Setu bandha sarvangasana for Spine strengthening

Setu bandha sarvangasana is formed of two words – Setu, which means a bridge or dam, and Bandha, which means lock. This is supposed to be a good posture for spine strengthening and spinal flexibility. This posture is also a backbend yoga pose and a chest opening yoga pose.

Method: We suggest that you learn this posture from a yoga teacher and do it under his guidance. However, you can get an idea about how this posture is performed by reading this step by step guide.

• First you need to lie down on your back, on the floor and can use a thickly folded blanket if you wish. You can protect your neck by placing the folded blanket below your shoulders. Then bend your knees and place your feet on the floor.
• Breathe out and press your arms and inner feet on the floor while pushing the tailbone towards the pubis. Make sure that your buttocks are firm as you raise them off the floor. Your inner feet and thighs should be parallel. Your hands should be clasped below your pelvis.
• Lift the buttocks in such a way that the thighs are parallel to the floor. The knees should be above the heels. Push them away from the hips in a forward position to lengthen your tailbone.
• The outer arms should be firm and the shoulder blades should be broadened.
• Maintain this position for some time. Then release the pose as you breathe out and roll the spine gently to the floor.

Anatomical focus: This position focuses on the uterus.

Therapeutic benefits: If you are going through a stressful phase in your life or have to cope with a lot of stress at work, then this posture will help you tremendously. The Bridge pose is good for releasing stress.

Benefits: This posture has several benefits –

• It is known to stretch the spine, neck, and chest.
• This posture is known to bring relief from mild depression and stress. It can soothe the brain.
• This posture is known to stimulate the thyroid glands, lungs, and abdominal organs.
• This yoga posture is good for rejuvenating tired legs.
• Setu bandha sarvangasana can improve digestion.
• This posture is also good for menopausal women and can bring relief from the symptoms.
• If you use support and try this posture during menstruation, then it can bring relief from the discomfort associated with periods.
• This posture is good for treating insomnia, headache, backache, fatigue, and anxiety.
• It is therapeutic for sinusitis, osteoporosis, high blood pressure and asthma.

 

Neck and Back Stretches with Akarna Dhanurasana

Akarna Dhanurasana is a bow to ear posture, and involves the practitioner pulling the leg in such a way that it looks like a bow with an arrow. Akarna means being stretched and dhanur means bow. So it’s a stretched bow posture as it makes the yoga practitioner resemble this form. This posture is supposed to be good for spine stretching and for neck and back stretches. The Akarna Dhanurasana yoga should be learnt from a yoga teacher, but here is a step by step guide to help you understand the intricacies of the posture.

Method:

• You must be in a seated position with your legs spread straight out. Then bend your left leg at the knee and place your left foot over the right thigh. When you do this, make sure to keep the right leg straight.
• Then with your left hand, hold the big toe of the left leg, and with your right hand, hold the big toe of your right leg.
• Breathe in and breathe out deeply before beginning to lift your left leg with your left hand. Slowly, pull it to the left ear and hold this position.
• Breathe normally through this posture.
• After holding the position for some time, come back to your original position.
• Repeat the same set of steps with the other leg.

Benefits:

• This posture is supposed to be one of the best neck and back exercises.
• If you have pain in the lumbar region and the back, then this posture can bring relief.
• Akarna Dhanurasana is known to increase the elasticity of the shoulder and thigh joint.
• This position is good for those with rheumatic conditions or arthritis.
• This posture is known to revitalize the muscles of the spine and neck, and exercise the joints of legs and hands. If you’ve been suffering from neck and back pain because of a sedentary job, then this asana will be helpful.
• This posture is known to tone up the abdominal organs and the chest.
• It is believed that people with respiratory problems like a cough, tuberculosis or asthma can get relief after practicing this posture.
• This yoga asana expands the chest, strengthens the lungs and increases the capacity to hold air.
• This yoga asana is known to cure the pain in the legs, and pain due to gout and tumour in the armpit. It also cures constipation, indigestion and tonsillitis.
• This yoga asana is known to bring relief to women suffering from irregular menstruation, and pain in the lower abdomen.

Yoga squat poses – Squat exercises

What is a yoga squat?

The yoga squat pose is a deep squat exercise which is especially recommended for those with certain back problems, and also for those with sedentary habits and sedentary jobs. It is sometimes referred to as Malasana or Garland Yoga Pose, since in Sanskrit ‘Mala’ means garland. This yoga squat exercise is a basic pose which is often used as a warming up posture for more difficult yoga poses. It can be practiced by all, and proves particularly beneficial if done regularly.

Step by step procedure:

• First start in the Mountain Yoga Pose (Tadasana). This means that you should stand straight with your feet placed apart, slightly more than the width of your hips. The toes should point forward.
• Bring your hands together and join them in the prayer position.
• Inhale deeply. Now gradually lower your body from the hips, and come down slowly until you can feel your thighs stretching. In this yoga squatting pose your thighs need to be lower than the knees, and not parallel to the floor like in many other squat exercises.
• Make sure that your back is held straight. You will feel the muscles in your groin and inner thighs opening up.
• Press your palms firmly together. You will feel a stretch in the center of your chest, while at the same time you will feel the muscles of your neck and shoulders relaxing.
• Keep your thighs and legs firm, and do not waver. Your lower back should feel comfortable. Initially, you may not be able to hold the pose for very long (maybe for just a few seconds). Gradually you will be able to increase this time to 30 seconds and then to 60 seconds or more.
• To release the pose, exhale, straighten your legs and spine, and return to the starting pose (Mountain Yoga Pose)

Benefits:  This yoga exercise has many benefits and is considered an excellent way to relax your entire body.

