A Beginner’s Guide to Chakras and Their Benefits

In Sanskrit, ‘Chakra’ means ‘wheel’ or ‘circle’. Chakras are wheels of pranic energy at specific areas in the body which controls the circulation of prana permeating the entire human structure. Chakras are beyond human perception because they belong to the Sukhsma sharira or subtle body.

The chakras are both real and symbolic. They represent the centres of subtle energies or prana within the pranic body in which each chakra is associated with pranic energy at specific frequency levels and subtlety. They also represent the progressively higher state of awareness. The chakras symbolize varying levels of awareness in man from the more instinctive realms associated with the Muladhara chakra to the more intuitive realms associated with Ajna chakra.

So, each chakra has two defining characteristics, i.e. prana and consciousness or awareness. Physical and mental stimulation of these psychic centres (chakras) rouses to the psychic potential in man and provides him with an insight into his own reality which is the aim of the yoga practices.

There are seven chakras in the human body and these chakras lie at the points of intersection of the three main nadis i.e. Ida, Pingala and Sushumna. The seven chakras are the Muladhara, the Swadhisthana, the Manipura, the Anahata, the Vishuddha, the Ajna, and the Sahasrara chakra.

When you practice yoga and mudras, the chakras get balanced and brings physical and mental stability in your life. Let us understand how the chakras operate and what are their effects on the human body.

1. Muladhara Chakra (The Root Chakra)

Muladhara chakra or the Root chakra means the support for other chakras. It is associated with the reproductive glands. It is located at the base of the spine and the seat of kundalini shakti. Its colour is red and is symbolised as a lotus flower which has four petals. It is the centre of the physical energy, grounding and self-preservation. Th element of this chakra is earth. The root chakra governs the back, feet, hips, ovaries, vagina, spine, and legs. It is responsible for the fight and its response when the survival is under threat.

2. Svadhisthana Chakra (The Sacral Chakra)

Svadhisthana chakra, also known as the Sacral chakra, or the spleen chakra, is located just below the navel near the abdomen. It is a seat of shakti and is represented as an orange coloured lotus flower which has six petals. The element of this chakra is water. If the Sacral chakra is working well, one will feel confident and emotionally balanced. If this chakra is overactive, one tends to be emotional all the time. It governs the reproductive organs, bladder, bowel, and lower intestine. Cleansing of this chakra is possible by getting rid of low self-esteem, fear and desires.  

3. Manipura Chakra (The Solar Plexus)

In Sanskrit Mani means jewel and pura mean place. Manipura chakra has been so named because of its radiant lustre which makes it look like a jewel. This chakra is a centre of dynamism, dominance, and self-assertion which is represented by a yellow coloured lotus flower which has ten petals with an inverted triangle representing fire. It governs the spleen, stomach, upper intestines, upper back and upper spine. This chakra symbolises peace. When the consciousness rises above this chakra, one is said to get free from stress and tension.

4. Anahata Chakra (The Heart Chakra)

In Sanskrit Anahata means unstruck. This chakra is said to be located in the centre of the heart where the unstruck vibration of the eternal nada or sound can be sensed. It is represented by a green coloured lotus flower of twelve petals located in the centre of the chest. It is the seat of emotions and feelings, of unconditional love, compassion, selflessness, and devotion. One’s real self which is always pure and stable is said to reside here. Love manifests in the heart giving rise to the feelings of universal brotherhood and tolerance. The Anahata chakra bestows on one sense of responsibility, total security, confidence, and chastity. Biologically, this chakra is related to the heart, blood, lungs and the circulatory system and the immune and endocrine systems. The imbalanced working of Anahata chakra leads to love related problems. The imbalance creates agitation in the thymus glands, the endocrine gland that is associated with this chakra. Asthma and disorders of the heart are believed to result if the chakra is underactive. If the chakra is overactive, one tends to suffocate another with love- a selfish kind of love.

5. Vishuddha Chakra (The Throat Chakra)

The Sanskrit word Shuddha means ‘Pure’ and Vi is used as a prefix to enhance the quality. The centre of pure consciousness and creativity, the Vishuddha chakra is symbolised by a sky-blue lotus with 16 petals. When the consciousness dwells in this chakra, one develops right understanding and discrimination, and as a result, does not experience dualities in life. One accepts everything, both the good and the bad and is able to have pure relationships with others but with detachment. On the physical level, this chakra is associated with the thyroid gland and the lungs. It controls metabolism and the activity of the vocal chords, the pharynx and the oesophagus. It influences the way we express ourselves. If the chakra is underactive, one suffers from cold, cough, thyroid problems and lack of communication skills. If it is overactive, one becomes extra talkative and boastful. One should practice meditation, Bhramari pranayama and yoga asanas like Bhujangasana to maintain balance in this chakra.

6. Ajna Chakra (The Brow Chakra)

This highly important chakra is known by various names; as the third eye or jnanachakshu – the eye of wisdom; as Triveni or the confluence of three rivers; as the guru chakra; and, the eye of Shiva. The word Ajna means ‘command’ in Sanskrit. An advanced student who is in deep meditation will receive commands or guidance from his guru and from the divine self. This Chakra is denoted by a lotus flower which has two petals. It is a gate which opens the way for our consciousness to ascend to its final destination, which is the seventh centre. On the physical level, Ajna is apparently related to the pituitary gland and the small brain which secretes hormones to communicate to the rest of the endocrine system and also connects to the central nervous system via the hypothalamus. The hypophysis has a vital role in the physical basis of consciousness.

It is the seat of wisdom and intuition. If it is underactive, one will experience negative thoughts, fatigue and incur more of the bad karmas. If this chakra is overactive, one ends up living in a world of fantasy and may even suffer from hallucinations. This chakra can be opened by contemplation on the divine, pranayama and Guru’s Grace.

7. Sahasrara Chakra (The Crown Chakra)

The most sacred chakra of all is Sahasrara Chakra meaning “one thousand”. It has been named so at is depicted by a brilliant violent coloured lotus flower comprising a thousand petals. It is the centre at which Self-realization happens. When the kundalini is awakened, it ascends up to the Sahasrara chakra through the various chakras. At the Sahasrara Chakra, the kundalini merges with its source and attains supreme bliss. This chakra is related to the pineal gland, a sensitive gland producing the hormone melatonin which regulates sleep and wakefulness. When it functions properly, one’s thinking power and intelligence improve. The gland is large in childhood but shrinks by puberty. The Ajna chakra helps in giving one the direct perception of the ultimate reality through the central nervous system. Sahasrara chakra is an integration of all the qualities of other chakras. It can be activated only by the Divine Grace.

12 Basic Asanas of Hatha Yoga and its Benefits

Hatha Yoga is a holistic way of achieving mastery over your body and mind. This further leads to health, joy, and happiness. Hatha yoga refers to the practice of physical asanas or yoga postures. Hatha yoga practices help to calm your body, mind, soul and prepare for the deeper meditation. It can be explained in two ways. ‘Ha’ means ‘Sun’ and ‘tha’ means ‘Moon’. Hatha means balancing the sun and Moon energies in your body. It also means ‘forceful’ in Sanskrit. Because the ancient yogis believed that the yoga practice was challenging.

We have three main nadis in our body namely Ida, Pingala and Sushumna. Ida spirals up the left side of the spine ending at the left nostril, whereas Pingala ending at the right nostril. Hatha yoga is the science of maintaining the balance between the Ida and Pingala to bring us to the higher consciousness of life. It also activates the third Nadi which is called Sushumna towards the path of enlightenment.

“Hatha Yoga is the science of using the body to prepare oneself for the ultimate possibility”-Sadhguru

Hatha Yoga works on five principles to find the ultimate possibility in your life.

• Proper Exercise
• Proper Breathing
• Proper Relaxation
• Proper Diet
• Positive Thinking and Meditation

The 12 basic asanas have more meaning than just the postures or stretching your body. It activates the chakras which are the pranic energy channels along with increasing the flexibility of the spine, stimulating the immune system and strengthening each body parts. Moreover, it also helps to alleviate diabetes, arthritis, stress-related diseases and sexual disorders. Regular practice of these 12 poses ensure to bring physical, mental and spiritual equilibrium in your body.

12 Hatha Yoga Poses

Let’s practice the 12 basic asanas to live with a sense of divinity, spirituality and stress-free life.

