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24Aug

Best Yoga Teacher Training in Goa in 2023 : Immerse Yourself in Yoga: Embark on a Transformative Journey with Adiyogam

Yoga teacher training in Goa

Introduction to Yoga teacher training in Goa

In the tranquil coastal haven of Goa, India, lies a remarkable opportunity to deepen your yoga practice, explore ancient teachings, and unlock your potential as a certified yoga instructor. Adiyogam, a distinguished name in the world of yoga, offers an enriching and comprehensive Yoga Teacher Training in Goa program amidst the breathtaking landscapes of Goa. This blog unveils the transformative journey that awaits you through Adiyogam’s Yoga Teacher Training in Goa.

The Serenity of Goa

Known for its pristine beaches, lush landscapes, and vibrant culture, Goa provides an idyllic backdrop for a profound yoga journey. The rhythmic sound of the waves and the gentle rustling of palm leaves create an ambiance conducive to inner reflection and self-discovery. Adiyogam’s training center in Goa ensures an environment that nurtures mindfulness and spiritual growth, setting the stage for an unforgettable experience.

Adiyogam’s Distinct Approach

Adiyogam’s Yoga Teacher Training in Goa goes beyond the physical postures, delving into the philosophy, history, and spirituality of yoga. With a curriculum crafted to offer a comprehensive understanding of yogic principles, you’ll embark on a holistic exploration. From asanas (postures) to pranayama (breath control), from meditation to the study of yogic texts, every aspect is meticulously covered under the guidance of experienced instructors.

Experienced and Knowledgeable Instructors

At the heart of Adiyogam’s Yoga Teacher Training in Goa are the skilled and passionate instructors. With years of practice and teaching, they bring a wealth of knowledge and a deep understanding of yogic traditions. Their guidance fosters a supportive learning environment where you can ask questions, engage in discussions, and receive personalized attention to enhance your practice.

Curriculum Highlights

  1. Asanas and Alignment: Gain an in-depth understanding of yoga postures, their benefits, and alignment techniques to prevent injuries and ensure a safe practice.
  1. Yogic Philosophy: Explore the foundational texts of yoga, such as the Yoga Sutras and Bhagavad Gita, to understand the philosophy that underpins this ancient practice.
  1. Anatomy and Physiology: Learn about the human body’s anatomical structure and how it relates to yoga practice, enhancing your awareness of movement and alignment.
  1. Pranayama and Meditation: Discover the power of breath control and meditation in cultivating a focused mind, emotional balance, and a deeper connection to self.
  1. Teaching Methodology: Develop effective communication and teaching skills to lead classes confidently, create sequences, and provide modifications for diverse students.
  1. Ethics and Lifestyle: Understand the ethical guidelines for yoga teachers and embrace a yogic lifestyle that extends beyond the mat.

Transformational Experience

Adiyogam’s Yoga Teacher Training in Goa is not merely a certification course; it’s a journey of personal and spiritual growth. As you immerse yourself in the practice and philosophy of yoga, you’ll undergo a transformation that extends to all aspects of your life. The serene beaches and lush surroundings of Goa become the backdrop for your own inner evolution.

Certification and Beyond

Upon successful completion of the training, you’ll receive a globally recognized certification that enables you to teach yoga worldwide. Beyond the certification, the knowledge, self-awareness, and connections you gain during the training will stay with you as you navigate your yogic path.

The Rich History of Yoga in India

Yoga is not just a form of exercise; it’s a way of life that has its roots deeply embedded in the cultural and spiritual heritage of India. The practice of yoga dates back thousands of years, with its origins found in ancient texts and scriptures like the Vedas and Upanishads. These texts contain profound wisdom about the union of the mind, body, and soul – the essence of yoga.

As you undertake the Yoga Teacher Training in Goa with Adiyogam, you are essentially immersing yourself in this rich history. The teachings you receive will be infused with the essence of the yogic traditions that have been passed down through generations. This connection to the roots of yoga adds a layer of authenticity and depth to your learning experience.

Exploring Goa: A Spiritual and Cultural Journey

While the primary focus of your time in Goa will be your training, it would be a missed opportunity not to explore the cultural and spiritual aspects that this region offers. Goa, with its amalgamation of Indian and Portuguese influences, presents a unique cultural tapestry.

