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Chaturanga Dandasana is one of the most challenging Yoga asanas for it requires the whole body to take part in it. The intense pose which translates to Four-Limbed Staff Pose in English is an integral part of Surya Namaskar (Sun Salutation). Although this pose resembles a push-up, both are different in a number of ways. The pose is known for its positive effects on the entire body. In the beginning, many find it a bit exigent to practice but as time passes and they become affluent in it, the asana starts getting enormously enjoyable and beneficial.
How to practice Chaturanga Dandasana?
It is extremely important to know the perfect ways to practice the Chaturanga Dandasana because not following the right step may not be as beneficial as it should be and may also cause injury or strain.
• Start with standing straight in Tadasana position.
• Lower down the body, face down. Place the palms flat on the mat and arms straight.
• Maintaining the linear position of the spine, lower the body by making right angles at the elbows.
• Keep the entire body from the toe to the head straight (like a staff) and continue in the same position for a few seconds.
The practice of Chaturanga Dandasana is immensely flexible and interesting if followed using the right techniques. There are a number of benefits of four-limbed staff pose. Let’s look at a few of these:
• Elongates the spine: The central script of Four-Limbed Staff Pose is to keep the spine straight. This helps in advancing the body posture. While the spine is connected to almost every body part, directly or indirectly, it poses a substantial effect in maintaining the ideal body health and stability. Elongation of spine has a lot to do with your personality as it shows how confident and influential you are. A backache is a major problem that can be cured by practicing this pose regularly.
• Enhances the endurance power: Boosting the endurance power of the body is one of the biggest health benefits of Chaturanga Dandasana. Not only physically but also emotionally, the practice of Four-Limbed Staff Pose makes a person intensely tolerant. The asana increases the stamina and teaches the practitioners to be brave enough to fight any sort of difficulty. The Immune system gets flourished which allows the body to keep away from diseases.
• Become a Better Sports Player: Sportspersons are the fan of this pose since it helps them in a number of ways. Chaturanga Dandasana enhances the fortitude which is a primary parameter for succeeding as a Sports player. The pose is a little challenging which fills the mind of practitioners with the feeling of being responsible and fearless.
• Stabilizes the overall body parts: What makes Chaturanga Dandasana different from other poses is that its effects are spread all across the body. Regular practitioners of this pose have normally a stable and more efficient body. Each body part needs to be in some position or other during the asana. One feels the effects of this pose just after completing the practice as it gives calmness in all parts of the body along with a little pain to make sure the body remains stable.
• Arms and thighs muscles get toned: Probably the biggest influence of Chaturanga Dandasana or any other push-up poses is on the arms and thighs. During the pose, almost 70-80% body weight is on the arms. Because the elbows are bent at 90-degree. It puts even more pressure on the arms muscles and plays a vital role in toning it. For getting good muscles and a fine body shape, the low plank is utterly popular among newer generation. Hockey, Cricket, and Tennis players are often seen practicing Four-Limbed Staff Pose, for they need to have sturdy arms to hit the ball.
One thing which must be kept in the mind while indulging in Chaturanga Dandasana is that the correct postures. Without correct posture, it can be difficult to enjoy its enormous benefits. In some cases, it might lead to an injury. It is advised to consult an expert or watch some authentic videos of its practice before starting the self-practice. Whatever it be, one thing is clear that one experiences the beauty of this pose after getting comfortable with it.
Warrior Pose (Virabhadrasana) is a basic foundation of good yoga practices. From forward hips, wide stances, and balances, the Virabhadrasana has it all.
The Warrior Yoga Pose (Virabhadrasana) is a great yoga asana to build strength, confidence, and body awareness. The pose has three variations, Warrior I, Warrior II, and Warrior III suitable for beginners and intermediate level yoga practitioners. In each Virabhadrasana, the practitioner performs the pose in a standing position, either in a lunge or on one leg. The arms are extended and leg muscles are active in all the variations. The warrior series challenge concentration and fuels up the fiery and brave side of a Yogi.
