Back
SuptaPadagusthasana (Reclining Big Toe Pose)
Reclining Big Toe Pose is a gentle hamstring stretch that can be modified for all levels. Incorporating this pose into your yoga practice or post-workout stretching routine will create a greater range of motion in your thighs, which will enhance your activities.
The Sanskrit name for this pose, “SuptaPadangusthasana” comes from four words:
“Supta” means “reclining”
“Pada” means “foot”
“Angusta” means “big toe”
“Asana” means “pose”
Modify the pose with a strap until your flexibility increases.
Caution:
- Do not practice this pose if you are currently experiencing headaches or diarrhea.
- Those with high blood pressure should elevate their heads and neck on a firm blanket.
- Always work within your own range of limits and abilities.
- If you have any medical concerns, talk with your doctor before practicing yoga.
Benefits:
- Helps to open the hips and reduce low back pain.
- Stretches the groins and calves, while strengthening the knees.
- It can be therapeutic for sciatica, flat feet, high blood pressure, and infertility.
- This pose also stimulates the prostate gland and improves digestion.
- In addition, SuptaPadangusthasana develops patience, relaxation, and surrender.
Instructions:
This pose requires a yoga strap, but a towel or belt will also work. Please do not use a stretchy or flexible exercise band — ensure that whatever strap you use can be held taut.
Lie on your back with your legs extended and arms resting at your sides. Relax your breath. Let your thoughts settle.
With an exhalation, bend your right knee and hug your thigh to your chest. Keep your left leg extended along the floor. Wrap the strap around the ball of your right foot and grasp one end of the strap in each hand. Keep your grip soft, but not loose.
Exhaling, reach through your heel to straighten your knee, extending your heel to the ceiling. Keep your right foot flexed and your buttocks equally balanced on the floor. Lift through the ball of your right big toe.
Draw slightly down on the strap. As you do, let the head of your thigh bone (the part of the bone that connects in the hip socket) release and rest in your pelvis. Feel your lower back press into the ground.
Press your shoulder blades lightly into the floor and broaden across your collarbones. Lengthen the back of your neck. Relax the muscles of your buttocks on the floor.
Softly gaze at your right big toe or at a single spot on the ceiling if you can’t see your toe.
Hold for 1-3 minutes.
For a deeper stretch to the inner thighs and groins, place the strap in your right hand and turn your leg outward to the right. Initiate the turning movement from the head of your right thigh bone, not from your heel. Keeping your left thigh pressing down, lower your right leg all the way to the right. Let your toes hover a few inches above the mat, keeping your leg outwardly rotated. Hold for 30 seconds, and then draw your heel back up toward the ceiling.
Exhale as you draw your knee into your chest and let go of the strap. Then, release your leg completely and extend it along the floor.
Repeat on the opposite side for the same length of time.
It might be difficult for beginners to feel the head of the thigh bone releasing into the pelvis. If this is the case, keep your breath steady and smooth. Bring your awareness to the thigh of your raised leg. As you relax in the pose, you may begin to feel the leg releasing and relaxing downward.
Relax into Flexibility
If you have tight hamstrings, it may seem like they’ll never get flexible. Be patient and practice this asana every day, and be sure to modify the pose as needed.
Common mistakes to watch out
- Straining Neck.
- Lifting torso off the floor.
- Lifting extended leg off of the floor.
- Lifting opposite hip on side extension.
Pavanmuktasana (Air Release Pose)
Pavanmuktasana is a very easy and simple asana to perform, but the key element to this asana is the inhaling and exhaling part.
“Pavan” means “Air”
“Mukta” means “Release”
“Asana” means “Pose”
Caution:
- People operated for hernia or any kind of surgery should not practice this asana.
- Pregnant women should not practice the asana.
- Always check with your doctors before practicing Yogasana.
Benefits:
- Pavanmuktasana is said to do wonders to the stomach as the excess gas is being removed from the abdomen and the intestines work better.
- Moreover, the use of legs hands ad hips strengthens the hip muscles.
- Eases the sciatica and joint pains
- Strengthens the abdominal area and possibly address acidity issues.
- Helps resolve back problems.
- This asana is good when practiced on waking as it stimulates bowel movements.
- It also relieves the trapped gases from the intestine. So early in the morning is the best time to practice this asana.
- Massages the pelvic muscles and is beneficial for menstrual dis-orders.