• It helps in stretching the feet and ankles, thus relaxing the body.
• It opens up the inner thighs, groin and hips, increasing blood circulation in these regions and improving their function.
• It also increases blood circulation in the internal organs of the abdominal region and improves their function.
• It is particularly beneficial for stretching the spine and thus relieving tension and pain in the lower back.
• It stretches the chest muscles and rib cage, along with the shoulders and arms.
• The pose helps to improve the balance of our body
• Performing this yoga pose also improves our powers of concentration.

Precautions: You must first consult your doctor before beginning to attempt this pose, and you must do it under the supervision of a yoga expert.

Ankle stretching with Kandasana

What is Kandasana?

In Sanskrit, the word ‘kanda’ means a bulbous root, while ‘asana’ refers to a yoga pose. This asana is so called because when it is performed the legs are drawn up in the shape of an onion bulb. In Kandasana the ankles are twisted together and upwards in the form of a ‘namastey’ (prayer position of hands). That is why it is also referred as ‘upward ankle twist posture’.

The Kandasana is a sitting posture which provides ankle stretches. It is one of the difficult yoga poses and is only recommended for more advanced practitioners of yoga. Do not attempt it if you are a beginner.

Step by step procedure:

• Sit on the floor comfortably, with your legs stretched out straight in front of you. Keep your hands at your sides, loosely touching the floor.
• Now, widen the thighs and stretch your legs outwards.
• Bend the legs from your knees, bringing your feet towards your body’s trunk. Your knees should touch the floor, while the heels are brought close to the perineum. Keep the ankles inverted.
• Hold your right feet with your right hand and your left feet with your left hand, and draw your feet upwards, placing them in such a way that they touch the chest and navel. Hold them firmly in position, pushing against your chest and navel, for a few seconds. Breathe normally.
• To release the pose, exhale and gradually reverse the position, and bring your legs back to the original position. Repeat a few times. Hold the pose for about 30 seconds to one minute.

In the beginning you may not be able to hold this position for more than a few seconds, but with daily practice you will be able to extend the duration for longer.

Benefits: While the Kandasana is one of the best ways to stretch your ankles, it also provides many other benefits.

• The Kandasana stretches and strengthens the hips, thighs, legs and other muscles below the navel, thus increasing their flexibility and reducing  muscle tension in that region.
• It also stretches the joints and provides relief from aches and stiffness.
• This yoga pose strengthens, stretches and tones the hips, groins and thighs. It increases circulation of blood to the sexual organs, and improves their function, and is especially recommended for those with sexual problems. It is supposed to increase the sperm count and also cure impotency. It increases sexual vigor in those who practice it regularly.

 

Kukkutasana – Arm Balance Yoga Pose

What is Kukkutasana?

In Sanskrit the word ‘kukkut’ means cock, and ‘asana’ refers to a yoga pose. Therefore Kukkutasana literally translates to ‘Cock Yoga Pose’. It is so named because when the pose is performed, the body of the performer resembles the stance of a rooster. Kukkutasana is one of the advanced yoga poses and is one of the arm balancing yoga poses, requiring you to balance and bear the weight of your body on your arms.

Step by step procedure:

• Sit on the floor in Lotus Yoga Pose (Padmasana). This means that you sit with your spine and head erect, with your legs bent at the knee in such a way that your left foot is placed on the right thigh, while your right foot is placed on the left thigh.
• Insert your hands through the folds of your knees (that is, the gap formed between your thighs and calves).
• Place the palms of your hands firmly on the ground, spreading the fingers wide to resemble the claws of a fowl.
• Exhale, balance your body on your hands, and slowly lift your body above the level of the ground. Your legs should be almost at the level of your elbows, and the entire weight of your body should be balanced on the palms.
• Close your eyes and breathe normally. Retain this posture as long as possible. In the initial stages it may be only 5 to 10 seconds. You can gradually increase the duration.
• To release the pose, come back to Padmasana. Repeat 3 to 4 times.
• In the first few days, your arms may tremble, but daily practice will strengthen them.

Benefits:

• The Kukkutasana is very helpful for toning and strengthening the muscles of the shoulders, elbows and wrists.
• It is also helpful for improving the balance of the body.
• This pose helps to tone the muscles of the abdominal region and improves the working of the entire digestive tract.
• It has proved especially beneficial for women by alleviating pain in the hips and other menstrual discomforts.

Precautions:

• As with all yoga exercises, you must only perform it under the supervision of a yoga expert and after consulting your physician.
• Do not try to practice this posture if you are obese or overweight.
• Also avoid this posture if you suffer from any injury or ailment of the arms, elbows, shoulder or wrists.
• Always ensure that your back is straight while you are performing this pose.

Mandukasana or Yoga frog pose for thighs toning

Mandukasana: In Sanskrit, Manduk means frog, and this pose is also known as the Frog Posture. This is one of the most effective exercises to tone the thighs. It strengthens your thigh muscles and improves the flexibility of your legs. A yoga practitioner, who performs the Mandukasana, resembles a frog. To do the yoga frog pose you must seek the help of a yoga teacher and do it under his guidance. However, to give you a fair idea about what this posture entails, here is the sequence of steps.