1. Headstand (Sirsasana)
2. Shoulderstand (Sarvangasana)
3. Plough Pose (Halasana)
4. Fish Pose (Matsyasana)
5. Sitting Forward Bend Pose (Paschimottanasana)
6. Cobra Pose (Bhujangasana)
7. Locust Pose (Shalabhasana)
8. Bow Pose (Dhanurasana)
9. Half Spinal Twist Pose (Ardha Matsyendrasana)
10. Crow Pose (Kakasana) or Peacock Pose (Mayurasana)
11. Standing Forward Bend (Pada Hasthasana)
12. Triangle Pose (Trikonasana)

It’s always advisable to discuss with your doctor if you have recent or current medical conditions before you practice the 12 basic asanas of Hatha Yoga. Now, let’s move into each pose in details.

1. Headstand (Sirsasana)

This asana is also known as the king of all asanas. Headstand flushes fresh nutrients and oxygen to the face, creating a glowing effect on the skin. Due to the increase in the blood flow and nutrients into your head and scalp, hair fall gets reduced. Since the adrenal glands are also flushed and detoxified with the regular practice of this pose, you can create positive thoughts. Depression, stress, and anxiety will reduce as you get upside down and smile will come to your face. This pose develops strong core muscles and eliminates the chances of strokes. To know more

2. Shoulderstand (Sarvangasana)

An intermediate yoga pose in which the whole body is balanced on your shoulders. Sarvangasana is also called as the mother or queen of all asanas since it is one of the oldest asanas and addresses every organs and chakra in your body. This asana helps to cure sinusitis, asthma, infertility and relieves the symptoms of menopause. It stimulates thyroid glands, parathyroid glands, the abdominal organs and helps to relieve stress, depression and calms your brain. To know more

3. Plough Pose (Halasana)

An inverted back-stretching pose which provides your entire back with a good stretch and brings flexibility and strength to your back muscles. It stimulates the reproductive organs, thyroid glands and strengthens the immune system of our body. This pose helps women during menopause. Moreover, it provides flexibility to the spine and effective for weight loss also. To know more

4. Fish Pose (Matsyasana)

This is a back-bending sleeping pose that opens the chest, throat, abdomen and helps to cure thyroid disorders. Regular practising of this pose can be a great way to regain balance and flexibility of your neck and spine. It also helps to relieve constipation and menstrual pain. To know more

5. Sitting Forward Bend Pose (Paschimottanasana)

This is a sitting pose which helps to calm your mind and relieve stress. This pose is generally practised later in a sequence when the body gets warmed. Regular practise of this asana gives your entire body a good stretch and is effective for diabetes and high blood pressure. To know more

6. Cobra Pose (Bhujangasana)

This is a back-bending yoga pose which stretches muscles in the shoulders, chest, abdominals and opens up the neck, and tones the abdomen and buttocks. It increases the flexibility of the spine and stimulates abdominal organs and thus improves digestion. This pose heals the diseases and awakens Kundalini which is the divine cosmic energy that brings self-realization. To know more

7. Locust Pose (Shalabhasana)

An intermediate backbend poses which provide your entire back with a good stretch and brings flexibility and strength to your back. This pose stretches out your spine, chest and helps to feel more energized. It stimulates internal organs and enhances blood circulation in the body. To know more

8. Bow Pose (Dhanurasana)

This is a back-stretching pose which helps to stimulate the reproductive organs and relieves the mensural discomfort with regular practice. It strengthens the back and abdominal muscles, tones legs, arm muscles and helps to open up your neck, chest, and shoulders. The function of liver, pancreas, intestine problems and diabetes can be improved with the practice of this pose. To know more

9. Half Spinal Twist Pose (Ardha Matsyendrasana)

A powerful seated twist poses which provide various benefits for the entire body. When you twist your body in this pose, it increases the flexibility of your spine, relaxes the nervous system and calms our brain, tones the abdominal organs and improves the digestion. This asana brings many benefits to your body, mind and soul. To know more

    10. Crow Pose (Kakasana)

An arm balance poses which requires strength in arms and shoulders to perform this asana. Kakasana strengthens the muscles of arm, cores and promotes a good posture. It also tones and strengthens the upper arms, forearms, abdominal muscles and wrists. To know more

         Peacock Pose (Mayurasana)

This is an effortless balancing pose that helps to build your arm strength, abdominal muscles, and concentration. It helps to detoxify the body, tones the digestive organs and removes constipation problems. To know more

11. Standing Forward Bend (Pada Hasthasana)

An intense forward stretch pose which provides your entire back muscles with a good stretch and brings flexibility and strength to your back. It helps to alleviate menopause and menstrual problems. Moreover, it also cures asthma, osteoporosis, sinusitis, infertility, and high blood pressure. To know more

12. Triangle Pose (Trikonasana)

This is a standing pose that helps to tone the legs, reduces stress and increases mental and physical equilibrium. This pose strengthens the legs, knees, ankles, chest, arms and stretches and opens the hips, hamstrings, groins, calves, shoulders, chest and spine. To know more

The above classical Hatha yoga asanas have been designed for the systematic movement of every part of your body in a balanced way that can enhance your pranic force and keep you away from stress and lifestyle diseases. You need to take rest between the yoga postures during the session and at the end of the session to feel more energized and to provide your body with enough rest. Corpse pose or Savasana provides you a better relaxation. You can bring variations into each pose mentioned above after mastering the basic asanas completely to deepen your practice.

Corpse Pose (Savasana)

The easiest pose in a yoga sequence, yet the hardest one. Because you need to relax your body, mind and need to restrain yourself from falling asleep while practising. This pose improves concentration, memory and releases stress, depression, tension, and fatigue. It relaxes your whole-body muscles, calms your mind and improves mental health. To know more 

Now, don’t wait. Enjoy the 12 basic asanas of Hatha yoga and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

“Hatha Yoga teaches us to use the body as the bow, asana as the arrow, and the soul as the target”- B.K.S. Iyengar

 

Shitkari Pranayama- Steps & Benefits

An effective breathing technique to calm the mind and cool the body. It is a reliever for stomach and lower abdomen problems.

 Shitkari – Cooling down | Pranayama – Breathing

As the name suggests, “Shitkari” means cooling down. A breathing practice which can cool down your body and gives a feeling of calm and coldness. The decrease of body temperature brings a positive impact on our nervous system and endocrine glands. This is a very good breathing practice to control your thirst and hunger. Though the procedure is different, both the Sheetali and Shitkari pranayama have same benefits. This is also called as “Hissing Breath” because while practicing this breathing exercise, we produce a hissing sound.

Benefits of Shitkari Pranayama

• It calms the mind and acts as an effective stress buster.
• Control high B.P. and purifies the blood.
• Helps to cool down the body temperature and nervous system.
• Helpful in fever, indigestion, and hyperacidity.
• Useful in diseases like tongue, mouth or throat.
• Prevents premature graying of hair and hair fall.
• Cures Insomnia and helps to improve the quality of sleep.
• Helps you in controlling thirst, hunger, and sleep.

Precautions

Practitioners suffering from lower blood pressure, asthma, cold, cough, and congestion should not practice. Avoid this breathing practice during the extremely cold days of winter. If you have any medical concerns, talk with your doctor before practicing yoga.

Steps to do a perfect Shitkari Pranayama

• First sit comfortably in Lotus Pose or simple sitting pose.
• Rest both your hands on your knees in chin mudra.
• Close your eyes, relax your whole body, open your lips exposing the teeth.
• Now, lightly press the tip of your tongue against your lower front teeth.
• Inhale slowly through your tongue with a kind of hissing sound ‘Sssssssiii’.
• After filling your lungs completely, close your mouth and exhale with both nostrils without any retention.
• Now, relax and repeat this for 4-5 times.

 Tips

Shitkari pranayama is best practiced on an empty stomach. People with sensitive tooth should avoid this pranayama. Regular practice of this pranayama decreases the burning sensation which results from stomach acidity.

Enjoy this beautiful breathing technique and remove cold, cough from your body forever with regular practice.

If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

How to do Uttanasana (Standing Forward Bend Pose)

An intense forward stretch pose which provides your entire back muscles a good stretch and brings flexibility and strength to your back.

Ut-Intense | tan-Stretch | Asana-Pose

This asana is pronounced as OOT-tan-AHS-ahna, Sanskrit- उत्तानासन. Uttanasana is also known as Standing Forward Bend, Standing Fold Pose, or Standing Head to Knee Pose. Since this pose gives an intense stretch, we called this as Uttanasana. This asana rejuvenates your body and improves oxygen-rich blood flow to your brain since your head is below your heart when you enter fully into this pose.