- Reduces fat in abdominal area, thighs and buttocks.
Common mistake to watch out
- Ensure you are not straining the neck.
Some variations:
There can be simple variations according to what the yoga experts say
- The head can be kept on the ground instead of trying to touch the chin to the knees. This is Sulabhpavanmuktasana.
- There is another variation known as Ardhapavanmuktasana instead bending both the legs only one leg is bent.
- Generally one minute is enough to maintain this asana but some people retain it for longer period.
SethuBandhasana (Bridge pose):
Bridge pose is a beginning backbend that helps to open the chest and stretch the thighs. It is a very simple but powerful posture.
The Sanskrit name comes from three different words:
“Setu” — means “bridge”
“Bandha” — means “lock”
“Asana” — means “pose”
When you’re in the pose, your arms and legs create a “locked bridge” with your body. This pose can be used as preparation for deeper backbends, or practiced with a block as a restorative pose.
Caution:
- Do not perform this pose if you have a neck or shoulder injury.
- Do not support weight on hands if you have wrist injury
- Always work within your own range of limits and abilities.
- If you have any medical concerns, talk with your doctor before practicing yoga.
Common mistakes to watch out:
- Hips are dropped toward the floor.
- Inner thighs are not engaged.
- Knees are bowing out to the sides.
- Toes are running out to the sides.
- Chest is not open.
- Head/Neck are lifting off the floor.
- Shoulders are being raised from the floor.
- Hand position has changed.
Benefits:
- Opens the chest, heart, and shoulders.
- Assists the body in releasing any tension in thoracic and lumbar regions of the spine.
- Calms the mind and is known to be therapeutic for individuals with high blood pressure.
- Bridge pose promotes suppleness in the wrists.
- Stretches the spine, the back of the neck, the thighs, and the hip flexors (front hip joints).
- Because your heart is higher than your head in this pose, it is considered a mild inversion (less strenuous than other inversions, such as Headstand) and holds all the benefits of inversions:
- Relief from stress, fatigue, anxiety, headaches, insomnia, and mild depression.
- Because it opens the chest, it increases lung capacity, which is therapeutic for those with asthma.
- Stimulates the abdominal organs and thyroid glands, which improves digestion and regulates metabolism.
- Because it revitalizes the legs and stretches the shoulders, it can be a particularly rejuvenating pose for those who spend the day sitting in front of a computer or driving.
- It is also a preparatory pose for Shoulderstand (SalambaSarvangasana) and Upward Bow Pose (UrdhvaDhanurasana).
Instructions:
Lie down flat on the back, with your arms at your sides.
Bend both knees and bring the feet flat on the floor close to the buttocks.
Feet and legs are apart, but parallel.
Raise the hips and chest as much as possible.
Bring the hands to support the back.
Feet should be flat on the floor, do not come up on your toes.
Head, neck and shoulders should be flat on the floor.
Breathe evenly and hold for 10-15 seconds.
Sarvangasana (Shoulder stand):
Shoulder stand is deemed the Queen of asanas. It is the ideal Asana for most thyroid gland problems. If you are overactive, it tends to reduce secretion; and if you are under active, it tends to release more thyroid hormones.
The Sanskrit name comes from three different words:
“Sarva” — means “all”
“Anga” — means “limb”
“Asana” — means “pose”
Although the word Sarvangasana translates as “all limbs pose,” the posture is commonly referred to as Shoulder stand because your body weight rests on the top outer edges (the bony parts) of your shoulders. Putting blankets under the shoulders make it possible for the neck to be free to lengthen and get a mild stretch, while the rest of the body lifts straight up in one line. The blankets also prevent you from putting pressure on the delicate vertebrae in your neck. Without this propping, the pressure can, over time, flatten the neck’s natural curve.
Caution:
Do not practice this pose if you are currently experiencing any of the following:
- High blood pressure
- Menstruation
- Glaucoma
- Detached retina
- Pregnancy
- Heart problems
- Middle ear trouble
- Capillary
- When feeling Weak
- Elderly
- Spondylosis
- Slipped disc
Benefits:
- Blood circulatory system, respiratory system and digestive system will be vivified.
- While practicing this yoga pose more blood flows into throat, thyroid gland will be invigorated.
- Sexual disorders are cured easily.
- It rectifies disorders in ears, nose and throat.
- Diseases at the bottom and around the heels are cured.