Sequence:

• First of all, you must be in the Diamond Pose with your buttocks on the floor right between upturned feet.
• Next, turn your feet in such a way that they encircle the buttocks.
• Your feet should be pointing towards each other and the soles should be upwards.
• The edges of your fee should be touching the floor, while the heels should be pointing towards each other.
• Your feet must be at right angles to your legs, and your toes should point outward in such a way that both the big toes should touch. Once you get into this position you will be squatting.
• Keep your hands with the palms down on each knee, keep your spine straight and look ahead.
• You have to be in this position for ten seconds and make sure you are not straining.

Tips:

• If you suffer from heart problems, backaches or severe pain in the joints, then you might want to avoid this pose.
• While doing the Frog Pose, remember that you should not strain too much or do it while feeling uncomfortable. Do the pose till you are comfortable and stop when you feel the strain. Do keep your fitness level, age and will power in mind while doing this pose and any other yoga pose.

Benefits of Mandukasana:

• This posture is supposed to be good for thigh toning.
• This yoga posture can reduce extra fat in the abdominal region, hips and thighs.
• Those who do this posture can tone their thigh muscles and increase the flexibility of their legs. It is believed that this posture can heal pain in the back, ankles, and knees.
• Mandukasana is believed to improve the functioning of the excretory system and the digestive system. This pose is recommended to those who suffer from constipation, digestive problems and diabetes.

Who should avoid Mandukasana: If you suffer from cardiac problems, severe back pain, or, duodenal or peptic ulcers, or have undergone abdominal ulcers, then you should avoid this asana.

Stretch legs and groin with Parivrtta Parsvakonasana

Parivrtta Parsvakonasana is the Revolved Side Angle Pose. In this pose the yoga practitioner revolves and turns around, forming an angle. This is a good leg stretch exercise and is also a shoulder opening yoga exercise.

Parivrtta Parsvakonasana: The instructions pertaining to the execution of this pose are listed below. However, we do recommend that you learn this posture from an experienced yoga practitioner and practice the posture under his/her guidance. However, to get an idea about this posture, you can read these guidelines.

• To begin this posture, you need to be in the Tadasana pose or Mountain pose. Next, place your feet at a distance of about four feet apart and keep your hands on your hips. Then turn your right foot in such a way that it is at 90 degrees. Also move your right foot a bit towards the right. Make sure that your right and left heels are aligned. Your right thigh should be firm and turned slightly outward.
• Breathe out and move your torso to the right in such a way that you are facing in the direction of the right leg. While you’re doing this, lift up the left heel from the floor and move on the ball of the foot till the inner part of both feet are aligned such that they are parallel.
• Breathe out as you bend the right knee. If you can then see if the right thigh can be parallel to the floor. Extend the left leg back.
• Breathe out again and turn to the right and lean downwards. As you do this, place your left hand on the floor towards the inner part of the right foot. Keep your shoulder blades firm and lean your body back a bit.
• Be in this position for a short while.
• You deepen this pose by bending your left elbow and bringing it towards the outer part of the right knee. If you feel like, you can straighten your left elbow and touch the hand to the floor. You might want to use a block for support if you can’t reach the floor. The right hand can be on your hip.
• Stay in this posture for a short while and then breathe in while coming up and breathe out while releasing the twist. Do the posture with the reverse feet. This is a standing groin stretch.

Parivrtta janu sirsasana for Hamstring stretching

The Parivrtta janu sirsasana is a variation of the Revolved knee to Head position. A yoga practitioner can do this by getting into a seated position and extending a leg diagonally out. This yoga position is supposed to stretch the hamstring muscles.

Parivrtta janu sirsasana: Here are some instructions that should help you perform this pose. While the explanations below should offer you an idea about the method of performing this posture, we strongly recommend that you learn this as well as other yoga postures from an experienced yoga practitioner.

• Use a folded blanket for this posture. Sit on the blanket with your legs stretched out in front of you. Inhale and fold your right knee, so that the heel is drawn towards the perineum. Rest the sole of the right foot against the inner part of the left thigh, and the outer part of the right leg should be on the floor.
• Your right hand should be pressed against the right groin and your left hand should be on the floor, next to the hip. Breathe out and move your torso a bit towards the left. As you push down, lift your torso. Remember that your navel should be in line with the mid-left thigh. Stay in that position and feel the lengthening of the spine.
• When you feel comfortable, with your right hand reach out to hold the inner part of the left foot. Your thumb should be on the sole.
• Breathe in and lift up the front part of the torso, keeping the left thigh pressed into the floor and stretching actively. You can increase the twist by using your left hand on the floor to put pressure. Then hold your foot with your left hand and make sure that both your arms are extended. Feel the lengthening of your torso.
• Breathe out and bend forward from the groin. Do not shorten your torso or hunch back. While descending, make sure that your elbows are bent to the side and that they are lifted away from the floor.
• You should feel comfortably stretched. The lower part of your stomach should touch the thighs and then the head should touch last. Stay in this posture for a few minutes. When you come up, inhale. Do the posture with the other leg.

