Yoga Asana Archives - Yoga India Foundation

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January 16, 20182

Padma Parvatasana – Benefits, Adjustment & Cautions

 Padma means Lotus and Parvat stands for Mountain. Padma Parvatasana is a variation of the Lotus Pose or Padmasana. It offers similar benefits.

Padma Parvatasana aims to balance the Swadhistana Chakra.

Here are the step by step instructions listed for you:

1.     Sit in Padmasana

2.     Relay your whole body

3.     Place your hands on the mat and support your weight

4.     Stand on your knees

5.     Find the balance

6.     Release your hands off the mat and into Pranam Mudra (Namasté)

7.     Gaze at one point

8.     Hold this position as long as comfortable

9.     Release your buttocks down and change the position of your legs

10.  Repeat for the same length of time

Note: To support your knees, you can place a towel/blanket on your mat

Benefits of Padma Parvatasana:

·       Develops a sense of balance

·       Aims to steady the body

·       Calms the mind

·       Directs the flow of prana from bottom to top

·       Relaxes the nervous system

·       Stimulates the digestive process

 

Cautions:

 Padma Parvatasana should be avoided in case of knee 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

 

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January 9, 20186

 Adho Mukha Svanasana (Downward-Facing Dog) – Benefits, Adjustment & Cautions

The words Adho Mukha Svanasana come from the Sankrit. Adho means Downward, mukha stands for facing and Svan means dog. The Downward-facing Dog Posture is also known as Down Dog.

Often Adho Mukha Svanasana is seen to be the same as Parvatasana or Mountain Pose. Today we discuss with you the step by step instructions, benefits and cautions of this pose.

 

1.     Stand in Tadasana and close your feet together

2.     Inhale raise your arms up

3.     Exhale and bend forward

4.     Place your hands next to your feet and jump back

5.     Open your feet hip wide apart

6.     Straighten your arms and legs

7.     Reach your heels to the ground

8.     Keep your spine straight

9.     Your head, neck and spine should be in one line

Note: Don’t arch your back! In Adho Mukha Svan Asana the legs are separated and the back is always straight. Don’t confuse with Parvatasana.

 

Benefits of Adho Mukha Svanasana:

·       Strengthens the legs, arms and back

·       Improves the flexibility of the hamstrings and calf muscles

·       Increases strength in the neck and shoulders

·       Improves the blood circulation in the legs

 

Cautions:

Avoid Adho Mukha Svanasana if you have high blood pressure or an injured achilles tendon.

 

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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January 2, 201814

Eka Padasana (One Foot Pose) – Benefits, Adjustment & Cautions

One Foot Pose or Eka Padasana improves overall balance and strength in the legs, spine and arms. The word Eka means one and Pad stands for foot.

You can practise Eka Padasana three times on each side and hold it as long as it feels comfortable.Try to inhale while raising the arms and exhale while assuming the final position.

Here are the steps on how to get in the right posture:

  1. Stand on your mat with your feet togther
  2. Raise your arms above your head and interlock your fingers
  3. Bend forward from thhe hips and transfer the weight onto your right leg
  4. Keep the trunk, head and arms in one line while raising the left leg straight back
  5. Keep the left leg in line with your trunk
  6. Your left leg, trunk, head, arms are in one horizontal line
  7. The right leg is straight and vertical
  8. Gaze at your hands

Focus on Swadhisthana or Manipura Chakra.

Benefits of Eka Padasana:

  • Strengthens the arms, wrists, back, hips and leg muscles
  • Helps to develop muscular coordination
  • Improves concentration
  • Balances the nervous system

Cautions:

Avoid this posture if you have lower back pain, heart problems or high blood pressure.

 

To be sure that you practise an asana correctly, we recommend to praticipate 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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December 19, 2017

Majari Asana – Cat Stretch Pose – Weekly Asana Tutorial

Majari Asana comes from the Sanskrit and means Cat Stretch Pose. The Cat Stretch pose is very beneficial if you want to increase your spinal flexibility. By curving the spine, you can release tension from your back and balance your nervous system.

Let’s discuss the steps of Majari Asana!

  1. Sit in Vajrasana
  2. Raise your buttocks and stand on your knees
  3. Lean forward and place the hands flat on the floor beneath the shoulders with the fingers facing forward
  4. The hands should be in line with the knees
  5. The arms and thighs should be perpendicular to the floor
  6. The knees may be slightly separated so that they are well aligned under the hips
  7. This is the starting position
  8. Inhale while raising the head and depressing the spine so that the back becomes concave
  9. Expand the abdomen fully and fill the lungs with the maximum amount of air
  10. Hold the breath for 3 seconds
  11. Exhale while lowering the head and stretching the spine upward
  12. At the exhalation, contract the abdomen and pull in the buttocks
  13. The head will now be between the arms, facing the thighs
  14. Hold the breath for 3 seconds, accentuating the arch of the spine and the abdominal contraction. This is one round.