Benefits of Standing Forward Bend Pose

• Helps to alleviate menopause and menstrual problems.
• Cures asthma, osteoporosis, sinusitis, infertility, and high blood pressure.
• Relieves anxiety, stress and calms your mind.
• Helps to relieve a headache and insomnia disorder.
• Activates liver, kidney and builds your knees and thighs stronger.
• Improves digestion by giving your digestive organs a good massage.
• Stretches all muscles of the back of your body.

Precautions

If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from lower back injury, sciatica, glaucoma, hamstrings or detached retina should not practice this pose. Avoid this pose if you have a recent back, knee or hamstring surgery.

Steps to do a perfect Standing Forward Bend Pose

• Stand straight on your mat and rest your hands beside you.
• Inhale and raise both your hands above your head.
• Now, exhale and bring your hands down, gently soften your knees and bend forward folding from your hips.
• When you are moving forward, move your hips and tailbone slightly back so that you can move forward easily.
• Ensure to keep your knees smooth during this process. This will allow your buttocks to point up and your hips to move forward into the upper thighs.
• Now, let your hands rest on the ground, beside your feet. Ensure to keep your feet parallel to each other. Let your chest float over your feet. You can feel the fold from your hip bone.
• Turn your thighs inward and bring yourself into your heels.
• Now, look through your legs and hold the pose for few breaths.
• To release from the pose, contract your core and abdomen muscles. Inhale and slowly raise your hand above your head.
• Now, relax and repeat this pose for 3-4 times.

Tips

You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you practice this asana so that your food gets properly digested, and you can expand your body fully during the practice.

For a beginner, it might be difficult to touch your palms to the ground. Gently bend your knees, stay there for few breaths. Do not force your body.  If you are suffering from chronic back injury, then practice this asana keeping your knees bent. You can also practice the Ardha Uttanasana by placing your hands on a wall, such that they are parallel to the floor. Ensure that your legs are perpendicular to your torso.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

How to do Padmasana (Lotus Pose) and Benefits

A powerful spiritual and meditative pose which channels our life force, relaxes the mind and calms the brain. The regular practice of this pose will keep you rooted and feel more energetic. This pose symbolizes purity, beauty, majesty, grace, wealth, richness, knowledge, serenity, fertility, enlightenment, spirituality and cosmic renewal.

Padma-Lotus | Asana-Pose

This asana is pronounced as Pa-dah-maa-sun-aa, Sanskrit- पद्मासन. Padmasana posture resembles a lotus flower after you enter into this pose. In the Hindu scriptures, Goddess Lakshmi seats herself on an open lotus. Even other gods like Lord Ganesha and Lord Vishnu are shown seated on the lotus. The lotus is a sacred flower for Buddhists and one of the eight auspicious signs of Buddhism.

Benefits of Lotus Pose

• This pose helps to relieve stress, relaxes the mind and calms your brain.
• Helps to cure sciatica and menstrual discomfort.
• Improves your posture and restores vital energy.
• Leads to smooth labor during pregnancy if practiced regularly.
• Opens up the hips and activates the spine, abdomen, pelvis and the bladder.
• Stretches knees, ankles and makes them more flexible.
• Regular practice of this pose can awaken the chakras and raises the awareness.

Precautions

If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from a knee or ankle injury should not practice this pose. It’s advisable to practice this pose under the guidance of a yoga teacher, especially if you are a beginner.

Steps to do a perfect Lotus Pose

• First, sit on a flat surface with your spine erect and legs stretched out.

  

  Photo Credit: Yoga Divinity

• Now, slowly and gently bend your right knee and place it on your left thigh by using your hands.
• Ensure that your soles must point upward and heels must be close to your abdomen.
• Repeat the same procedure with the left knee.
• Now, both your legs are crossed and your feet are placed on the opposite thighs. Place your hands on your knees with a mudra of your own choice.
• Ensure to keep your head straight and spine erect.
• Breathe deeply and hold this position for as long as you feel comfortable. You can also chant mantras during this pose.
• Now, release and repeat this pose with the other leg on top.

Variation

Photo Credit: Fitness Goals

Once you mastered this pose, you can intensify by practicing Matsyasana from this asana. First, get into the Padmasana, hold your feet with your fingers, lift your chest and lean backward, such that your crown of your head touches the ground.

Tips

You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested. This asana is a meditative pose, so it’s always advisable to practice this pose in the early morning. If you don’t find time during the morning, it can also be practiced during the evening time.

Mudras are practiced while sitting in Padmasana as described above in the procedure. There are different types of Mudras and each has various benefits. It activates the energy flow and helps to release your stress and keeps you calm. Some of the Mudras that work wonders with the Padmasana are Chin Mudra, Brahma Mudra, Chinmayi Mudra and Adi Mudra.

For a beginner, it might be difficult sit longer while placing knee of one leg onto the other legs thigh. You can practice Ardha-Padmasana (Half-Lotus Pose) by placing nay one leg on the opposite thigh. The regular practice of this pose can bring the bring the flexibility over time.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

How to do Padmasana (Lotus Pose)

A powerful spiritual and meditative pose which channels our life force, relaxes the mind and calms the brain. The regular practice of this pose will keep you rooted and feel more energetic. This pose symbolizes purity, beauty, majesty, grace, wealth, richness, knowledge, serenity, fertility, enlightenment, spirituality and cosmic renewal.

Padma-Lotus | Asana-Pose

This asana is pronounced as Pa-dah-maa-sun-aa, Sanskrit- पद्मासन. Padmasana posture resembles a lotus flower after you enter into this pose. In the Hindu scriptures, Goddess Lakshmi seats herself on an open lotus. Even other gods like Lord Ganesha and Lord Vishnu are shown seated on the lotus. The lotus is a sacred flower for Buddhists and one of the eight auspicious signs of Buddhism.

Benefits of Lotus Pose

• This pose helps to relieve stress, relaxes the mind and calms your brain.
• Helps to cure sciatica and menstrual discomfort.
• Improves your posture and restores vital energy.
• Leads to smooth labor during pregnancy if practiced regularly.
• Opens up the hips and activates the spine, abdomen, pelvis and the bladder.
• Stretches knees, ankles and makes them more flexible.
• Regular practice of this pose can awaken the chakras and raises the awareness.

Precautions

If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from a knee or ankle injury should not practice this pose. It’s advisable to practice this pose under the guidance of a yoga teacher, especially if you are a beginner.

Steps to do a perfect Lotus Pose

• First, sit on a flat surface with your spine erect and legs stretched out.

  

  Photo Credit: Yoga Divinity

• Now, slowly and gently bend your right knee and place it on your left thigh by using your hands.
• Ensure that your soles must point upward and heels must be close to your abdomen.
• Repeat the same procedure with the left knee.
• Now, both your legs are crossed and your feet are placed on the opposite thighs. Place your hands on your knees with a mudra of your own choice.
• Ensure to keep your head straight and spine erect.
• Breathe deeply and hold this position for as long as you feel comfortable. You can also chant mantras during this pose.
• Now, release and repeat this pose with the other leg on top.

Variation

Photo Credit: Fitness Goals

Once you mastered this pose, you can intensify by practicing Matsyasana from this asana. First, get into the Padmasana, hold your feet with your fingers, lift your chest and lean backward, such that your crown of your head touches the ground.

Tips

You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested. This asana is a meditative pose, so it’s always advisable to practice this pose in the early morning. If you don’t find time during the morning, it can also be practiced during the evening time.

Mudras are practiced while sitting in Padmasana as described above in the procedure. There are different types of Mudras and each has various benefits. It activates the energy flow and helps to release your stress and keeps you calm. Some of the Mudras that work wonders with the Padmasana are Chin Mudra, Brahma Mudra, Chinmayi Mudra and Adi Mudra.

For a beginner, it might be difficult sit longer while placing knee of one leg onto the other legs thigh. You can practice Ardha-Padmasana (Half-Lotus Pose) by placing nay one leg on the opposite thigh. The regular practice of this pose can bring the bring the flexibility over time.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

Yoga to reduce Uric acid levels and manage Gout

Uric acid is a waste produced by the body during break down of substances or final oxidation of purines. It normally carried in the blood, passed through kidneys and excreted in urine. Uric acid formation in the body is normal and it acts as an antioxidant and helps to prevent damage to our blood vessel lining. But, high level of Uric acid is harmful to our body. It happens when excess uric acid concentrates in the blood. This can happen mainly due to poorly functions of kidneys, pre-existing medical conditions or due to nitrogen carrying compounds in the body. The symptoms of the high level of uric acid include Gout, the formation of kidney stones, fatigue, and joint inflammation. Uric acid levels get increased with the consumption of foods rich in purines.