Here is a list of steps of Warrior-II (Virabhadrasana I). Follow the steps carefully for optimal results:
1. Stand tall on a yoga mat with feet-hip-width apart.
2. Exhale, spread the feet 3-4 inches apart. For support, place a blanket under the heel.
3. Bring the right foot out and place it on the outer edge of the mat. Turn the left foot inwards.
4. Upon exhalation, bend the right knee directly over the right ankle.
5. Raise your hands upward and keep the arms shoulder-distance apart.
6. Keep the left leg stretched behind.
7. Hold this pose for 30 seconds.
Precautions and Contradictions:
• Practitioners with shoulder injury should keep their extended arms either parallel or slightly wider than parallel to each other. Alternatively, students can rest the hands on the hips.
• Individuals facing neck problems should keep their head in a relaxing position and should avoid looking up towards the hands.
• Practitioners with high blood pressure and heart problems should practice the pose after consulting a doctor.
Build awareness and confidence with warrior pose in order to advance in your yogic journey. Find out the top benefits of warrior pose below:
1. Builds Strength: Warrior I is a great asana for strengthening the legs, feet, hamstrings, glutes, and quadriceps. Building robustness in these areas acts as a powerful driver for nearly all types of movements and athletic performances. For the physique-enhancement purpose, strong glutes are important for attaining high levels of muscle mass and low levels of body fat.
2.Teaches Body Awareness: An awesome pose that teaches body awareness and increases mind-body connection. The alignment of the pose: the rotation of the foot inwards combined with squaring of the hips, demands that the practitioner has a sense of perception as if the body is in space. This mental challenge develops concentration and an overall sense of physical connection with the self.
3. Develops Courage: As you perform the virabhadrasana I with one leg facing out to 90-degrees angle, posterior facing forward, the other leg at the back, and chest lifted, the pose assists in the opening of the heart and developing courage. The powerful stance gives you inner strength and courage to open to others.
4. Vitalizes the Body: As you hold the stance with stability and integrity, you make way for releasing the tension in the shoulders and neck. The releasing action of the pose works on a physical and mental level as well. The discharge of unnecessary worries relaxes and energizes the practitioner.
5. Good Blood Circulation: The regular practice of warrior I pose helps in maintaining a steady flow of blood throughout the body, especially in lower extremities. Poor blood circulation results in swelling, pain, and numbness in the legs.
6. Active Muscles: The warrior pose makes the muscles of the body active and alert that helps in fortifying the shoulder, arms, and back. Along with enhancing the physical appearance, strong shoulders and arms, it makes the movements easier, prevents injury, etc.
7. Increases Stamina: Virabhadrasana increases the physical and mental endurance of the practitioners. Physical stamina is one of several components used to evaluate the health and fitness of a person. Mental stamina is crucial for handling the difficult situations with strength, clarity, and confidence.
Warrior Pose helps a person appreciate the innate power and develops confidence in a being. So, go on and try out your favorite Virabhadrasana variation.
Unhealthy digestion can lead to many other ailments and to improve its functioning we all swear upon the probiotics. Indeed probiotics and other supplements are great for the digestive process, but they aren’t the only way to increase its functioning. Practicing yoga helps do all the good to your gut and its proper functioning. Yoga is a really helpful and effective tool that cleanses, detoxifies, and boosts digestive functioning. So, to waive off the problem of indigestion, bloating, gas, constipation, cramping, etc., practice these amazing Yoga poses for digestion.
Bitilasana-Marjariasana is a two-pose transition yoga asana that enhances the digestive system, massages organs, lengthens the intestines, and improves blood flow to the epithelial cells.
• Begin with being on the floor on your hands and knees. Align the wrists and shoulders and knees and hips. Keep your head in the center and your gaze downwards.
• Now breathe in and raise your head with the gaze towards the ceiling. Arch your back and lift the butt. This forms a Cow position.
• Now breathe out and to form a Cat position, lift the back upward, and drop the head towards the floor. Soften the gaze downwards.
• Hold each pose for 30 seconds and do the asana for 5 minutes.
This yoga asana balances the body, tones the belly, improves digestion, and stimulates the abdominal organs.
• Begin with standing in Tadasana position and place the legs wide apart from the feet.
• Now put the right foot out at a 90-degree angle and left foot at 15 degrees.
• Balance the body weight equally on both the legs and then bend the body from the hips towards the right.
• Now lift the left hand up and let the right hand touch the floor. Keep your arms straight in a line, and let the right hand rest on the ankle.
• Keep your gaze on the right palm, stretch the body, and hold the pose for 30 seconds. Repeat the pose on the other side.
