Balaasana

Bala-Asana - The Child Pose

The sanskrit word Bala - Means Child. The posture signifies a small child, thus the name Bala-Asana.

The balaasana is one of the most relaxing Yoga postures and can easily be done by beginners. As part of your Yoga routine it is best to use this as a counter-pose to any posture that stretch the spine backward (such as the dhanuraasana, the chakraasana, the ushtraasana)

How to Do Balasana?

• Sit on your knees with your feet together and buttocks resting on your heels.
• Separate your knees about the width of your hips.
• Place your hands on your thighs, palms down. (This is the same as vajraasana).
• Inhale deeply, then exhale as you bring your chest between your knees while swinging your arms forward.
• Now rest your forehead on the floor, as far as possible
• Bring your arms around to your sides until the hands are resting on either side of your feet, palms up.
• Breath gently as you hold the posture.
• Hold for as long as possible, 60-80 seconds
• Return to upright kneeling position with your back straight and your hands on your thighs.

Benefits of Balasana:

• Balaasana gently stretches and relaxes the shoulders, neck, back muscles and thighs.
• It is good for stomach & digestive organs
• It used to normalize the circulation (after holding certain difficult poses) and to give a counter-stretch to the spine after any backward bend poses.
• It can be done before - or after - any pose, or even on its own.
• It stretches the hips, thighs and ankles gently.
• It helps relieve stress and fatigue, and calms the brain.

Ushtraasana

Ushtraasana - The Camel Pose

The Sanskrit word ushtra means camel. Thus Ushtraasana means the Camel Posture.
Ushtraasana aims at opening up the chest cavity, promoting lymph drainage, sliming the thighs, waist line, hip and activating the Vishuddha chakra or thyroid plexus.

The ushtra-asana is a powerful posture for streatching the spine, back muscles, shoulders and arms. It is best to practice it later in your asana routine after most of the muscles are limber and and you have worked the back and shoulders.

How to Do Ushtraasana?

• Sit up on the knees with the heels of the feet pressed against the buttocks and the calves of the legs flat on the floor.
• Reaching backward, grasp the left ankle with the left hand and right ankle with the right hand.
• Inhale & lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible.
• Hold the posture for the duration of the inhale breath or breath gently through the nostrils while holding the posture.
• Exhale and return to the kneeling position.

Benefits of Ushtraasana

• Ushtraasana increases the lung capacity by expanding the rib cage.
• Work to mobilize the fat tissue of abdomen, thighs and hips.
• Increases the muscular flexibility, mobility of joints and elasticity of ligaments of the spine.
• With gravity pull, blood circulation is boosted in head and hence, sensory organs are activated and helps in curing hair problems.
• Strengthens the arms, shoulders, knees and thighs.
• Massages the kidneys & bladder and gives simultaneous stretch and contraction to posterior and anterior sides of the body.
• Increases blood supply to brain and increases memory, concentration and reduces stress and anxiety levels.
• Helps in cases of insomnia, disturbed sleep, depression, tension headaches.
• Regulates the functioning of the pituitary gland, pineal thyroid, parathyroid and adrenal glands.

Matsyasana

Matsya-asana - The Fish Pose

The word Matsya, in Sanskrit means fish. Thus this posture de posture. It is called fish, as this position fills the lungs with air, improving the ability to float in water. Matsyasana gives a backward stretch to the cervical thoracic, and lumbar regions of the spine and the chest fully. This asana gives maximum benefit when performed after the Sarvanga Asana (Shoulderstand Posture).

There are two methods of doing this asana. One is folding or turning back the head and neck area combined with the lotus posture (Padma Asana). The second easier method is without the lotus posture and can be practiced by any person.

How to Do Matsyasana?
1. Lie flat on the back in the shava-asana. alternatively, you may start by sitting in The Lotus Pose or Padmasana.
2. Keeping the buttocks on the floor, inhale and raise the head, shoulders, back and upper arms off the floor arching the back and raising the chest up. Tilt the head back and place the top of the head flat on the floor.
3. Raise the elbows off the floor bring your hands up just below the chest and join them at the palms with the fingers pointing straight up (form the anjali-mudra or salutation hand gesture). Hold for the duration of the inhale breath or breath gently through the nostrils to remain in the posture longer.
4. Return to the shava-asana.

Benefits of Matsyasana
1. The matsyaasana creates a great expansion and stretching of the chest which helps relieve upper respiratory congestion as well as benefits the heart.