Gout is a joint inflammation arthritis caused due to a higher level of uric acid in your body, overweight, drinking of a lot of beer and due to eating a lot of meat. The symptoms include sudden burning pain, stiffness, swelling in a joint, sharp pain in your big toe, etc. Pain comes rapidly in less than twelve hours.   But, you can manage gout and reduce the level of uric acid in your body with the regular practice of Yoga poses, lifestyle alterations, and diet changes. Diet always plays an important role in controlling or reducing uric acid in your body. It is always advisable to keep down the consumption of foods that are high in protein, urine content, calcium, and purine content.

The high uric acid level may result in Gout problems but it’s important to remember that not everyone who has high uric acid gets gout and not everyone with gout has high uric acid. You should consult with your doctor before doing any treatment or yoga practice.

Let’s find out some of the best and effective yoga poses which helps to reduce the level of uric acid in your body and alleviate the pain. The regular practice of this asanas prevents uric acid crystals from depositing in the joints, removing it and helping to prevent a flare up.

1. Sitting half spinal Twist (Ardhamatsyendrasana)

This pose stretches shoulders, hips, and back. It also helps to calm the nervous system and tones abdomen.

• Sit up with the legs stretched out, keeping the feet together and the spine erect.
• Bend the left leg and place the heel of the left foot beside the right hip.
• Take the right leg over the left knee and place the left hand on the right knee. Keep the right hand behind you.
• Twist your waist, shoulders, and neck towards right look over the right shoulder.
• While keeping your spine straight, continue long breath in and out.
• While exhaling, release the right hand first, then release the chest and waist. Release your neck and sit relaxed. Repeat on the other side.

2. Cobra Pose (Bhujangasana)
3. Bow Pose (Dhanurasana)
4. Halasana (Plow Pose)
5. Trikonasana (Triangle Pose)
6. Paschimottanasana (Seated Forward Bend Pose)
7. Viparita Karani (Legs-up-the-wall pose)

This pose stretches the back of the legs, calms the mind and nervous system and provides better relaxation. It also regulated blood flow and improves digestion.

• Lie down flat on your back in supine position.
• Position your buttocks closer to the wall as much as possible and then Inhale slowly and deeply.
• Rest both your legs on the wall while keeping them straight.
• Tilt your toes towards your body until you feel the pressure on your hamstrings.
• Stretch both your hands on either side of your body.
• Hold the position with regular breathing for at least 2-3 minutes.

8. Sarvangasana (Shoulderstand Pose)
9. Vrikshasana (Tree Pose)

A perfect posture to improve your balance and strengthen your back and legs.

• Place your right foot high up on your left thigh. The sole of the foot should be flat and placed firmly. Keep your left leg straight and find balance.
• While inhaling raise your arms over your head and bring your palms together.
• Ensure that your spine is straight and take few deep breaths.
• Slowly exhale and bring your hands down and release your right leg.
• Repeat the same procedure with the other leg.

10. Tadasana (Mountain Pose)

A simple yoga which helps in improving your focus and concentration.

• Stand tall with feet together, shoulders relaxed and arms at your sides.
• Take a full deep breath and raise your hands overhead, palms facing each other and arms are straight towards the sky.

11. Pranayama (Breathing Exercises)

Uric acid levels can vary based on sex. Normal values for women are 2.5 to 7.5 mg/dL and for men it’s 4.0 to 8.5 mg/dL. Normal range varies from lab to lab based on the testing method they used. Usually, the normal range is 3.5-7.2 mg/dL but some labs have up to 5.7 mg/dL as the upper limit.

Diet tips for Gout

1. Being overweight increases the risk of developing gout, and losing weight lowers the risk of gout. So, practice yoga regularly to reduce weight.
2. Eat more fruits, vegetables, and whole grains, which provide complex carbohydrates.
3. Avoid foods such as white bread, cakes, candy, sugar sweetened beverages and products with high fructose corn syrup.
4. Keep yourself hydrated by drinking water. An increase in water consumption has been linked to fewer gout attacks. Aim for eight to 16 glasses of water a day.
5. Cut back on saturated fats from red meats, fatty poultry, and high-fat dairy products.
6. Limit daily proteins from lean meat, fish and poultry to113 to 170 grams. Add protein to your diet with low-fat or fat-free dairy products, such as low-fat yogurt or skim milk, which is associated with reduced uric acid levels.
7. Avoid meats such as liver, kidney, and sweetbreads, which have high purine levels and contribute to high blood levels of uric acid.
8. The metabolism of alcohol in your body is thought to increase uric acid production and beer is associated with an increased risk of gout and recurring attacks. So, avoid alcohol and beer.
9. Vitamin C may help lower uric acid levels. Talk to your doctor whether vitamin C supplement fits into your diet and medication plan.
10. Eating cherries is associated with a reduced risk of gout attacks.

Yoga helps in managing weight, improves flexibility, circulation, and prevents the formation of uric acid crystals from depositing in the joints, removing crystals that are already deposited in the joints by mobilizing and excreting them from your body. It can also help to detoxify the kidneys for better uric acid excretion and can enhance lymph flow at the joints to reduce painful gouty inflammation as a natural gout treatment.

 

How to do Halasana (Plow Pose) & it’s benefits

An inverted back-stretching pose which provides your entire back with a good stretch and brings flexibility and strength to your back muscles.

Hala-Plow| Asana-Pose

This asana is pronounced as hah-LAHS-anna, Sanskrit- हलासन. Halasana posture resembles a shape of plow after you enter into this pose. This is one of 12 Hatha yoga poses and very useful for thyroid disorders. A plow is a farming tool generally used in Indian agriculture to prepare the soil for sowing crops. Plow prepares the soil for crops and the same way this pose prepares us for a healthy body and mind.

Benefits of Plow Pose

• Stimulates the reproductive organs and thyroid glands.
• Strengthens the immune system of our body
• Helpful for women during menopause
• Reduces stress, depression, and calms the nervous system
• Strengthens back muscles and opens up the neck, shoulders, abs.
• Provides flexibility to spine and effective for weight loss.
• Helps to make spinal cord flexible and strong.
• Improves digestion and appetite

Precautions

If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from a hernia, diarrhea, slipped disc, sciatica, neck arthritis, high blood pressure, or back problems should not practice this pose. Women shouldn’t practice this pose during pregnancy and menstruation.

Steps to do a perfect Plow Pose

• Lie on your back with your arms beside you and palms facing downwards.
• Now inhale gently and while exhaling press your palms on the ground using your abdominal muscles and raise both the legs vertically at 90-degree angle.
• Continue to breathe normally and allow your legs to touch the ground behind your head by making a 180-degree angle.
• Relax and hold this pose for few breaths. Don’t force your body.
• Now, gently bring your legs down on exhalation.
• Relax and repeat this pose for 3-4 times.

Tips

You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you practice this asana so that your food gets properly digested, and you can expand your body fully during the practice.

For a beginner, it might be difficult to touch your toes on the ground. But, never force your body. Regular practice of yoga will bring flexibility and you can do this perfectly. Practice this asana slowly and gently. Don’t strain your back during the posture. Halasana could be followed by Cobra pose as a counter pose. Once you mastered the Halasana pose, you can intensify(variation) your practice by doing the Parsva Halasana.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

 

How to do Halasana (Plow Pose)

An inverted back-stretching pose which provides your entire back a good stretch and brings flexibility and strength to your back muscles.

Hala-Plow| Asana-Pose

This asana is pronounced as hah-LAHS-anna, Sanskrit- हलासन. Halasana posture resembles a shape of plow after you enter into this pose. This is one of 12 Hatha yoga poses and very useful for thyroid disorders. A plow is a farming tool generally used in Indian agriculture to prepare the soil for sowing crops. Plow prepares the soil for crops and the same way this pose prepares us for a healthy body and mind.

Benefits of Plow Pose

• Stimulates the reproductive organs and thyroid glands.
• Strengthens the immune system of our body
• Helpful for women during menopause
• Reduces stress, depression, and calms the nervous system
• Strengthens back muscles and opens up the neck, shoulders, abs.
• Provides flexibility to spine and effective for weight loss.
• Helps to make spinal cord flexible and strong.
• Improves digestion and appetite

Precautions

If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from a hernia, diarrhea, slipped disc, sciatica, neck arthritis, high blood pressure, or back problems should not practice this pose. Women shouldn’t practice this pose during pregnancy and menstruation.