Beyond the training sessions, you can visit ancient temples and churches that stand as testaments to the region’s diverse history. Engaging with local communities and experiencing their way of life can also offer insights into the practical application of the yogic principles you’ll be studying.

The Journey Within: Self-Discovery and Mindfulness

Yoga is not only about physical practice but also about cultivating mindfulness and self-awareness. Throughout the training, you’ll be encouraged to turn your gaze inward, to explore your thoughts, emotions, and intentions. The serene environment of Goa acts as a catalyst for this inner journey.

Meditative walks on the beach, moments of silent contemplation during sunrise, and the gentle rustling of leaves in the backdrop of your practice – all these elements contribute to a heightened sense of mindfulness. As you connect with your inner self, you’ll find that the teachings of yoga become more than just intellectual knowledge; they become a lived experience.

Building Lifelong Connections

One of the remarkable aspects of a yoga teacher training in Goa is the bonds you form with fellow participants. People from various walks of life, each with their own stories and aspirations, come together with a shared passion for yoga. This shared journey creates a unique camaraderie that often leads to lifelong friendships.

The connections you make during the training extend beyond the duration of the program. As you step into your role as a certified yoga instructor, these connections become a valuable network of support and collaboration. Together, you and your fellow graduates contribute to the global community of yoga practitioners and teachers.

A Glimpse into Your Future as a Yoga Teacher

Upon the successful completion of your Yoga Teacher Training in Goa with Adiyogam, a world of opportunities awaits you. The certification you receive opens doors to teaching yoga classes, conducting workshops, and guiding others on their yoga journeys. You’ll have the skills not only to lead physical asana sessions but also to create holistic experiences that encompass the spiritual and philosophical aspects of yoga.

Whether you envision yourself teaching in your local community, leading retreats in exotic locations, or even integrating yoga into therapeutic practices, the training equips you with the tools to manifest your aspirations.

Conclusion to yoga teacher training in goa

In the serene embrace of Goa, a transformational experience awaits you through Adiyogam’s Yoga Teacher Training in Goa. Beyond the physical postures, this journey delves into the depths of yogic philosophy, history, and spirituality. As the sun rises over the tranquil beaches and sets against the lush landscapes, you’ll find yourself immersed in a tapestry of learning, self-discovery, and growth.

Embrace the opportunity to not only become a certified yoga instructor but also to embark on a voyage of inner evolution. Adiyogam’s Yoga Teacher Training in Goa is an invitation to deepen your practice, broaden your understanding, and connect with a global community that shares your passion for yoga. Your journey starts here – in the heart of India, on the shores of Goa, with Adiyogam.

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13Dec

The Best Yoga Teacher Training In Goa in 2023

Introduction to Adiyogam

Adiyogam is a multinational organisation that provides yoga teacher training in Goa. Adiyogam’s foundation, serving the wide and expanding world of yoga devotees. Our in-depth curriculum includes topics like Yoga Philosophy, alignment, correction, public speaking guidance, useful hints for preventing injuries, anatomical education, teaching style, and practical teaching practice. establishing yoga ashrams in India’s Goa.

yoga teacher training in Goa
Yoga Teacher Training In Goa

Adiyogam aims to impart the essence of yoga techniques in their most basic form. A committee of the most well-known and successful Yoga Gurus oversees the organisation. Our staff uses a range of languages and explanations to make sure that everyone, including pupils from the western hemisphere and Indian descent, will completely understand the subject matter. In the process of offering yoga teacher training in Goa over the past few years, our yoga gurus have developed a tried-and-true way of improved learning techniques. 

Our yoga teacher training in Goa is based on the classic Adiyogam technique, which Sage Patanjali developed more than three thousand years ago. 200-hour training programmes are offered by Adiyogam, a multi-style accredited yoga teacher training facility in Goa. We consistently support our yogis and yoginis throughout the programme so that they have a good mindset and gain confidence with each session. After finishing your studies at Adiyogam, you will be properly trained to teach yoga and will be well-liked in the industry.

Your physical and emotional health may both be harmed by stress. When you are under stress, you may have a number of symptoms, including exhaustion, breathing problems, chest discomfort, high blood pressure, headaches, anxiety attacks, depression, panic attacks, and more. Stress in excess may make us feel ill. We can all agree that a certain level of stress is beneficial for day-to-day living, but when it gets excessive, it becomes unmanageable. In Goa, there are top-notch studios yoga teacher training in Goa that may aid in your recovery and stress management. 

