6. utthita hasta padangusthasana

'Utthita' means raised toe, this asana is done by standing on the toe of one leg and spreading the other leg in front.

holding the toe of the outstretched leg and resting the head on that leg.

Following are the steps to perform 'utthita hasta padangusthasana'

Stand in Tadasana

Exhale and lift the right leg by bending the knee.

Place the left hand on the left waist and balance the body, inhale twice.

Exhale and Extend the right leg forward and inhale twice.

To be able to stand firmly in this position, hold the right foot with both hands and take it to a higher height and inhale twice.

Now exhale and rest your head in front of your right knee, then your nose and finally your chin.

Exhale, release the arms and do Tadasana by bringing the right foot to the floor.

Do the same asana on the other side, this time keeping the right foot on the floor and raising the left foot.

Positions 5 and 6 are difficult to balance and can't be done properly without mastery of position 4.

 Benifits of 'utthita hasta padangusthasana'

This asana strengthens the leg muscles and helps balance the body, providing stability and balance.

Opens and strengthens the hips.

Strengthens the legs and ankles.

Increases flexibility in the legs.

Improves concentration.

Improves balance.

5. Ardha Chandrasana

'Ardha Chandrasana' Half Moon Pose is an advanced balancing posture that requires both strength and concentration. 

Falling out of this posture is not uncommon and that’s where the real yoga kicks in to remind yourself that this a yoga practice not a yoga perfect.

Following are the steps to perform 'Ardha Chandrasana'

Start by doing Utthita Trikonasana(Triange pose) to the right side.

Bend the right knee and bring the left leg closer to the right foot.

Reach forward to place the right hand on the floor(or to a block) in front of the right foot.

Take a couple of breaths in the position, and then exhale to slowly lift the left leg from the floor with the toes pointing forward.

Stamp through the left heel, as if you are standing onto the floor.

Press into the right heel and straighten the right leg.

Stretch the top (left) arm up towards the sky palm facing forward.

Turn the chest and head to the left side and balance.

The weight of the body should be on the right foot and leg, the hand is only for support and to help control the balance.

Hold the pose for at least 20-30 seconds.

Bend the right knee and bring the left leg slowly back down into Trikonasana and come up.

Turn and repeat to the left side.

Benefits of 'Ardha Chandrasana'

Improves overall balance

Stretches the shoulders, spine, chest, and hamstrings

Strengthens the thighs, buttocks, knees, and ankles

Strengthens the core

Improves digestion

Relieves stress 

4. Virbhadrasana

'Virabhadrasana 1' is a standing yoga pose known to build stamina and physical strength. 

This posture is dedicated to lord Virabhadra. Virabhadra is an extremely fierce and fearsome form of Hindu god Shiva.

Following are the steps to perform Virbhdrasana 1

Stand in Tadasana.

Inhale, jump and spread your legs and maintain a distance of 4 feet apart. 

Exhale, turn your right foot 90 degrees towards the right and left foot 60 degrees towards the right.

Bend your right leg at the knees so that your right thigh is parallel to the floor and the shin is vertical.

Inhale, raise your arm from sideways and join the palms overhead and try taking your biceps close to your ears.

Now look up and gaze at your thumb and stay in this pose for 20 seconds to half a minute breathing normally.

Lower your hands and turn to the opposite direction and repeat the sequence 3 to 6 on the other side for an equal length of time.

After finishing the posture return back to Tadasana.

Benefits of Virabhadrasana 1

This posture helps to increase stamina.

Tones and makes the leg muscles strong.

Expands the lungs which increases the uptake of oxygen.

Stretches the shoulders and neck muscles.

'Virabhadrasana 2' is a strong and powerful standing posture. It promotes strength, power and stability of both the body and mind. 

This basic pose is used as a building block for many other poses such as Half Moon, Triangle and Side Angle Stretch.

Following are the steps to perform Virbhdrasana 2

Begin in Tadasana (Mountain Pose) with your feet together and arms alongside your body.

Distribute the weight evenly in your feet.

If you have a hard time staying balanced here stand with the feet hip distance apart and parallel to one another.

