complex and intensive course content is offered. To participate in this course, one must have completed a 200 Hours Yoga TTC in advance. Read more

500 Hours Yoga Teacher Training India
The 500 Hours Yoga Teacher Training is for students who practise yoga for at least 2 years. This highly intensive eight-week course covers all major and minor topics of yoga. Course begin is the first of every month. Read more