As you are already aware, stress may have an impact on your mood and overall behaviour in addition to other bodily effects. Through the production of hormones as part of the body’s stress response, stress can reduce the immune system’s reactions, which can lead to a wide range of adverse effects. Stress may permanently alter your mood. Regular exercise is never bad at all, and some people combine it with relaxing pastimes like reading, watching their favourite television show, or going for a walk and taking in the scenery to help them unwind from the stresses of the day.

Yoga promotes both mental and physical serenity. Ashtanga, vinyasa, and power yoga are just a few of the various types of yoga. A wonderful option for managing stress is hatha yoga.

Yoga has a delicate inner working that gets to the core of every issue. Yoga will also improve your physical appearance. Improved balance, flexibility, mobility, and strength may result from yoga practise.

Yoga is useful in certain situations. We provide 200-hour ttc, Hatha yoga sessions, and Yoga teacher training in Goa India. Here, you may learn from experts who will help you succeed in life. Yoga relaxes your body in a variety of ways, whether they be mental, emotional, or physical. By releasing that tension and releasing feel-good chemicals like endorphins, yoga helps to reduce stress and anxiety.

 

BHARATH RAM

[Master of Science in Yoga/QCI Level II/ 500 ERYT]
Founder and Director of “ADIYOGAM”

An ardent devotee of Nataraja (Lord Shiva/Pure Being), the origin of yoga, and the Master of Dance (Adi Yogi). He believed that everything in the universe was dancing, or always in motion and using energy (vital force).

While he had practised yoga since he was a child, his genuine yoga experience started in 2015. But now that he has earned his master’s in yoga, his perspective and understanding of the practise have completely changed. Yoga is more than simply a physical or breathing exercise; it’s a “work in.” The body and mind are used as tools by yoga to transcend them.

Bharath was going through hell in his social, professional, and even personal lives, yet he never felt depressed. Never approach yoga with a clear, overarching goal; it transcends your aspirations and the material world (yoga deserves credit for this). Improvements will result from sincere yoga practise without expectations, as anybody may see for themselves.

While running yoga retreats, workshops, and programmes for yoga teacher training in Goa, he has been to a few other countries. knowledge of yoga styles such as Ashtanga Vinyasa, Hatha, yoga therapy, etc. a specialist in yoga anatomy, yoga philosophy, advanced pranayama, special tantric meditation methods, and shat karma (six cleansing processes).

Last Words

One very essential thing to remember is that every individual has a distinct body, and everybody is a yoga body with varied capacities. Therefore, think about how your body will respond in various scenarios before attempting a specific posture. Yoga is about engaging yourself, not about pushing yourself into every position.

 

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23May

Standing yoga poses and their benefits

1. Standing Yoga pose Utkatasana(Chair Pose)

Meaning: 

standing yoga pose utkatasana

The first standing yoga pose name comes from the Sanskrit, utkata, meaning “intense” or “powerful,” and asana, meaning “posture.” The common English name for utkatasana is chair pose. It is also sometimes called as fierce or powerful pose.

Steps with breathing:

  1. Stand erect in taadasana keep the feet together. 
  2. With a deep breath in, lift the arms above the head. The arms can either be kept facing each other with palms joined or they can be kept parallel to each other.
  3. Exhale; bend from your waist 30 degree forward. With further exhalation bend your knees, push your hip back as if you are sitting on a chair and gaze in front.
  4. Maintain the pose from 30 seconds to 1 minute. With inhalation, release the pose by straightening the knees. With further inhalation bring the arms to the sides of the body and stand in shithala taadasana.

Adjustments:

  1. Biceps close to ears.
  2. Knees should not cross over your toes.
  3. Inner thighs parallel to each other.
  4. Draw the tail bone and belly in.

Benefits:

1. The muscles of the thighs, knees, calves and ankles get toned.
2. Strengthens the muscles of torso and the lower back.
3. Reduces symptoms of Flat feet.
4. Stimulates the heart, diaphragm and abdominal muscles.

Contra Indications:

This asana should not be performed if one suffers from chronic knee pain, arthritis, sprained ankles, damaged ligaments, headache or insomnia.