- Hair loss and premature graying of hair are put to end or controlled.
- Diseases caused in and around groin (also called as hernia) area will be cured.
- Practice of sarvangasana regularly decrease or increase body weight and maintains the perfect body weight.
- Menstrual disorders, frequent abortions, leucorrhoea and barrenness in women are also cured.
- Chronic patients will recover their loosed strength.
- Kidney disorders are cured and urinary bladder is also made to function properly.
- Regular practice of this yoga pose brightens the eye sight, diminishes dimness in hearing and improves the power of smelling in nose.
- It purifies blood. Hence leukemia and such other skin diseases are easily cured.
- Shrinking of skins, wrinkles in face, aged look and stiffness are refreshed and skin begins to bloom.
- Masturbation and loss of seminal fluid through night wetting and other ways are brought into control and helps to restore their health to normal.
- Asthma, liver disorders, intestinal disorders, constipation, diabetes, varicose veins and insomnia are cured.
Instructions:
Lie down flat on the back and place your hands beside your hips on the floor.
Bend your knees and adjust your arms and shoulders, then take your hands to your back.
Come into the pose one leg at a time to maintain the lift of your rib cage. (If you lift both legs at once, you might harm your shoulders and neck.)
When you lift your right leg, straighten your knee and extend your leg strongly toward the ceiling to pull your torso up.
Raise your left leg.
Lift the fronts of your thighs straight up and away from your pelvis.
When you’re up, continue adjusting your hands by walking them up your back toward the floor to prevent your upper back from sinking and to lift the sides of your chest.
Broaden the chest as you roll your outer shoulders down and pull the elbows in toward each other. If they stay apart, try looping a strap around your upper arms, just above your elbows.
Raise your buttocks toward your heels as you lengthen your inner thighs and reach up through the balls of your big toes.
Breathe normally and coordinate the actions of the pose so that you grow from the base at your arms and shoulders up through your legs to your toes.
Although you are working the entire body, let your throat and tongue be soft.
Practice coming down into Halasana.
Through regular practice, you can stay in the pose longer without strain.
After Sarvangasana, you should feel calm and quiet, as if all of the systems of your body are awakened and now able to rest.
Common mistakes to watch out
- Elbows are too far apart or are unevenly positioned.
- Head or/and Neck are twisted to one side.
- Hips are rotated outward, throwing the entire body off balance
- Boy is off-center, leaning to one side.
- Legs are separated
- Knees are bent.
- Breath is held or erratic
- Feet or/and calves are tensed
- Hands are unevenly positioned.
Useful Tips:
- Those who could not raise their body can practice it using pillows.
- It is not good to practice this yoga pose facing east or west. So practice this pose by keep your head towards north is beneficial.
Halasana (The Plow)
Halasana( Plow Pose) is an inverted yoga posture that stretches the spine and shoulders while rejuvenating the nervous system.
The Sanskrit name comes from two different words:
“Hala” means “Plow”
“Asana” means “pose”
It is named after the shape of an Indian plow (or plough), which is used to cultivate the land. In practice, the pose’s soothing and revitalizing aspects prepare the landscape of your mind, body, and spirit for deep contemplation and renewal.
Caution:
Do not practice this pose if you are currently experiencing any of the following:
- Diarrhea
- Glaucoma or other eye problems
- Serious back or neck injury
- Menstruation
- Pregnancy
- Asthma
- High blood pressure
The full expression of the pose — with the feet on the floor — should only be practiced by intermediate and advanced students who have a regular practice. Please attempt the full version of the pose under the guidance of an experienced, knowledgeable instructor.
Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.
Benefits:
- Plow Pose opens the neck, shoulders, and back.
- Stimulate the spinal nerves and brings an increased blood supply to the region, nourishing many of the essential internal organs.
- Improves the blood circulation
- Releases tension from the cervical and shoulder regions
- Massages the internal organs by compressing the abdomen.
- Constipation and indigestion are relieved and eventually gets rid of these completely if practiced on a regular basis with proper guidance.
- Relieves excess phlegm and mucus and regulates the breath.
- Relieves Insomnia and restlessness.
- Helps to develop mental poise and inner balance.
- Enhances mental and physical relaxation.
- Stimulates the stomach, spleen, small intestine, heart, liver, gall bladder and kidney nadis (acupuncture meridians).
