The bridge pose ( Setubandhasana ) name comes from the Sanskrit, “Setu” meaning “Bridge”, and “Asana”, meaning “Posture”.
Table of Contents
Steps with breathing
Adjustments
Benefits
Contra-Indications
Variations
Bridge pose Steps with breathing
1. Begin with a supine position, lie flat on the back with legs and feet together in a straight line. Place the hands and arms close to the body with the palms facing down.
2. Now, bend both legs from the knees, bringing the soles of the feet firmly placed on the mat.
3. Pressing the feet and palms firmly on the floor, with inhalation lift the hips toward the ceiling, push the tailbone upwards and while firming the buttocks, roll the shoulders back.
4. Maintain the final pose from 30 seconds to 1 minute. As you exhale, slowly lower the spine along the floor, vertebra by vertebra. Allow your knees to drop together and rest in Shavasana.
Adjustments
1. Heels closer to the tailbone.
2. Thighs are parallel and knees are perpendicular to the floor.
3. Squeeze the buttocks and lift the tailbone.
4. Keep both feet parallel to each other.
Variations
1. Hands supporting the waistline and lift the tailbone up towards the ceiling.
2. Catch hold of the ankles and lift the tailbone up towards the ceiling.
3. Interlace the fingers behind the back and lift the tailbone up towards the ceiling.
Benefits
1. This asana helps to realign the spine, by eliminating rounded shoulders and relieving backache.
2. It massages and stretches the colon and abdominal organs.
3. Improving digestion.
4. It also tones the female reproductive organs.
Contraindications
1. People who are suffering from peptic or duodenal ulcer.
The name Supta Matsyendrasana comes from the Sanskrit, “Supta” meaning “Supine”, “Matsyendra” meaning “Lord of the fish”, and “Asana”, meaning “Posture”.
Table of Contents
Steps with breathing
Adjustments
Benefits
Contra Indications
Variations
Supta Matsyendrasana Steps with breathing
1. Begin with supine position by lying flat on back with both the legs together and hands besides the hips. Now, bend the right leg and keep the right foot closer to the left knee.
2. Extend both the arms sideways, at the shoulder level, palms facing downwards.
3. Now bring the right foot at the outer edge of the left knee. With exhalation bring the right knee towards the floor and using the left hand, push it more towards the left side and roll the neck towards the right side.
4. Maintain the pose from 30 seconds to a minute without straining and repeat the asana on the other side also.
5. Slowly release the hands and legs and relax in Shavasana.
Adjustments
1. Palms should face downwards in line with shoulders.
2. Foot of the bent knee is in line with the knee of the straightened leg.
3. Bent Knee should be at the hip level.
Variations
1. Catch hold of the shin bone.
2. Interlace the fingers behind the hamstring and extend the bent knee.
Benefits
1. Improves spinal flexibility.
2. Relieves pain and stiffness in the hips and lower back.
3. Improves digestion and detoxifies internal organs.
4. Massages abdominal tissues.
Contraindications
1. This asana should be strictly prohibited by the people with recent internal organ surgeries.
2. People who have limited range of motion in the hip region.
The supta kapotasana name comes from the Sanskrit,“Supta” meaning “Supine”, “Kapota” meaning “Pigeon”,and “Asana”, meaning “Posture”.
supta kapotasana (Reclining Pigeon) pose Steps with breathing
Begin with supine position, lie flat on the back with legs and feet together in a straight line.
Now slowly bend the legs, bringing the soles of the feet on the mat.
Lift the right leg and cross it over the left leg, bringing the ankle several inches above the knee of the left leg.
Bring the right hand inside the left thigh and left hand from the outer side of the left thigh, now clasp the fingers behind the left hamstring and lift the left foot off the floor.
Begin to gently pull the knee towards the chest and remain in this pose for 30 seconds to a minute, then switch sides.
And Finally With exhalation, gently release the legs, release the clasped fingers, bring the foot down and relax in shavasana.
Adjustments
Feet closer to the hips.
Bring ankle in line in addition with knees.
Maintain the pose without stressing the neck muscles and the shoulder blades.
Variations
Catch hold of the shin bone.
Interlace the fingers behind the hamstring and extend the bent knee.
Benefits
Gives a deep stretch to lower back.
Stretches outer thighs, and glutes muscles.
Improves blood circulation in the lower limbs and in the pelvic region.
The name comes from the Sanskrit,“Viparita” meaning “inverted”, “Karni” meaning “Doing”,and “Asana”, meaning “Posture”.It is also called as ‘Legs up the wall pose’.
Viparita karni Steps with breathing
1. Begin with supine position, lie flat on the back with legs and feet together in a straight line. Place the hands and arms close to the body with the palms facing down.
