Stomach

Stomach

Bhujangasana (COBRA):

The Cobra Pose opens up the shoulders and the neck, stretches muscles in the shoulders and chest, strengthens the arms and also helps treat constipation. It can be significantly useful at relieving discomfort in the muscles of the back, neck and abdomen.

“Bhujanga”means “Snake”
“Asana” means “Pose”
It reflects the posture of a cobra that has its hood raised and is part of the sequence of yoga postures in Surya Namaskar.

Instructions:

Start with lying down on the floor on your stomach.
Keep your feet together with the tops of them against the floor.
Now bring both hands by the side of the head.
Inhale –Lift yourself up with elbows bent (baby Cobra)
Hold the position for a minute, breathe normally.
Then straighten the arms to get into the Full Cobra.
Hold this position for another minute, breathe normally.
Bring the forehead to the floor and take a long, gentle deep breath.
Place both palms on your both buttocks, inhale and lift yourself up as much as you can(Third version of Cobra).
Hold this position for another minute, breathe normally.
Come back to resting position.

Common Mistakes to Watch out

  1. Wrong hand placement
  2. Locking the elbows
  3. Jamming the neck
  4. Crunching the lower back
  5. Crowding the feet
  6. Lifting the hips

Benefits:

  1. Increases flexibility
  2. Tones the abdomen
  3. Strengthens the arms and shoulders
  4. Decreases stiffness of the lower back
  5. Stretches muscles in the shoulders, chest and abdominals
  6. Improves menstrual irregularities
  7. Elevates mood
  8. Firms and tones the buttocks
  9. Stimulates organs in the abdomen, like the kidneys
  10. Improves blood circulation
  11. Relieves stress and fatigue
  12. Opens the chest and helps to clear the passages of the heart and lungs
  13. Improves digestion
  14. Strengthens the spine
  15. Soothes sciatica
  16. Helps to ease symptoms of asthma

Vrikshasana(The Tree pose)

Tree Pose is a balancing posture improving focus and concentration while calming your mind.
Its Sanskrit name “Vrikshasana” comes from two words:
“Vriksha” means “tree”
“Asana” means “pose”

Tree Pose, with its calming and meditative benefits, is like a standing variation of a seated meditation posture. Keeping calm and focused while balancing on one foot will teach you to sway gently like a tree in the wind, steady and sure no matter what the outside circumstances may be.

Caution:

  1. Due to the balancing nature of the posture, do not practice Tree Pose if you are currently experiencing headaches, insomnia, low blood pressure, or if you are lightheaded and/or dizzy.
  2. Those with high blood pressure should not raise their arms overhead in the pose.
  3. Always work within your own range of limits and abilities.
  4. If you have any medical concerns, talk with your doctor before practicing yoga.

Benefits:

  1. Develops the power of mental concentration.
  2. Develops single mindedness of thought.
  3. Stretches the thighs, groins, torso, and shoulders.
  4. Builds strength in the ankles and calves, and tones the abdominal muscles.
  5. Helps to remedy flat feet and is therapeutic for sciatica.

Instructions:

Step 1

Stand up straight, balancing on the right foot.
Bend the left knee and with the help of your hand, place the foot against the opposite thigh with the knee pointing outward.
The head, neck and spine are in a straight line; do not lean forward.
Right leg is straight, do not allow the knee to bend.

Step 2

Focus on a point straight in front of you.
Release your hold on the foot and bring both hands together at the chest in Prayer position.
Find the balance. The body is balanced on the right leg, try not to waver.

Step 3

Keeping the palms together, slowly extend the arms above the head.
Hold for 30 seconds, breathing gently, gradually increasing to 3 minutes.
Release and repeat on the other side.

Common Mistakes to Watch out

    1. Mind lacks proper concentration.
    2. Standing knee is bent
    3. Standing knee is rotating outward.
    4. Palms are not flat against each other.
    5. Body is leaning to one side or twisted with one hip pushing out.
    6. Thumbs are crossed, instead of side by side.
    7. Bent knee is coming forward, instead of pointing out to the side.
    8. Eyes focusing downward.

Kakasana(Crow pose)

Crow Pose is an arm balancing pose– with the body’s weight supported on the elbows and hands and the head thrust well forward.
The Sanskrit name for this pose, “Kakasana” comes from the word “kaka” means “crow”. It is the posture of a cawing crow.
This pose requires a good deal of strength, so it is often performed closer to the beginning of a yoga class. Be sure to warm up thoroughly with several Sun Salutations (Surya Namaskara) and Garland Pose (Malasana) before attempting Crow.

