Yoga Solution :Like a lotus in half bloom

This asana improves balance and coordination, and stimulates blood circulation

Today, let's take a look at Ardha Baddha Padmottanasana, or half-lotus forward bend. This is a challenging yoga posture. It is, simultaneously, a forward bend, a balancing and an inverted posture.

Like all lotus and half-lotus poses, take your time while performing it, be gentle with the knees and do not force your way into it.

Procedure

Stand with feet together and focus gaze on a fixed point ahead. While balancing on the right leg, lift left foot, bend the left knee and place the foot as high as possible on the right thigh, in the half-lotus position. Simultaneously, inhale and lift the arms above the head. Interlock the fingers, palms facing down.
While exhaling slowly, bend forward from the waist, keeping the arms and the upper body straight and parallel to the floor.
Bend fully forward and place palms flat on the floor to the back of the foot. Bring the forehead close towards the right knee. This is the final position. Breathe normally and hold it for as long as comfortable.
Practise one round, holding the pose for up to two minutes on each side.

Benefits

This asana stretches and improves flexibility of legs and hips.
It stimulates digestion and removes constipation.
It improves balance and coordination.
It stimulates blood circulation.

Caution

People with sciatica, slipped disc, hernia, weak legs and high blood pressure should avoid this pose. Cautions for inverted postures apply.

Bharat Thakur guides you through practices that will connect you to the wisdom of the ancient Indian science of exercising.

Yoga Training

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

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

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

*Yoga* for winter

In winter, Its better to practice yoga indoors.Remember to do proper warm-up exercises. This way you will remain maintain your health and keep calm.

SURYA NAMASKAR

While indoors, do plenty of Surya Namaskar ( sun salutation) This will help you keep warm, flexible and increase your energy. Your body will feel more nimble.

BREATHING

Do lots of chest breathing. Sit IN ANY MEDITATIVE POSTURE, say Sukhasana ( the easy pose), Vajrassna (warrior pose) or Padmasana ( the lotus pose) , with hands on your knees, Take slow deep breaths, let your chest expand and contract as much possible.
Do this 10 to 15 times.

Do lots of pranayamas ( yoga breathing exercises). the best for this season is Surya Bhedna ( right nostril breathing).

STRETCHING

Stretch your spine with yogic exercises.Stand with both feet apart.Now stretch both hands above your head. Inhale and bend backwards from the waist. Then exhale and bend forwards.Repeat 10 to 15 times. Those suffering from lower back problems must avoid bending forwards.

Yoga: Sit right for a stress-free life

Yoga is not just about performing the postures but attaining them. Yogis say the praytana shathilyam smaprathibhyam posture should be practised effortlessly, fixing the mind beyond. Yogasanas should be performed to ease the practise without straining joints or ligaments.

There are four meditative postures. Vajrasana, or the diamond pose, is one of them. One who cannot practise advance postures such as padmasana (lotus posture) can practise vajrasana for a prolonged period.

Vajra, or thunderbolt (a powerful weapon), is a pose that radiates blood supply and subtle energies to the upper body. The postures are most recommended in therapeutic yoga.

There will hardly be a person who has never been afflicted with problems of the senses and the digestive system. After a certain age, even waist pain becomes normal. The vajrasana series plays an important role in alleviating waist and spinal cord pain.

Vajrasana is effective during menstrual disorders or even normal delivery. One can practise the pose even during menstruation. This relieves one from pelvic strain, waist pain or the burning sensation. During vajrasana, the vital energy flow is towards sahasrara chakra from muladhara chakra, which helps meditation.

Thus the energy of the senses is promoted towards spiritual upliftment.

Even a person with sciatica and slipped disc, who is unable to sit in a meditational pose, can practise vajrasana easily by using a pillow under the knee.

Vajrasana

* Sit straight on the mat
* Stretch out the legs and keep them close together
* Keep the palms of both hands on the right side
* Put the entire weight of the body on them
* Fold back the knees
* Sit on them in a comfortable position
* Rest the palms on the respective knees
* Sit straight
* Breathe normally

Benefits

In the initial stages, you may find it difficult to sit in this pose. As you become accustomed to this asana, you will find that it relaxes your kneecaps, ankles and feet. Those having gas problems should perform this asana immediately after a meal.

Sit in the vajrasana position for about five minutes. It provides relief from sciatic pain. It also relieves heaviness of the stomach. The neck and the backbone are held straight in this asana.

You will find that the body is totally relaxed. All parts of the body reach a resting position in this asana. Vajrasana, if done for five-seven minutes, is equivalent to a long walking exercise. Vajrasana is also beneficial in curing varicose veins.

Precautions

It is recommended that people who have stiff joints and those who have difficulty in movement should practise this asana with a lot of care. Those with knee pain can place a folded blanket between the hips and the heels for added comfort.

source bharat thakur

YOGA:This set of techniques reduces stress and increases concentration

Pranayama in a yoga can be described as the art of playing with the breath to reach the summit of stillness — and stay there. There are hundreds of techniques a practitioner can perform to get to a point where there is no struggle. The beginning, however, is simple breathing. There is a hierarchy of breathing practices, which include combinations of poorak (inhalation), rechak (exhalation) and kumbhak (retention of breath). Stopping of the breath when you are overwhelmed by something beautiful would be called kevala kumbhak, or spontaneous suspension of breathing. To achieve this state is the purpose of pranayama. Inhaling and holding the breath is called antar kumbhak while exhaling and holding the breath is called vahiya kumbhak.

Combining poorak, rechak and kumbhak for different durations and manipulating the breath between the right and the left nostrils make for hundreds of pranayama techniques. They help release knots and tensions accumulated in the body, thus creating a sense of wellbeing in the body and the mind.

Sahaj pranayama (yoga)

* Sit in a meditative posture with back straight.
* Inhale deeply in this position and hold breath.
* Exhale through mouth with attention at the centre of eyebrows.
* Repeat 15 times.

Benefits (yoga)

* Increases the body temperature and burns calories, thus reducing weight.
* Reduces anxiety and stress.

Anulom vilom pranayama

* Sit in a meditative posture.
* Fold forefinger and middle finger of right hand.
* Place ring finger in the centre of eyebrows and press thumb on right nostril.
* Inhale through left nostril.
* Hold breath.
* Reverse positions, placing thumb between eyebrows. Press left nostril with ring finger.
* Exhale through right nostril.
* Inhale through right nostril; hold breath.
* Reverse the position of fingers and exhale through left nostril.
* Repeat this cycle 12 times a day.

Benefits

* Purifies blood by increasing the supply of oxygen and expelling toxins.
* Increases concentration and reduces stress.

source bharat thakur