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.