Instructions:
Lie down flat on the back with the legs extended, your arms at your sides and palms down.
While inhaling, use the abdominal muscles to lift your legs and hips up toward the ceiling. Support your back with your hands. Bring your torso perpendicular to the floor. Straighten your legs.
Exhale as you slowly lower both feet to the floor behind the head. If you are unable to bring the toes to the floor, lower them as far as possible and keep supporting your back with your hands.
If your feet rest comfortably, place the hands flat on the ground behind the back, palms downward.
Align your hips over your shoulders. Un-tuck your toes and press the tops of your feet into the floor.
Lift your tailbone higher, and draw your inner groin deep into your pelvis.
Keep a space between your chin and chest, and at the same time, lift your chest to open the upper back. Soften your throat. Gaze down toward your cheeks.
Hold for at least 30 seconds breathing gently. Gradually increase to 2 minutes.
To release, support your back with your hands. Then, slowly roll down, one vertebra at a time, bending your knees if you need to.
Common mistakes to watch out:
- Knees are bent
- Hands are out to the sides and are held with palms upward
- Hear or neck is twisted
- Legs are skewed to one side
- Hands are not on the floor.
- Shoulders are twisted.
- Hips and back are not lifting up.
Matsysana (Fish)
Matsyasana is the counter pose to Shoulder stand. It gives a backward stretch to the cervical, thoracic and lumbar regions of the spine and expands the chest fully.
Sanskrit name is composed of two words:
“Matsya” means “Fish”
“Asana” means “Pose”
This asana is called the Fish because it fills the lungs with air which improves the capability to float in water.
Caution:
- Do not practice this pose if you are currently experiencing high or low blood pressure, insomnia, or a migraine.
- Also avoid this pose if you have a low back or neck injury.
- Always work within your own range of limits and abilities.
- If you have any medical concerns, talk with your doctor before practicing yoga.
Common mistakes to watch out
- One or both knees are raised up from the floor.
- Body is not straight.
- Head is not touching the floor.
- Back of the head (rather than the top of it) is on the floor.
- Buttocks are lifting up from the floor.
- Elbows are sticking out.
- Chest is not arching upward
- Weight is on the head or/and neck instead of the elbows.
- Breathing is irregular or forced or breathing is being held.
Benefits:
- Fish Pose stretches the front of the body, particularly the throat, chest, abdomen, hip flexors, and the muscles between your ribs.
- Regulates the calcium in the body, controlling its levels in the blood and its absorption by the body.
- Gives a natural massage to the shoulders and the neck.
- Corrects rounded shoulders. It strengthens the upper back muscles and the back of the neck, which improves spinal flexibility and posture.
- Fish pose increases the capacity of the lungs, which improves breathing and helps to relieve respiratory ailments.
- By positively stimulating the muscles of the abdomen, it also helps to relieve constipation and menstrual pain.
- Regularly practicing Fish Pose will energize the body, and reduce fatigue and anxiety.
- As with other backbends such as Camel Pose, Fish Pose is known as a “heart-opening” yoga position.
- Practicing backbends and opening the front side of the body will help these chakras expand, which can increase self-confidence, well-being, and emotional growth.
- Backbends like Fish Pose can stir up many feelings when practicing, stay calmly aware of these feelings when practicing this pose.
Instructions:
Start by sitting in Cross Legged position, List your knees slightly and bring your arms around the outside of the legs, Hold onto your feet.
Slowly lie back until the entire back and the head are resting on the floor.
Be sure to keep your knees bent.
Pushing with the elbows, arch the back up.
Place theback of the head on the floor so that the top of the head is touching the floor with little weight on it.
Chest is arched upward as much as possible
Keep the weight of the body mainly on the elbows
Without forcing the breath, breathe as deeply as possible, expanding the rib cage as well as abdomen.
Beginners should hold the pose for 15 seconds, gradually increasing it to 90 seconds.
To come down, lift the head slightly, lower the back to the floor and relax.
Shake out the shoulders to remove any tension.
Chakrasana (wheel)
Chakrasana or the wheel pose is a backward bending yoga asana.
Chakra in Sanskrit means Wheel. In chakrasana, the final position looks like a wheel, hence the name.
It gives great flexibility to the spine. It is called chakrasana since the body takes almost a wheel-like, semicircular posture while performing this asana.
Caution:
- Do not try this Asana in case of back injury.