2. With inhalation, raise both the legs vertically, keeping them straight and together.
3. Firm the palms down, raise the buttocks off the floor, taking the legs further over the head, turn the palms up, bend the elbows and let the top of the hips rest on the base of the palms. In the final position, the weight of the body rests on the shoulder, neck and elbows, the trunk is at a 45 degree angle to the floor and the legs are vertical. Maintain the final pose from 30 seconds to a minute.
4. To come out of the asana, with exhalation, lower the legs over the head, then place the arms closer to the body, slowly lower the spine ,(vertebra by vertebra along the floor) and when buttocks reach the floor, lower the legs and relax in shavasana.
Adjustments
1. Raise the legs to 90degree by pressing palms down on the ground and use hands to support your hips.
2. Keep your head and neck in a neutral position.
3. Let your sternum lift towards the chin.
Variations
1. Vipreet karni can be done using the wall support.
2. Legs can be spread in wide ‘V’ position when they are against the wall.
Benefits
1. It balances the circulatory, respiratory, digestive, reproductive, nervous and endocrine systems.
2. It also tranquilizes the mind, relieves mental and emotional stress, and helps clear psychological disturbances.
3. It boosts the immune system.
4. Massages the abdominal organs.
Contraindications
1. This asana should not be practiced by the people suffering from enlarged liver and spleen.
Halasana (plow pose) name comes from the Sanskrit, “Hala” meaning “Plough”,and “Asana”, meaning “Posture”.
Steps with breathing
1. Lie flat on the back with the legs and feet together. Place the arms besides the body with the palms facing down.
2. Raise both legs to the vertical position, keeping them straight and together, press down the palms and lift the buttocks, rolling the back away from the floor.
3. Turn the palms up, bend the elbows and place the hands behind the rib cage to support the back.
4. Lower the legs over the head and bring the toes towards the floor behind the head without straining, but do not force the toes to touch the floor. Hold the final pose from 30 seconds to a minute.
5. Release the pose and relax in shavasana by taking the toes off the floor, lowering the arms with palms facing down, then gradually lower the legs and each vertebra of the spine to the floor, followed by the buttocks.
Adjustments
1. Lift legs at a 90-degree angle.
2. Lengthen the torso upright and keep it perpendicular to the floor.
3. Legs fully extended and toes released.
Variations
1. Parsva halasana (left and right).
2. Interlacing the fingers behind the back and straighten the arms.
https://www.youtube.com/watch?v=amjTU6xq_JA
Benefits
1. Very effective in relieving constipation and dyspepsia.
2. The movement of the diaphragm during the practice of halasana massages all the internal organs, it activates the digestion system and improves liver and kidneys function.
3. It strengthens the abdominal muscles, relieves spasm in the back muscles, tones the spinal nerves and increases the blood circulation to the whole area.
4. It regulates the activity of thyroid gland, which balance the body’s metabolic rate. It also improves the immune system.
Contraindications
1. This asana should not be practiced by those who suffer from hernia.
2. Slipped disc, and sciatica.
3. High blood pressure and
4. Any other serious back problem and neck injuries.
Shalabhasana name comes from the Sanskrit, “Shalabha ” meaning “Locust”,and “Asana”, meaning “Posture”.
Shalabhasana Steps with breathing
1. Begin with the prone position lying on the mat on stomach, rest the forehead on the ground and place the hands on the ground below the inner thighs.
2. Now slowly place the chin on the floor and using the strength of your hands and back muscles, raise the left leg as high as possible reaching the toes away from the hip sockets, keeping the other leg straight relaxed and in contact with the floor. Maintain the pose from 30 seconds to a minute.
3. With exhalation, bring the left leg down and repeat the same with the right leg.
4. Release your hands and neck and relax in makarasana.
Adjustments of Shalabhasana
1. Chin on the ground.
2. Palms facing downwards toes should be in contact with the floor.
3. Keep both the legs straight with the toes pointing outwards throughout the practice.
Variations of Shalabhasana
1. With the support of the right leg raise the left leg as high as possible and repeat on the other side.
2. Poorna (Full) salabhasana where both the legs are raised.
Benefits
1. Shalabhasana is an excellent asana for strengthening the back muscles and pelvic organs.
2. It tones and balances the functioning of the liver, stomach, bowel and other abdominal organs and stimulates the appetite.
Contraindications
1. Should not be practiced by the people with weak heart, high blood pressure.
2. Pregnant women and
3. Those who have undergone any recent abdominal surgeries.
The bhujangasana name comes from the Sanskrit, “Bhujanga ” meaning “Cobra”,and “Asana”, meaning “Posture”.
Steps with breathing
1. Begin in prone position lie on your stomach with your toes flat on the floor and forehead resting on the ground.
2. Slowly bring the chin on the mat, keep the palms beside the shoulder level facing forward and draw your elbows towards the side of the body.