2. Additionally, the sinus are drained and opened from the inversion of the head, stretching of the neck and pressure placed on the top of the head.
3. The thyroid and parathyroid glands are stimulated as well.

Shirshasana

Shirshasana - The Headstand Pose

This is a posture in which the body is completely inverted, and held upright supported by the forearms, while the crown of the head rests lightly on the floor. It is known as the king of yoga asanas. This asana has the highest difficulty level. Beginners must be under the guidance of a yoga-guru, even to begin this posture. Consult with a qualified yoga instructor before attempting Shirshasana. This is an advanced pose and should not be attempted until one has practiced a good deal of the less demanding asanas such as forward and backward bends, twists, etc. and developed a good deal of muscle strength in the neck, back, and shoulder regions. Breath control and balance are also essential.

Practitioners of yoga believe that, like most inverted positions, the practice of Shirshasana increases the flow of blood to the brain, improves memory and other intellect functions. It is believed to rejuvenate the body and mind and regulate the flow of energy (prana) in the body.

However, this posture is not recommended for persons suffering from high blood pressure, heart palpitations, glaucoma, detached retina, conjunctivitis, brain disease, brain injury, menstruation, obesity, neck injury, and back injury. Also if you are pregnant, consult with your physician or qualified yoga instructor before doing this pose. This pose must be exited immediately if one is about to cough, sneeze or yawn.

How to do Shirshasana?
1. Kneel down and grab your elbows with your hands.
2. Keep the elbows where they are and interlock the fingers in front of you.
3. Elbows and hands now form an equilateral triangle.
4. Place the very top of your head on the floor with the back of your head resting against the fingers.
5. Straighten the knees, raise your hips, your body now resembling an inverted V. The weight should be about equally distributed between your head/arms and the feet.
6. Keeping your knees straight as much as possible, walk with little steps, bringing your feet as close as possible to your head. This will shift the weight from the feet onto the head/arms.
7. Keep your back as straight as possible to prevent your neck from arching.
8. Bend the knees keeping them close to the chest and your feet close to your buttocks. Shift the hips to keep your balance.
9. Keep your knees bent and point them to sky.
10. Now and only now straighten your legs. Keep your feet relaxed. Make sure that the head is supporting no more than 10% of your body weight, the rest being applied on the elbows. At first hold it for 5 seconds. Increase gradually to 2-3 minutes.

Benefits of Shirshasana
1. Brings fresh blood supply to the brain.
2. Rests the heart by using gravity to stimulate veinous return
3. Relieves pressure from the veins in the lower body (varicose veins)
4. Encourages deeper breathing, therefore strengthens the lungs and increases one's vitality
5. Relieves pressure in the lower back
6. Improves physical balance
7. Helps overcome fear & improved concentration
8. Improves memory grasping power & sharpens sensory organs
9. Improves mental balance

Halaasana

Hala Asana - The Plough Pose

The hala-asana is an excellent morning posture although some might find it more difficult then. During sleep the spine can become somewhat compressed resulting in the experience of tightness or stiffness in the back. A few repetitions of the hala-asana will quickly restore flexibility to the spine as well as promote alertness.



Hold the hala-asana for as long as you are comfortable. 20-30 seconds is fine for early attempts, increase the time gradually as you become more comfortable.

How to do Halaasana?

1. Lie flat on the back in the shava-asana.

2. Inhale & Place the palms face-down on the floor. Keeping the hips on the floor, bend the knees and bring them up toward the stomach while exhaling.

3. Inhale, then while exhaling, raise the legs straight up perpendicular to the floor. You may support your hips with your hands or leave the arms flat on the floor, whichever is most comfortable.

4. Exhale and continue to raise the legs over the head, bending at the waist, lifting the back and buttocks until the toes touch the floor directly in back of the head. Keep the feet together. If the lower back is supported by the hands try returning the arms flat to the floor with the palms facing down. If you are unable to comfortably place the arms on the floor continue to support the lower back with the hands.

5. Keep the knees straight. Breath slowly through the nostrils and hold the posture for several minutes. If you cannot touch the floor with your toes hold them as close to the floor as possible and continue to exert effort to lower them.

6. Reverse the steps to return to the shava-asana.


Benefits of Halaasana:
1. Like sarvanga-asana all the muscles and ligaments in the calves and thighs are stretched resulting in greater leg flexibility.