Caution:

  1. Do not practice this pose if you have a recent or chronic wrist or shoulder injury, or if you have carpal tunnel syndrome.
  2. Women who are pregnant should also avoid this pose.
  3. Always work within your own range of limits and abilities.
  4. If you have any medical concerns, talk with your doctor before practicing yoga.

Benefits:

Crow Pose builds confidence and healthy self-awareness. Getting over your fear of possibly falling on your face requires moving slowly with a calm mind. This focused mindset will help you reduce everyday stress and anxiety, leaving you feeling calm and self-assured.

  1. Strengthens the upper arms, forearms, wrists and shoulders.
  2. Stretches all the muscles in these regions, bringing increased flexibility.
  3. Stretches and lubricates the joints, tendons and ligaments of the upper body.
  4. Expands the chest and increases breathing capacity.
  5. Tones and strengthens the abdominal muscles and the organs of the torso while stretching the upper back and groins.
  6. Improves balance and full-body coordination.

Instructions:

Start by coming into Squatting down with the feet flat on the floor and arms between your knees.
Place your palms down flat on the floor in front of you, shoulder-width apart, with fingers splayed (like the feet of a crow) and pointing slightly inward.
Then bend your elbows out to the sides, making the backs of your arms into shelves for your knees to rest on.
Choose a point on the floor in front of you on which to focus.
Inhale, then while you retain the breath, lean toward this point, transferring your weight to your hands and lifting your toes up.
Exhale and hold the pose for three or four deep breaths.
In the beginning the crow posture can be somewhat painful for the wrists for some people.
To make it easier, try shifting the weight forward until you feel some pressure on the wrists, and then practice lifting first one foot and then the other off the ground until the wrists build up sufficient strength to lift both feet off the ground together.
Initially, hold the posture for 10 seconds, gradually working up to 1 minute or more.
Common Mistakes to watch out:

  1. Head is dropped forward.
  2. Hands are in the wrong position.
  3. Weight is on one side, rather than being balanced.
  4. Concentration is lacking.
  5. Fingers are together, instead of being spread wide apart.

Savansana (Corpse Pose)

Relaxed body and mind function more efficiently.Savasana is a practice of gradually relaxing one body part at a time, one muscle at a time, and one thought at a time.
When you do this practice day after day, it conditions the body to release stress and can improve your sense of physical and emotional well-being.
When there is a build-up of tightness and tension in the body, relaxing—even when you lie down—feels impossible. That’s why it’s important to practice the other, active asanas before attempting Savasana because they stretch, open, and release tension in the muscles.
Relaxed body and mind function more efficiently.Savasana is a practice of gradually relaxing one body part at a time, one muscle at a time, and one thought at a time.
When you do this practice day after day, it conditions the body to release stress and can improve your sense of physical and emotional well-being.
When there is a build-up of tightness and tension in the body, relaxing—even when you lie down—feels impossible. That’s why it’s important to practice the other, active asanas before attempting Savasana because they stretch, open, and release tension in the muscles.

Instructions:

Lie flat on your back with your arms and legs apart and eyes closed.
Extend your arms and legs outward from the torso evenly and symmetrically.
Place your feet about one and half feet apart, with your legs straight but relaxed, allow your toes to fall outward.
To ensure that there is no tension in the body, shake out the shoulders.
Place your arms at an angle of about 45degrees to your body, relax your hands on the floor with palms pointing upward.
Bring the head back to the center. Close your eyes and breathe through your nose
Mentally scan the body from head to feet, gradually releasing each body part and each muscle group.
Take time to notice all the places where the body is making contact with the floor.
With each exhalation, imagine each limb getting a little heavier and spreading out a little more.
Gradually notice that a feeling of complete stillness draws you inside.
Concentrate and focus your mind on breathing.
You may notice that the breath has become quiet and almost invisible
When coming out of Savasana, first take a few deep breaths.
Give yourself a few moments to regain physical awareness of your arms and legs, and then slowly move your body with gentle attention.

Benefits:

  1. A regular practice of Savasana will train you again and again in the art of relaxation, an essential quality for meditation and a true experience of yoga.
  2. You may notice that your brain becomes quiet and your thoughts slow down, allowing your mind to become clear and focused.

If you are cold during this pose, cover yourself with a blanket

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