On an exhale, step your left leg about 4 to 5 feet in back of you and turn that back foot at about a 70-80 degree angle. 

You want your front heel to be aligned with the arch of your back foot. The hips face the length of your mat.

Bend the right (front) knee to 90 degrees so that the knee is directly over the ankle and the shin is perpendicular to the earth.

The knee should be tracking over the second and third toe. Distribute the weight evenly through that front foot as you lift the inner arch and root down through the corners of the feet.

The front toes are pointed forwards and are parallel with the front edge of your mat.

Engage the quad of the back leg. The leg should be straight without locking out the knee.

Root down the outer edge of the back foot into the earth as you press into the big toe.

Bring a gentle engagement to your belly by drawing the navel in and up towards the spine.

Lengthen your tailbone down towards the earth.

On an inhale, lift the arms to shoulder height, palms face down towards the ground.

Relax the shoulders away from the ears and reach through your fingertips. 

Soften your gaze over your front middle finger.

Root down to earth as you lengthen up towards the sky. 

Notice if there is anywhere in the body or mind where you are gripping and see if you can use your breath to soften. 

To get out of the posture, straighten the front leg, lower the arms and step your back leg back to mountain pose. 

Repeat on the left side.

Benefits of Virabhadrasana 2

Stretches the legs, groin, buttocks and chest.

Improves digestion.

Therapeutic for flat feet, osteoporosis and infertility. 

Promotes concentration, stamina and stability.

'Virabhadrasana 3' is an advanced balancing posture that is recommended for more seasoned yogis. 

Following are the steps to perform Virbhdrasana 3

Begin in Tadasana (Mountain Pose) with your feet together and arms alongside your body.

Distribute the weight evenly in your feet. If you have a hard time staying balanced here stand with the feet hips distance apart and parallel to one another. 

Bring the hands to prayer at your heart as you begin to shift the weight into your right foot. 

Then, gently start to lean the torso forward as the left leg reaches straight back. Bring the body parallel with the earth. 

Engage the core of by drawing the navel in and up towards the spine. 

Root down through the standing foot and distribute the weight evenly throughout the foot without gripping in the toes. The standing knee should be slightly bent so as not to lock out the knee. 

Activate the back leg and flex the toes towards your face as the heel presses back into an imaginary wall. Raise the leg further by lifting the inner thigh towards the sky while you draw the left outer hip towards the earth. 

The hips are even and parallel to the earth.

Your arms can be shooting straight back alongside your body with the thumbs pointed towards the ground, hands in prayer at your heart or reaching forward overhead with the thumbs pointed up towards the sky. 

Place your hands on two block aligned under your shoulders. Blocks should be on the highest level to try to keep your torso parallel with the ground.

Elongate and lengthen your body from your fingertips all the way through the lifted heel.

Bring your gaze to the floor a few feet in front of your body.

To release, exhale as you gently lower you lifted leg to meet the standing leg and bring the arms back alongside the body. Repeat on the left side. 

Benefits of Virabhadrasana 3

Tones the shoulders, core, hamstrings, ankles, outer hips and calves.

Promotes balance and strength in the body and mind.

3. Trikonasana

'Trikonasana', or triangle pose.

The name Trikonasana has been derived from three Sanskrit words— 'Tri', 'Kona', and 'Asana'. 

Tri means three, Kona means angle, and asana is a yoga position.

 Following are the steps to perform Trikonasana

 Stand straight in the Tadasana position and spread your legs wide apart.

 Place your right foot at 90 degrees and your left foot at 45 degrees with your arms wide apart. 

 Make sure that the weight distribution on both your legs is equal.

 Bend your body to the right side downwards and the left hand upwards. Breathing is important. 

 Make sure that you inhale and exhale while going down.

 Maintain the exact posture with your eyes towards the ceiling.

 Rest your right hand on your toes or ankle with your left hand upwards towards the ceiling.

 Maintain this position for around 25 seconds and relax your body.

 In order to return to the original position, come up while inhaling and bring your arms downwards to   the other side.

 

Type of Trikonasana

1)Parivrtta Trikonasana

This is a revolved triangle pose. In this, the right-hand reaches the left foot, and the trunk is rotated with strength.

