Online yoga Training
Sarpasana, which means "snake pose" is based on the movements of a snake, and focuses on strengthening the spine and making it supple. The youthfulness of a person is determined by the condition of their spine. As life takes its toll on us, we gradually start to stoop forward and the spine starts to become hunched. When practised regularly, sarpasana works on reversing this process giving one a more youthful physique.
Sarpasana
Lie on stomach with arms stretched in front, head facing forward.
Interlock fingers behind back.
Inhale and roll shoulders back, lift arms backwards and upwards, and raise chest off the floor as much as possible.
Hold the final posture for 30 seconds breathing normally. Exhale and gently lower yourself back to the starting position. Repeat once more.
Benefits
It strengthens the back and stretches the shoulders.
It corrects the posture, particularly rounded or drooping shoulders.
This asana opens the lungs and is greatly beneficial in asthma or bronchitis.
Note: People suffering from peptic ulcer, hernia, heart condition or high blood pressure should not practise this posture.
source bikram
Sunday, May 22, 2011
Tuesday, May 17, 2011
Yoga Positivity begins with poise
Yoga Positivity begins with poise
Padmasana, or the lotus pose, provides a platform from which other asanas are performed. It strengthens the body and calms the mind
There are 8,400,000 postures in yoga, out of which four are meditative postures. The purpose of doing these asanas is not just to improve strength or flexibility but to achieve the stillness of mind or shunya Samadhi (zero state of mind).
There are three types of asanas:
• Cultural asanas
• Asanas for relaxation
• Meditative asanas
Cultural asanas help achieve flexibility and strength to a level where one can sit in padmasana (lotus pose) for two and a half hours at a stretch. It is practiced with the eyes closed.
Padmasana is a term derived from the Sanskrit word padma, which means lotus and asana, which means seat or throne.
Padmasana is a bridge between physical posture and pranayama (breath-control technique). It is a scientific technique that anyone can practice to attain a blissful state of mind. While beginning the journey inwards, one starts with the first layer of the human body, also known as annamaya kosha, the physical self. Then comes vijjnamaya kosha (the ego body) and then anandmaya kosha (the blissful body).
So yoga is a scientific method to reach that blissful state of the body where one attains good health and a happy mind.
Padmasana plays an important role, as it allows the body to still for long periods of time.
Padmasana (lotus pose)
• Sit straight with spine erect and legs extended fully.
• Fold right knee, place right ankle and left thigh and pull left ankle over folded right leg. Place it on right thigh.
• Hold both feet and ease them further in towards groin, aiming for a balanced, symmetrical position.
• The head, neck and spine must be straight.
• Place hands on knees, with fingers in jnana mudra. Lose eyes and breathe normally.
• Sit in this posture as long as you can.
• Many other asanas and yogic procedures can be practiced while maintaining this pose as it is one of the basic postures.
Contradiction
Do not practice this pose in case you have an ankle or a knee injury. One should practice thse poses with sufficient experience and guidance of a learned teacher.
Benefits of padmasana
This position is adopted to allow the body to be held completely steady for long periods of time. As the body is steadied, the mind becomes calm, the first step towards meditation. The flow of prana from muladhara chakra in the perineum is directed to sahasrara chakra in the head, heightening the experience of meditation. The posture applies pressure to the lower spine, which may facilitate relaxation.
The breath slows down, muscular tension decreases and blood pressure subsides. The occygeal and sacral nerves are toned as the normally large blood flow to the legs is redirected to the abdominal region.
Digestion may also be improved.
bharat thakur tips
Padmasana, or the lotus pose, provides a platform from which other asanas are performed. It strengthens the body and calms the mind
There are 8,400,000 postures in yoga, out of which four are meditative postures. The purpose of doing these asanas is not just to improve strength or flexibility but to achieve the stillness of mind or shunya Samadhi (zero state of mind).
There are three types of asanas:
• Cultural asanas
• Asanas for relaxation
• Meditative asanas
Cultural asanas help achieve flexibility and strength to a level where one can sit in padmasana (lotus pose) for two and a half hours at a stretch. It is practiced with the eyes closed.
Padmasana is a term derived from the Sanskrit word padma, which means lotus and asana, which means seat or throne.
Padmasana is a bridge between physical posture and pranayama (breath-control technique). It is a scientific technique that anyone can practice to attain a blissful state of mind. While beginning the journey inwards, one starts with the first layer of the human body, also known as annamaya kosha, the physical self. Then comes vijjnamaya kosha (the ego body) and then anandmaya kosha (the blissful body).
So yoga is a scientific method to reach that blissful state of the body where one attains good health and a happy mind.
Padmasana plays an important role, as it allows the body to still for long periods of time.
Padmasana (lotus pose)
• Sit straight with spine erect and legs extended fully.
• Fold right knee, place right ankle and left thigh and pull left ankle over folded right leg. Place it on right thigh.
• Hold both feet and ease them further in towards groin, aiming for a balanced, symmetrical position.
• The head, neck and spine must be straight.
• Place hands on knees, with fingers in jnana mudra. Lose eyes and breathe normally.
• Sit in this posture as long as you can.
• Many other asanas and yogic procedures can be practiced while maintaining this pose as it is one of the basic postures.
Contradiction
Do not practice this pose in case you have an ankle or a knee injury. One should practice thse poses with sufficient experience and guidance of a learned teacher.