Steps to do a perfect Plow Pose

• Lie on your back with your arms beside you and palms facing downwards.
• Now inhale gently and while exhaling press your palms on the ground using your abdominal muscles and raise both the legs vertically at 90-degree angle.
• Continue to breathe normally and allow your legs to touch the ground behind your head by making a 180-degree angle.
• Relax and hold this pose for few breaths. Don’t force your body.
• Now, gently bring your legs down on exhalation.
• Relax and repeat this pose for 3-4 times.

Tips

You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you practice this asana so that your food gets properly digested, and you can expand your body fully during the practice.

For a beginner, it might be difficult to touch your toes on the ground. But, never force your body. Regular practice of yoga will bring flexibility and you can do this perfectly. Practice this asana slowly and gently. Don’t strain your back during the posture. Halasana could be followed by Cobra pose as a counter pose. Once you mastered the Halasana pose, you can intensify(variation) your practice by doing the Parsva Halasana.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

 

7 Yoga Poses to cure a headache

We feel a headache on one side of the head to the other and the symptoms which vary from person to person can keep us away from falling asleep at night, skip an important meeting or be getting irritated. This can happen due to various reasons starting from dehydration, stress, tension, hangover or something else. But, when you feel the pain, the only thing you want at that moment is just to get away from that pain. To get the relief we use medicines, balms and what not! But, thanks to Yoga, it helps to release stress and tension in the body and can provide relief from migraines and headaches just by practicing these simple asanas. So, why to wait? Let’s start the practice.

1. Lotus Pose(Padmasana)

This is one of the best meditation poses as it helps to calm down your brain, cures headaches and restores energy levels. It also increases your levels of concentration and awareness.

Sit down on your mat in a crisscross position with spine erect. Keep your left thigh on the right thigh and vice versa. Let your hands rest on the thighs in Gyan mudra (palms facing forward while the thumb and index finger are in touch). Close your eyes and hold this position, while continuously deep inhaling and exhaling. Stay in this position for at least 1 minute and increase the time slowly and steadily.

2. Downward Facing Dog Pose (Adho Mukha Svanasana)

This pose provides blood flow to the head which helps to relieve your headache and leaves you feeling energized.

Sit on your heels, stretch your arms forward on the mat and lower your head. Pushing your hands and strengthening your legs, slowly raise your hips. Press firmly through your palms and rotate the inner elbows towards each other. It will look like an inverted V-shape.

3. Legs Up the Wall Pose (Viparita Karani)

This pose stretches the back of the legs, calms the mind and nervous system. It also regulated blood flow and gently stretches the muscles of your neck and provides you a better relaxation.

Lie down flat on your back in supine position. Position your buttocks closer to the wall as much as possible and then Inhale slowly and deeply. Rest both your legs on the wall while keeping them straight. Tilt your toes towards your body until you feel the pressure on your hamstrings. Stretch both your hands on either side of your body. Hold the position with regular breathing for at least 2-3 minutes.

4. Standing Forward Fold with Clasped Hands

This pose relieves stress in the shoulder, back and neck muscles. It also improves blood circulation and metabolism.

From a standing position, fold your body over at the crease of the hip with the spine long. Relax neck and keep your crown of the head towards the mat. The feet are rooted into the mat. The toes are actively lifted. The spine is straight. The ribcage is lifted. The chest and the thighs are connected. The sacrum lifts up toward the sky in dog tilt. The fingers are interlaced behind the body and the palms are together. The arms and elbows are straight. The shoulder blades rotate towards each other as the hands move forward (away from the lower back). The gaze is down and inward.

5. Seated Forward Bend Pose (Paschimottanasana)

This pose helps to calm the brain by reducing anxiety and stress. An amazing asana for a migraine and headache. To know more

6. Childs Pose (Balasana)

This posture is helpful to rest and relax the muscles of your body. It restores vitality physically, mentally and emotionally by reducing stress and anxiety.

Practice this pose with closed eyes, listening to the sound of your breath. Sit in Vajrasana pose (bend your knees and sit on your heels). Keep your hips on your heels. Lower your head on the mat and bring your hands forward by your side. Press your thighs against your chest and breathe lightly. Touch your head to the ground.

7. Corpse Pose (Savasana)

This pose relaxes your whole body and releases stress, depression, tension, and fatigue. Moreover, it relaxes your muscles, calms your mind and improves mental health.

Lie down flat on your back in supine position and close your eyes. Allow your whole body to be relaxed completely. On each inhaling and exhaling think that your body is totally relaxed. Let your tension, stress, depression, and anxiety go off on each exhaling. Maintain this position for 5-7 minutes.

Tension is who you think you should be. Relaxation is who you are. Regular practice of these asanas will help to get rid of headaches and reduce anxiety and stress.

How to do Sarvangasana (Shoulderstand Pose)

An intermediate yoga pose in which the whole body is balanced on your shoulders. Sarvangasana is also called as the mother or queen of all asanas since it is one of the oldest asanas and addresses every organs and chakras in your body.

Sarva-All | Anga-Limbs | Asana-Pose

This asana is pronounced as sahr-vahn-gah-sah-nah, Sanskrit- सर्वाङ्गासन. Sarvangasana indicates that all parts of your body functions during this pose. Since your body weight rests on the shoulders during this pose, it is also called as Shoulderstand Pose. This is one of 12 Hatha yoga poses and very useful for maintaining physical and mental health.

Benefits of Shoulderstand Pose

• Helps in improving blood circulation and flow of oxygen to upper body and brain.
• Helpful in digestion and improving metabolism.
• This asana helps to cure sinusitis, asthma, infertility and relieves the symptoms of menopause.
• Strengthens the arms and shoulders and gives your spine a good stretch.
• Stimulates thyroid glands, parathyroid glands, and the abdominal organs.
• It helps to relieve stress, depression and calms your brain.

Precautions

If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from a high blood pressure, glaucoma, heart problem, headaches, diarrhea, neck injuries should not practice this pose. Women shouldn’t practice this pose during pregnancy and menstruation. It’s always advisable to practice this pose under the supervision of a Yoga instructor.

Steps to do a perfect Shoulderstand Pose

• Lie on your yoga mat with your legs extending outwards.
• Now, slowly raise your legs either by first folding them at the knees or by lifting them straight.
• Place your palms along your back and hips to support it. Raise your body while pointing your toes towards the ceiling.
• Please remember that your body weight should be on your shoulders. Make sure you breathe gently and lock your chin into your chest.
• Your elbows should be touching the floor and your back should be supported by your hand palms. Hold this pose for as long as you feel comfortable.
• Then slowly and gently lower your body and come back to the lying position.
• Now, relax and repeat this pose for 3-4 times.

Tips

You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested, and you can expand your body fully during the practice.

To give your shoulder an extra support, place a folded blanket beneath your shoulders before you move into the pose. Your head and neck should be off the blanket. The extra support helps to prevent neck injury.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

 

How to do Savasana (Corpse Pose) & it’s Benefits

The easiest pose in yoga sequence, yet the hardest one. Because you need to relax your body and mind and need to restrain yourself from falling asleep while practising.

Sava-Corpse | Asana-Pose

This asana is pronounced as Shuh-vah-sana, Sanskrit- शवासन. Savasana posture resembles the posture of a dead body called Sava (शव) which means corpse. This asana is practised after an active yoga session or whenever you feel tired during the session. It promotes rest and thus relaxation. Concentration and deeper breaths are what you need in this asana practice. (Featured Image credit: Phoebe/Woodandluxe.com)

Benefits of Corpse Pose

• Improves concentration, memory and releases stress, depression, tension, and fatigue.
• Relaxes your whole-body muscles, calms your mind and improves mental health.
• Reduces blood pressure and relaxes your heart.
• Increases energy level, rejuvenates your body and helps to become aware of your own body.

Precautions

This pose is safe and can be practiced by anyone unless you doctor has advised not to lie on your back. It’s always advisable for the pregnant women to rest your head and chest on a cushion.

Steps to do a perfect Corpse Pose

• Lie down flat on your back in supine position and gently close your eyes.
• Allow your whole body to be relaxed completely ensuring there will be no disturbance and fully comfortable in the pose.
• Place your legs comfortably apart and ensure to relax completely and your toes are facing side wards.
• Your arms must be placed along your body and slightly apart, keep your palms open and facing upwards.
• On each inhaling and exhaling think that your body is totally relaxed. Let your tension, stress, depression, and anxiety go off on each exhaling. Do not fall asleep during this pose. This is the most important thing to do.
• Stay in this position for about 10 to 15 minutes. When your body feels relaxed and refreshed, raise your hands behind your head. Give it a complete stretch. By rolling to one side, come to Sukhasana pose.
• Take a few deep breaths, chant three Om’s and slowly open your eyes.