Benefits:

• Parivrtta janu sirsasana is known to relieve mild depression.
• It stretches the hamstrings, shoulders, spine, and groin.
• It improves digestion.

Salamba Sirsasana or Headstand Pose

Yoga is one of the oldest physical and spiritual disciplines in the world. With its combination of various poses, postures, breathing techniques and meditation, yoga is aimed at helping you bring a balance into your life. With the regular practice of yoga, you can strengthen your body, improve your immunity, sharpen your mind, and improve overall health.

There are many different poses and postures in yoga, all of which have specific benefits to the body. Each pose helps strengthen a specific part of the body, improving the overall functioning of the organs.

One such pose is the Salamba Sirsasana. This is a headstand pose and is a very important posture in yoga. This is a difficult pose and it is recommended that beginners should not try it. The Salamba Sirsasana should be performed by those who have already extensively worked on their neck and shoulder muscles. The spine needs to be healthy and strong for a person who is attempting this pose. Those who are not very experienced with the difficult poses should perform this pose as a supported headstand.

This headstand can be entered into after performing a variety of poses. The downward dog and the child pose are some of the easiest poses after which you can finish up with the headstand pose.

This pose has many specific benefits. The headstand is a great exercise for the arms and shoulder. It also has specific benefits for the endocrine system and the brain. Considered a complete exercise, the headstand is especially considered one of the best arm strengthening exercises. There are many other poses in arm strengthening yoga, but the headstand pose is preferred because of its many other benefits for the rest of the body.

Alignment is the main focus of this exercise. The form is such that there is maximum blood rushing to the brain. The headstand pose is therefore considered an excellent pose for those who are suffering from depression or other neurotic and psychotic problems.

Some of the other health benefits of this pose are:

• The pose is great for improving the strength in the arms, wrists, neck and shoulders.
• There is considerable stretching of the stomach in this pose therefore it is also considered a good exercise for reducing tummy fat.
• Since alignment is the main focus of this pose, it is considered excellent for improving the balance of the body.
• The circulation of the blood to the brain helps calm down the mind and improve mental abilities.

Parivrtta Ardha Chandrasana to Strengthen Ankles

All the poses and postures in yoga have been designed keeping in mind the specific needs of the different parts of the body. There are many different poses in yoga and each of these poses may provide a specific physiological or spiritual benefit to the practitioner.

For people who are wondering how to strengthen ankles, yoga is the right approach. There are many ankle strengthening exercises in yoga. Most of these poses are standing poses in which the practitioner has to balance the body while twisting it.

What is Parivrtta Ardha Chandrasana?

The Parivrtta Ardha Chandrasana is one of the many exercises to strengthen ankles in yoga. This pose is also known as the Revolved Half Moon pose. A pose taken from the discipline of Hatha yoga, which talks about sun and moon being two of the most eminent powerhouses, the asana attempts to raise these energies in the body so that they can be channeled to revitalize our fatigued bodies. According to Hatha yoga, the solar and the lunar energies, when harnessed together are extremely beneficial for health.

This pose provides many benefits to the body in addition to improving the strength of the ankles. The pose also helps to increase the strength of the thighs and tone the muscles of the legs and the thighs. The pose is such that it gives considerable importance to body alignment and balance. The twist in the pose is especially significant because it helps in improving blood circulation and massaging internal organs so that they are cleansed.

The pose also helps to strengthen the muscles of the abdomen. The twist in the pose realigns the spin and improves its strength. The twist also helps to stretch the spine and the chest, allowing the body to be more flexible.

It can be safely said that this pose can help you raise your fitness level manifold. Due to the flexibility that the pose imparts to the body, you may be able to discover new energies and new efficiencies in your body. Those who remain tired all day can feel a new agility in their own body. People who suffer from joint pains can also benefit immensely from this pose. This pose can help lubricate the joints, allowing more freedom of movement and decreasing the pain and stiffness that sore joints often cause.

This pose is beneficial for arthritis patients because it helps improve the strength of the legs, thighs, and joints. It also increases balance, helping the body redistribute weight and decreasing its pressure on the joints and the ankles.

Back muscle strengthening with Urdhva Dhanurasana

What is Urdhva Dhanurasana?

Urdhva Dhanurasana is an excellent exercise that helps to open up the shoulder and the chest, relieving all kinds of pain in those areas. This is one of the many yoga backbends in which the tissues of the chest muscles move apart and those of the back move closer in.

Step by step procedure:

• You can assume this back muscle strengthening pose from simply lying on your back.
• First, slowly move your hands to the back and place them just beneath your shoulders with your fingers pointing outwards.
• Let your elbows stick in towards your body. Bring in your feet towards your buttocks and gently lift your pelvis off the floor.
• When your first lift is completed, exhale and rest your hands so that they are more towards your feet.
• This will make you feel comfortable enough to hold on to the pose for a few minutes.

Tips:

This is an extremely difficult pose to practice. If you are not an experienced practitioner, you may not be able to practice this pose without props. You can use wooden blocks or other support fixtures to come into this pose. With repeated practice, you will not have to use support again.

