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Know about Vriksasana its benefits and precautions

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Know about Vriksasana its benefits and precautions

Step to step

  1. Stand absolutely erect and drop your arms to the side of your body.
  2. Slightly bend your right knee, and then, place the right foot high up on your left thigh. Make sure that the sole is placed firm and flat on the root of the thigh.
  3. Your left leg needs to be absolutely erect. Once you have assumed this position, breathe, and find your balance.
  4. Now, inhale, and gently raise your arms over your head and bring them together in a ‘namaste’ mudra.
  5. Look straight at a distant object and hold your gaze. This will help you maintain balance.
  6. Keep your spine straight. Note that your body needs to be taut, yet elastic. Take in deep breaths, and every time you exhale, relax your body more.
  7. Gently bring your hands down from the sides, and release the right leg.
  8. Come back to the original position of standing tall and straight as you did at the beginning of the practice. Repeat this pose with the left leg.

Benefits

  • Vrksasana can help you to strengthen the spine and in the process, improve your balance and aids in improving your poise.
  • It helps in improving nerve and muscle coordination.
  • It can help to tone your leg muscles and can strengthen the tendons and the ligaments in your leg.
  • It can make your knees stronger and loosen up your hip joints.
  • This pose can also help to strengthen your shoulder, eyes and inner ears.
  • It is extremely effective in providing relief from sciatica and flat feet.
  • This can help to build patience, making you flexible and sturdy at the same time.
  • It can help you to deepen the thorax
  • It can help to boost your concentration and sharpen your mental faculties and therefore, is recommended for students.

Precaution

  • Those with high blood pressure should not lift their arms up, but keep their palms in Namaste at the center of the chest.
  • For those who are frail or elderly, or have osteoporosis, inner ear conditions or balancing issues should take the pose with a wall support for a shorter period of time.
  • Pain in feet, ankles or feet.
  • Discomfort or pain in the hips.
  • People suffering from low blood pressure, insomnia or headache should avoid this asana.


Yoga

Know about Dandasana its benefits and precautions

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dandasana

Dandasana Steps

  • Sit on your yoga mat with the legs outstretched in front of your body. Point your big toes upwards.
  • Keep the spine and neck erect, legs together and feet gently touching each other.
  • Place the palm on the floor by the side of your hips, point fingers towards the toes.
  • Keep the arms straight to provide firm and gentle support to the spine.
  • Stretch your big toes towards yourself and firmly press your thighs and heels into the floor.
  • Engage the muscles of your legs to root your legs down into the ground.
  • Gently press your palms against the floor to elongate your back.
  • Stretch the spine upwards right from the pelvis to the top of your head.
  • Lift your chest up and slightly draw your shoulders back to broaden your collarbones.
  • Maintain a straight gaze and take slow breaths.
  • Hold Dandasana from 20 seconds to a minute depending on how long you feel comfortable.

Benefits of Daandasana

  • This asana helps to strengthen the muscles on your back.
  • It also helps to stretch the chest and the shoulders.
  • With regular practice of this asana, your posture is sure to be improved.
  • The abdomen is stretched and strengthened as well.
  • It is known to cure sciatica and asthma.
  • This asana helps to focus and calm the mind. When paired with proper breathing, it relieves stress and helps enhance concentration.

Precaution During Asana

  • Any wrist or lower back injury

 

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Yoga

Know about Malasana its benefits and precautions

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Know about Malasana its benefits and precautions

Malasana steps

  • Squat with your feet as close together as possible. (Keep your heels on the floor if you can; otherwise, support them on a folded mat.)
  • Separate your thighs slightly wider than your torso. Exhaling, lean your torso forward and fit it snugly between your thighs.
  • Press your elbows against your inner knees, bringing your palms to together in Anjali Mudra (Salutation Seal), and resist the knees into the elbows. This will help lengthen your front torso.
  • To go further, press your inner thighs against the sides of your torso. Reach your arms forward, then swing them out to the sides and notch your shins into your armpits. Press your fingertips to the floor, or reach around the outside of your ankles and clasp your back heels.
  • Hold the position for 30 seconds to 1 minute, then inhale, straighten the knees, and stand into Uttanasana.

Benefits of Malasana

  • It gives the lower back, the sacrum, the groin, and the hips a good stretch.
  • It instigates metabolism.
  • It activates the digestive system.
  • It tones the belly.
  • It improves posture.
  • It increases flexibility in your ankles and knees.

Precaution of Malasana

  • Lower back pain,
  • knee and hip issues are contraindications to Malasana.

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Yoga

Know about Ustrasana its benefits and precautions

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Know about Ustrasana its benefits and precautions

Ustrasana step by step

  • Kneel on the floor with an erect spine.
  • Keep your legs hip-width apart.
  • Rest your hands on the back of the pelvis with thumbs placed on the sacrum.
  • Rotate your thighs inwards and keep your hips directly over your knees.
  • Inhale, lean backward, and expand your ribcage.
  • Keep your chest uplifted, core actively engaged, chin tucked towards the chest while you reach behind with your hands to grab the heels.
  • Gaze softly at the tip of your nose.
  • To come out of the pose, bring your hands back to the hips and slowly come up in a standing position.
  • Hold this pose for 30 seconds.

Benefits of Ustrasana 

  • Ustrasana stretches chest, abdomen, quadriceps, and hip flexors.
  • Improves spinal flexibility; strengthens shoulders and back muscles, thighs, and arms; tones organs of abdomen, pelvis, and neck; reduces fat on thighs; loosen up the vertebrate; opens up the hips, and improves posture.
  • Energizes the body, reduces anxiety and fatigue.
  •  Stimulates endocrine glands, kidneys and digestive system stretching the abdomen and also curse constipation.
  • Stimulates and improves respiratory and nervous systems by proper blood circulation.
  • Activates thyroid glands.
  • Ustrasana helps to heal and balance the chakras.

Precaution during Ustrasana

  • High or low blood pressure
  • Migraine
  • Insomnia
  • Serious low back or neck injury

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