Tips

Savasana brings awareness of your body and mind. After a complex workout which involves twisting, stretching, inverting of muscles, this pose allows your body to take full rest and release the tension of your body. Always include this pose in your yoga session to give your body peace and rest.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

 

How to do Savasana (Corpse Pose)

The easiest pose in yoga sequence, yet the hardest one. Because you need to relax your body and mind and need to restrain yourself from falling asleep while practicing.

Sava-Corpse | Asana-Pose

This asana is pronounced as Shuh-vah-sana, Sanskrit- शवासन. Savasana posture resembles the posture of a dead body called Sava (शव) which means corpse. This asana is practiced after an active yoga session or whenever you feel tired during the session. It promotes rest and thus relaxation. Concentration and deeper breaths are what you need in this asana practice. (Featured Image credit: Phoebe/Woodandluxe.com)

Benefits of Corpse Pose

• Improves concentration, memory and releases stress, depression, tension, and fatigue.
• Relaxes your whole-body muscles, calms your mind and improves mental health.
• Reduces blood pressure and relaxes your heart.
• Increases energy level, rejuvenates your body and helps to become aware of your own body.

Precautions

This pose is safe and can be practiced by anyone unless you doctor has advised not to lie on your back. It’s always advisable for the pregnant women to rest your head and chest on a cushion.

Steps to do a perfect Corpse Pose

• Lie down flat on your back in supine position and gently close your eyes.
• Allow your whole body to be relaxed completely ensuring there will be no disturbance and fully comfortable in the pose.
• Place your legs comfortably apart and ensure to relax completely and your toes are facing side wards.
• Your arms must be placed along your body and slightly apart, keep your palms open and facing upwards.
• On each inhaling and exhaling think that your body is totally relaxed. Let your tension, stress, depression, and anxiety go off on each exhaling. Do not fall asleep during this pose. This is the most important thing to do.
• Stay in this position for about 10 to 15 minutes. When your body feels relaxed and refreshed, raise your hands behind your head. Give it a complete stretch. By rolling to one side, come to Sukhasana pose.
• Take a few deep breaths, chant three Om’s and slowly open your eyes.

Tips

Savasana brings awareness of your body and mind. After a complex workout which involves twisting, stretching, inverting of muscles, this pose allows your body to take full rest and release the tension of your body. Always include this pose in your yoga session to give your body peace and rest.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

 

How to do Ustrasana (Camel Pose)

An intermediate level backward bend poses which opens up your heart chakra and increases strength and flexibility while stretches the whole front of your body.

Ustra-Camel | Asana-Pose

This asana is pronounced as Oohs-tra-aa-sun-aa, Sanskrit- उष्ट्रासन. Ustrasana posture resembles a camel. Regular practice of this pose can help you to relieve neck and back pain caused by sitting in front of a computer or driving. Ustrasana stimulates and balances both the fourth and fifth chakras, located at the heart and throat centers, respectively. According to the Kundalini stream of yoga, this asana can open and awaken the heart chakra.

Benefits of Camel Pose

• This pose stretches the stomach, abdomen, and intestines.
• It is very helpful in strengthening the backs and shoulders.
• Helps to relieve menstrual discomfort
• Improves digestion and massages the internal organs
• Makes the spine more flexible and builds a better posture

Precautions

If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from a back or neck injuries should practice under the supervision of a yoga instructor. High or low blood pressure patients should not practice this pose. People having migraine or insomnia should avoid this pose.

Steps to do a perfect Camel Pose

• Kneel on your mat placing your hands on your hips. The knees and shins should touch the ground.
• Now keep your knees and shoulders in the same line, and the soles of your feet are facing the ceiling.
• Inhale slowly. Arch your back and draw your tailbone in towards your pubis. Now, gently slide your palms over your feet and straighten your arms.
• Keep your neck free and neutral. Make sure it is not to be strained.
• Hold the position for as long as you can and then come back to the original position.
• Relax and repeat this pose for 3-4 times.

Tips

This asana is an amazing stretch which works towards opening up the front of your body while opening your pectoral muscles and hip flexors. This asana acts as a therapy for diabetes, asthma, thyroid, parathyroid, spondylitis, or bronchitis.

When you are starting off, it can be difficult to reach for your feet with your hands, then tuck your toes and elevate your heels. If you still find it difficult to reach for your feet, then use a yoga block and place both your hands on them. To bring variation and a challenge, touch your thighs, calves, and inner feet while you are in the pose.

This pose can be an emotionally moving and energizing yoga posture. It is important to listen to your body throughout the pose. If your breath becomes short, then ease up and relax.

Just like the camel survives in extreme conditions in the desert, if you practice this pose regularly, then it can help you to overcome the rough times that life throws at you, be it physically or mentally.

Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

How to do Baddha Konasana (Butterfly Pose)

A happy and easy pose which provides mental and physical equilibrium to your body if practiced regularly.

Baddha-Bound | Kona- Angle | Asana-Pose

This asana is pronounced as BAH-dah-cone-AHS-ana, Sanskrit- बद्धकोणासन. This posture is named Baddha Konasana because in this pose both your feets tucked close to the groin, clasped tightly with the hands as they are bound together in a particular angle. It is also popularly known as the Butterfly Pose because of the up and down movement of the legs with its open hips joined by the feet during the posture, giving the appearance of a butterfly flapping its wings. This posture is also known as the Cobbler Pose as it resembles the sitting position of a cobbler at work.

Benefits of Butterfly Pose

• Improves flexibility in the hip and groin region
• Provides relief from menstrual disorders and menopause symptoms
• Helpful for pregnant women in easy and smooth delivery of baby
• Improves, stimulates and cures the reproductive system in men and women.
• Improves blood circulation throughout your body and reduces weight
• Stimulates the abdominal organs, prostate glands, bladder, and kidneys.
• Relieves stress, anxiety, and depression and calms your mind.
• Enhances the flexibility of your hips, feet, ankles, and knees.

Precautions

If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from groin or knee injury should not practice this pose. Sciatica patients should avoid this pose or use a pillow to practice this pose. Women shouldn’t practice this pose during menstruation days.

Steps to do a perfect Butterfly Pose

• Sit on your yoga mat with your legs stretched out in front of you.
• Keep your spine erect and bend your legs at the knees, such that the soles of your feet are facing each other.
• Now with your hands pull your legs in so that your heels touch each other and they are as close to your pelvis as possible.
• While holding your legs at the ankles, move your thighs up and down, just like the wings of a butterfly. Do this as many times as you can.
• Now, relax and repeat this pose for 3-4 times.

Tips

You can keep your feet away from your midline to form a larger angle between the lower and upper part of the legs. This will intensify the pose.

After regular practice of Baddha Konasana, you can bring a variation. Come to this pose and then exhale and lean forward, such that your torso is between your knees. You need to push forward from the hips. Push your elbows against your calves or your inner thighs. Rest your head on the floor. This will give you a good stretch.

This pose can also be used as a great prenatal pose. It enhances the reproductive system, increases fertility and makes labor easier.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

 

How to do Naukasana (Boat Pose) & it’s Benefits

An empowering and brave yoga pose which builds core muscles, tones the abdominal muscles and strengthens the lower back. The boat pose provides strength and balance in our lives during the rough times just like a ship or boat calmly sails through a storm.

Nauka-Boat | Asana-Pose

This asana is pronounced as NAUK-AAHS-uh-nuh. Naukasana posture resembles a boat shape after you enter into this pose fully. This is also called as Navasana. This creates a ‘V’ like shape in full pose. This asana teaches you about your breath, emotions, dedication level, and your practice to be in present moment.

Benefits of Boat Pose

• Helps to strengthen back and abdominal muscles; tones leg and arm muscles.
• One of the best yoga poses to reduce belly fat and improves core strength.
• It stimulates the abdominal organs, kidneys, and intestines and thus improves digestion.
• This pose encourages healthy regulation of the thyroid and prostate glands, helping to maintain metabolism and relieve stress.
• Helps to regulate the blood flow of your body.
• Regular practice of this pose increases your ability to stay focused, aware and emotionally calm.

Precautions

If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from low blood pressure, diarrhea, asthma, heart problems, severe headache o migraine should avoid this pose. Women should avoid this pose during pregnancy and first two days of the menstrual cycle.

Steps to do a perfect Boat Pose

• Lie on your back with your feet together and arms beside your body.
• Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
• Your eyes, fingers, and toes should be in a line.
• Feel the tension in your navel area as the abdominal muscles contract.
• Keep breathing deeply and easily while maintaining the pose.
• As you exhale, come back to the ground slowly and relax.
• Repeat this pose for 3-4 times.