One of the best yoga asanas for digestion, Pawanmuktasana helps us to release all the trapped gases in the digestive tract.
• Lie straight on the floor on your back and keep your feet together and arms beside the body.
• Now breathe out and bring the knees close to your chest and press the thighs on the abdomen. Then hug or wrap your arms around your legs for support.
• Be in the position for 30-60 seconds. Release and practice the asana for 5 minutes.
The asana improves digestion, increases blood flow, and production of digestive juices, and massages the abdominal organs.
• Sit on the floor with an erect spine, stretched legs outward, and toes flexed inward.
• Now inhale and raise your hands upwards over the head, stretch the arms, and then bend the upper body while breathing out.
• Keep your back and knees straight, hands on the floor or holding the ankles. Hold the pose for a minute.
The yoga pose boosts a fresh blood flow to the digestive system that increases the healthy functioning of it.
• Lie straight on your back on the floor with bent knees and feet flat on the floor. Keep your hands beside the body and use a pillow for supporting the neck.
• Now exhale, fold the knees, bring close to your chest and clasps the hand around them.
• Now turn, and put the knees towards the left, with the help of left hand and push it down.
• Now turn your head and stretch the arms towards the right. Hold the pose for 30-60 seconds and then repeat the same on the other side.
Practice in the morning on a clear stomach and bowels to increase the digestion functionality.
• Sit on the floor with erect spine and legs extended outwards. Bend the right knee and bring it close to the body.
• Now turn the torso towards the right, and place the right arm behind you and palm on the floor.
• Hold the pose for a minute and then repeat the same on the other side.
End the yoga session with a relaxing pose Balasana, followed by Savasana.
Ananda Balasana is Sanskrit for ‘Happy Child Pose’. Interesting name, isn’t it? If you are into Yoga for some time, you might have heard about the Child Pose. Although the ‘Happy Child Pose’ is not as popular as the ‘Child Pose’, the former might have an upper hand when it comes to health benefits. The pose is believed to offer enormous calmness and body stretching. To practice the asana, lie on your back and place your feet upward and knees bent. Hold the outside edge of the feet. Keep the knees open to feel massive calmness.
You must have seen babies swinging their feet up by gripping their little feet with the hands. Not every time you see children doing so but when they are their cheerful Self. That moment is the result of immense happiness that shows the proper growth and warmth the child is undergoing. The frequency of this decreases as the child grows up. This shows another reason for the activity i.e., the state of being carefree, happy, and non-worrisome. Now, imagine the inclusion of Ananda Balasana in Yoga and how relevant it is. Forcing this discussing to conclude, let’s move towards the health benefits of Ananda Balasana Pose.
It relieves lower back pain
Ananda Balasana is a major source of getting relief from the lower back pain. The practice helps lengthen the spine and makes it more attached to the body muscles. Multiple studies have suggested that people suffering from a backache and any other pain in the body should practice the Happy Child Pose. With a continuous practice of Happy Child Pose, pain in the head, arms, joints, and almost all the parts of the body can be cured.
Elongates the hamstrings
The reason why this pose is popular among outdoor sportspersons is the fact that it has a great effect on the hamstring muscles. Soccer and hockey players need much attention of their thigh muscles for they have to run continuously. Regular practitioners have claimed they have attained tremendous balance simply by following the steps of Ananda Balasana. Although the practice looks simple and easy to practice, it has effects on all the joints, bones, and muscles of the legs. Body movement can also be improved by Happy Child Pose.
Pacifies the brain
Mentally and spiritually, Happy Child Pose holds a great significance. It is one of the best Yoga asanas to attain mental calmness. People experiencing sleeplessness should practice this pose every day as it frees up all the stress-related factors present in the mind. Concentration and focus towards one’s goal can be enhanced by practicing the baby pose.
Improves blood circulation
If one needs to be disease-free, blood vessels within the body should work properly and efficiently. A routine practice of Ananda Balasana ensures the blood reaches every corner of the body evenly. A proper flow of blood also leads to an advanced functioning of the body metabolism.
Stimulates digestive fire
Digestion is one such area ‘Ananda Balasana’ has a major impact on. Like the simple Child pose, it helps release the unwanted toxins through an internal massage of the stomach region. This pose is advised to practice after some time of a meal. Experts suggest that a regular practice of the pose before going to bed can lead to a much better digestion.