Variations:

1. Interlace the fingers and after coming in the chair pose, lift the heels off the floor.
2. Parivrtta Utkatasana (Revolved Chair Pose).

2. Padahastasana (Standing forward fold)

Meaning:

Second standing Yoga pose in sanskrit pada means feet, hasta means hand and asana means pose. Since this asana is demonstrated by touching the feet with hands it is known as pada hasatasana and in English it is called hands to feet pose.

Steps with breathing:

  1. Feet together, stand straight with hands by your side and shoulders rolled back.
  2. Inhale; raise the hands over the head with palms facing each other.
  3. Now turn the palms forward, with exhalation, slowly draw the belly in and bend the body from the waist line and bend downwards bringing the hands beneath the feet or beside the feet.
  4. Keep the legs straight and knees soften.
  5. Keep the forehead between the knees.
  6. Hold the pose for 30 seconds to 1 minute.
  7. With inhalation look up release the palms and with further inhalation, raise up the hands and as you exhale bring hands down and relax in shithala taadasana.

Adjustments:

  1. Practice with your arms straight over your head and palms facing forward out in front.
  2. Bend from your waist line and try not to hunch your back. 
  3. Shift your weight towards the ball of your feet to keep your knees safe. If feeling unsteady you can slightly bend your knees.
  4. It’s important to bring your palms beneath the feet or beside the feet if not able to place them then you can place it on the ankles or shin bone.
  5. Keep the forehead between the knees and try to keep your knees straight.
  6. Practice with your feet together but if you’re feeling unsteady, try stepping your feet hip-width apart.

Variations:

  1. Keeping the palms beside the feet.
  2. Catch hold of big toes (padangustasna.)
  3. Catch hold of calf muscles or ankles.

Benefits:

  1. Eliminates the excess fat around the abdomen and thighs.
  2.  Purifies and strengthens the sushumna nadi.
  3.  Prevents constipation and relieves stomach ache.
  4. Massages the entire abdominal organs and tones the liver, spleen and the kidney.

Contraindications: 

Forward bending is strictly prohibited for people with severe lower back problems, high blood pressure, any heart diseases and hernia.

3. Prasarita padottanasana(wide legged forward bend)

Meaning: 

Third standing yoga pose name comes from the Sanskrit words prasarita meaning stretched out, pada meaning foot, uttana meaning intense stretch and asana meaning posture. Prasarita padottanasana is commonly referred to as wide-legged forward bend in English.

Steps with breathing:

  1. Stand in taadasana
  2.  Step or slightly stretch your legs apart 4-5 feet.
  3.  Hands on waist, lengthen your spine and press the outer edges of your feet and ball of the big toes firmly into the floor. Inhale; lift your chest, making the front torso slightly longer.
  4.  As you Exhale, maintaining the length of the torso, lean the torso forward from the hip joints.
  5.  Once the torso becomes parallel to the mat bring your hands in line with the shoulders on the floor and keep the torso lengthened.  
  6.  Inhale and raise the head up creating a concave curve in the spine
  7. Exhale and walk your fingertips between your feet, bend the elbows and lower your torso and head into a full forward bend. Or rest the crown of the head on the floor.
  8. Stay in this pose for 30 seconds to 1 minute in normal breath.
  9.  Inhale, raise the head from the floor and straighten the elbows. Keeping the torso straight 
    exhale and stand as in position 2.
  10. Slowly bring the legs together and relax in shithala taadasana.

Adjustments:

  1. After widening the feet, both the toes should be pointing forward.
  2. Make sure your inner feet are parallel to each other.
  3. While bending forward lean from waist not from upper back.
  4. While inhaling try to make the back concave.
  5. Once the torso is parallel, place the palms in line with the shoulder.
  6. In the final posture, elbows are bent and pressing the palms on the floor between the feet.

Variations:

  1. Elbows on the ground.
  2. Catch hold of the big toes.
  3. Interlacing the fingers behind the back.

Benefits:

  1. Reduces excess fat in the legs, upper back and waist region.
  2. Intense stretches for the hamstrings and abductor muscles.
  3. It tones the abdominal organs.
  4. Mooladhara, Swadhistana, Manipura Chakras are enhanced.

Contraindications:

 People with acute back pain, high blood pressure, vertigo and cervical spondylosis should avoid this pose.