Benefits of padmasana
This position is adopted to allow the body to be held completely steady for long periods of time. As the body is steadied, the mind becomes calm, the first step towards meditation. The flow of prana from muladhara chakra in the perineum is directed to sahasrara chakra in the head, heightening the experience of meditation. The posture applies pressure to the lower spine, which may facilitate relaxation.
The breath slows down, muscular tension decreases and blood pressure subsides. The occygeal and sacral nerves are toned as the normally large blood flow to the legs is redirected to the abdominal region.
Digestion may also be improved.
bharat thakur tips
Sunday, May 15, 2011
how to get strong muscles using yoga
How to get strong muscles using yoga
We need a strong chest and arms for most physical movements. In this section, we will focus on these areas by practising yogasanas that will help build a good body.
With yoga, specific muscle groups – pectorals, deltoids, biceps, triceps and latissimus dorsi – the forearms and the wrists will be worked on to strengthen muscles. In these isostatic exercises, the body acts as the load and by holding the postures for a longer duration, one can gradually improve the strength of the muscles. A strong chest not only ensures healthy lungs but also helps utilize this energy in the right way. Here are a few postures that will help you build a strong chest and arms.
Santolanasana
Basic posture
• Get on hands and knees.
• Slowly lift knees off ground.
• Keep body in straight line.
• Hold for 15-30 seconds.
• Repeat 3 times.
Improvisation
• From basic posture, lift one hand off mat and balance body weight.
• Look straight ahead.
• Hold for 15-30 seconds.
• Repeat with other hand.
• Repeat 3 times.
• The same can be repeated by alternately lifting the legs off the mat and evely distributing body weight with the hands.
Parvatasana
Main posture
• Get down on hands and knees.
• Slowly lift knees off ground, firmly placing feet flat on ground and knees straight.
• Look at navel and transfer body weight to arms.
• Hold for 15-30 seconds.
• Repeat 3 times.
Improvisation
• From basic posture, lift one leg off mat, taking it up and balancing body weight with arms.
• Hold for 15-30 seconds.
• Repeat with other leg.
• Repeat 3 times.
Sethuasana
Main posture
• Sit on mat with legs stretched out and hands by side.
• Shift weight to hands and slowly lift hips off mat, keeping feet flat on ground.
• Drop head back and keep spine straight.
• Hold for 15-30 seconds.
• Repeat 3 times.
Improvisation
• Starting with basic posture, bend knees and bring back parallel to ground, in the shape of a table.
• Hold for 15-30 seconds.
• Repeat 3 times.
Gomukhasana
• Sit with legs crossed.
• Take right hand close to ear reaching for your back. Take left hand from below and lock hands firmly at the back. Keep your back straight.
• Hold for 15-30 seconds.
• Repeat 3 times.
Utthanapristhasana
• Get down on hands and knees.
• Place elbows on mat and stretch legs out, taking knees off mat.
• Keep body in a straight line and look ahead.
• Hold for 15-30 seconds.
• Repeat 3 times.
Improvisation
• Lift one leg and balance body weight evenly with arms.
• Hold for 15-30 seconds.
• Repeat 3 times.
bharat thakur tips
We need a strong chest and arms for most physical movements. In this section, we will focus on these areas by practising yogasanas that will help build a good body.
With yoga, specific muscle groups – pectorals, deltoids, biceps, triceps and latissimus dorsi – the forearms and the wrists will be worked on to strengthen muscles. In these isostatic exercises, the body acts as the load and by holding the postures for a longer duration, one can gradually improve the strength of the muscles. A strong chest not only ensures healthy lungs but also helps utilize this energy in the right way. Here are a few postures that will help you build a strong chest and arms.
Santolanasana
Basic posture
• Get on hands and knees.
• Slowly lift knees off ground.
• Keep body in straight line.
• Hold for 15-30 seconds.
• Repeat 3 times.
Improvisation
• From basic posture, lift one hand off mat and balance body weight.
• Look straight ahead.
• Hold for 15-30 seconds.
• Repeat with other hand.
• Repeat 3 times.
• The same can be repeated by alternately lifting the legs off the mat and evely distributing body weight with the hands.
Parvatasana
Main posture
• Get down on hands and knees.
• Slowly lift knees off ground, firmly placing feet flat on ground and knees straight.
• Look at navel and transfer body weight to arms.
• Hold for 15-30 seconds.
• Repeat 3 times.
Improvisation
• From basic posture, lift one leg off mat, taking it up and balancing body weight with arms.
• Hold for 15-30 seconds.
• Repeat with other leg.
• Repeat 3 times.
Sethuasana
Main posture
• Sit on mat with legs stretched out and hands by side.
• Shift weight to hands and slowly lift hips off mat, keeping feet flat on ground.
• Drop head back and keep spine straight.
• Hold for 15-30 seconds.
• Repeat 3 times.
Improvisation
• Starting with basic posture, bend knees and bring back parallel to ground, in the shape of a table.
• Hold for 15-30 seconds.
• Repeat 3 times.
Gomukhasana
• Sit with legs crossed.
• Take right hand close to ear reaching for your back. Take left hand from below and lock hands firmly at the back. Keep your back straight.
• Hold for 15-30 seconds.
• Repeat 3 times.
Utthanapristhasana
• Get down on hands and knees.
• Place elbows on mat and stretch legs out, taking knees off mat.
• Keep body in a straight line and look ahead.
• Hold for 15-30 seconds.
• Repeat 3 times.
Improvisation
• Lift one leg and balance body weight evenly with arms.
• Hold for 15-30 seconds.
• Repeat 3 times.
bharat thakur tips
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