Fills the body with merriments
Happiness and Joy are what the Happy Child Pose denotes. It lets you forget every worry and tension that have been attacking the mind. This pose reflects the true nature of a Child i.e. Innocence. When one is indulged in Ananda Balasana, that means there is no stress, no fear, and no negativity in any corner of the body. Only merriment prevails in the body.
Unlike what it looks, Happy Child Pose comes with some of the astounding benefits as we have seen above. In the core of this pose, lives the origin of felicity and well-being by destroying all the disease and stress-causing agents. It enlivens the inner child that resides within you and blesses you with a set of creative and imaginative energies. So, get ready to be a child and re-adorn yourself with a beaming energy.
In the entire lifespan, we often come across stressful situations that are uncomfortable and painful. However, as we continue to live with persistent stress, it starts to spoil the physical health, peace of mind, liveliness of the soul, and tarnishes the whole health. Prolonged stress attacks us in a number of tangible and intangible ways like insomnia, poor digestive health, weaker immune system, etc.
Stress physically manifests in the form of continual fatigue. We simply feel drained out. Physical exhaustion can be treated with adequate rest, but mental exhaustion induced by stress requires more than just some physical rest. It demands a tool that is powerful in reducing anxiety, in negating the feelings of being drowsy all the time, and in transforming the overwhelming feeling of nothingness.
The Advasana (Reverse Corpse Pose) widely regarded as the relaxation pose of the yogic science is the best method to trust and adopt for holistically curing the physical and mental exhaustion. A deeply resuscitating pose that stretches the muscles of the body, alleviates pain from the body parts, and centers the mind of a practitioner. An essential pose to prevent tiredness and to gain control over the stressful feelings.
Before we throw light on the benefits of advasana pose, let’s first see the steps and precautions of practicing the pose. The right techniques shall yield maximum and favorable output.
1. Lie straight on a yoga mat with face towards the floor. 2. Keep your legs a few inches apart and extend your arms in front. 3. Fold the hands in a “ Namaste” position. 4. Comfortably rest the forehead on the floor and close your eyes. 5. Breathe deeply, let go off all the stress, and relax your body. 6. Stay in this pose for 5 minutes and gently come out of the pose.
1. Some people may find it difficult to breathe while lying on the stomach. Place a pillow below your chest to prevent breathlessness. 2. Try to keep the body still and avoid too much movement. 3. Do not practice this pose in a distracting environment as it will disturb you and your practice.
Make a note of these top five health benefits of Advasana:
1. Excellent for the Back: Reverse Corpse Pose is a wholesome solution for a backache, neck stiffness, lower back pain, etc. Advasana is really effective in releasing tension, restoring the range of motion, and stabilizing the back and neck muscles. The pose provides a good stretch to the upper body muscles and strengthens them thus reducing the chances of slip disc and other related disorders.
2. Therapeutic For Anxiety: Anxiety has become so commonplace that a majority of us have started to live with it by neglecting it. However, it internally damages our health and well-being. Fortunately, the reverse corpse pose can help us. The advasana proactively counteracts the experiences of depression, mental tension, etc., and assists in keeping the entities sentient.
3. Rejuvenates the Abdominal Organs: A regular practice of reverse corpse pose aids in a better functioning of the abdominal organs. It effectively works on the digestive system, enhances the health of intestines, and results in proper digestive activities. The posture is valuable in increasing the appetite of the practitioners.
4. Relief from Stooping Shoulders: Correct the stooping shoulder syndrome by stepping on a yoga mat and performing the advasana. The reverse corpse pose fixes the muscular imbalance and lengthens the muscles of the upper body. A dedicated practice shall help you get rid of the rounded shoulders and its negative impact.
5. Opens the Ajna: The reverse corpse pose stimulates the third eye chakra– the ajna. Seated between the eyebrows, ajna is the energy center of superior mental consciousness. An activated ajna fosters a feeling of spiritual connection and psychical clarity.
Perform the natural relaxing technique through the Reverse Corpse Pose and elevate your life towards peacefulness and wellness.
