Natarajasana

Natarajasana
Natarajasana

Natarajasana

This posture is dedicated to the Lord of Yoga himself- Lord Shiva. This posture is symbolic of the grace and the pulse of the universe which is the rhythm on which Lord Shiva dances. The name of the asana literary means “The Dancer”.

Step-by-step
Stand on both feet and focus on a point for concentration.
Thrust your body weight on the left foot and bend the right knee so the right foot is at the level of your hip.
Hold the right ankle with your right hand and raise the left arm up.
Become aware of your navel and start bending forward trying to balance the body weight on the left foot.
Keep bending forward, as you bend forward lift the right knee up and simultaneously balance the lift of the right knee with the weight of the forward bend.
Hold this balance for 10 counts, let go off the right foot and stand back again on both the feet.
Collect your breath and do the same asana on the right foot.

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.

Parivratta Janu Sirshasana

Parivratta Janu Sirshasana
Parivratta Janu Sirshasana

Step-by-step
Sit on the floor with right leg extended at 45 degrees outwards facing the corner of the room and the left leg folded so that the heal is in front of the perineum.
Extend the right hand and hold the right big toe, bring the right elbow either to the floor in front of the right knee or keep the elbow on the right knee depending on level of flexibility.
Raise the left arm up and stretch the arm towards the sky.
Slowly and with awareness bring the left hand closer to the right foot, so that the left elbow is pointing towards the sky.
See to it that you open up the rib cage by pushing the shoulder blades back and looking upwards.
Breath deeply and normally.
Retain the posture for 10 deep breaths.
Repeat on the other leg.

Benefits
Deeply stretches the sides of the body
Removes lethargy from the lower part of the body
Helps in developing hip flexibility

Eka Pada Sirshasana

Eka Pada Sirshasana
Eka Pada Sirshasana

Step-by-step
Sit on the floor with legs stretched out.
Bend the right leg and bring the right foot closer to the body by holding the right ankle.
Exhale and place the right foot behind the head gently without any jerk.
The right calf muscle should rest on the right shoulder and both the arms are brought in the front and joint together in a namaste position.
Straighten the back and look in the front with chin parallel to the floor.
The left leg is held straight with toes pointed up towards the sky.

Breath deeply for 10 breaths.

Hold the right foot again with both hands and take the foot off from behind your head and straighten the right leg.
Repeat on the left side.

Benefits  
Helps stretch the outer thigh to a very high degree.
Helps build strength in the back and spine area.

Parivrtta Parsvakonasana

Parivrtta Parsvakonasana
Parivrtta Parsvakonasanaa

This is also called as twisted angled posture because of the sharp look of the posture.

Step-by-step
Stand with your legs wide apart and outstretch your arms, the legs should be as wide as the distance between two wrists.
Look to your right and turn your right foot to the right side and bend your right knee so as to go into the Virabhadrasana.
Please see to it that your knee does not hyper-extend your toe and does not roll inward.
Twist your spine and lock your left elbow on the right side of the right knee.
Either join both the hands in Namaste position or extend the left arm from under the right thigh and hold the right hand from behind the back.
Look up at the ceiling.

Hold this posture for 10 breaths.

Twist back, raise the torso, straighten the right leg and turn the right foot in.
Repeat the same way on the left side in this position for 30 seconds to 1 minute. To release, bend your knees and return to the starting position/all fours.

Benefits
This is a great posture to work on the suppleness of the spine.
It gently massages the internal organs of the Gastro intestinal Tract and aids in digestion.
Builds strength in the thighs.
Develops the ability to concentrate.

Gomukhasana

Gomukhasana
Gomukhasana

In Sanskrit, “Go” means Cow and “Mukha” means Face, so the posture is called a “Cow Face” posture because of the resemblance with the face of a cow. This is one of the postures mentioned in the sacred scriptures of Hatha Yoga.

Step-by-step
Sit on the hip
Bend your left leg in such a way that your left foot is placed on right side of the right hip
Bend your right leg in such a way that your right knee is on top of the left knee and the right foot is on the left side of the left hip
Keep your spine straight, neck relaxed and breath deeply
Take 10-15 deep breaths
Switch the side and repeat

Benefits
This is one of the best postures to stretch the tight muscles of the hip.
It increases the blood supply to the legs and makes them more flexible.
Helps in posture correction.

Baddhakonasana

Baddhakonasana
Baddhakonasana

Baddha means “bound” and kona means “angle”. In this way, the posture means a bound angle. It is also known as a “butterfly” posture. This is how the cobblers in India sit and work.

Step-by-step
Sit on the floor on your hips with your legs stretched in the front.
Bend the knees and bring the feet closer to the perimium area.
Bring the soles of the feet together, and open the knees till they are close to the floor.
Hold the feet firmly and gently press the knees down towards the floor.
Keep your back straight and breath deeply.

Benefits
This is a good posture to work on the stiff inner thigh and lower back area.
Helps posture correction.
Allows for smooth labour during pregnancy
Helps in reduction of pre-menstrual cramps in women.
Helps in digestive disorders and concentration.