2. People suffering from leg cramps will find great relief by doing hala-asana.

3. Since the abdominal area is contracted, blood compressed out of this area releases toxins and when the contraction is released the area is flooded with richly oxygenated blood. The contraction also helps to relieve gas and stimulates a sluggish digestive system. Similar effects take place as the neck and chest area is compressed effecting the throat, thyroid, parathyroid and lungs.

4. Upper and lower back pain or discomfort is relieved due to the forward stretching of the spine.

Chakra Asana

Chakra Asana - The Wheel Pose

In sanskrit, Chakra means Wheel.. Thus the posture signifies the shape of the Wheel and is also known as the Wheel Posture. This asana has the highest difficulty level, hence beginners should wait for the complete body flexibility & comfort so as to attain a complete Wheel Posture. Though, slowly & steadily the posture can be attained to perfection.

The chakra-asana is more challenging than any other yoga postures. Don't be discouraged if you are unable to accomplish it right away. Even attempting this posture without successful completion holds great benefits.

How to do Chakrasana?


1. Lie flat on your back.
2. While exhaling, bend your kneed & bring the feet as close to your buttocks, with soles of your feet firmly flat on the floor.
3. Bend your arms at the elbows & place your palms flat on the floor, directly under each shoulder with fingers, pointing towards the back.
4. While inhaling slowly, begin to raise your head, back & buttocks, off the floor while arching your spine; Continue pressing downwards on the hands and feet while raising your hips & stomach as high as possible.
5. Hold on for the duration of your held-inhaled breath. (preferably - 10-15 counts initially.) Then, slowly exhale & return back to the floor, slide the legs out straight returning to your posture @ step-1.


Benefits of Chakrasana

1. Restores the strength & suppleness to your spine.
2. Strengthens arms, shoulders & upper back.
3. Stimulates the cardiovascular system.
4. Helps regulate blood supply to all parts of the body, most importantly your head.
5. Gives an overall tonic effect to your entire body & refreshes you completely.

Dhanuraasana

Dhanuraasana - The Bow Pose

The Sanskrit word dhanur means bow-shaped, curved or bent. The bow referred is a bow as in "bow and arrow." This asana is so named because the body mimics the shape of a bow with its string stretched back ready to shoot an arrow.

How to Do Dhanuraasana?
a. Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
b. Turn the head and place the chin on the floor. Exhale, bend the knees, reach back with the arms and grasp the right ankle with the right hand and the left ankle with the left hand.
c. While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off the floor while simultaneously lifting the chest off the floor. Hold the inhale breath. The weight of the body should be resting on the abdomen.
d. Tilt the head as far back as possible. Hold the posture as long as you can comfortably hold the inhale breath.
e. Slowly exhale bringing the knees to the floor, release the ankles, slowly bring the legs and arms straight down on the floor and turn the head to one side, assuming the prone posture you began with.


Benefits of Dhanuraasana
a. It restores flexibility to the spine.
b. Regular practice helps to relieve lower back pain

c. Helps to release tension and strain in the upper back and neck area.
d. The alternating stretching and releasing of the abdominal muscles increases blood flow to this area and aids all types of digestive disorders and discomforts.
e. Strain or fatigue in the legs is released after a few repetitions.
f. Extended practice will help develop upper-body strength.

Ardhachandrasana

Ardhachandrasana - The Half Moon Pose

The english transliteration of the word Ardhachandra - is Half Moon, thus this posture is also known as The Half Moon Pose.

How to Do Ardhachandrasana?

1. Stand straight, with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inwards.

2. Bring the hands together at the chest with palms lightly pressed against each other.

3. Inhale and raise the arms straight up keeping the palms pressed lightly together.

4. Arch your body backwards keeping your arms alongside your neck and head, tilt the head backward and hold.

5. Keep your knees straight while holding on to this posture for 15-20 seconds. This duration may be increased with time & practise.

6. Slowly return to the straight standing posture, at step-1.


Benefits of Ardhachandrasana

1. The ardha-chandra-asana is a stretching and balancing pose that benefits the lower back, abdomen and chest.

2. It is equally suitable for use in your stretching routine as well as formal asana practice.

3. This posture also forms part of one of the poses in The Sun Salutation or Surya Namaskar.

Gomukhasana

Gomukhasana – Cow Face Pose

The word “Gomukhasana” is derived from the Sanskrit language. GoMukh – Meaning Face of the Cow, thus in English this would mean a pose resembling “Face of the Cow”. Placing both feet on the ground by the side of the buttocks and keeping the body steady is Gomukhasana.