Many of us have a habit of popping a pill even for the slightest of health issues and when it comes to a headache gulping a tablet is the preferred way for a majority of us. Headaches can approach anytime and be quite tiring. A pounding head can set us back from doing the simplest of chores. Headaches are draining and can be caused due to various reasons- stress, poor diet, dehydration, hangover, or any other underlying ailment.
Headaches can bring along a lot of strain and pressure on the back, shoulders, neck, and eyes. So, instead of having a pill, head towards the yoga mat, and cure the headache with these seven amazing yoga poses for headache.
• Stand straight with feet about a few inches apart.
• Now breathe in and bend the upper body forward, and touch your forehead to the knees. Hold your big toes with the fingers.
• Hold the pose for 30 seconds. Breathe in and lift the torso. Repeat the same for a few minutes.
2. Ananda Balasana
• Lie straight on your back on the floor. Lift your legs and bring both the knees close to your chest.
• Now hold the big toes with your fingers. And for a deep stretch, open and widen up your legs.
• Then tuck in your chin in the chest and keep the head on the floor. Make sure that your neck, shoulders, back,and spine is pressed flat on the floor.
• Hold the pose for 30-60 seconds while breathing normally.
3. Supta Virasana
• Sit on the floor on your knees and align your knees with the hips. Keep your hands on the knees.
• Now bring your knees close to each other and widen the feet more than hip-width apart.
• Now press the upper part of the feet on the floor and gently lower the hips, keeping it between the heels.
• Now lean the upper body until your back touches the floor and your hands are stretched up above your head.
• Now put your body weight on the elbows and hold the pose for a minute.
• Sit on the floor with a straight back. Stretch your legs outward with the toes flexed towards you.
• Now lift your hands over the head, stretch and then fold the upper body forward from the hips.
• Touch the toes or floor with your hand and be in the position for a minute.
5. Prasarita Padottanasana
• Begin with being in the Tadasana pose. Breathe in and spread your legs 4-5 inches apart.
• Now gently press your feet into the floor and then breathe out. Bend your torso forward.
• Now, keep your head on the floor and let it rest. Place your hands on the floor beside your feet.
• Hold the pose for 30-60 seconds.
6. Adho Mukha Svanasana
• Begin with being on the fours, and form a table-like shape with your body.
• Now inhale and lift up your hips. Then align your knees with the elbows. Doing so, you form an inverted-V with your body.
• Now put your hands on the floor and stretch your neck outwards. Keep your hands, legs, back, and shoulder straight.
• Then let your inner side of the forearm touch your ear. Be in the position for 30-60 seconds.
7. Viparita Karani
• Lie down straight on your back on the floor near a wall and let your hips touch the wall. And place your hands beside the body.
• Now lift your legs and let the back of the legs touch the wall. Your body should form a 90-degree angle.
• With the help of your hands, lift your hips upward and support your back with the hands or a bolster.
• Relax the body and hold the pose for a minute. Release and roll on either side.
Complete your yoga session in the Savasana or Corpse Pose. All these yoga poses for headache will definitely help you find an instant relief naturally.
Bow Pose or Dhanurasana is a popular Hatha Yoga pose, where ‘Dhanur’ stands for ‘Bow’ and ‘asana’ stands for ‘pose’. In the posture, the torso and upper part of the legs become the body of the bow, whereas the arms and the lower part of the legs become the ‘bowstring’. This prone position has been practiced for centuries and has been offering driving results to its practitioners. A heart-opening pose, it has the capability to engross the whole body in its grasp, which makes it so popular in the yoga fraternity. People with dropping or rounded shoulders, bad posture, and blocked heart chakra must practice the Bow Pose on a daily basis. Some other health benefits of performing this asana are:
Massages the Digestive Organs
As we enter into the posture completely, all of the body weight gets transferred to the abdomen area. This mild pressure starts to gently massage the internal organs and when we add deep breathing to it, the massaging motion gains momentum and creates further relaxation. Many practitioners have reported an enhanced bowel movement as well after performing this pose as it helps in detoxifying the kidneys, liver, and intestines.
Works with Lower back
The upward lift of the torso and the lower body which forms the base of the bow adds suppleness and flexibility to the spine. The subtle weight on the spine helps the practitioner to get a good stretch in the back which ultimately removes a backache. This pose is also prescribed to people suffering from the problem of slip-disc. The simple motion has a long reach when it comes to strengthening the entire back.