3. With inhalation push down through the palms and lift the chest slowly up towards the ceiling and maintain the final pose from 30 seconds to one minute.
4. While exhaling slowly bring the chest down and relax in makarasana.
Adjustments
1. Feet flat on the floor.
2. Palms right beside the shoulder level and while lifting the chest up, keep the navel on the floor.
3. Shoulders away from the ears and broaden the collar bones.
4. Press the pubic bone.
5. Neck should be neutral.
Variations
1. Baby cobra (resting on the elbows).
2. Lift the arms off the floor.
https://www.youtube.com/watch?v=h2lj2z8gg0w
Benefits
1. Brings rich blood supply to the spine, hence, keeps the spine supple and healthy.
2. Beneficial for all the abdominal organs, especially the liver and the kidneys.
3. It alleviates constipation.
4. It tones the ovaries and uterus and helps in menstrual and other gynecological disorders.
Contraindications
1. People suffering from peptic ulcer, intestinal tuberculosis, or hernia and people who recently underwent abdominal surgeries should avoid this asana.
The Chaturanga Dandasana name comes from the Sanskrit, “Chat ” meaning “four”, “Anga ” meaning “Limbs”,“Danda ” meaning “Staff”and “Asana”, meaning “Posture”.
Steps with breathing
1. Start with dandasana and slowly come in with vajrasana (heels beneath the hips) and walk your hands all the way forward until torso is parallel to the floor (also called table top position).
2. Now tuck the toes, bring the upper torso down and lift the knees off the floor.
3. In the final posture 4 limbs of the body should be in contact with the floor i.e. feet and palms. Maintain the final pose from 30 seconds to one minute.
4. Slowly bring the knees down, lift the upper torso up, release the toes and rest in shishu asana.
Adjustments
1. The feet should be placed approximately hip width apart.
2. Neither the shoulders nor the lower back should sink down.
3. Avoid lifting of the hips up.
4. Should maintain the 90degree angle between the shoulder and the elbow.
5. Core should be engaged.
Variations
1. Utthita chaturanga dandasana (extending the elbows).
https://www.youtube.com/watch?v=pqLnAQ58YLk
Benefits
1. The pose strengthens the arms and the wrists and develop mobility and power.
2. It also contracts and tones the abdominal organs.
3. It tones and strengthened the spinal muscles.
Contraindications
1. People suffering from carpel tunnel syndrome and shoulder dislocation should avoid this asana.
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What is Ashtanga Yoga?
Ashtanga Yoga is a profound and challenging system of Hatha Yoga that originates from India. It primarily focuses on Asana (poses) and Pranayama (breathing control). This ancient practice is renowned for its sophistication and demands a high level of commitment. At its core, Ashtanga Yoga involves synchronizing the breath with a series of dynamic yoga postures. While there are six series in total, most practitioners focus on the primary series known as ‘Rog Chikitsa,’ which translates to ‘disease treatment’ in Sanskrit. This foundational series is often the starting point for those embarking on their Ashtanga Yoga journey.”
Ashtanga Namaskara (Eight limbed pose)
The name comes from the Sanskrit, “Ashtanga ” meaning “Eight limbs”, “Namaskara ” meaning “Salutation”,and “Asana”, meaning “Posture”.
Table of Contents Ashtanga Namaskara
Steps with breathing
Adjustments
Benefits
Contra Indications
Variations
Ashtanga Yoga Teacher Training: Find Harmony in Goa, India
Ashtanga Yoga Teacher Training in Goa is gaining popularity worldwide. Known for its intense postural exercises, it is a top choice for athletes and gymnasts. However, this practice is not for the faint-hearted, as it requires dedication and discipline. The primary goal of Ashtanga Yoga is to enhance body flexibility, leading to increased strength. Unlike other forms of yoga, Ashtanga follows a specific sequence of postures, emphasizing the importance of order.
One of the remarkable benefits of Ashtanga Yoga is its ability to reduce mental stress, a significant contributor to premature ageing. Through meditation, practitioners find relief from worries and anxiety. Ashtanga Yoga, along with Sivananda and Vinyasa flow, emphasizes the deep connection between breath, body, mind, and soul. Achieving harmony through controlled breath and steady postures is the essence of these practices.
The poses involved in Ashtanga Yoga offer a wide range of advantages, including stress reduction, muscle toning, weight management, muscle tension relief, joint lubrication, improved circulation, and gentle massage of internal organs.
Discover the transformative power of Ashtanga Yoga at our Teacher Training in Goa and embark on a journey to better health and well-being.”