Benefits:

• The abs, hips, and back are all positively affected by this pose. Of all the back strengthening yoga poses, this pose is considered the best.
• While strengthening the muscles in the back, this pose also helps to open up the hips and strengthen the inner thighs, buttocks and the pelvic floor.
• All yoga backbend poses create a space in the spinal column and allow the chest and the lungs to expand. When the lungs thus expand, the larynx also opens up.
• The pose improves blood circulation because of the increase of oxygen in the lungs. The endocrine system is also revitalized, especially benefiting the pituitary and the thyroid gland.
• This pose helps to open up and energize all the chakras. The wrists, arms, legs, abdomen, buttocks and spine, all are rejuvenated and strengthened.
• This pose is considered one of the most rewarding in yoga. The pose is considered therapeutic for those who are suffering from back pain, osteoporosis, respiratory disorders, and infertility.

Contraindications:
Though there are many benefits of this pose, it may be harmful for some people. Those who have a degenerative disc disease or women who are pregnant should not practice this pose. In addition, those who have heart troubles, blood pressure, or any other kind of infirmity should also refrain from trying out this pose.

Simhasana or Lion Pose – Yoga Exercise for Face

What is Simhasana?

In Sanskrit, ‘Simha’ means a lion, and asana is a yoga pose. A person doing this yoga lion pose resembles a seated lion, with wide-open jaws and a fully stretched out tongue. That is why this pose is termed the ‘Simhasana’ or Lion Pose Yoga.

Step by step procedure:

• Kneel down on the floor. Cross your right ankle over your left ankle, with the toes pointing backwards. Press down the tailbone on your ankles and place the weight of your body on your toes. Your head and spine should be erect, with your knees about 6 to 12 inches apart.
• Press your palms on your knees, with the fingers spread out like the claws of a lion.
• Inhale slowly and then exhale, opening your mouth fully. Stretch your mouth open as far as possible, and stretch out your tongue, curling the tip downward to the chin. Open your eyes wide and bare your teeth. This facial pose looks like a terrifying lion.
• Keep your gaze fixed either pointing upwards, or straight, or at the tip of your nose, or fixed at the spot between your eyebrows.
• Inhale again and hold your breath for about 10 seconds. As you exhale, make a distinct ‘ha’ sound.
• Repeat again after re-crossing your ankles. In the initial stages you may be able to perform this pose only twice. Gradually increase the repetitions with practice.

Tips: Those who have difficulty in kneeling because of knee or other problems, can still perform the Simha Mudra (Lion Face Gesture), by sitting in Padmasana (Lotus Yoga Pose), or even when standing.

Benefits: Other than the facial muscles, the Lion Yoga Pose also lays focus on the knees, ankles, chest, abdomen, diaphragm and fingers, and thus provides many benefits.

• It is very effective as face toning exercises, and helps to maintain the luster and firmness of the facial skin.
• It also reduces eye strain.
• It helps to stimulate the muscles in the front of the throat, and keeps it firm, thus reducing wrinkles as we age.
• It has been found effective in voice-related problems such as stammering, and also for people with bad breath.
• The stretching of the tongue stimulates the muscles of the throat and the larynx, and helps in treating hoarseness.
• It is especially effective in cases of tonsillitis
• This posture stimulates the sinus nerves, the carotid sinus, the thyroid and parathyroid glands. It thus helps to relieve tension in the chest, and assists in maintaining a normal heartbeat and blood pressure.
• It improves circulation of blood in the neck.

Jala Neti for Nasal Cleansing

What is Jala Neti?

‘Jala’ means water and ‘neti’ is a nasal cleansing process. Thus, Jala Neti refers to a nasal cleansing using warm saline water. This technique is very ancient and has been practiced and passed down for centuries by Yogis.

Technique: Jala Neti is usually done using a special Jala Neti pot, which is a pot with a long, narrow spout, much like a teapot.

• Fill this pot with lukewarm water to which salt has been added. The warmth of the water corresponds to the temperature of the body, while the salinity is the same as your tears (about a quarter teaspoon in a cup of water).
• Insert the spout of the Neti pot in one nostril.
• Adjust the position of your head, tilting it slightly, so that the water is able to flow out of the other nostril.
• Breathe gently through the mouth. Do not swallow or sniff while the water is passing through the nostril.
• Repeat with the other nostril.
• It is also very important to dry your nostrils properly after the cleansing is over. Bend forward a little, lower your head, sniff and blow your nose gently a few times.

Benefits: Jala Neti is attributed with many physical benefits as well as spiritual ones.

• It is especially beneficial for respiratory problems, and also for proper cleaning of the nose, throat, lungs, ears and eyes.
• Problems like colds, coughs, asthma, allergies, bronchitis and sinusitis benefits from doing Jala Neti, since the germs or allergens are washed away.
• Jala Neti cleans and flushes out encrusted mucus in the nasal passages and in the sinus cavities.
• It also helps in tonsillitis and is effective for those with adenoids.
• Bacteria, fungi, dirt, dust, pollen are all cleaned out of the nasal passages when you practice Jala Neti.
• By clearing the nasal passages and sinuses, it also helps relieve headaches.
• The practice of Jala Neti helps to flush dirt and mucus from the tear ducts. It also moistens the eyes further. All this encourages clearer vision, and cleaner and more sparkling eyes.
• The practice of Jala Neti has a beneficial effect on the pituitary and pineal glands, which govern our hormonal system. This has a harmonizing effect on our emotional behavior.
• Jala Neti has a cooling effect and is beneficial for epilepsy, migraines, depression, hysteria, mental tension and temper tantrums.
• It also helps to stimulate our powers of concentration.