Stretches the entire body
If we look closely, each and every part of the body gets engaged in performing this posture. The front of the torso with the core and upper thighs becomes the body of the bow, while the lower legs are stretched up to meet the arms (which are also stretched) so as to form the string of the bow. The neck is lifted and the gaze goes to the ceiling. This whole movement makes the practitioner work up their entire body with the help of just one asana.
Helps in weight management
Weight management or obesity is one of the biggest concerns faced by us. Dhanurasana activates the entire body and removes lethargy by creating alertness which makes the practitioner agile and active. Lethargy is the biggest enemy of a healthy body. Furthermore, as mentioned earlier, the entire weight of the body is rested on the abdomen which helps in shedding the fat in the belly region. Many people practice Dhanurasana in conjunction with Sun Salutations and few other postures to achieve a slim physique.
Opens the chest and shoulders
Our sedentary lifestyle gives way to the continuous hunch of the shoulders that creates tightness and inflexibility. The motion of extending the arms backward to meet the toes stretches both, the shoulders and the chest. It is popularly referred to as the chest-opener or shoulder-opener pose. Just like a bow is arched handsomely and maintains a good posture, this asana also comes in handy to achieve a good posture, well-squared shoulders, and an erect chest.
Alleviates Other Diseases
As we have discussed previously that the posture helps to massage the abdomen, the pancreas, kidney, and liver, everything gets activated. While the pancreas is responsible for maintaining the blood sugar levels, this posture comes handy in controlling diabetes. Also, liver cleanses the body and with the help of the Bow Pose, a number of people have combated liver-related issues. Many other conditions like blood purification, maintaining heart health, activating the thyroid gland and the adrenal glands, etc., are also tapped by practicing it.
All of these factors combine to create a healthy body, a refined mind, and a whole soul. This is why, it would not be wrong to say that Bow Pose combats not just one, but several diseases.
Dig into a wheel pose and harvest its rewards. Discover the astounding health benefits of chakrasana here.
Yoga Asanas– the physical body movements and one of the core elements of traditional discipline of yoga are the techniques to maintain the health and wellness of the body-mind and also the means of inner unfoldment. With a close attention to the alignment and interlinking of breath with the yoga postures, the poses act as a vehicle to awaken the Kundalini, help us walk on the path of self-discovery, and unite us with our authentic Self.
Chakrasana (Wheel Pose) is a powerful back-bending posture that is effectual in counteracting the episodes of depression, feelings of unhappiness while lengthening and toning the entire body from spine to toe.
Modify the pose with the help of yoga props and nurture your health with its multiple benefits. Take a look at the steps involved in performing a modified Chakrasana:
1. Begin in a corpse pose. Bend your knees and bring your heels as close to your hips as possible. Place a yoga block in between the inner soles so that your feet remain parallel to the ground.
2. Extend your arms overhead, bend your elbows and place the palms on the floor beside your head. If you are a beginner to the pose, place a yoga block under each hand for extra height and correct alignment.
3. Keep your elbows towards the ceiling, fingers below the shoulders and forearms parallel to a yoga mat.
4. Inhale, press your feet against the yoga blocks to lift your hips upward. Now, compress the hands to raise the shoulders and head off a yoga mat.
5. Slowly, come into a full wheel position with head tilted backward. Straighten your legs, arms, and lift your chest up.
6. Look at the floor in between your hands.
7. Hold this pose for 30 seconds.
Take a glance at the best seven health benefits of wheel pose:
1. Therapeutic for Asthma: All those suffering from asthma may consider the practice of wheel pose, a natural and non-invasive method of curing this chronic lung disease. Wheel pose stretches and opens the lungs thus therapeutically treating the disease of asthma. The posture effectively fights various respiratory problems thus mitigating the chances of developing asthma.
2. Stretches the Upper Body: Chakrasana is a good upper body workout. A regular performance of wheel pose potently stretches the spine, chest, shoulders, and upper back. The lengthening action helps keep the upper body in good health and prevents the onset of diseases related to spine, shoulders, back, and chest.
3. Provides relief from Depression: Do not let the deadly disease of depression overpower your body, mind, and soul. Instead, cure it through the practice of yoga. Perform chakrasana to get relief from mild depression and heal your soul. With an everyday practice of chakrasana, keep anxiety and depression away.
