The name comes from the Sanskrit, “Paschima ” meaning “west (back of the body from the head to the heel) ” and “Uttana,”meaning“intense stretch” and “Asana”, meaning “Posture”.

Steps with breathing

1. Sit in dandasana on the floor with the legs stretched straight in front. Place the palms on the floor by the side of the hips and shoulders rolled back.

2. Inhale, stretch the arms over the head, palms facing each other. By facing the palms forward, lengthen the spine, pull the belly in. Exhale, and bend forward from the waist line and catch hold of the big toes, extend the spine and try to keep the back concave.

4. Exhale, bend and widen the elbows and pull the trunk forward touch the forehead to the knees. It’s okay if the elbows are resting on the floor.

5. Stay for 30 seconds to a minute with even breathing.

6. Inhale, raise the head from the knees and arms over the head and relax in shithala dandasana.

Adjustments

1. Lengthen the spine with palms facing forward.

2. Bend forward from the waist.

3. Extend the lumbar trunk by making the dorsal spine concave.

4. Elbows widened with knees straight.

Variations

1. Catching big toes.

2. Hold the sides of the soles of the feet.

3. Lastly, clasp the fingers around the feet.

Benefits

1. Rejuvenates the whole spinal column.

2. Increases vitality and improves digestion.

3. Stimulates the abdominal organs.

4. Helps to cure impotency.

5. It calms down the sexual urge too.

Contraindications

1. People suffering from severe back pain.

2. Slipped disc.

3. Sciatica and Hernia.

The name comes from the Sanskrit, “tri” meaning “three” and “Kona ,”meaning“angle ” and “Asana”, meaning “Posture”.

Steps with breathing

1.Stand erect in “taadasana” hands on the waist.

2. Inhale deeply and spread apart the legs sideways 3 to 3 and half feet and turn the right foot to the right in to 90 degree angle and left foot 45 degree..

3.With inhalation raise the right arms over the head and while exhaling bend sideways from the pelvic, bringing the right palm by the inner side of the right foot and gaze forward with relaxed eyes or you can gaze at the right palm.

4.Now, stretch the left arm up towards the ceiling and gaze at the finger tips.

5.Remain in this position from half a minute to a minute.

6.With inhalation press through legs and stand up straight with hand over the head.

7.With exhalation bring the hands on the waist and come back in shithala taadasana.

8.Turn left foot and continue with the left side.

Adjustments

1. Toes pointing towards the sides should make 90 degree angle.

2. While bending sideways bend from the pelvic region.

3. Spread the collar bones and both the arms in one line.

4. Upper torso, hips and legs all should be in the same plane.

Variations

1. Placing the palm on the ankles or shin bone or inside the foot

2. Catch hold of big toes.

3. Parivrtta trikonasana

Benefits

1. Helps to reduce back aches and sciatica.

2. Strengthens, ankles, knees, thighs and arms.

3. Stimulates the abdominal organs.

4. Mobilises the hip joints and neck.

Contraindications

1. This asana is strictly prohibited for the people suffering from chronic ankle, knee and hip injuries.

2. High / low blood pressure.

3. Diarrhoea

4. Migraine.

The name comes from the Sanskrit, “Vira” meaning “warrior” and “bhadra ,” meaning “ferocious ” and “Asana”, meaning “Posture”.

Steps with breathing

1.Stand erect in “taadasana” hands on the waist.

2.Take a deep inhalation and 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, 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.

Contra Indications

1. This asana is strictly prohibited for the people with injuries in the knees, hips, spine, shoulders and ankles

2. High/ low blood pressure

3. Diarrhoea

The name comes from the Sanskrit,“Parswa” meaning “side” and “Kona,” meaning “Angle” and “Asana”, meaning “Asana”.

Steps with breathing

 Stand erect in “taadasana” hands on the waist.

 Inhale feet apart by 3/4 feet or as much comfortable, point the right foot towards right side.

 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.

 With inhalation bring the arms parallel to the floor, palms facing downward and gaze at the right middle finger.

 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.

 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

Front knee should not cross the toes and make the 90 degree angle.