Note: Perform 5 to 10 full rounds and then relax your spine (neutralization)

Benefits of Majari Asana:

  • Improves flexibility of the neck and spine
  • Tones the female reproductive system
  • Relieves mentrual cramps and leucorrhea
  • Strengthens the nervous system
  • Releases stress and tension

Cautions:

This asana can be practised during pregnancy, however forceful contractions of the abdomen should be avoided.

 

Note: Majari Asana can be performed as a preparation for Chakrasana or wheel pose to increase the flexibility of the spine.

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December 15, 2017

Pada Sanchalanasana – Cycling Posture

Pada Sanchalanasana is also known as Cycling Posture. Many of you might this posture from your childhood: we cycle while we lay down on our back.
Today we share a step by step asana tutorial and discuss the posture’s benefits and contra-indications.

Stage 1:

1. Lie in the starting position (shavasana) and relax.
2. Bend one knee and bring the thigh to the chest.
3. Raise and straighten the leg completely.
4. Lower the straight leg in a forward movement.
5. The heel should not touch the floor during the movement.
6. Reverse and repeat with the opposite leg.

Note: Inhale while straightening the leg. Exhale while bending the knee and bringing the thigh to the chest.

Stage 2:

1. Raise both legs.
2. Practise alternate cycling movements as though pedalling a bicycle.
3. Practise this 10 times forward and 10 times backwards.
Note: Breathe normally throughout.

Stage 3:

1. Raise both legs and keep them together throughout the practise.
2. Bring the knees as close as possible to the chest on the backward movement and straighten the legs fully on the forward movement.
3. Slowly lower the legs together, keeping the knees straight, until the legs are just above the floor.
4. Bend the knees and bring them back to the chest.
5. Practise 3 to5 forward cycling movements and the same in reverse.

Note: Do not strain!

Benefits:

• Good for hip and knee joints
• Strengthens abdominal and lower back muscles

Conra-indications:

Do not practise this posture if you suffer from serious lower back pain or extreme high blood pressure.

 

To learn about all asanas in Detail, you should check out our Yoga Teacher Training India Programs!

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November 14, 20172

Correct adjustment and discussion of Parvatasana 

According to yoga, weakness of the body in any form can be removed through the practise of asanas. Patanjali says in the Yoga Sutras: „Sthiram Sukham Aasanam“. When we can hold a pose for a long period of time, without any tension or discomfort, this state is called asana.

Today, we look at Parvatasana which is also known and translated as Mountain Pose. To clarify this pose one needs to know that there are two types of Mountain Poses.

One of them is the standing Mountain Pose called Tadasana. The other one is Parvatasana, the grounded mountain, which we will discuss.

In Parvatasana our body resembles the shape of a mountain: Legs, back and arms build the sides of the mountain and our buttocks the top.

Parvatasana is often practised wrong or thought to be downward facing dog.

In this section, you will find the step by step asana tutorial for Parvatasana:

We start in tabletop position or cat and cow pose. Do a few rounds of curving your spine. Ideally, you should rotate your wrists and ankles prior to attempting the pose to prevent strain.

Step 1:

Relax your spine. Close your feet and knees together. Now adjust your hands: they should be right under your shoulders in one line.

Step 2:

On your next exhalation tuck your toes in and lift your knees off the mat. Push your buttocks up and activate your kneecaps.

Step 3:

Straighten your legs, they should be in one line. Feet and legs remain together. Now, try to reach your heels onto the mat. Keep your arms active.

Try to touch the crown of your head onto the mat.

If you cannot touch your heals onto the mat, walk on the spot and try to increase the flexibility of your calves.

This is the final pose: hold the posture for 1 minute while breathing normally.

 

Benefits of Parvatasana

  • Strengthens to muscles of the shoulders, arms, and legs
  • Increases flexibility in the spine, hamstrings, and calves
  • Tones the spinal nerves and balances the nervous system
  • Improves the blood circulation to the brain

 

Contraindications of Parvatasana

This posture should be avoided in case of the wrist, hip or ankle injury.

It should not be practised by people who suffer from spinal disorders.

 

To make sure you practise this pose correctly you can join our 200 Hour Yoga Teacher Training in India!