Tips

Keep your spine straight and hands on the floor and knees bent until you have built up enough strength to deepen the pose while keeping proper alignment. The lower front of the belly should never get hard. Although it will get firm, it should not puff forward or become thick.

For a beginner, it might be difficult to maintain the balance for few days. Nothing to worry, you can support your hands on the floor. Flexibility will come to you with regular practice. When your mind is distracted while you are in this pose, you will tend to lose balance. Make sure to find your stability as you loosen your facial muscles and relax completely. This is the key to finding stability and balance in this pose.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

How to do Naukasana (Boat Pose)

An empowering and brave yoga pose which builds core muscles, tones the abdominal muscles and strengthens the lower back. The boat pose provides strength and balance in our lives during the rough times just like a ship or boat calmly sails through a storm.

Nauka-Boat | Asana-Pose

This asana is pronounced as NAUK-AAHS-uh-nuh. Naukasana posture resembles a boat shape after you enter into this pose fully. This is also called as Navasana. This creates a ‘V’ like shape in full pose. This asana teaches you about your breath, emotions, dedication level, and your practice to be in present moment.

Benefits of Boat Pose

• Helps to strengthen back and abdominal muscles; tones leg and arm muscles.
• One of the best yoga poses to reduce belly fat and improves core strength.
• It stimulates the abdominal organs, kidneys, and intestines and thus improves digestion.
• This pose encourages healthy regulation of the thyroid and prostate glands, helping to maintain metabolism and relieve stress.
• Helps to regulate the blood flow of your body.
• Regular practice of this pose increases your ability to stay focused, aware and emotionally calm.

Precautions

If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from low blood pressure, diarrhea, asthma, heart problems, severe headache o migraine should avoid this pose. Women should avoid this pose during pregnancy and first two days of the menstrual cycle.

Steps to do a perfect Boat Pose

• Lie on your back with your feet together and arms beside your body.
• Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
• Your eyes, fingers, and toes should be in a line.
• Feel the tension in your navel area as the abdominal muscles contract.
• Keep breathing deeply and easily while maintaining the pose.
• As you exhale, come back to the ground slowly and relax.
• Repeat this pose for 3-4 times.

Tips

Keep your spine straight and hands on the floor and knees bent until you have built up enough strength to deepen the pose while keeping proper alignment. The lower front of the belly should never get hard. Although it will get firm, it should not puff forward or become thick.

For a beginner, it might be difficult to maintain the balance for few days. Nothing to worry, you can support your hands on the floor. Flexibility will come to you with regular practice. When your mind is distracted while you are in this pose, you will tend to lose balance. Make sure to find your stability as you loosen your facial muscles and relax completely. This is the key to finding stability and balance in this pose.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

10 Yoga Poses for PCOS (Polycystic ovarian syndrome) treatment

Polycystic ovarian syndrome is a health condition which is commonly found in women of reproductive age caused by hormonal imbalance. In this condition, small cysts form in the ovaries which affect the hormones and disrupt the normal menstrual cycle. The common causes of PCOS are excessive stress, depression, anxiety and modern faulty lifestyle. But, it has been proven scientifically that regular practice of yoga and meditation helps to keep you relax and stress-free. Thus, becoming helpful to manage PCOS symptoms. Yoga helps to

• Raise blood flow to your reproductive organs and improves the functions of your ovaries
• Soothes pressure on your stomach and helps to prompt the functions of your ovary
• Helpful for your weight loss and normalizes the menstrual cycles
• Decrease the androgens and improving egg production

 So, let’s find out the top 10 effective yoga poses for PCOS treatment in a natural way. It is always advisable to consult with your doctor before you start practising yoga poses.

1. Lotus pose or Padmasana

This pose helps to stretch your pelvic region and correct the hormonal imbalance which is vital for treating PCOS. Moreover, it also helps to decrease menstrual discomfort, control blood pressure, ease your childbirth, and relaxes your mind by releasing stress.

Photo Credit: StyleCraze

• Sit down on your mat in a crisscross position with spine erect.
• Keep your left thigh on the right thigh and vice versa.
• Let your hands rest on the thighs in Gyan mudra (palms facing forward while the thumb and index finger are in touch).
• Close your eyes and hold this position, while continuously deep inhaling and exhaling.
• Stay in this position for at least 1 minute and increase the time slowly and steadily.

2. Sun Salutation or Surya Namaskar

This yoga series is one of the best exercises which helps in weight loss and improving blood circulation. Regular practice of 12 rounds of Surya Namaskar in the early morning hours gives enormous benefits in mentally as well as physically. To know more

3. Butterfly pose or Badha Konasana

This pose helps to open up your pelvic region and provides relaxation which in turn assists to reduce stress and remove menstruation discomfort. To know more

4. Reclining Butterfly Pose or Supta Badha Konasana

This pose relaxes the mind, body, and spirit while decreases muscle tension gives relief from anxiety and increases overall energy.

• Lie down flat on your back in supine position with your legs and arms extended.
• Bend your knees and bring your heels towards your pelvis area. Press the soles of your feet together and let your knees drop open to both sides.
• Keep your arms open on both sides with palms up.
• Lengthen your spine along the floor and maintain the natural curve of the lower back.
• Relax your buttocks and lengthen your tailbone toward your heels.
• Close your eyes and turn your awareness completely inward.
• Hold this position as long as you feel comfortable. Don’t force your body unnecessarily.

5. Bhujangasana or Cobra Pose

This pose is very helpful for menstrual irregularities and it reduces stress, anxiety, and depression. This posture extends soothing pressure on your stomach and helps to prompt the functions of your ovary. To know more

6. Bharadvaja’s Twist or Bharadvajasana

This pose is also one of the best yoga poses for PCOS treatment. Regular practice of this yoga pose helps to balance the blood pressure and regularize the menstruation problems. Moreover, it also enhances overall relaxation by rejuvenating your muscles, spine and soothing your nervous system.

• Start by staying on the yoga mat with the legs stretched in front along with arms resting on the both sides of your body.
• Now, bend your knees and bring them close to your left hip such that your weight of the body is resting on your right buttock. Then, rest the left ankle on your arch of the right foot.
• Slowly twist the upper body to your right side as much as you can, keeping your right hand on the floor and your left hand on the outer portion of your right thigh.
• Try to twist the body more with each breath. Hold in this position for as long as you feel comfortable and then slowly return to the main position.
• Relax and repeat the same procedure on the opposite side shifting your weight on the left buttock.

7. Boat Pose or Naukasana

This pose helps to strengthen the back, abdominal muscles and improves digestion. It also puts controlled pressure in your abdominal region, raises blood flow to your reproductive organs and improves the functions of your ovaries. To know more

8. Bow Pose or Dhanurasana

It Strengthens the whole back body and abdominal muscles, opens up the chest, neck, and shoulders. This pose also helps to enhance the functions of your reproductive organs, alleviates menstrual discomfort and normalizes the menstrual cycles. To know more

9. Mill Churning pose or Chakki Chalasana

This pose helps to normalize the functions of your reproductive organs. It helps to alter the functions of your endocrine gland, thus facilitating maximum hormonal secretion, and also it massages your uterus, reproductive organs, kidneys, liver, and pancreas.

• First, sit on the ground with your spine erect, arms raised at shoulder height and hands outstretched and palms clapped together.
• Now, inhale deeply and start moving the upper part of your body in a circular motion creating an imaginary circle with your body.
• Inhale while moving forward and then exhale when you go backward.
• Continue to deeply breathe while rotating and then feel the stretch in your arms, legs, groin, and abdomen.
• You can make 15-20 rounds in a direction and the same rounds in the opposite direction.

10. Corpse pose or Savasana

This pose relaxes your whole body and releases stress, depression, tension, and fatigue. Moreover, it relaxes your muscles, calms your mind and improves mental health.

• Lie down flat on your back in supine position and close your eyes.
• Allow your whole body to be relaxed completely.
• On each inhaling and exhaling think that your body is totally relaxed. Let your tension, stress, depression, and anxiety go off on each exhaling.
• Maintain this position for 3-5 minutes.

Diet tips for PCOS treatment

• Focus on fresh foods, protein, and vegetables
• Take balanced and healthy diet
• Avoid sugary and carbohydrate foods
• Foods such as nuts, seeds, and olive oil, as they contain essential fatty acid
• Drink adequate amount of water
• Avoid junk, processed, fast foods, coffee, and alcohol
• Avoid milk as well as milk products.
• Regular practice of Yoga and Meditation

In addition to the above yoga poses, people suffering from PCOS can also practice pranayama or breathing exercises to relieve stress naturally. The breathing practices like Kapalbhati, Anulom-Vilom and Bhramri Pranayama helps to relieve stress and reduce weight.