4. Invigorates the Pituitary Glands: Balance the gland of the endocrine system– the pituitary gland with wheel pose. The wheel pose stimulates the functioning of the pituitary and thyroid glands thereby helping a body to reproduce, grow, and carry out diverse functions in a healthy fashion. Additionally, the pose is helpful in regulating the hormonal imbalances that can take the shape of a tumor or cysts in future.
5. Refreshes the Body: Say ‘No’ to artificial body energizer and embrace the natural body, mind, and soul rejuvenator– the Wheel Pose. Make it a habit to practice Chakrasana and feel high on energy, strength, and vigor all day long. By refreshing the body and mind, the pose helps foster a feeling of calmness and contentment.
6. Good For Arms and Wrists: As you extend your arms and hold your weight on your hands, you work on the health and strength of your arms and wrists. Strong arms and wrists help in the lifting of weights and allow to perform the daily acts with ease.
7. Balances the Hormones: The wheel pose improves the hormonal secretion in the body that maintains the health and wellness of the body. The enhanced hormonal secretion is said to aid in fertility.
Do not hesitate to practice a wheel pose. Inculcate the posture in your daily life to reap the health benefits of chakrasana and nurture your overall health.
We all are We swear that one fine day we will relax and breathe deeply, we will head out to pause and smell the fresh fragrances of the blossoming flowers, will go out for long walks in pleasant weather, pick up the book that has been collecting dust, one day we will actually slow down and start living. Not this day, no energy left, Not this week, it’s too hectic, etc. We all know tomorrow never comes.
So, spend few minutes in the practice of yoga and free yourselves from the chaotic life. Perform diverse yoga postures and yogic breathing exercises that work on your entire body including the respiratory organs, heart, mind, and so much more. It lowers stress levels, increases metabolic processes, reduces fatigue, and boosts energy levels. Yoga exercises fuel your body, mind, and spirit with vitality, and help build endurance allowing you to take up your favorite activities at the end of the day.
Here are the key yoga poses for stamina. Take a glance at the postures below:
1. Seated Wide-Angle Pose (Upavistha Konasana): Put an end to the tensions of the day as you dig into a seated wide angle pose. Upavistha konasana connects you back with your body after a long day and helps you rest in peace.
Instructions: Begin in a staff pose with spine and legs straight. Spread your legs as wide as you can, keeping your toes flexed and legs active. Make sure your knees are pointing towards the ceiling. Relax your shoulder blades, lift your chest, and place your hands between your legs. Inhale. Now, exhale and walk your hands in front to a point where your body feels comfortable. If possible then lean your torso forward towards the ground. Stay here and take 15-20 breaths. To release, come into an upright position.
2. Goddess Pose (Utkata Konasana): Find balance both internally and externally with this powerful squat yoga pose. Channelise your inner goddess with Utkata Konasana and carry out your day with energy and grace.
Instructions: Stand in the mountain pose. Widen your feet 3-4 inches apart. Pivot your heels inward and toes outward. As you exhale, bend your knees, thighs parallel to the ground, and align your hips with your knees. Make sure the knees are stacked directly over the ankles. Outstretch your arms in front and fold your elbows to a 90-degree angle. Keep your fingers spread and in an upward direction. Press the feet firmly into the ground. Hold this pose for 30 seconds. To come out of the posture, come back into the mountain pose.
3. Plow Pose (Halasana): Relax your body and rejuvenate your mind by practicing the plow pose. An effective yoga asana that rewards the whole human system and potently enhances the stamina.
Instructions: Lie on the ground on your back. Rest your arms by your side and keep your legs straight. As you breathe in, make use of your abdominal muscles to lift the legs and hips upward. Keep your lower back parallel to the floor. Gently, lower your legs down and locate your toes on the floor behind your head. Either support your back with your hands or clasp them on the ground. Look at your cheeks. Remain in this pose for 20-30 seconds. To exit, roll down and come back into a lying position.
4. Child Pose (Balasana): A resting pose that has the power to alleviate stress and fatigue. It gently stretches the body, therapeutically relieves pain, and effectively restores body balance.
Instructions: Kneel on a yoga mat with hands on your knees. Spread your knees wide and sit back with your hips placed on the heels. Elongate your spine. With an exhalation, bow forward, draping your torso between the thighs. Bring your forehead to rest on the ground. Extend your hand backward, palms up. To exit, bring your hands in front and sit back on your heels.
