Navasana(Boat Posture)

"For the ocean is big and my boat is small.Find the courage."  

-Alanis Morissette

Introduction

Navasana, also known as Naukasana,Paripurna navasana are the Sanskrit words, which is also known as 'Boat Posture'.

In 19th century ,Sritattvanidhi the pose is illustrated under the name of Naukasana.

How to do

1. Sit on the ground and stretch the legs forward , and place the hands on the side of the body.
2. Raise the legs and thighs, and the hands, so that the legs and hands are horizontal.
3. The body comes into a V-shape balancing entirely on the buttocks.
4. Hold the posture for 10- 15 seconds in the beginning.

Benefits

• Helps to cure backache.
• Cures nervous problems.
• Helps in stress relief and improves confidence, also improves balance.
• Strengthens hip flexors and spine
• Stimulates thyroid and prostrate glands.

Parshavothanasana(Pyramid Pose)

Introduction

Parsvottanasana translated as intense side stretch posture.'Parsha' refers to side,'ut' refers to intense,'tan' refers to stretch and Asana means posture.It is also known as 'Pyramid Pose'.

How to do

1. Stand in Tadasana position.
   
2. Hold the hands behind the back in "namaskar" posture.The hands should be placed in the middle of the back.

3.Place the leg forward and slowly stretch the body behind.Hold it for 20 seconds.

4.Bend the body forward and rest the head on the knee.Hold it for 30 seconds too...

5.Move into the original position

6.Repeat the whole process on the opposite side.

Benefits

• It gives strength to the shoulders and also cures chest pain and neck pain.
• It cures spinal problems and back pain too.
• It builds balance and helps in full body co-ordination,and improves posture.
• It cures stiffness of the legs.

Garudasana(Eagle Pose)

Introduction

'Garuda' means 'eagle' in Sanskrit language.This posture is a symbolic representation of an eagle,as we all know that the eagle is the king of birds and which is the vehicle of Lord Vishnu , in the same way Garudasana is one of the prominent exercise in the yoga.

  How to do

Right side front view.🙄

Right side side view 😍

Left side front view 😮

Left side side view 👀

• Stand in tadasana position.
• Place the right leg forward and place the right foot behind the left leg.
• In the same way, bend the right elbow around the left and make the right palm touch the left palm,form a spirally inter-twinned like snakes.

• Hold it for few seconds.
• Release the arms and legs and come back to normal position.

• Repeat this on the opposite side.

For seated Garudasana

Seated Garudasana (front view)

Seated Garudasana (side view)

• Be seated in a comfortable position in sukhasana or any comfortable position, put your leg over the other in the way that both of the knees should stay on same line.
• Bend the hands in the same way mentioned in the standing position.
• Hold it for few seconds.

Benefits

1. Improves concentration.
2. Improves balance and sharpness to the body.
3. Strengthens ankles, thighs, calves and hamstrings; and in upper body arms.
4.  Helps to remove cramps in calf muscles.

Surya namaskar (Sun Salutation)

Surya namaskar or salute to sun or sun salutation is a series of 12 yoga poses.It is one of the very precious yogic practices which involves both yogasana and pranayama.It can be done any time of the day but it's better if it is done facing towards the sun.

It's a good warm up exercise,if it is done in a fast pace. It's a great exercise to loose weight and good for the digestion and menstrual cycle. It also reduces anxiety.

Aumm...Mitraya namah...

1.Prayer Pose or shithi pranamasana.

Aumm...Ravaya namahh....

2.Hastauttanasana or Raised arms position.

Aumm.....suryaa namahh....

3.Padahastasana or hand to foot position.

Aumm.....bhanave namahh....

4.Ashwa sanchalasana or Equestrian Position.

Aumm....khagaya namahh.....

5.Mountain pose or Parvatasana.

Aumm....pushne namahh.....

6.Eight limbs position or astanga namaskar.

Aumm.... Hiranaya garbhaya namahh....

7.Cobra pose or Bhujangasana.

Aumm.....Marichaya namahh....

8.Mountain pose 

or Parvatasana.

Aumm....Savitre namahh.....

9.Ashwa sanchalasana or Equestrian Position.

Aumm..... Aditya namhh...

10.Padahastasana or hand to foot position.

Aumm....Arkaya namahh....

11.Hata uttanasana or Raised arms position.

Aumm....Bhaskaraya namahh.....

12.Prayer pose or Pranamasana.

*It helps to fight insomnia too....