Adho Mukha Svanasana

Adho Mukha Svanasana

Adho Mukha Svanasana
In Sanskrit adho means downward, mukha means face, and svana means dog. Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence.

Step-by-step
Come onto the floor on all fours. From the table position, curl your toes under. Spread your fingers wide apart. Keep your hands as wide as your shoulders and feet as wide as your hip. Exhaling lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press your tailbone upward and feel your spine elongating. Against this resistance, lift the sitting bones upward.

Now exhaling, push your top thighs back and stretch your heels down toward the floor. Straighten your knees with out locking them. Expand your chest by pressing out through your chest points. Press the crown of your head away from your shoulders. Bring the chin closer to the chest to relax the back of the neck.

Retain this position for 30 sec. to 1 minute. To release, bend your knees and return to the starting position/all fours.

Benefits
This Asana has a lot of corrective and curative effects.
The shoulders, hamstrings, calves, arches, and hands are stretched, energizing whole body.
It calms the brain, relieve stress, mild depression, headache, insomnia, back pain, and fatigue.
It is good for high blood pressure, asthma, flat feet, sciatica, sinusitis.
It also helps to relieve the symptoms of menopause and menstrual discomfort when done with the head supported.
With its proper practice osteoporosis is also prevented.

Bhujangasana

Bhujangasana
Bhujangasana

Bhujanga Asana is also known as the Cobra Posture.

Step-by-step
Lie down on your belly, keeping the palms on the floor below the shoulder and the elbows pointing up. Raise the chin off the floor.
Inhale and raise the head and chest, till the naval area, upwards. Tighten the legs allover from the waist down to the toes, join the feet.
Hold the posture and breath deeply and easily for about 10 seconds.
Exhale and simultaneously lower the head towards the floor. Relax your body and rest with your right or left cheek on the floor for about 10 seconds. This is one round.

Restrictions
Start with three rounds on the first day and increase to a maximum of five rounds. Take rest for sometime between each round. As you practice, you can increase the retention period of the position gradually from 10 seconds to 1 minute. Do not practice this asana while pregnant.

Benefits
Increases flexibility, rejuvenates spinal nerves and increases blood supply to the spinal region.
Activates and energizes the upper areas of the body like the chest, shoulders, neck, face and head.
Corrects various abnormal troubles like constipation, indigestion and increases appetite.

Yoga for Corporates

Corporate work life comes with its dark and bright sides. Deadlines, back pains, competition, growing waste line, long hours etc is the harsh reality. Along with the perks even the stress increases, and if you cant live up to all this you fall down from the corporate ladder (if not thrown down already). Yoga deals with the whole person and balances all aspects of the human being. It affect’s one’s health, emotional well-being, frame of mind, clarity of thinking etc. It appeals because there are no barriers to Yoga, it crosses age, sex, creed etc. There are different types of yoga suited to different personalities The Practicality of Yoga and the ease with which you adapt to it makes Yoga one of the best preventive/curative aspects of our stressful corporate life.

Benefits of Workplace Yoga:

  • Increased strength and flexibility
  • Good Posture and good muscle tone
  • Increased vitality and balance of energy
  • Sense of well being, calmness, centeredness
  • Improved blood circulation
  • Increase awareness of the beauty of life in all its forms
  • Lowered blood pressure
  • Improved respiration
  • Improved concentration
  • Improved Focus

What can one expect at a Yoga class?

  • Tapping into the spiritual, intuitive and creative potential
  • Exercises (postures) to develop the body, bringing it the balance of strength and flexibility. Bringing the body’s energy level into balance
  • Concentration exercises that bring clarity and calmness to the mind
  • Breathing exercises that will help respiration problems and bring emotional stability
  • Relaxation exercises that encourage one to experience release and rejuvenation

We have successfully conducted workplace Yoga at many Corporate sites in Mumbai. Some of our clients in India are :

  • Procter and Gamble India
  • Classic Stripes Pvt Ltd.
  • Tata Interactive Systems
  • K. Raheja Universal Pvt Ltd.
  • Kesari Tours Pvt Ltd.

Our Yoga Services:

  • Yoga classes
  • Yoga seminars and workshops
  • Yoga weekends
  • Yoga retreats

Our Services Are Flexible To The Needs Of The Client. For Example:

  • Lack of space – Yoga training can be imparted at the workstation.
  • Specific requirement – Yoga Training to deal with Stress, to deal with Back Problems and to target weight loss, etc.
  • Time constraint – 20 mins Yoga in lunch break

Our Class Structure:
A typical one hour Yoga session consists of the following :

Hatha Yoga:
This physical exercise part of Yoga concentrates on linking mind-body-breath. Orientation of the class is to make the participants self-aware, self-confident, and independent.

Breathing Exercises:
To relax the various physical and mental systems of the body.

Meditation:
To calm down the mind, self-Introspection and improving concentration and focus.

All levels of participants are welcome. Since Yoga is non-competitive, everyone works at their own comfortable level of intensity therefore first time yoga students feel perfectly comfortable working alongside more experienced students. Personal attention is given to participants with specific health problems.