4. Yoga pose Parswa konasana(Side angle pose)

Meaning: 

 Fourth standing Yoga pose in Sanskrit, Parswa means side, Kona is an angle and asana means posture. In English it is called as Extended lateral angle pose.

Steps with breathing:

  1. Stand in taadasana hands on the waist. Inhale feet apart by 3/4 feet or as much comfortable, point the right foot towards right side.
  2. While firming the left heel on the floor exhale and bend your right knee until right thigh is parallel to the floor and make sure knee doesn’t cross the toes. 
  3. With inhalation bring the arms parallel to the floor, palms facing downward and gaze at the right middle finger. 
  4. While lengthening the entire left side of your body with further exhalation bring the right torso on right thigh and place right hand’s finger tips beside the right foot touching the floor and stretch the left arm over the head and gaze at the left hand’s finger tips.
  5. Remain in this position from half a minute to a minute, breathing deeply and evenly. Inhale and extend the arms parallel to the floor, straighten the knee and exhale back in shithala taadasana.

Adjustments: 

  1. Front knee should not cross the toes and make the 90 degree angle.
  2. Thigh should be parallel to the floor.
  3.  Front heel should be in line with heel behind or it can be in line with the centre of the behind foot.
  4. Weight of the body should be evenly distributed on both the legs.

Variations:

1. Placing the elbow on the bent knee in case the extended hand’s palm is not reaching the ground.
2. Placing the extended hand’s palm in front of the bended leg’s foot and extend the other hand towards the ceiling.

Benefits: 

  1. Relieves the stiffness in the back and shoulders. 
  2. Strengthens and tones up the ankles, knees and thighs.
  3. Reduces the fat around the waist and relieves the sciatica and arthritis pain. 
  4. It also increases peristaltic activity and aids elimination.

Contraindications:  

This asana is strictly prohibited for people with injury of knees, hips, spine, shoulders and ankles, High/ low blood pressure, Diarrhoea

5. Yoga pose Virabhadrasana Dwe (Warrior B)

Meaning: 

Fifth standing yoga pose Sanskrit Vira means warrior, bhadra means ferocious or fearsome and asana means pose. According to Hindu mythology lord Shiva created the ferocious warrior named Veerbhadra and set him out to destroy evil powers. In English it is called as the Warrior pose.

Steps with Breathing:

  1. Stand in taadasana, feet together and hands on the waist.
  2. Take a deep inhalation and with a jump spread the legs apart sideways 4 to 4 half feet. 
  3. Turn the right foot right side and keeping the left heel firmly on the ground and leg stretched out completely.
  4. With inhalation, raise the arms in line with the shoulder, palms facing down. 
  5. Exhale and bend the right knee tilt the right thigh parallel to the floor, right knee perpendicular to the floor, thus forming a right angle between the right thigh and right calf and gaze at the right middle finger.
  6. Stay in the pose from 30 seconds to 1 minute with deep breathing. Inhale and come up. Turn the left foot and continue on the left side. 
  7. After completing on both the sides relax in shithala taadasana.

Adjustments: 

  1. Front knee should not cross the toes and make the 90 degree angle.
  2. Thigh should be parallel to the floor.
  3. Arms should be in line with the shoulders, away from the ears.
  4. Core should be engaged.
  5. Front heel should be in line with heel behind or it can be in line with the centre of the behind foot.
  6. Weight of the body should be evenly distributed on both the legs.

Variations:

  1. Bend the legs first and then extend the arms.
  2. Extend the arms first and then bend the knees.
  3. Only bending of the legs, with hands on the waist. ( in case of pain in hands and shoulders)

Benefits: 

  1. Stretches the chest, lungs and shoulders.
  2. Strengthens ankles, knees and thighs.
  3. Stimulates the abdominal organs.
  4. Develops balance and stability.

Contraindications:

This asana is strictly prohibited for the people with injuries in the knees, hips, spine, shoulders and ankles, High blood pressure, 3.  Diarrhoea.

YOGA FLOW USING ABOVE 5 STANDING YOGA POSE

20Sep

Setubandasana (bridge pose)

Setubandasana (bridge pose)

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.

2. Abdominal hernia should avoid this asana.

20Sep

Supta Matsyendrasana(reclined spinal twist pose/shava udarakarshasana)

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.