How to Do Gomukhasana?
a. Sit straight, stretching both legs together in front, hands by the side, palms resting on ground.

b. Fold the right leg at the knee and place it on the ground by the side of the left buttock.
c. Now bring the left leg from above the right leg, place it on the ground by the side of the right buttock.
d. The two soles will remain out towards left and right side.
e. Inhale and stretch your right arm straight out to the right, parallel to the floor. Rotate your arm inwardly; the thumb will turn first toward the floor, then point toward the wall behind you, with the palm facing the ceiling. This movement will roll your right shoulder slightly up and forward, and round your upper back.
f. With a full exhalation, sweep the arm behind your torso and tuck the forearm in the hollow of your lower back, parallel to your waist, with the right elbow against the right side of your torso. Roll the shoulder back and down, then work the forearm up your back until it is parallel to your spine. The back of your hand will be between your shoulder blades. See that your right elbow doesn't slip away from the right side of your torso.
g. Now inhale and stretch your left arm straight forward, pointing toward the opposite wall, parallel to the floor. Turn the palm up and, with another inhalation, stretch the arm straight up toward the ceiling, palm turned back. Lift actively through your left arm, then with an exhalation, bend the elbow and reach down for the right hand. If possible, hook the right and left fingers.
h. Lift the left elbow toward the ceiling and, from the back armpit, descend the right elbow toward the floor. Firm your shoulder blades against your back ribs and lift your chest. Try to keep the left arm right beside the left side of your head.
i. Stay in this pose about 1 minute. Release the arms, uncross the legs, and repeat with the arms and legs reversed for the same length of time. Remember that whichever leg is on top, the same-side arm is lower.
g. After some time return to the original position. Next, practise it by changing the position of the legs i.e. by placing the right knee above the left knee.


Benefits of Gomukhasana
1. The practice of this Asana removes pain in hip and lower extremeties.
2. This asana helps in making the spine straight.
3. This, Asana is very useful in arthritis and piles.
4. This asana is very helpful for the lungs.

Paschimottanasana

Paschimottanasana - Seated Forward Bend

The basic meaning of this asana is as below:
Pashim - Meaning West
Uttana - Meaning Intense Stretch
Thus, Paschimottanasana, means intense stretch of the west

Though by just looking at the pictures, this may seem tobe an easy pose, it is infact a very difficult pose as the legs have to lie flat on the floor without bend & the trunk has to lie parallel to the legs with your head close to your heels.

People suffering from acute spinal problems, leg & knee problems, asthama must not attempt this asana without consulting your physician.


How to do Paschimottanasana?

1. Sit on the floor with your legs stretched straight in front of you.

2. Breathing out slowly bend forward, trying to touch your feet. Do not bend your knees.

3. If you feel a constriction while bending, straighten up slightly and then try and bend forward.

4. Don't push yourself too hard. You may not be able to get very far if you are a beginner. Just bend forward as far as you can go.

5. Hold on to this post for 10-20 seconds initially and gradually increase the period as you start getting a hold on this asana.

6. Exhale, while returning to normal position.


Benefits of Paschimottanasana

1. Helps to stretch back & spine.
2. Gives more strength & flexibility to spine, shoulders, legs & thigh muscles.
3. Stretches the shoulders & hamstrings.
4. This pose if very beneficial for liver, ovaries, uterus & kidneys.
5. Helps to relieve menstrual discomfort.
6. Improves digestion & constipation problems.
7. Helpful for diabetics.

Sarvanga Asana

Sarvanga Asana - SHOULDER STAND POSTURE

Sarvanga Asana is an asana which is said to benefit the whole body. In this asana the whole body weight rests on the shoulders and the neck and upper back regions are stretched to the limit. Beginners should practice the sarvanga asana in a moderate way, or may even use a support (wall) to rest the back / legs and gradually attempt the full posture, without support.

