Tadasana
It is also known as ‘mountain-pose’.
Method
- Stand upright with your feet joined together
- Heels and toes are touching one another
- Arms must face downwards with the palms facing the thighs
- Stand totally erect with your shoulders drawn back
- Eyes looking straight ahead
Advantages
- It makes the back strong and straight
- It also helps in bringing attentiveness to the mind
Sasakasana
It is also known as the pose of the hare.
Method
- Be seated in vajrasaria and shut your eyes
- Make hold of your right wrist with the left hand at the back
- Breathe in, and then while breathing out, gradually curve the trunk in a forward direction so that the forehead relaxes on the floor
- Be seated in the final position for a considerable period of time while inhaling generally
- Now, go back to the vajrasaria while breathing in
Advantages
- This asana helps in toning the pelvic muscles
- It also aids in relaxation of the sciatic nerves and normalizes the functioning of the adrenal glands.
- It is a great asana for getting relief from constipation, sciatica and anger
- It is advantageous for women who have an undersized pelvis and is very effective for eradicating sexual disorders in general
Majariasana
It is also known as the cat stretch pose.
Method
- Be seated in Vajrasana
- Lift your buttocks and place yourself on the knees
- At the same time, place both hands evenly on the floor in front of the body
- Breathe in while lowering your spine and lifting your head up
- Blow out air by lowering the head and by bending the spine
- Yet again, lower the spine and lift up your head
- Make sure that you’re keeping your arms in a straight line, without bending them
- Perform 10 full rounds in total
Advantages
- This asana provides flexibility to your neck, shoulders and spine
- It tenderly tones the female reproductive system and is exceptional for expecting women for up to 3 months
- Women undergoing from menstrual indiscretions and leucorrhea will find respite from this asana
- It can also be performed at the time of menstruation in order to get relief from cramps
- The advantages of this asana are extremely beneficial if the tummy is constricted during exhalation
Gomukhasana
It is also known as the cow face pose.
Method
- Position yourself in a sitting posture
- Now by folding your left leg, place your heels beside your right buttock
- Now, comfortably fold your right leg over your left leg in a way that the right heel is touching the ground, beside the left thigh
- Both your knees must be placed one over the other
- Your left hand must be placed behind the back and the right arm should be placed over your right shoulder
- Now carefully try to join both your fingers behind your back
- By holding your head back, close your eyes
- Now, repeat this whole asana in a reverse manner
Advantages
- This asana helps diabetics to deal with their backache and stiff shoulders
- This asana is also advantageous in sciatica and aids in stimulating kidney
Shavasana
It is also known as “the dead bodies pose”.
Method
- Lie comfortably on your back with your arms on the side. Make sure your arms are in a straight line with your body and your palms are facing the ceiling
- Now put your feet apart in a comfortable position and close your eyes
- Now give some time to yourself in order to calm your body. Make sure you are not moving unnecessarily.
- Let your breathing be usual
- Be conscious of your inhalation and exhalation. Calculate the number of respirations: one in and one out and so on
- Follow the counts for few minutes. If your brain begins to shift focus, take it back to the counting. This will aid in relaxing your mind and body
- It is advised to continue this asana for a considerable period of time, the more, the better. However, initiate by doing this asana for at least one to two minutes
Advantages
- It aids in lightening up your entire body
- This asana can also be performed to relax your body muscles soon after strenuous yoga exercises such as surya namaskar
Mandukasan (Variation 1)
Method
- Position yourself in Vajrasan. Close the fists of both your hands
- Now fold your big finger inside while pressing the fists
- Now by pressing your navel with both the fists, breathe out and bend in a forward direction. However, make sure you are looking straight
- Hold yourself in this position for some time and return to Vajrasana position
- Repeat this asana for 3 to 4 times
Advantages
- It helps in proper functioning of the pancreas which leads to the production of insulin in large quantities
- It is a beneficial asana in curing diabetes
- It also aids in healthy functioning of heart
Mandukasan (Variation 2)
Method
- Position yourself comfortably in vajrasana
- Now place your left palm on the right palm while placing them on your navel
- Press your palms inside your navel while breathing out. Make sure you are bending in a forward direction
- Repeat this asana for 3 to 4 times
Advantages
- It helps in proper functioning of the pancreas which leads to the production of insulin in large quantities
- It is a beneficial asana for curing diabetes
- It also aids in healthy functioning of heart
Disclaimer