“Embark on a Journey of Serenity: Yoga Retreats in Goa, India
In today’s fast-paced world, stress and tension have become a part of our daily lives. However, there’s no need to worry. When the weight of the world feels heavy, consider planning a trip to Goa, India. Goa offers a range of Ashtanga Yoga courses that allow you to not only enjoy your vacation but also rejuvenate your mind and body through regular yoga practice.
Yoga has the power to alleviate stress, enhance your mental well-being, and boost your nervous system’s strength. It goes beyond just addressing depression; it also helps detoxify your body and brings a sense of calm to your mind. A trip to Goa, combined with regular yoga practice, can leave you feeling vibrant and full of life.
Yoga practice is all about achieving a state of relaxation and inner peace. There are various yoga methods to choose from, but all share the goal of calming both the body and mind. To make the most of your practice, it’s essential to find a quiet place with no distractions. And what better place to do so than at AdiYogam in Arambol, nestled in the Orchid Land of Goa? Here, you can enjoy a trip that not only relaxes your body but also nourishes your soul, leaving you refreshed and rejuvenated.”
“Is Ashtanga Yoga in Goa Suitable for Beginners?
Ashtanga Vinyasa yoga has garnered a growing following in recent times, making it a popular choice for individuals, gyms, and corporate offices. This yoga style is seen as a unique combination of postures that can help address various health and fitness issues. As its popularity continues to rise, so does the demand for qualified instructors.
Ashtanga Yoga Teacher Training in Goa is known for its athleticism and vigour. This training may be the right fit for you if:
1. You prefer structured and systematic exercise routines.
2. You enjoy taking on challenges independently.
While many yoga studios offer Ashtanga Yoga classes at the beginner level, it’s important to note that if you’re new to yoga or have been practising on your own, it’s wise to start with introductory classes before diving into Ashtanga Yoga in Goa.”
Steps with breathing of Ashtanga Namaskara
1. Start with dandasana and slowly come in vajrasana (heels beneath the hips) and walk your hands all the way forward until torso is parallel to the floor (also called table top position).
2. Lower your chest towards the floor till it reaches to the mat placing it between the hands press your toes against the mat and touch the chin to the floor.
3. It the final posture all the 8 limbs of the body i.e. the two feet, both the knees, both the palms, the chest and the chin, should be in contact with the floor.
4. Slowly lift your chin and chest up, straighten your elbows and walk your hands back and sit in vajrasana or relax in shishu asana (child’s pose).
Adjustments
1. Wrist underneath the shoulder (arms and knees are perpendicular).
2. Toes pressing against the ground.
3. Elbows closer to the torso.
4. Reach your tailbone towards sky.
Variations of Ashtanga Namaskara
lying on the belly by keeping hands by the side of the chest is one best variation available.
https://www.youtube.com/watch?v=M6rqwiO5wY4
Benefits
1. This pose strengthens the leg and arm muscles.
2. It develops the chest and improves the flexibility of the spine.
3. Works and improves the muscles of all the eight limbs.
Contraindications
1. People with serious neck, shoulder, back problems and wrist injury should not do this practice.
2. People suffering from carpel tunnel syndrome.
3. High blood pressure and
4. Pregnant women should avoid this asana.
Compelling Reasons to Enroll in Ashtanga Yoga Teacher Training in Goa
Ashtanga Yoga places a strong emphasis on enhancing an individual’s flexibility, breathing, and inner peace. Here are some compelling reasons why you might become addicted to Ashtanga Yoga Teacher Training in Goa:
1. Holistic Health Improvement: Ashtanga Yoga Teacher Training in Goa addresses physical, mental, emotional, and spiritual aspects of your well-being, promoting overall health.
2. Self-Care: This training encourages self-care and self-awareness. It fosters a deep connection with your body and mind, making you feel complete.
3. Rediscover Youthfulness: Ashtanga Yoga strengthens your body and alleviates both physical discomfort and mental worries, making you feel rejuvenated and youthful.
4. Enhanced Energy Levels: The practice of binding breath with movements (Vinyasa) in Ashtanga Yoga leads to increased energy levels, heightened sensory experiences, and a happier life.
5. Emotional Mastery: Regular and disciplined practice helps calm the mind, reducing the frequency and intensity of emotional outbursts. It enhances your Emotional Quotient (EQ), a valuable asset in today’s fast-paced world.”
Ashtanga Yoga Teacher Training in Goa offers a holistic approach to well-being, transforming not only your physical health but also your mental and emotional states. It empowers you to rediscover your youthful vitality, increase your energy levels, and master your emotions. By enrolling in this training, you embark on a journey of self-discovery and self-care, embracing a healthier and happier life. Experience the profound impact of Ashtanga Yoga on your overall health and vitality in the serene and vibrant setting of Goa. Join us and become a certified Ashtanga Yoga Teacher in this transformative journey of body and mind.”
