Titibhasana

Titibhasana
Titibhasana

Titibhasana

Step-by-step

Start in a squatting position in which your stance less than the distance between your shoulders. Lower your trunk onto the legs, move the pelvis to the front. Now slowly straighten your legs, raise the pelvis up to knee height.
Move the left upper arm and shoulder away from the posterior left thigh above the knee, and rest the left hand flat on the ground, on the outside of the foot. Repeat on the right side.
Now slowly raise yourself. Push your hands into the ground, move your weight backwards. The inner thighs should be placed as high as possible.
Inhale and stretch and straighten the legs on the sides so that your pelvis remains in a high position and legs aligned parallel to the ground.
Lengthen your arms and raise your torso upwards by widening your shoulder blades apart.
Look ahead, and stay in the position for about 10 seconds or as much as your body allows you to, and then come out of the asana by exhaling and returning your feet to the ground.

Benefits

Stretches the back torso and inner groins.
Provides strength to the arms and wrists.
Tones and tightens the belly.
Enhances the overall sense of balance.
Calms the mind by relieving from tension, stress and anxiety.
Strengthens the wrist

Vashishthasana

Vashishthasana
Vashishthasana

Vashishthasana (‘side plank posture’), is a powerful arm balance posture. The name is dedicated to the wisest sage of Yoga.

Step-by-step

Start in the adho mukha svanasana (‘downward dog’) and lengthen your arms and your legs.
Lower your hips and shift your weight forward to come into the start of push up posture. Keep your feet together and balance the body.Press your weight down through your right hand and forearm.
Roll your body to the right, balancing on the outer edge of your right foot.
Place your left foot on top of your right foot and keep your legs straight.
Extend your left arm towards the sky and look at your left hand by turning your head.
Do not let your hip drop, hold your body in a straight line. Beginners can take support of the left leg by placing the left knee on the floor. Hold for up to 30 seconds.
Exhale as you slowly return to Plank Pose, then into Downward-Facing Dog.
Repeat on the opposite side.
After both sides, rest in child posture.

Benefits

(Note: It is important to ensure you are performing the pose with correct alignment.)
The posture is strengthener of your wrists, forearms, shoulders, and spine.
It works on tight hip area and opens the hips and hamstrings. It helps improve balancing ability and concentration.
It also allows strengthening of abdominals for venturing into advanced arm balance postures.

Parighasana

Parighasana
Parighasana

Parighasana, also called the ‘gate posture’, is an excellent posture for grounding the body and mind.

Step-by-step

Kneel on the floor with your spine perpendicular to the floor. Extend your right leg away from your body to the right side (not in the front), with knee pointed towards the ceiling.
The left knee should be directly below your left hip joint.
Now, gently place your right hand on your right thigh, take a deep inhalation and simultaneously slide the hand lower towards the right foot.
As you slide it down, raise the left arm upwards. Feel the extension in the torso as you bend towards your right.
Stay stable and sturdy on your knee. Gaze at the ceiling and hold the posture for 30 seconds.
Come up slowly and with awareness on the breath. Keep both hands along side the body and bend the right knee back next to the left.
Repeat on the left side the same way as above.

Benefits
This posture helps in stabilizing the mind.
It strengthens the legs and improves balancing ability by building the core muscles around the abdomen and waist area.

Virabhadrasana (Warrior – 3)

Virabhadrasana- Warrior 3
Virabhadrasana- Warrior 3

Step-by-step

Stand in the Tree posture with arms up and hands together, keep your body weight on right foot and slowly start bending forward.
Allow your body weight to slowly pass on to the front of the right foot as you steadily bring your torso lower and lower till its parallel to the floor.
The left leg is raised and is made parallel to the floor, similarly to the upper body.
Now your whole body is balanced on the right foot, the right leg is held straight, the spine is lengthened and erect and arms are along side the head, the chin is raised up as if you are looking at a point in front of you. The left leg is held straight with toes of the left foot pointed away from the body.
Engage your abdomen so as to hold yourself firmly in the posture, direct the senses inwards except only the eyes which are focusing on a point in front of you.
Hold this posture for 30 seconds and then gently come out of the posture by placing the raised foot on the floor and standing straight in samastithi.
Repeat on the other foot in same way for 30 seconds.

Benefits:

Strengthens the core (abdominal area) and legs.
Improves balance.
Improves concentration of mind.
Removes Laziness.

Vrikshasana

Vrikshasana

Vrikshasana – Tree Posture

Step-by-step
Stand erect with the feet together firmly placed on the floor and the arms by your sides.
Balancing on the left foot, bend the right leg at the knee, raise the right thigh and bring the sole of the right foot as high up the inside of the left thigh as possible.
Raise both arms over the head keeping the elbows straight and joining the palms together.
Hold the posture while breathing gently through the nostrils for about 10 complete deep breaths.
Lower the arms and right leg and return to the neutral standing position with feet together and arms at the sides.
Pause for a few moments and repeat on the opposite leg.

Benefits
This is essentially a balance posture. Poor balance is often the result of a restless mind or distracted attention.
Regular practice of this posture will help focus the mind, cultivate concentration and improve balance and coordination.
It also builds strength in thighs and lower back.

Falcon

Falcon

Falcon

This is also a balance posture like Natarajasana.

Step-by-step
Stand firmly on both the feet in Samasthiti.
Focus your eyes on a point for concentration.
Shift your body weight on your left foot, raise the right leg in the front and hold the right big toe with the right hand.
Keeping the balance slowly bring the right leg toward the right side of your body.
Now let go off the right big toe and hold the right knee with your right elbow from underneath.
Straighten the right leg as much as you can keeping a firm balance on the left leg.
Hold for 10 counts and switch the leg and continue.

Benefits
This asana is very beneficial to develop ability of concentration and physical balance.
It works on the abdominal area, and helps make the thigh and hip joint strong and flexible.

Centering in Yoga

Dear friends,

I hope you all are fine and doing very well with your life. Life! Isn’t it exciting? One of the reasons I love life is because of the excitement of new challenges it brings. With confidence and centering we all can face these challenges easily. “Centering” in yoga is the search for balance between the two polarities of our human life, the outgoing, extrovert, active side and the ingoing, introvert, receptive side. With most of us we manifest one predominant personality. For instance, one person is more of an outgoing personality, while another one is quieter. The centering methods mentioned in ancient yoga scriptures help us in balancing our personality thus balancing all variables of our life in turn.

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