- If you are suffering from heart problems, then don’t try this.
- Headache, Diarrhea and carpal tunnel syndrome.
- High or low blood pressure.
- Do not perform this if suffering from any cardiac or spinal problems.
- Avoid if suffering from hernia.
Benefits:
- This asana strengthens the muscles of the abdomen and thighs.
- Makes the back and hips supple.
- Improves the memory
- It is said to relieve afflictions of the trachea and larynx.
- Strengthens liver, pancreas and kidneys.
- Excellent for heart.
- Good for infertility, asthma and osteoporosis.
- Strengthens arms, shoulders, hands, wrists and legs.
- Stretches the chest and lungs
- Strengthens the arms and wrists, legs, buttocks, abdomen, and spine
- Stimulates the thyroid and pituitary glands.
- Increases energy and counteracts depression.
Instructions:
Lie down on the back with your knees bent.
Place both feet on the floor to close to the buttocks.
Now bring your palms under your shoulders such that the fingers point towards the shoulders and the elbows are shoulder width apart.
Inhale and lift your hips up.
Press your palms firmly into the floor.
With the hips up as high as possible, bring the hands to the floor behind the shoulders.
Your Feet should be pressed firmly into the floor.
With the feet and knees parallel, begin to lift the body off the floor by pushing with the hands and feet.
As the body begins to rise, the hips will lead, followed by the chest.
The neck will arch back as you bring the top of the head to the floor in preparation for the final Wheel position.
Inhale as you straighten the elbows, arching the hips and chest up as high as possible.
The spine should be rolled up so that it may seem to resemble a semicircular arch or wheel.
Allow the head to drop back.
Breathe deeply as you hold this pose for at least 10-30 seconds.
To go back to normal position, bend your elbows to lower your head and shoulders to the floor.
Then bend your knees and bring your spine and hips back to the ground and relax.
Common Mistakes to watch out
- Hips are dropped instead of pushing upward.
- Head is resting on the floor.
- Feet and knees are turned out.
- Legs are not extended.
- Hips are rotated outward, spoiling the alignment of the body.
- Feet are not flat on the floor.
- There is no comprehensive arch to the back.
- Body is twisted to one side.
- Hands are not in line with each other on either side of the head.
- Arms are not extended.
Uttanapadasana (Raised Leg Pose):
Uttanapadasana or Raised Legs Pose is an asana where a person lies supine with the legs, held together, raised straight upwards.
“Uttana” means “intense stretch”
“Pada” means “leg” or “foot”
“Asana” means “pose”
This asana is very helpful for stomach related ailments. It is also said that this helps with weight loss/obesity and slimming.
Caution:
- Do this asana under the expert supervision if you suffer from back pain or have a knee injury.
- You should keep off moving your legs with speed.
- People suffering from muscle overstretch and lumbar fraternities, High Blood Pressure should avoid this pose.
- Don’t practice this pose for more than 5 times a day.
Benefits:
- Strengthen the working of your intestines.
- It helps beat constipation, digestion problems and boosts one’s metabolism.
- Tone the thigh muscles and stomach muscle.
- The vertical position of the legs help improve the blood circulation.
- Reduces the level of fats accumulated in the stomach and also tones up the waist, hips, backbone and spinal cord.
- Prevents and remedies herniation (hernia).
- Advantageous for those who are tolerating diabetes, constipation, stomach upset and nervous weakness.
- Rectifies the pancreatic dysfunction.
- It also tones up the medulla spinals and rectifies disorderliness’s of the backbone.
- Due to all the positive effects it has on the digestive system this asana is also believed to help a man control his rate of ejaculation, helping him beat premature ejaculation.
Instructions:
Lie down comfortably on your yoga mat.
Place your hands by your side and your heels together.
Now as you inhale life your legs up together to the 30 degree position while lifting your head off the ground.
Hold this position for a few seconds and then gently bring your legs back to the floor.
Inhale again and raise your legs to the 60 degree position.
Lower your legs back to the floor after a few seconds.
If you find that lifting both your legs together is difficult, try raising one leg at a time.
Soon you will be flexible enough to lift both your legs together.
ANTHARVANI
The secret of health for both mind and body is not to mourn for the past, nor to worry about the future, but to live the present moment wisely and earnestly.
About Us
Quick Links
Contact Info
- +91 9849350119
- admin@antharvani.com
- Hyderabad, India