• Full Boat Pose (Paripurna Navasana)

    Full Boat Pose is also referred to as Paripurna Navasana. It requires a great deal of strength along with flexibility and endurance of the body. When performing the pose, the performer should sit down on the yoga mat and pull in the legs .the upper legs are then grabbed on the back side below the knees. The upper body is tilted backward which enables the lower back to carry the weight. The entire upper back is aligned perpendicularly and the legs are slightly pulled so as to maintain the posture. The arms are then extended forward and parallel to the floor. The feet and legs are stretched together and the…

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  • Dolphin Pose

    The pose is also called puppy pose in yoga. When doing dolphin pose one should come onto the floor on both knees and hands. The knees are set directly below the forearms and the hips. The shoulders should be directly above the wrists while the palms are firmly pressed together. The toes are curled under, and the individual should exhale and lift both knees away from the floor. The tailbone is then lengthened away from the back of the pelvis and it is lightly pressed toward the pubis. The sitting bones are lifted toward the ceiling and the inner legs are drawn up into the groins. The individual practicing the…

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  • Shoulder Pressing Pose (Bhujapidasana)

    One should start it by squatting with the feet. The knees should be kept wide. The torso is tilted forward between the inner thighs. Keep your tolsal low and raise the hips until your thighs are parallel on the floor. The upper left arm and the shoulder should be snugged as much as possible under the back of the left thigh above the knee. Place the left hand on the floor at the outside edge of the left foot while fingers point forward one should repeat to the right as the upper back round. The inner hands are then pressed firmly against the floor. Slowly begin to rock the weight…

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  • Upward Facing Dog (Urdhva Mukha Svanasana)

    Upward Facing Dog (Urdhva Mukha Svanasana) is simple resting position and very much similar to cobra pose. It is suitable for beginners also and can be performed by everybody. It is highly beneficial for your lower back pain and wrists. If you are pregnant then you should not try this position without doctor’s consultation. It also stretches your shoulders and chest muscles. It also stimulates your abdominal organs and nervous system. It is necessary to stretch the shoulders actively to enjoy the full benefits of Upward Facing Dog (Urdhva Mukha Svanasana). Step by step guide to Upward Facing Dog (Urdhva Mukha Svanasana) Take a yoga mat and lie straight on…

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  • Upward Bow (Urdhva Dhanurasana)

    Upward Bow (Urdhva Dhanurasana) is a popular yoga pose that targets your back muscles. This is a classic yoga pose that may be performed by beginners as well as advanced yoga practitioners. It is popular as wheel pose in yoga world. Let us discuss Upward Bow (Urdhva Dhanurasana) step by step. Lie down on your back and keep your feet parallel to each other at certain distance. Fix your palms on the floor closer to chest. Keep your fingers pointed towards feet. Inhale slowly and push your pelvis down to floor. Support your hands and feet with trunk perpendicular to floor. Hang your head backwards and breathe evenly. As a…

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  • Locust Pose (Salabhasana)

    Locust Pose (Salabhasana) is an excellent yoga posture for strengthening your back muscles and legs. It provides complete stretch to all body parts. The biggest benefit of practicing Locust pose is that it strengthens your muscles and adds extra flexibility to your body. Let us discuss Locust Pose (Salabhasana) step y step – Start with lying position on your belly instead of back. Keep your arms relaxed with torso and forehead should rest on the floor. Your toes should be turned inward so that you could rotate your thighs. Breathe evenly and raise your arms, head, upper torso and legs from the ground. Stretch your legs, arms and neck as…

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  • Half Frog Pose (Ardha Bhekasana)

    Half Frog Pose (Ardha Bhekasana) is taken as one of the most difficult and challenging yoga poses. As a beginner, you could try this pose with several variations. In proper position, it looks very much similar to half frog pose. This pose is excellent for intermediate yoga practitioners. It is a nice idea to practice Half Frog Pose (Ardha Bhekasana) under trained yoga expert. The main objective of frog position is to add flexibility and strength.  As a beginner, you have to be extra cautious and relaxed. Half Frog Pose (Ardha Bhekasana) strengthens your back muscles and helps to improve body posture. It also stretches your hips and leg muscles.…

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  • Fish Pose (Matsyasana)

    Fish Pose (Matsyasana) is a simple back bending position that opens up your chest and abdomen organs. It also neutralizes the pressure over spine and neck. With a deep stretch, you can enjoy several benefits with Fish Pose (Matsyasana). It offers stretch to various body parts like throat, neck, back and legs. It also improves your body flexibility and body posture. It stimulates your respiratory system and other breathing problems. It is good for menstrual pain and constipation. It boosts up energy levels and reduces stress and anxiety. It is also popular as heart opening yoga position. It helps you with emotional growth and manages various stress levels. Keep your…

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  • Feathered Peacock Pose (Pincha Mayurasana)

    Feathered Peacock Pose (Pincha Mayurasana) is a complicated yoga position where you have to stand up on your hands and maintain your body weight on your hands. This is especially practiced by advanced yoga practitioners. This is a beautiful and challenging yoga pose. The other name for Feathered Peacock Pose (Pincha Mayurasana) is forearm stand. It is not possible to practice this yoga pose without trained yoga expert. It offers complete stretch to all body parts like neck, legs, belly button and back. If you have any menstrual problem then you should avoid this pose. Also avoid Feathered Peacock Pose (Pincha Mayurasana) if you are suffering from headache, hypertension and…

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  • Cow Pose (Bitilasana)

    Cow Pose (Bitilasana) is practiced later in sequence when your body is warm up. It offers a complete stretch to all body parts and prepares you for other activity. This is a gentle flow to bring flexibility to your spine. It is also good for your torso and neck and stimulates your back muscles and abdominal organs. It also opens up your chest and encourages you to breathe deeply. You should practice Cow Pose (Bitilasana) if you wanted to relax your body and mind. It also helps you in maintaining body balance and lowers down regular back pain. The person with back or hip injury should not try Cow Pose…

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