Vajrasana(Thunderbolt pose)

Addition of strength,energy and beauty to the body, mind and soul.

Introduction

Vajrasana is a sanskrit word, the meaning is "thunderbolt" or "diamond" pose. It is also known as adamintine pose.

How to do

Kneel down on the floor.Pull the knees and ankles together point the feet in line with legs.Sit back on the legs. Adjust the legs and feet until comfortable.Sit in the position for 10 -15mins.

Benefits

-Stretches hip,thigh, knees, ankles.

-Strengthens back and leg.

-Improves blood circulation.

-Improves digestive system.

*It is the only yoga pose that can be done full stomach, and it should be done after every meal for at least 5-10mins,it is helpful for the ones having bad digestive system.

Matsyasana(Fish pose)

After a plate full of  "মাছ ভাত" you  need to do this....

Introduction

Matsyasana is a sanskrit word which means 'fish' pose.

How to do

Lie on the back,in savasana position.Slowly hold the chest up from the floor and bend the neck behind.You can fold up the legs or left it lie straight. Hold it for few seconds.

Benefits

-It improves digestion, reduce constipation.

-It improves metabolism, which means it will help to reduce weight.

-It improves posture and flexibility.

-It reduces soreness in bones and muscles of spine and neck.

-It boosts the immune system as it effects the thymus gland.

*Recommend to do it after shoulder stand as it will release the tension in the neck and back.

Salabhasana (locust pose)

When the body ,mind and soul rejoice together....

Introduction 

Salabhasana is also known as grasshopper pose or locust pose. In Sanskrit the word "salabh" means grasshopper and Asana means posture.

It has two variations.

-Ardha salabhasana.

-Purna salabhasana.

How to do

Lay on your stomach,keep the hands on the side. Raise the forehead and the chest from the ground/mat.Raise the inner thighs to lift up the legs and raise the hands too. Hold it for few minutes.

Benefits

-It stretches shoulders,thorax,navel,thigh.

-It helps in increasing strengthening the back muscles and the neck muscles , helps in repairing any neck defects, but those who suffering from acute back pain and slip disc should avoid this pose.

-It reduces and tones abdominal fat.

-It helps to decrease constipation.

Natrajasana(The Lord of dance pose)

I bend so I don't break.

Introduction

Natrajasana is a sanskrit word, which means "the Lord of dance pose".It derived from a pose in classical Indian dance form,Bharatnatyam.

The Nataraj temple in Chidambaram, possess the statutes of the similar posture Nataraja is the name of Hindu God Shiva in his form as cosmic dancer.

How to do

Stand in mountain pose,put the pressure on one foot and lift the other heel towards the buttocks as you bend the knee

Press the head of the other thigh bone back deep into the hip joint and pull the knee cap up to keep the standing leg straight and strong.

Benefits

-It acts as a stress buster , calming ones mind.

-It helps in increasing the concentration.

-It helps in digestion.

-It helps in increasing the flexibility of spine shoulders and hamstrings.

-It helps in losing weight.

Padmasana (Lotus pose)

Padmasana

Introduction

Padmasana is a sanskrit word, Padma means lotus and Asana means posture.This posture is use for the meditating practice in India,since ages.

It is being the first Asana to be named.A figure seated in lotus position on a lotus flower is shown on diner coins of Chandragupta II.

The lotus symbolises growth towards perfection and enlightenment as it is rooted in mud in the deep of the pond but rise to shine as a beautiful flower in the sunlight above the water.

How to do

Be seated in a cross-legged position,in which each foot is placed on the opposite thigh.It is a meditative position,hold it for at least 15-20minutes and meditate.

Benefits

-It helps to relax the mind and restore the energy levels.

-It stretches knee and ankle.

-It reduce muscle tension.

-It reduce menstrual tension.

-It helps to control blood pressure.

-It improves digestion.

Vrikhshasana (Tree pose)

Face towards the sun and you will never see the shadow and that's how it begins.

Introduction

Vrikhshasana is a word in Sanskrit which means vriksha means tree and Asana means posture.This pose is also known as tree pose

How to do

Extend your roots down and blossom your arms towards the sun, just like a tree.
Hold it for 10-20 seconds.

Benefits

-It improves both balance and poise.

-It improves neuro-muscular co-ordination.

-It strengthens the spine, ankles and calves while making ligaments and tendon of the feet stronger.

-It tones the abdominal muscles.

-The knees became stronger and the hip joint are loosened.

-It helps in the remedy of flat feet and also therapeutic for sciatica.