Blog - Yoga India Foundation

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April 10, 20180

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

 

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April 3, 20180

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

 

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March 28, 20180

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

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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

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March 13, 2018

Halasana (Plough Pose)– Benefits, Adjustment & Cautions

Halasana or Plough Pose massages all the internal organs, activates digestion and improves liver and kidney function.

Ideally, you should practise this posture after Sarvangasana.

Instructions:

  1. Lie flat on the back with the legs and feet together
  2. Place the arms besides the body with the palms facing down
  3. Relax the whole body
  4. Raise both legs to the vertical position
  5. Keep them straight and together
  6. Press down the arms and lift the buttocks, rolling the back away from the floor
  7. Lower the legs over the head
  8. Bring the toes towards the floor behind the head without straining
  9. Turn the palms up, bend the elbows and place the hands behind the ribcage to support the back, as in Saravangasana
  10. Hold and relax in this final pose for as long as it is comfortable
  11. Return to the starting position by lowering the arms with the palms facing down, the gradually lower each vertebrae of the spine tot he floor

Benefits of Halasana:

  • activates the digestion
  • Massages the internal organs
  • Relieves constipation
  • Revitalizes the spleen and suprarenal glands
  • Promotes the production of insulin
  • Improves the live and kidney functions
  • Strengthens the abdominal muscles
  • Relieves spasms in the back muscles
  • Tones the spinal nerves
  • Increases blood circulation

Cautions:

This asana should not be practised by people suffering from hernia, slipped disc, sciatica or serious back problems. It should be avoided by pregnant women.

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

 

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March 6, 2018

Sarpasana (Snake Pose)– Benefits, Adjustment & Cautions

Sarpasana or Snake Pose has similar effects to Bhujangasana. In addition, Sarpasana helps to correct the posture and has a profound strengthening effect on the back muscles.

Instructions:

1.     Lie flat on the stomach with the legs straight and the feet together

2.     Interlock the fingers and place the hands on top of the buttocks

3.     Place the chin on the floor

4.     This is the starting position

5.     Raise the chest as far as possible from the floor

6.     Push the hands further back and raise the arms as high as comortable

7.     Imagine the arms are being pulled from behind

8.     Raise the body as high as possible without straining

9.     Squeeze the shoulder blades together and look forward

 

Benefits of Sarpasana:

·       Helps to correct the posture

·       Opens the chest

·       Strengthens the back muscles

·       Corrects rounded shoulders

·       Improves and deepens breathing

·       Tones the ovaries and uterus

·       Stimulates the appetite

·       Alleviates constipation

Cautions:

People suffering from peptic ulcer, hernia, intestinal tubercolosis or hyperthyroidism should not practise this asana without the guidance of a competent teacher.

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

 

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February 27, 2018

Makarasana (Crocodile Posture) – Benefits, Adjustment & Cautions

Makarasana is very effective for people suffering from slipped disc, sciatica and certain types of lower back pain. They should remain in this asana for extended periods of time as it encourages the vertebral column to resume its normal shape and releases compression of the spinal nerves.

Instructions:

  1. Lie flat on the stomach
  2. Raise the head and shoulders and rest the chin in the palms of the hands with the elbows on the floor
  3. Keep the elbows together for a more pronounced arch to the spine
  4. Separate the elbows slightly to relieve excess pressure on the neck

 

In Makrasana the effect is felt at two points: the neck and the lower back.

If the elbows are too far in front, tension will be felt in the neck. If they are drawn too close to the chest, tension will be felt more in the lower back.

Adjust the position of the elbows so that these two points are equally balanced.

 

Benefits of Makarasana:

Asthmatics and people who have any other lung ailments should practise this simple asana regularly with breath awareness as it allows more air to enter the lungs.

 

Cautions:

Those with back conditions such as exagerated lumbar curve should not practise this asana if any pain is experienced.

 

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

 

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February 20, 2018

Baka Dhyanasana (Patient Crane Pose)  – Benefits, Adjustment & Cautions

 

Bhaka Dhyanasana or Crane Pose requires more coordination than muscular strength. The posture aims to balance the nervous system and strengthens the arms and wrists. A sense of physical balance is developed.

 

Instructions:

1.     Squat on the floor with the feet apart

2.     Balance on the toes and place the hands flat on the floor, directly in front of the feet

3.     The elbows should be slightly bent

4.     Lean forward and adjust the knees so that the inside of the knees touches the outside of  the upper arms as near as possible to the armpits

5.     Lean further forward

6.     Transfer the body weight onto the arms and lift the feet off the floor

7.     Balance on the hands with the knees resting firmly on the upper arms

8.     Bring the feet together

9.     Focus the gaze at the nosetip

10.  Hold the final position for as long as comfortable

 

Benefits of Baka Dhyanasana:

·       Increases the strength in the arms, shoulders and wrists

·       Balances the nervous system

·       Develops a sense of physical balance

 

Cautions:

People with high blood pressure, heart disease or cerebral thrombosis should not attempt this practise.

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

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February 13, 2018

Hamsasana (Swan Pose) – Benefits, Adjustment & Cautions

Hamsasana is also known as Swan Pose. This posture massages and stimulates the abdominal organs and is beneficial for a healthy digestive system.

Instructions:

  • Kneel on the floor with the feet together and knees apart
  • Place the palms flat on the floor with the fingers pointing towards the feet
  • Bring the wrists and forearms together so that they touch
  • Lean forward so that the abdomen rests on top of the elbows and the chest rests on the upper arms
  • Maintain the balance and slowly stretch the legs backward until they are straight
  • Keep the feet together and place the tips of the toes on the floor
  • Raise the head slightly and focus the gaze on a fixed point in front at eye level
  • In the final position, all the weight of your body should rest on the hands and the tips of the toes

Note: Do not strain!

 

Benefits:

  • Stimulates the abdominal muscles
  • Tones the abdominal organs
  • Beneficial for a healthy digestive system
  • Strengthens the leg muscles
  • Removes excess fat from the thighs, calves and buttocks

Cautions:

People who suffer from peptic or duodenal ulcers, hyperacidity, hernia or high bloog pressure should avoid this posture. Do not attempt this asana if you are pregnant.

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

 

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February 6, 20182

Poorna Bhujangasana (Full Cobra Pose) – Benefits, Adjustment & Cautions

Poorna Bhunjangasana or Full Cobra Pose aims to keep the spine supple and healthy. On a pranic level, this asana has a strong effect on all the organs related to swadhisthana, manipura, anahata and vishuddhi chakras.

Instructions:

1.     Assume Bhunjangasana

2.     Hold the position

3.     Bend the knees and raise the feet

4.     Stretch the head, neck and shoulders back a little further and try to touch the back of the head with the toes or soles of the feet

5.     This is the final position

6.     Hold it as long as it is comfortable for you

7.     To return to the starting position, lower the feet

8.     Relax in Bhunjangasana for a moment

9.     Release the pose and relax the arms to the sides

10.  Turn your head to one side and normalise your breath and heart beat

 

Benefits of Poorna Bhunjangasana:

·       Tones the spine

·       Balances the nervous system

·       Tones the ovaries and uterus

·       Beneficial for all abdominal organs especially kidneys and liver

·       Opens up the chakras

 

Cautions:

 People suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should not practise this asana without the guidance of a competent teacher.

If you have any back condition, cervical spondylitis, high blood pressure or heart condition you should avoid this posture.

 

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