5. Mountain Pose (Tadasana): Practice this foundational pose daily to improve your focus, endurance, and energy levels.
Instructions: Stand tall on a yoga mat with weight evenly distributed across the feet. Keep breathing and focus on the present moment. Ground your feet and raise your arms overhead. Either keep them parallel to the floor or fold them together. Gaze in a forward direction. Hold this pose for 60 seconds.
Make these yoga postures for stamina a part of your life and be cheerful and energetic.
Perform child pose and reap its many health rewards. Learn the steps and benefits of balasana from this blog.
Whether you are scrambling to meet the growing demands of a fast-paced living or just finding it hard to make time for rest, the overworked body and exhausted mind take a toll on your mood, mental sharpness, and the ability to produce productive output. In such scenarios, the practice of child pose seems to be the answer to all your difficulties.
The Balasana (child pose) is an extensively rejuvenating yoga posture that provides the way to loosen up tensed muscles and refreshes a stressful mind after a long, sweaty day. The pose has nourishing and nurturing abilities that revive the health and wellness of the practitioners. A nice resting yoga asana at the end of the tiring day to unwind all the problems of life.
The following paragraph details out the instructions for performing a child pose (Balasana).
Reach on your fours on a yoga mat. Bring the toes of your feet together and sit back on your heels. Now, separate your knees wider than your hips. Exhale, slowly lean your torso in a forward direction and drape it between the thighs. Narrow down your hips so that they nestle between the inner thighs. Lengthen your tailbone. Rest your hands alongside your torso with palms in upward direction and shoulders released towards the floor. Stay in this pose for 60 seconds.
Given below are the ten health benefits of child pose that anyone can reap through a regular practice of the yoga posture.
1. Stress Therapy: There is no better or natural method to release stress than the performance of child pose. A relaxing yoga asana that provides the golden opportunity to release all the tensions and to enliven the soul. A regular practice of child pose therapeutically releases stress, fatigue, and depression.
2. Release the Hip: Many people complain about tight hips that is mainly because of constant sitting in a particular place for prolonged hours. Do you wish to know the solution to this problem? Well, everyone dealing with this problem wants to. The child pose has the innate ability to relax the hip joints and to loosen up the tight muscles in and around the hips.
3. Relax the shoulders: Apart from the many health benefits the thing that makes the child pose so interesting and enjoyable to practice is the modifications and the variations. While practicing the Balasana there are two ways you can place your arms and shoulders as per your convenience and each position relaxes and benefits the arms and shoulders greatly.
4. Alleviate Sacroiliac Pain: If you perform the restoration version of the child pose, one modified with the yoga props such as pillow and bolsters placed between the thighs and lower legs, you shall be able to relieve the pain around the sacroiliac area. The practice of balasana with correct alignment also helps reduce the sacroiliac pain.
5. Treat Disk Problem: If you are suffering from slip disc, degenerative disc or herniated disc then consider doing child pose. The practice of balasana is effective in treating the disk-related problem effectively and in a painless manner. It is always advisable to consult a doctor about the nature of the disk problem before taking up the practice of yoga for best results.
6. Reduces Back Pain: An easy, cost-effective, and tested method of reducing radiating back pain. Support your torso and neck on a yoga prop and discharge your back pain. The consistent practice shall provide you a long-lasting relief from a backache.
7. Addresses facet joint problems: For several individuals, the main cause of a backache is facet joint problems and child pose is the holistic answer to this problem. The Balasana soothes the irritated facet joints.
8. Stretches the spine: Stretch and strengthen your spine with Child Pose. It actively lengthens the lower back muscles, enhances flexibility in the spine, and promotes good health of the building block of a back–the spine.
9. Enhances Blood Circulation: The child pose improves the flow of blood throughout the entire body and enhances the supply of nutrients which keeps the body organs at their optimal health. Healthy organs in return keep the person healthier.
10. Rejuvenates the Body: A practice of Balasana deeply rejuvenates a person’s body, mind, and soul and infuses him with the strength to carry on the day.
Take on the practice to reap the amazing benefits of Balasana (Child Pose) and transform into a robust being. Make sure you never miss a day.