How to do Sarvangasana? :

1. Lie straight, with your back on the floor. Palms should be on the floor close to the body and the heels and the toes should be
2. Inhale and raise both the legs slowly up in a vertical position (trying to make an angle of 90 Degree).
3. Raising of the legs should be synchronized with your breathing.
4. Exhale and again raise the legs upward from the second position.
5. Bring both palms underneath the hips and should be used to assist in raising the body upwards.
6. The hands should always work as a support to body weight.
7. Try to raise the body as straight as possible. Beginners may find it difficult to perform the full sarvanga asana. They should practice in a moderate way - i.e. raise their legs upwards only as far as they can
8. At the final stage of this asana you will be resting on your shoulders, chin touching the chest.
9. In this position the legs should be stiff hard and together and the toes is pointing towards the ceiling.
10. Do not shake. Be firm and keep breathing normally.
11. Remain in this position for about 30 seconds on the first day.
12. For returning to the first position, first fold the legs on the knees.
13. Your heels should be now on the thighs and above the buttock. Then slowly let the body return to the floor while the palms are supporting the body weight.
14. Now stretch out the legs forward and relax.


Benefits of Sarvangasa :

1. Sarvanga Asana helps to Strengthen and balance the functions of the thyroid which is also known as the master gland.

2. As a result of the reverse blood circulation due to this asana, it brings youthfulness, strength and nourishes the inner cells, tissues and all the

3. It cures impotency, frigidity, lack of sexual power and gives vitality.

4. This asana centralizes the blood supply in the spinal column and stretches the spine helping to keep it strong and elastic.

Siddhasana

Siddhasana - The Accomplished Pose

Meaning: In Sanskrit, this asana means accomplished or adept. So this asana basically signifies accomplishment. The name signifies the attainment of a perfectly stilled mind and the experience of peace that results from meditation. The siddha-asana is also a recommended pose for meditation. This asana forms a part of the Hatha Yoga Style.

How to do Siddhasana?

Press your left foot heel firmly against the perineum, and the right heel above the genitals. With the chin pressing on the chest, one should sit calmly, having restrained the senses, and gaze steadily on the space between the eyebrows. This is called the Siddha-asana, the opener of the door of freedom.

a. Sit straight. Bend the left knee and grasp the left foot with both hands and place the heel against the perineum and the sole of the foot against the inside of the right thigh.

b. Exhale and reach down and loop the forefinger of the right hand around the big toe of the right foot and grasp the left foot with the left hand.

c. Bend the right knee, grasp the right foot with both hands and place the outside edge of the right foot where the calf and thigh of the left leg meet, right ankle over left ankle. The heel of the right foot should line up approximately with the navel and be as close to the pubic area as possible.

d. With palms up, place the hands on the knees, form a circle with the thumb and forefinger and extend the remaining fingers straight ahead.

Initially this may be done for 2-3 minutes, depending upon your concentration levels. It may further be extended to 8-10 minutes at a stretch.

Benefits of Siddhasana

As the name suggests this pose helps to establish an equilibrium between your body & maind. It helps to strengthen the muscles of the legs & pelvic area. Since the spine is kept straight, it also helps people facing back problems or spinal problems. Its also easy for people suffering from acute back-aches.When concentration is highly focused and undistracted, meditation follows. Meditation helps to improve concentration & develops brain power.

Padmasana

Padmasana - The Lotus Pose

The basic sitting pose in yoga, specially used in meditation, is the padmasana. It is the most routinely used posture in Yoga.

Though it may look very easy to do, it is one of the most difficult asanas, as it takes time for the ligaments to extend, so as to make you feel comfortable in the lotus pose.

One may not easily become accustomed to doing Padmasana, for a long duration, but if done regularly for as long as possible, each day, you may be very easily adapted to it.

Start slowly and acquire proficiency over a period of time. This is one of the basic yoga postures.


How to do Padmasana?

1. Sit down straight with both your legs extended (open) in front of you
2. Now, Keep the right foot on your left thigh
3. Start bouncing the right knee. If the bouncing knee easily touches the floor, then bend the left knee, take hold of the left foot with both hands, gently glide it over the crossed right leg and place it on the right thigh.
4. This will give symmetrical placement of the legs and you are in lotus position.
5. The hands should be kept on the knees with palms open, and the thumb and second finger of each hand should touch forming a letter O.

Note: If it becomes difficult to attain the complete pose at one go, you may also try doing the ardha-padmasana (shown in the picture below) for the initial period & then advance ahead to the complete Lotus Pose.

Ardha Padmasana:

Benefits of Padmasana:


This is an extremely good pose for meditation and concentration.
1. It has a calming effect on the mind and the nerves.
2. This pose keeps the spine erect.
3. Helps develop a good posture
4. Helps keep the joints in flexible condition.

Bhujangasana

Bhujangasana is also known as The Cobra Pose. This is a posture of Hatha Yoga.