Thigh should be parallel to the floor.

Front heel should be in line with heel behind or it can be in line with the centre of the behind foot.

Weight of the body should be evenly distributed on both the legs.

Variations

Placing the elbow on the bent knee in case the extended hand’s palm is not reaching the ground.

Placing the extended hand’s palm in front of the bended leg’s foot and extend the other hand towards the ceiling.

Benefits

Relieves the stiffness in the back and shoulders.

Strengthens and tones up the ankles, knees and thighs.

Reduces the fat around the waist and relieves the sciatica and arthritis pain. .

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

Insomnia

The Utkatasana  or Chair pose is a pose which helps in strengthening the legs and the abdominal region.

The 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.

Chair Pose (Utkatasana) Steps with breathing

 Stand erect in “taadasana” keep the feet together.

 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.

 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.

 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 shithila taadasana.

Adjustments Chair Pose (Utkatasana)

Biceps close to ears.

Knees should not cross over your toes.

Inner thighs parallel to each other.

Draw the tail bone and belly in.

Benefits of Chair Pose (Utkatasana)

The muscles of the thighs, knees, calves and ankles get toned.

Strengthens the muscles of torso and the lower back.

Reduces symptoms of Flat feet.

Stimulates the heart, diaphragm and abdominal muscles.

Contra Indications to Chair Pose (Utkatasana)

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

Variations of Chair Pose (Utkatasana)

Interlace the fingers and after coming in the chair pose, lift the heels off the floor.

Parivrtta Utkatasana (Revolved Chair Pose).

If you are struggling with abdominal and thigh fat, then Standing forward fold – Padahastasana is the yoga pose which you need to try at least 10 minutes daily.

Before, starting the asana we need to understand the proper way of doing the particular asana.

At the end of this write up we have given the video for the practical demonstration.

Steps with breathing:

 Feet together, stand straight with hands by your side and shoulders rolled back.

 Inhale; raise the hands over the head with palms facing each other.

 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.

 Keep the legs straight and knees soften.

 Keep the forehead between the knees.

 Hold the pose for 30 seconds to 1 minute.

 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:

 Practice with your arms straight over your head and palms facing forward out in front.

 Bend from your waist line and try not to hunch your back.

 Shift your weight towards the ball of your feet to keep your knees safe. If feeling unsteady you can slightly bend your knees.

 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.

 Keep the forehead between the knees and try to keep your knees straight.

 Practice with your feet together but if you’re feeling unsteady, try stepping your feet hip-width apart.

Variations:

 Keeping the palms beside the feet.

 Catch hold of big toes (padangustasna.)

 Catch hold of calf muscles or ankles.

Benefits:

 Eliminates the excess fat around the abdomen and thighs.

 Purifies and strengthens the sushumna nadi.

 Prevents constipation and relieves stomach ache.

 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.

Prasarita Padottanasana (Wide-Legged Forward Bend) is the asana, which not only increases the blood circulation in your abdominal, thighs and hamstring region but also rejuvenates Mooladhara, Swadhistana, Manipura Chakras.

Steps with breathing:

 Stand in taadasana

 Step or slightly stretch your legs apart 4-5 feet.

 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.

 As you Exhale, maintaining the length of the torso, lean the torso forward from the hip joints.

 Once the torso becomes parallel to the mat bring your hands in line with the shoulders on the floor and keep the torso lengthened.

 Inhale and raise the head up creating a concave curve in the spine

 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.

 Stay in this pose for 30 seconds to 1 minute in normal breath.

 Inhale, raise the head from the floor and straighten the elbows. Keeping the torso straight exhale and stand as in position 2.

 Slowly bring the legs together and relax in shithila tadasana.

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

Variations:

 Elbows on the ground.

 Catch hold of the big toes.

 Interlacing the fingers behind the back.

Benefits:

 Reduces excess fat in the legs, upper back and waist region.

 Intense stretches for the hamstrings and abductor muscles.

 It tones the abdominal organs.

 Mooladhara, Swadhistana, Manipura Chakras are enhanced.

Contraindications:

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