Swara Yoga for Breathing Exercises

What is Swara Yoga?

In Sanskrit, ‘swara’ means sound or a musical note. ‘Yoga’ means union. Specifically, it refers to union of the physical, mental and emotional to bring about a cosmic consciousness. In Swara Yoga, it refers to the manipulation or control of the flow of breath from each nostril, to bring about a balanced physical and spiritual lifestyle.

The origins of Swara Yoga can be traced back thousands of years. It was earlier only reserved for an elite group of kings and royalty, since it was considered the best way to gain knowledge.

Swara Yoga and breathing: While Pranayama, also incorporates yogic breathing techniques, Swara Yoga is more intricate. While Pranayama exercises are about inhaling, holding and releasing breath through both nostrils, in Swara Yoga, breath is inhaled and released only through one open nostril, while the other nostril is closed.

Types of Swara: There are three types of Swaras, and each is governed by the cycles of the moon.

• Left Swara (Ida Nadi), which is characterized as the female energy or the moon, which is virtuous, smooth and auspicious. In the Left Swara, the breath is inhaled from the left nostril. This is placed on the left side of the spinal cord, and is connected to the right hemisphere of the brain.
• Right Swara (Pingala Nadi) is the male energy or sun. This is aggressive and rough. It is advocated that the right time to perform extreme actions such as battles and sensual pleasures is during the Right Swara period, which is the fortnight from the day after a full moon to no moon.
• Third Swara (Sushumna) is said to be located in the center of the spinal cord. It is most active when the mind and body are concentrated in a state of meditation and the Right  and Left Swaras flow together.

Benefits and objectives of Swara Yoga:

The practice of this yogic breathing is said to prolong life span and improve overall health. Control over ones breathing is supposed to stimulate one’s intuition and helps to make an individual more powerful by bringing the individual closer to many unseen forces of nature. Practicing Swara Yoga as a breathing exercise, helps us to balance the female and male energies within us, and help lead a balanced spiritual and physical lifestyle. These yogic breathing techniques calm the mind and body, and bring a spiritual  peace.

How to practice Swara Yoga:

• Sit down comfortably keeping your back upright. Breathe in and out four times before you start.
• Curl your tongue, inhale through the mouth and exhale through the nostrils.
• Now breathe through each alternate nostril.

Vakrasana for Spinal Twist

What is Vakrasana?

The word ‘vakra’ means twist, and ‘asana’ refers to a yoga pose. In this yoga pose, the body and spine perform a twist, hence the name. It can also be termed the Seated Spinal Twist.

Step by step sequence:

• Sit straight on the floor (or a yoga mat), with your legs stretched out in front. Keep the toes erect and together. Keep your hands straight at your sides, and rest the palms on the floor. Your spine should be erect.
• Bend your left knee and place the heel of that foot by the side of the left thigh. The sole of the foot should rest flat on the floor, while the thigh and knee should touch the chest.
• Bring your left hand in front of your right hand, with the fingers of both palms facing each other. The palms should remain flat on the floor.
• Now, breathing smoothly, turn your neck and trunk to your right, and look back over your shoulder. In this process, you will be twisting the spine. Take care to keep the spine erect, with the lower end of the spine and the hips pressed firmly on the floor to give stability.
• Continue twisting the upper vertebra (neck and shoulders) to the right. As your head turns, look in that direction. (The raised left leg remains close to your chest.)
• Hold this pose for 2 to 6 minutes, breathing evenly.
• To release the pose, turn your neck to the front, bring your hands back to normal, straighten the raised leg and come back to a sitting position. Repeat the pose on the other side.

Benefits: The spinal twist pose has many benefits.

• Spinal twist yoga helps to laterally stretch and loosen the vertebrae. The muscles of the back get tones and strengthened. The elasticity of the spine is increased, along with side-to-side mobility. This helps to eradicate any stiffness of the back, backaches, hip pain, lumbago and many other problems related to the spinal cord.
• It also strengthens and shapes the shoulder muscles.
• It squeezes the muscles of the abdomen, thus massaging the organs in that region, like the intestines, spleen and liver. This stimulation ensures better functioning of these organs. It has been effective in curing dyspepsia, flatulence and constipation, and also for diabetic patients, since it activates the pancreas.
• Because it applies pressure on the abdomen, it helps to reduce abdominal fat and is thus helpful in reducing obesity.
• It enhances the working of the nervous system.

Contraindications: Perform this pose under the guidance of a yoga expert. Avoid it if you have a slipped disc, sciatica or after the second trimester of your pregnancy.

Agnisar Kriya for Stomach Ailments

What are Kriyas?

Kriyas are some techniques in yoga, which are used to cleanse our internal organs. This cleansing process, not only helps the body to release unnecessary toxins from the body, by doing o, it restores the balance and harmony of the body and mind, thus leading to well-being and good health. Kriyas are performed before Pranayama (breathing exercises) and help balance the Vata (wind), bile, and mucus (pitta) in the body.

According to the teachings of Hatha Yoga, there are six cleansing techniques, known as Shat Kriyas (‘Shat’ means six). These are Dhouti (Agnisar), Trataka, Kapalbhati, Nauli, Vasti and Neti.

What is Dhouti (Agnisar) Kriya?