The Name Bhujangasana, comes from the combination of 2 words from the Sanskrit Language i.e. Bhujanga – Meaning Serpent and Asana – meaning Pose.

This is a very good asana / posture for resolving back problems. It helps to strengthen chest, abdomen, shoulders, helps to firm the buttocks. More importantly, helps to relieve stress.
Bhujangasana increases body heat, destroys disease, and awakens kundalini.

How to do Bhujangasana?
Here is a step by step guide on how to do Bhujangasana..
1.Lie on the floor - back up. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.
2.Press the top of the feet and thighs and the pubis firmly on the floor.
3.On inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs.

4.Press the tailbone toward the pubis and lift the pubis toward the navel.
5.Narrow the hip points. Firm but don't harden the buttocks.
6.Firm the shoulder against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back.
7.Distribute the backbend evenly throughout the entire spine.
8.Hold the pose for 15 to 30 seconds, breath easily. Release back to the floor with an exhalation.

Benefits of Bhujangasana:
1.Bhujangasana affects the adrenal glands, by supplying them more blood.
2.Helps to tone uterus, liver & ovaries
3.Helps to strengthen back muscles, abdomen and upper body.
4.Helps people facing problems of back ache due to overwork or long hours of standing.
5.Helps to control menstrual irregularities.
6.Relieves constipation.
7.Relieves gastro-intestinal problems.

Yoga Postures

Engage yourself in the right posture for any kind of yoga pose that you do. Remember, the importance of yoga & its benefits, depend highly upon the body posture. A well maintained postured not only allows your body the ease of doing any pose, it also helps you to attain the desired benefits as early as possible. Here are some common yoga poses:

Yoga Styles

Beginner's Guide to Yoga

Yoga is derived from the Sanskrit Language. The word of 'Yuj' - meaning "Union" orginated in India more than 5000 years ago. Yoga majorly focusses on breathing, meditation, flexibility of the body through yoga asanas. Yoga is very spiritual in nature, and helps to link the body, mind & soul.

For beginners, a regular practice of yoga for 5-10 mins. a day, by practicing basic pranayama (breathing exercises) and some basic asanas, is a good practice. You dont need a yoga trainer or maestro to train you to begin yoga. Basic yoga can be started by just knowing the basics of it and reading some good literature on the subject.

Yoga offers an increased concentration level, better connection in body & soul, greater strength & flexibility to body. It helpd in better co-ordination of body & mind.

Some basic Styles of Yoga for beginners:

If you're new to yoga, here are a few of the most common yoga styles that may be followed:

Ashtanga yoga (also referred to as Power yoga) is a fast-paced, intense yoga style. It focuses on constant movement from one pose to the next. However, this system does allow each student to work at her own pace.

Bikram, or Hot yoga, is practiced in an environment where the temperature is 95-100 degrees Fahrenheit. The heat promotes intense sweating that will loosen tight muscles and facilitate cleansing of the body.

Hatha yoga is a general term. These workouts usually include basic introductory yoga poses, and move at a gentle and slow pace.

Iyengar yoga: in this style, poses are held for a longer duration. The purpose of this is for students to recognize the subtleties of each posture and to pay attention to their musculoskeletal system and body alignment. Using props (blocks, belts, blankets, etc.) to accommodate a variety of fitness levels and special needs is common in Iyengar yoga.

Vinyasa yoga includes more aggressive stretches. These workouts focus on sun salutations and the connection of breath and movement.

Surya Namaskar

Surya Namaskara or Sun Salutation is a common sequence of Hatha yoga asanas. Its origins lie in a worship of The Sun God. Hindu Diety for Solar Energy. This sequence of movements and postures can be practised on varying levels of awareness, ranging from that of physical exercise in various styles.

The physical practice links together twelve postures in a dynamically performed series. These asanas / postures are ordered so that they alternately stretch the spine backwards and forwards. When performed in the usual way, each asana is moved into with alternate inhalation and exhalation (except for the sixth asana where the breath is held in external suspension). A full round of Surya namaskara is considered to be two sets of the twelve poses with a change in the second set to moving the opposite leg first through the series.

Proponents of the use of Surya namaskara as part of the modern yoga tradition prefer to perform it at sunrise, which is considered to be the most favourable time of the day.

Here are the details of Postures for Surya Namaskar


Note: You must always exercise these asanas, by keeping your basic health in check; Incase your health practitioner has warned you not to do any exercise / asana, you must always abide by the same. We would not be responsible for any physical injury caused due to your not following your doctor's advise