2)Utthita Parsvakonasana

First, stand in tadasana.

Take a deep breath, and with a jump, spread your legs a few feet apart. 

Now breathe out and stretch your left leg sideways at ninety-degree to the right leg.

Your left leg will be bent at the knee and the left shoulder will be near the left knee in this posture.

Place the left palm on the floor behind the left knee. 

Next, raise your right arm sideways; the right arm and right leg will now be in a straight line. 

Remain in this position for about thirty seconds to a minute. Breathe deeply and slowly come back to tadasana.

Benefits of the Trikonasana

Muscles around the ankle, knee and hip get stretched when you do Trikonasana.

It boosts the metabolism of the body and helps in digestion as well.

Fat around the thighs and tummy area is reduced.

Stretching lets the muscles in the chest and the back region open up.

It calms the mind and energises the body.

Trikonasana is good for kidney functioning as well.

Hamstring flexibility is improved, and groin muscles become stronger.

It stimulates the nervous system and reduces nerve depression.

2. Vrikshasana

'Vrikshasana'(Tree Pose) is one of the standing basic yoga postures. 

Furthermore, in Hinduism, this pose was used as a method of austerity, or Tapasya, by Sages.

Following are the steps to perform Vrikshasana

Stand straight.

Balance firmly on your left leg and lift your right leg. Bend your right leg at the knee.

Now, place your right foot against the inside of your left thigh. Make sure the toes of your right foot facing downward.

Join your palms in prayer at your chest level. Now, lift your arms over your head till your hands are stretched upward.

Hold the position while breathing deeply. 

Lower your arms to chest level and then separate your palms. 

Straighten your right leg and stand erect again. 

Repeat the posture with your right leg. 

Benefits of the Vrikshasana (Tree Pose)

This pose leaves you in a state of rejuvenation. It stretches the legs, back and arms and invigorates you.

It brings balance and equilibrium to your mind.

It helps improve concentration.

This posture has been found to relieve some cases of sciatica.

It makes the legs strong, improves balance, and opens the hips.

Helps those who are suffering from sciatica.

 

1. Tadasana

'Tadasana' is a Sanskrit term made up of two words where ‘tada’ implies ‘palm’ or ‘mountain’ and ‘asana’ signifies ‘posture’ or ‘seat’. 

The Tadasana posture is the physical embodiment of standing strong like a tree or a vast mountain.

Hence, it is also called the Mountain pose or palm tree stance.

Following are the steps to perform Tadasana:

Stand upright, keeping a distance of 2 inches between your feet

Inhale and lift your arms in front, levelling up to your shoulders

Lock the fingers of both hands together and then slowly rotate your wrist outwards

Now inhale and lift your hands above the head

While lifting your arms, also lift your heels off the ground, balancing your entire body weight on your toes

Be in this position for 20 - 30 seconds or as long as you are comfortable

Now slowly bring your heels down

Exhale and release your fingers

Now draw your arms down and return to the initial position.

Benefits Of Tadasana

Enhances Your Posture

Practising the Mountain Pose can be of great help to people who have the instinct to hunch or slouch while walking or sitting.

On performing this asana regularly, the back pain due to the hunched posture gradually disappears which finally improves the overall posture and helps a person to naturally stand tall.

Assist In Increasing Height

A good height always has an added benefit to one’s personality. People who have a predisposed fear of attaining a shorter height can start practising this asana in their teenage years to add a few extra inches to their height.

The elongation or stretch while doing the asana activates posture pressure which in turn boosts the production of growth hormone that helps in stretching all parts of the body.

Movement before Yoga

  1.Movements of Neck 

   Very slowly turn neck forward and backward for 5 times.

 Then turn neck slowly to each side for 5 time 

   while in straight position just turn neck and try to see the as much as you can see at back side of yours both side for 5 minutes, and last but not the least slowly turn neck rounding clockwise and anticlockwise each for 5 times.

2. Movements of Shoulders

   Move shoulders up and down for 5 time same time keep your palm on Thai

   Keep your palm on your shoulders and move shoulders and hands clockwise and anticlockwise each  for 5 times.