Most women, when diagnosed with PCOS at a very young age right after they attain puberty, become confused and frustrated in their life. Regular practice of yoga and meditation can help to attain a disease-free body, a healthy and stress-free mind.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

10 effective Yoga Poses for PCOS (Polycystic ovarian syndrome) treatment

Polycystic ovarian syndrome is a health condition which is commonly found in women of reproductive age caused by hormonal imbalance. In this condition, small cysts form in the ovaries which affect the hormones and disrupt the normal menstrual cycle. The common causes of PCOS are excessive stress, depression, anxiety and modern faulty lifestyle. But, it has been proven scientifically that regular practice of yoga and meditation helps to keep you relax and stress-free. Thus, becoming helpful to manage PCOS symptoms. Yoga helps to

• Raise blood flow to your reproductive organs and improves the functions of your ovaries
• Soothes pressure on your stomach and helps to prompt the functions of your ovary
• Helpful for your weight loss and normalizes the menstrual cycles
• Decrease the androgens and improving egg production

 So, let’s find out the top 10 effective yoga poses for PCOS treatment in a natural way. It is always advisable to consult with your doctor before you start practicing yoga poses.

1. Lotus pose or Padmasana

This pose helps to stretch your pelvic region and correct the hormonal imbalance which is vital for treating PCOS. Moreover, it also helps to decrease menstrual discomfort, control blood pressure, ease your childbirth, and relaxes your mind by releasing stress.

Photo Credit: StyleCraze

• Sit down on your mat in a crisscross position with spine erect.
• Keep your left thigh on the right thigh and vice versa.
• Let your hands rest on the thighs in Gyan mudra (palms facing forward while the thumb and index finger are in touch).
• Close your eyes and hold this position, while continuously deep inhaling and exhaling.
• Stay in this position for at least 1 minute and increase the time slowly and steadily.

2. Sun Salutation or Surya Namaskar

This yoga series is one of the best exercises which helps in weight loss and improving blood circulation. Regular practice of 12 rounds of Surya Namaskar in the early morning hours gives enormous benefits in mentally as well as physically. To know more

3. Butterfly pose or Badha Konasana

This pose helps to open up your pelvic region and provides relaxation which in turn assists to reduce stress and remove menstruation discomfort. To know more

4. Reclining Butterfly Pose or Supta Badha Konasana

This pose relaxes the mind, body, and spirit while decreases muscle tension gives relief from anxiety and increases overall energy.

• Lie down flat on your back in supine position with your legs and arms extended.
• Bend your knees and bring your heels towards your pelvis area. Press the soles of your feet together and let your knees drop open to both sides.
• Keep your arms open on both sides with palms up.
• Lengthen your spine along the floor and maintain the natural curve of the lower back.
• Relax your buttocks and lengthen your tailbone toward your heels.
• Close your eyes and turn your awareness completely inward.
• Hold this position as long as you feel comfortable. Don’t force your body unnecessarily.

5. Bhujangasana or Cobra Pose

This pose is very helpful for menstrual irregularities and it reduces stress, anxiety, and depression. This posture extends soothing pressure on your stomach and helps to prompt the functions of your ovary. To know more

6. Bharadvaja’s Twist or Bharadvajasana

This pose is also one of the best yoga poses for PCOS treatment. Regular practice of this yoga pose helps to balance the blood pressure and regularize the menstruation problems. Moreover, it also enhances overall relaxation by rejuvenating your muscles, spine and soothing your nervous system.

• Start by staying on the yoga mat with the legs stretched in front along with arms resting on the both sides of your body.
• Now, bend your knees and bring them close to your left hip such that your weight of the body is resting on your right buttock. Then, rest the left ankle on your arch of the right foot.
• Slowly twist the upper body to your right side as much as you can, keeping your right hand on the floor and your left hand on the outer portion of your right thigh.
• Try to twist the body more with each breath. Hold in this position for as long as you feel comfortable and then slowly return to the main position.
• Relax and repeat the same procedure on the opposite side shifting your weight on the left buttock.

7. Boat Pose or Naukasana

This pose helps to strengthen the back, abdominal muscles and improves digestion. It also puts controlled pressure in your abdominal region, raises blood flow to your reproductive organs and improves the functions of your ovaries. To know more

8. Bow Pose or Dhanurasana

It Strengthens the whole back body and abdominal muscles, opens up the chest, neck, and shoulders. This pose also helps to enhance the functions of your reproductive organs, alleviates menstrual discomfort and normalizes the menstrual cycles. To know more

9. Mill Churning pose or Chakki Chalasana

This pose helps to normalize the functions of your reproductive organs. It helps to alter the functions of your endocrine gland, thus facilitating maximum hormonal secretion, and also it massages your uterus, reproductive organs, kidneys, liver, and pancreas.

• First, sit on the ground with your spine erect, arms raised at shoulder height and hands outstretched and palms clapped together.
• Now, inhale deeply and start moving the upper part of your body in a circular motion creating an imaginary circle with your body.
• Inhale while moving forward and then exhale when you go backward.
• Continue to deeply breathe while rotating and then feel the stretch in your arms, legs, groin, and abdomen.
• You can make 15-20 rounds in a direction and the same rounds in the opposite direction.

10. Corpse pose or Savasana

This pose relaxes your whole body and releases stress, depression, tension, and fatigue. Moreover, it relaxes your muscles, calms your mind and improves mental health.

• Lie down flat on your back in supine position and close your eyes.
• Allow your whole body to be relaxed completely.
• On each inhaling and exhaling think that your body is totally relaxed. Let your tension, stress, depression, and anxiety go off on each exhaling.
• Maintain this position for 3-5 minutes.

Diet tips for PCOS treatment

• Focus on fresh foods, protein, and vegetables
• Take balanced and healthy diet
• Avoid sugary and carbohydrate foods
• Foods such as nuts, seeds, and olive oil, as they contain essential fatty acid
• Drink adequate amount of water
• Avoid junk, processed, fast foods, coffee, and alcohol
• Avoid milk as well as milk products.
• Regular practice of Yoga and Meditation

In addition to the above yoga poses, people suffering from PCOS can also practice pranayama or breathing exercises to relieve stress naturally. The breathing practices like Kapalbhati, Anulom-Vilom and Bhramri Pranayama helps to relieve stress and reduce weight.

Most women, when diagnosed with PCOS at a very young age right after they attain puberty, become confused and frustrated in their life. Regular practice of yoga and meditation can help to attain a disease-free body, a healthy and stress-free mind.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

How to do Dhanurasana (Bow Pose) & it’s Benefits

A back-stretching pose which provides your entire back with a good stretch and brings flexibility and strength to your back.

Dhanur-Bow | Asana-Pose

This asana is pronounced as dah-noo-rah-sah-nah, Sanskrit- धनुरासन. Dhanurasana posture resembles a dhanu or bow after you enter into this pose. This is one of 12 Hatha yoga poses and very useful to reduce belly fat.

Benefits of Bow Pose

• Helps to stimulate the reproductive organs.
• Mensural discomfort can be relieved with regular practice of this pose.
• Strengthen the back and abdominal muscles, tones legs, and arm muscles.
• Helps to open up your neck, chest, and shoulders.
• Improve the function of liver, pancreas, intestine problems and diabetes.
• Effective in stress reliever and improves blood circulation.
• Effective in weight loss, digestion, and appetite.

Precautions

If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from a hernia, high or low blood pressure, pain in the lower back, migraines, headaches, or neck injuries should not practice this pose. People having recent abdominal surgery should avoid this pose. Women shouldn’t practice this pose during pregnancy.

Steps to do a perfect Bow Pose

• Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
• Fold your knees, take your hands backward and hold your ankles firmly.
• Now inhale and lift your chest off the ground and pull your legs up and back.
• Look forward and stay there while paying attention to your breath. Now, your body looks like a curve and resembles like a bow.
• Continue to take long deep breaths as you relax in this pose. Bend as far as your body permits and don’t force your body unnecessary.
• After few seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.
• Repeat this pose for 3-4 times.

Tips

You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested, and you can expand your body fully during the practice.

For a beginner, it might be difficult to lift your thighs off the floor for few days. Nothing to worry, you can roll up a blanket and place it beneath your thighs to give them support to pull up. Flexibility will come to you with regular practice.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!