3. Severe lower back problems.

4. Hernia and neck injuries.

20Sep

Supta Kapotasana (Reclining pigeon pose)

The name comes from the Sanskrit,“Supta” meaning “Supine”, “Kapota” meaning “Pigeon”,and “Asana”, meaning “Posture”.

Table of Contents

  • Steps with breathing
  • Adjustments
  • Benefits
  • Contra Indications
  • Variations

Reclining Pigeon pose Steps with breathing

1. Begin with supine position, lie flat on the back with legs and feet together in a straight line.

2. Now slowly bend the legs, bringing the soles of the feet on the mat.

3. Lift the right leg and cross it over the left leg, bringing the ankle several inches above the knee of the left leg.

4. 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.

5. Begin to gently pull the knee towards the chest and remain in this pose for 30 seconds to a minute, then switch sides.

6. And Finally With exhalation, gently release the legs, release the clasped fingers, bring the foot down and relax in shavasana.

Adjustments

1. Feet closer to the hips.

2. Bring ankle in line in addition with knees.

3. Maintain the pose without stressing the neck muscles and the shoulder blades.

Variations

1. Catch hold of the shin bone.

2. Interlace the fingers behind the hamstring and extend the bent knee.

Benefits

1. Gives a deep stretch to lower back.

2. Stretches outer thighs, and glutes muscles.

3. Improves blood circulation in the lower limbs and in the pelvic region.

Contraindications

1. People suffering with chronic knee.

2. Sacroiliac issues should avoid this asana.

20Sep

Vipareeta karani ( inverted pose)

The name comes from the Sanskrit,“Vipareeta” meaning “inverted”, “Karni” meaning “Doing”,and “Asana”, meaning “Posture”.It is also called as ‘Legs up the wall pose’.

Table of Contents of Vipareeta karni

  • Steps with breathing
  • Adjustments
  • Benefits
  • Contra Indications
  • Variations

Vipareeta 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.

2. Slipped disc.

3. High blood pressure, other heart ailments.

4. Weak blood vessels in the eyes.

20Sep

Halasana (plow pose)

The name comes from the Sanskrit, “Hala” meaning “Plough”,and “Asana”, meaning “Posture”.

Table of Contents of plow pose

  • Steps with breathing
  • Adjustments
  • Benefits
  • Contra Indications
  • Variations

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.

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.

20Sep

Pavanamuktasana (Wind relieving pose)

Pavanamuktasana comes from the Sanskrit, “Pavana mukta ” meaning “Wind relieving”,and “Asana”, meaning “Posture”.

Table of Contents of Pavanamuktasana

  • Steps with breathing
  • Adjustments
  • Benefits
  • Contra Indications
  • Variations

Steps with breathing

1. Lie flat on the back with legs together and straight. The arms should be by the sides, palms facing down, head, neck and spine should be in a straight line.

2. Inhale deeply, bend both the knees and bring the thighs closer to the chest. Interlock the fingers and clasp the hands on the shin bones just below the knees. While exhaling, raise the head and shoulder and try to place the chin in the space between the two knees. Maintain the asana from 30 seconds to a minute.

3. Slowly lower the head, shoulders and legs and rest in shavasana.

Adjustments

1. You can either interlock your fingers or hold the elbows of the opposite arm.

2. Try to keep your lower back well grounded on the floor.

3. As you exhale, tighten the grip of the hands on the knee and increase the pressure on the chest.

4. It is important to start with the right leg because it presses the ascending colon directly. follow with the left leg which presses the descending colon directly.

Variations

1. Eka Pada (single leg) Pavanamuktasana.

2. Pawanamuktasana without raising the head.

Benefits

1. Strengthens the lower back muscles.

2. It massages the abdomen and digestive organs and is therefore very effective in removing wind and constipation.

3. It strengthens the reproductive organs and also useful for impotence, sterility and menstrual problems.

Contraindications

1. Not to be performed by the people suffering from high blood pressure.

2. Serious back conditions such as sciatica and slipped disc.

20Sep

Shalabhasana (locust pose)

Shalabhasana name comes from the Sanskrit, “Shalabha ” meaning “Locust”,and “Asana”, meaning “Posture”.

Table of Contents

  • Steps with breathing
  • Adjustments
  • Benefits
  • Contra Indications
  • Variations

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.

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