3. Movements of Elbow

   Keep your palm on shoulders and take hands forward.

4. Movement of Wrist 

   Move your both Wrist clockwise and anticlockwise for 5 time each.

5. Movement of fingers joint

   Bring all your strength in your fingers tightly for 30 seconds.

6. Movement for Hip

   In a standing position keep your feet with a minimum of 2 to 3 feet distance between them.

   Now, place your hand on your hips and inhale to rotate it in a clockwise direction. 

   Then come to the center position along with an exhale.

   After that, inhale and rotate your hips in an anti-clockwise direction. 

   Then return to the center with an exhale. Now, breathe and relax.

7. Movement for Spine

   a) Take your hands up make a round and come to down for clockwise rotation. Sit on mat keep your legs straight move your both hands upward to downward one round clockwise  do it for 7 time same for anticlockwise for 7 time, just like you are riding boat in river with paddles in your hands.

     b) Sit on mat keep your legs straight hold your both palm together and move clockwise and anticlockwise for 7 time each. just like you are  grinding grains on old Indian grinder.

 8. Movement for Knees

   Sit on mat keep your legs straight hold your knee with both hand fingers and move knee upward          and downward also at both side, 

   then rotate knee clockwise and anticlockwise for 7 time each.

 9. Movement for ankle

   Sit on mat keep your legs straight your hands beside your hips and feet straight. 

   Blend ankle forward and backward.

   Your back should be erect and shoulder relaxed.

   Bring your focus on both foot ankle. Start rotating feet from the ankles together in opposite directions.

   Rotate from the sides to the clockwise and, then anticlockwise.

   Do five times in one direction then reverse the rotation direction of both feet.

 

                                                  

10.Take a deep breath and start asanas.

   

   

    

PreRequisites For Yoga

Yoga gives you Happy Mind, Yoga gives you Clean body, Yoga gives you confidence, Yoga gives you strong filling to live life, Yoga gives you big smile on your face.

Any age you can start Yoga and learn Yoga.

Below 12 years of age Yoga postures should not be practiced for long duration and asanas are to be maintained for very short duration.

Every day you should practice Yoga for at least 30 to 45 minutes to get maximum results.

The best suited time to practice is early morning hours, but it can be practiced in the afternoon/evening after following food restrictions.

Food restrictions - stomach should be empty while practicing, that is you should consume solid food 3.5 hours before practicing and liquid 1 hour before.

Place should be spacious, clean, airy, bright and away from disturbances.

Yoga should not be practiced on bare floor but keep mat or carpet below.

Clothes should be comfortable, loose, clean. Undergarments are necessary.

Yoga prefers vegetarian diet. But avoid spicy and hot diet as much as possible.

Women should not practice Yoga during Pregnancy and menstruation.

One should have faith in Yoga and what he/she is doing.

Keep your mind calm and happy, it will get sour happiness to your body.

Take a deep breath and starts with the movements first.

These movements are very useful to beginners, who want to start doing yoga but don't have any experience of yoga or any other exercise.

Before starting the Yoga movements are necessary as it works like a warm up before any exercise.

There are several joints in our body, which needs lubrication and movements. 

The food we consume supplies the lubrication and Yoga and other activities provide the movements. 

In our regular life some of these joints are overused and some are rarely used which may create problems at later stage in your life.

To help these joints maintain their healthy condition Basic Movements are necessary also they are useful to prepare your body to take up Yoga.

Before Yoga

 If the foundation of the house is firm, the house stands strong, similarly, if exercise, sleep and diet are proper, the body remains healthy.

Stomach must be clean before starting Asanas. After cleansing, Asanas are easier and feel refreshing.

It is better to do Asanas preferably on an empty stomach, if not then one can take tea, coffiee or milk and after half an hour start asanas.

If you have full meal then one should avoid to do asanas within 4 hours. 

The best time to do Asana is either early in moring or at the time of sunset. 

Early in the morning the mind is fresh.

Doing asana in the evening removes stress and fatigue. Do not do asana after walking in the hot sun for a long time.

Place where you want to practice asanas should be clean and airy.

while doing asanas there should not be any stress or tension on you facial muscles, ears, eyes or in breathing.