Yoga Asana Archives - Yoga India Foundation

parivrtta-janu-sirsasana-pose.jpg

July 17, 20180

Parivrtta Janu Sirshasana (Revolved Head-to-Knee Pose) – Alignment, Benefits & Cautions

Parivrtta Janu Sirshasana is also known as Revolved Head-to-Knee Posture. It’s extremely beneficial if you want to increase the flexibility in your hamstrings, waist and chest. Today we discuss with you the steps, benefits and cautions of this pose:

1. Sit in Dhandhasana
2. Bend your right knee and bring the right sole to your left thigh
3. Now, move your left leg further out to the left side as much as possible
4. Attache the right sole of your foot to your left thigh
5. Inhale, raise your arms up
6. Exhale, move your upper body over the left leg
7. Grab your foot from the outside at extend your right waist, rib cage
8. Feel the stretch along the right side of your body and your left leg
9. Bring your head closer to your knee with every exhalation
Benefits of Parivrtta Janu Sirshasana:
• Improves the posture
• Increases flexibility in your hamstrings, groin and waist
• Stretches the spine and shoulders
• Improves digestion

Cautions:
This posture should be avoided if you have loose motions.

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:

Yoga Teacher Training Courses at Yoga India Foundation

Yoga India Foundation is the leading Yoga Teacher Training institution in India.

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

urdhva-mukha-svanasana.jpg

July 11, 20180

Urdhva Mukha Svanasana (Upward-Facing Dog Pose) – Alignment, Benefits & Cautions

Urdhva Mukha Svanasana is also known as Upward-Facing Dog Pose. This posture is very beneficial for improving your posture and removing back pain. Today we discuss with you the steps, benefits and cautions of this pose:

  1. Lay on your mat (belly side)
  2. Keep your legs hip-wide apart
  3. Place your hands next to your shoulder
  4. Press your palms onto your mat and keep your fingers spread
  5. Lift your upper body up and look up
  6. Your spine should be curved, your chest open
  7. Roll your shoulders back
  8. Your thighs should lift off the mat as well
  9. Keep the feet on the mat

Benefits of Urdhva Mukha Svanasana:

  • Improves posture
  • Reduces kyphosis
  • Stimulates abdominal organs
  • Tones the spine
  • Relives depression, fatigue and anxiety

Cautions:

This asana should not be practised by people suffering from cervical spondylitis, slipped disc, high blood pressure or by pregnant women.

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

 

1324-1280x853.jpg

July 3, 201812

Eka Pada Koundinyasana is a tricky posture that needs some time and patience to be mastered. With this posture, it’s most important to follow the right steps as some little tips will make it much easier to get into it.

 

Here are the instructions for you:

 

  1. Bend your knees
  2. Take your left knee to the floor
  3. Turn your left foot to the right side
  4. Sit on the heel
  5. Put your right foot over to your left thigh
  6. Place it beside your left knee
  7. The right knee points toward the sky
  8. Now twist
  9. Bring your left waist and shoulder around to the right
  10. Put your left armpit down
  11. Straighten your left elbow and put your left palm down
  12. Your hands should be shoulder wide apart
  13. Most of the weight should be on your knees and foot
  14. Lift your hips and knees
  15. Lean slightly forward
  16. Move your head and shoulders towards the floor
  17. Finally, straighten both knees and activate your legs

 

Note: This is an advanced yoga posture and should be practised under the guidance of a qualified and experienced teacher. You can use a block or bolster for support.

 

Benefits of Eka Pada Koundinyasana:

 

  • Strengthens the arms, shoulders, hands, knees and hips
  • Improves the digestion and reduces excess body fat
  • Promotes overall balance and stimulates the nervous system

 

Cautions:

 

Please avoid this posture if you suffer from knee, wrist or hip injuries.

 

To be sure that you practise 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 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 any 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 beginisthefirstofeverymonth. Read more

 

two-foot.png

June 21, 201812

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