Dhouti comes from the Sanskrit word ‘dhoo’ which means cleaning or to wash. Actually no washing movements are included while performing this kriya. This kriya uses swift movements of the stomach in order to purge toxins. ‘Agni’ refers to fire, which is present in our body in the form of internal digestive juices. Performing this kriya affects the digestive system through the use if gastric fire, hence the name Agnisar Kriya.

Step by step procedure: You can practice it in a seated position.

• Stand straight, with your feet together. Hold either side of your waist with your hands – your thumb should face your navel, while your fingers are at the back. Breathe normally.
• Now, spread your feet, with about 12 to 18 inches between them. Inhale, bend forward at an angle of 45 degrees and place your hands on each respective knee. Look straight, keeping your chin up.
• Exhale completely, blowing out your stomach like a balloon. Hold this for 2 seconds and then inhale deeply. Hold the breath for 2 seconds and again push it out. Keep pumping your stomach in and out. Do this 5 or 6 times. This is one round of Agnisar kriya. Repeat each round 5 or 6 times. Ultimately your goal should be around one hundred abdominal pumps.
• Come back to your normal standing position.

Benefits:

• Agnisar Kriya is especially beneficial for stomach ailments. It also strengthens and tones the other abdominal organs such as the kidneys, pancreas, liver and spleen. It has been used effectively for:
• Colon cleansing
• Digestion problems
• Constipation
• Diabetes
• Improving appetite

Precautions:

• It should be practiced on an empty stomach.
• Do not practice it if you suffer from a stomach ailment, swelling of the intestines, or any ailment of the liver, unless you have consulted a yoga and medical expert.
• If you have had any surgery of the abdomen, do not perform this kriya for at least 3 years from the date of the surgery.

Uttanpadasana for Tummy Reduction

What is Uttanpadasana?

‘Ut’ means u or to lift, ‘tan’ means to stretch, pad’ is leg, and ‘asana’ is yoga posture.  This is a simple yoga posture which incorporates a leg raise, and is used as a tummy reduction exercise. It can be translated to mean a Raised Foot Pose.

Sometimes, it is also referred to as the Dwipadasana, since both legs are raised (‘dwi’ means two and ‘pada’ means legs)

Step by step sequence: This yoga pose for tummy reduction is a simple posture which you perform lying down. You may use a yoga mat or a carpet for greater comfort.

• Lie down flat on your back, keeping your knees and feet together. Keep your arms by your side on the floor, palms facing downward. Breathe normally.
• Exhale. Keeping your legs absolutely straight, raise both legs together until they are at an angle of at least 40 to 50 degrees from the floor. Keep inhaling and exhaling evenly, and try to raise your legs further till they are at 90 degrees. Your toes should point up toward the ceiling.
• Hold up your legs for as long as you can, keeping your head straight and your eyes fixed on your toes. Do not bend either your arms or your legs. Let your palms rest comfortably on the floor. Your buttocks and back should rest on the ground. Take care not to bend your knees.
• Do not strain yourself. Release the pose as soon as you feel some strain.
• To release the pose, exhale, and lower your feet to the floor. Rest for some time and repeat. With practice you will be able to hold up your legs for a longer time.

Benefits:

• This classic supine yoga pose is excellent for tummy reduction.
• The abdominal muscles get toned, externally and internally, thus improving the working of the inner organs like the intestines, pancreas and liver. This benefits those suffering from indigestion, constipation and diabetes.
• Blood circulation improves when the legs are raised vertically.
• The spine is stretched and toned, thus helping to correct back pain or other back problems.
• Raising the legs also strengthens the muscles of the buttocks, hips and waist.

Contraindications:  If you are suffering from a spinal injury or muscle pull in the back, it is best to avoid this pose. Also those with high pressure should practice it with great care.
Always consult a yoga expert before starting the pose and perform it under guidance.

Extended Side Angle Pose or Utthita Parsvakonasana

What is Utthita Parsvakonasana?

In Sanskrit ‘utthita’ means extended, ‘parsva’ is flanks or side, while ‘kona’ is angle, and ‘asana’ means yoga pose. So the literal translation will be Extended Side Angle Pose.

The Utthita Parsvakonasana is a popular yoga pose, which is often used as part of leg strengthening exercises, and also focuses on other parts of the body such as spine, shoulder, chest, lungs, groins and abdomen.

Step-by-step procedure:

• First you have to stand in Tadasana (Mountain Yoga Pose). Exhale and jump lightly to spread your feet apart, about 3 to 4 feet apart, or about your shoulder width.
• Raise your arms at the sides of your body, until they are parallel to the floor. Keep the palms facing down and the shoulder blades wide.
• Slowly swivel your right foot to the right so that it is now at 90 degrees and simultaneously swivel the left foot also to the right, so that both heels are aligned, with the right foot slightly forward, and the left foot a little behind it.
• Keep the left heel anchored to the floor, make the thighs firm, and exhale. Bend the right knee until your shin is perpendicular to the floor. If you are sufficiently flexible, you can keep bending the knee until the right thigh is parallel to the floor.
• Now, stretch your shoulder blades back against your back ribs, and extend the left arm upwards toward the ceiling, keeping the palm facing your head. Inhale, stretch the entire left side of your body, and reach further with your arms, over the back of the left ear, so that now your palm is facing the floor. Turn your head and look at your left arm
• Bend your right torso downwards, bringing it as close as possible to the top of your right thigh. Keep bending downward until the fingertips of the right hand touch the floor. Press the right palm to the floor, next to your right foot.
• Maintain this pose for 30 seconds. Later, you can increase the time to 1 or 2 minutes.
• To release the pose come back to Tadasana. Repeat with the next side.

Benefits: While this is a good exercise to strengthen legs, there are various other benefits.

• It stretches the entire legs, ankles and knees, and is helpful in treating sciatica and osteoporosis.
• It stretches and strengthens the spine and reduces low backache.
• It also stretches and tones the shoulders and groins.
• It stimulates the organs of the abdomen and reduces constipation, menstrual discomforts and infertility.
• It opens up the chest and lungs, and increases stamina.

Contraindications: Avoid this pose if you suffer from insomnia or headache.

Stretching Hamstrings with Prasarita Padottanasana

What is Prasarita Padottasana?

In Sanskrit ‘Prasarita’ means to stretch, ‘pada’ means’ foot or leg, ‘ot’ means intense, ‘tan’ implies stretch, while ‘asana’ is a yoga pose. So the literal translation of Prasarita Padottanasana is Wide Legged Standing Forward Bend.

This Wide Legged Forward Bend is also a form of inversion pose, and is often recommended for those who cannot do the Headstand or Sirsasana.

Step-by-Step Procedure:

• First, stand at the edge of your yoga mat in Tadasana (Mountain Pose). Now with a little hop, place your feet apart (about your shoulder breadth or 3 to 4 feet apart). Keep the feet parallel to each other, and firmly rooted to the floor. Place your hands on your hips.
• Inhale, while lifting up your chest. Now exhale, stretch your spine and bend your head and torso forward from the hips (not from the waist).
• Bring your hands down to touch the tips of your toes, keeping the arms parallel to each other, and perpendicular to the floor. If you can stretch your spine further, bend down further, and press your palms down on the floor between your feet, pointing the fingers forward.
• If you are flexible enough, you can deepen the stretch and bring your head to touch the floor.
• On the other hand, if you are not flexible enough, and cannot touch the floor with your palms, grasp your shins and ankles.
• Remain in this pose for about 30 seconds to 1 minute, increasing the time gradually as your flexibility improves.
• To release the pose, inhale as you lift your torso up and place your hands on your hips. Hop slightly and bring your feet together again. Repeat a few times.

Benefits: This pose is beneficial for the brain, spine, hamstrings, hips, groin, calves, knees, kidney and liver.

• It is a good pose for those who are unable to do Headstands (Sirsasana)
• This is a very good hamstring stretching exercise, and tones the legs. It also strengthens knee joints, and opens the hip joints.
• This strengthens the spine and helps to relieve mild backaches.
• The forward bend helps to massage and tone the internal organs in the abdominal region, improving digestion.
• It is calming for the brain, and by soothing the spirits and mind, it reduces frayed nerves and anxiety, and helps reduce mild depression.
• It lowers blood pressure.
• It also helps to regulate menstrual flow.

Contraindications: Be careful of overstretching the hamstrings or the muscles in the back of the legs. Increase your flexibility gradually.

Hip opening yoga with Eka Pada Kapotasana

What is Eka Pada Kapotasana?

In Sanskrit, ‘eka’ means ‘one,’pada’ means leg or foot, ‘kapot’ refers to a pigeon, and asana to a yoga pose. So the literal translation for Eka Pada Kapotasana is One-legged Pigeon Yoga Pose. This pose is so called because once completed, it resembles a pigeon or a dove with its chest puffed up and its tail sticking out.

It is a difficult balancing pose, which also combines backbends, and can be only achieved after much practice. Do not attempt it if you are a beginner.

Step-by-step procedure:

• Sit on your heels in a kneeling position.
• Now take a half split position by extending the left leg back. Keep the knees facing down towards the floor.
• Place both your hands on the floor, next to your right knee. Inhale, extend your neck and spine.
• Bring the right foot forward, keeping the lower leg perpendicular to your torso.
• This split position opens up the hips. You can do this by flexing the foot and pushing up with the palms. Balancing with the palms will help you to push your hips lower to the ground. You can use a cushion under your hip, as a prop.
• Hold the pose about 30 seconds to 1 minute, and release it by coming to Dandasana (Seated Staff Pose).
• Repeat the pose with the other side.

Benefits of Eka Pada Kapotasana:

Although this is essentially a hip opening pose, it has other benefits as well.

• It stretches, strengthens, rejuvenates and tones the entire length of the spine, especially the dorsal and lumbar regions.
• It also stretches and opens up the ribs and chest, helping to expand the lungs. This encourages more intake of oxygen in the blood, which in turn helps better functioning of the heart and other organs.
• The neck and shoulder receive a good stretch and it thus releases muscular tension in these areas.
• It is a wonderful stretch for the hips, groins and pubic region. It thus improves the working of the urinary system and helps to control sexual desire.
• By expanding the chest it also improves the function of the heart, thus providing better circulation and a richer supply of blood.
• Better circulation helps better functioning of the endocrine glands, the adrenals, gonads, thyroids and parathyroids.

Contraindications: Do not attempt this pose if you have a serious back or neck injury, or a headache.