(Pose Inspired by Shiva’s Vigorous Cycle of Life Dance)
(tahn-duh-VAHS-suh-nuh) Modification: heels down, legs crossed, arms up over the head Pose Type: standing, side bend, backbend Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
(Pose Inspired by Shiva’s Vigorous Cycle of Life Dance)
Tandavasana (tahn-duh-VAHS-uh-nuh) Modification: knee to the opposite elbow, foot resting on the knee, standing leg bent, heel down Pose Type: standing one-legged balance, forward bend, twist Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)
Tandavasana Pose 3
Pose Inspired by Shiva’s Vigorous Cycle of Life Dance Tandavasana (tahn-duh-VAHS-uh-nuh) Modification: both arms straight, one forearm to the opposite knee, other arm straight up to the sky, both knees bent Pose Type: standing one-legged balance, forward bend, twist Drishti Point: Hastagrai or Hastagre (hands)
Tandavasana Pose 4
Pose Inspired by Shiva’s Vigorous Cycle of Life Dance
Tandavasana (tahn-duh-VAHS-uh-nuh) Modification: both knees bent, both elbows bent Pose Type: standing one-legged balance Drishti Point: Nasagrai or Nasagre (nose)
Tandavasana Pose 5
Pose Inspired by Shiva’s Vigorous Cycle of Life Dance
Tandavasana (tahn-duh-VAHS-uh-nuh) Modification: standing leg straight; other knee bent, foot to the inside of the knee; one forearm to the opposite knee, other arm extended up to the sky Pose Type: standing one-legged balance, twist Drishti Point: Hastagrai or Hastagre (hands)
Pose Inspired by Shiva’s Vigorous Cycle of Life Dance Tandavasana (tahn-duh-VAHS-uh-nuh) Modification: standing leg straight, other knee bent at 90 degrees; both elbows bent, fingertips reaching to the sky; twisting to the outside of the body Pose Type: standing one-legged balance, twist Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Tandavasana Pose 7
Pose Inspired by Shiva’s Vigorous Cycle of Life Dance Tandavasana (tahn-duh-VAHS-uh-nuh) Modification: knee to the tricep on the same side; both elbows bent, one arm up over the head Pose Type: standing one-legged balance, side bend Drishti Point: Hastagrai or Hastagre (hands)
Tandavasana Pose 8
Pose Inspired by Shiva’s Vigorous Cycle of Life Dance Tandavasana (tahn-duh-VAHS-uh-nuh) Modification: standing leg straight, other knee bent, toes pointing away from the head; fingertips to the temples Pose Type: standing one-legged balance Drishti Point: Nasagrai or Nasagre (nose)
Prapada Tandavasana
Tip Toe Pose Inspired by Shiva’s Vigorous Cycle of Life Dance
Prapada Tandavasana (PRUH-puh-duh tahn-duh-VAHS-uh-nuh) Modification: knee to the opposite elbow, foot resting on the knee, standing leg bent Pose Type: standing one-legged balance, forward bend, twist Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)
Sitkari Pranayama has both a psychical as well as physical effect. Ventilation of the mouth and nasal passages as well as airways resistance is improved. The blood stream is cooled and higher Nadis of the subtle body are brought under control. Sit in the Vajra Asana. Exhale through both nostrils. Relax the lower jaw, and slightly open the mouth, so that the tongue may be rolled into a trough-like “V”. This is called the Jihva Mudra, or Tongue Gesture. Fold the tongue backwards and press the tip of the tongue to the hard palate, leaving narrow openings on either side of the tongue. Inhale through these side-openings with a sipping sound of “sit-sit-sit.” When the lungs are completely filled, allow the breath to be stopped with ease. Then push the air out rapidly through both nostrils in a modified Bhastrika or Bellows Breath. Repeat at least nine times.
This pranayama has not only physical but also mental benefits. It cures many diseases, cools the body, prevents throat ulcers, and many more which we have explained in detail below.
So let us now try to know in detail the benefits of sheetkari pranayama.
1. Improves Blood Circulation by Sitkari Pranayama (Hissing Breath)
Regular and continuous practice of this Pranayama improves blood circulation. It improves blood flow in the body and at the same time removes diseases related to the heart.
2. Reduces Anxiety by Sitkari Pranayama (Hissing Breath)
sheetkari pranayama keeps both the heart and the mind calm by reducing anxiety. This Pranayama establishes coordination both mentally and physically.
This Pranayama also gives relief from problems like anxiety. The special thing about this asana is that it gives relaxation to the whole body.
3. Boosts Energy by Sitkari Pranayama (Hissing Breath)
This Pranayama increases the amount of energy in the body. A tired body squeezes the person not only mentally but also physically, due to which there are problems like fatigue, lack of interest, loss of desire, etc.
By giving relief from all the problems, this Pranayama increases the amount of energy in the body so that you can do any work well and mindfully.
4. Increases Appetite by Sitkari Pranayama (Hissing Breath)
Often you must have seen that people have a habit of eating less or not eating more than them, this is because a disease called anorexia occurs in their body.
In this disease, there is no feeling in eating food or food is not eaten much. This Pranayama removes this disease and increases the need of appetite in the body. If you are a slim person, then this Pranayama will also help you in gaining weight.
5. Clean Internal Organs by Sitkari Pranayama (Hissing Breath)
This Pranayama cleanses the internal organs of the body. We can’t tell more than the face or the eyes what the problem is. As such, it can be known only by experience or symptoms. If you do this Pranayama, it cleanses the internal organs and makes the body healthy.
Precautions For Sitkari Pranayama (Hissing Breath)
This pranayama is not beneficial for patients related to breath.
If you have sensitive teeth or toothache, then do not practice it.
If you have any heart-related disease, then definitely consult a doctor once.
Pranayama – We have studied yama, niyama and asana described by Maharishi Patanjali in Yog Sutra. According to Ashtang yoga, Pranayama is the fourth component. Here you must have to understand that after getting expertise in asanas one should start practice of Pranayam and this is described in all yogic scriptures. Ordinarily, every human being breathes from birth to death, unceasingly. But the question arises, how the breathing process of a common man is different from the one who is practising Pranayama?
So first, we should be aware about the normal breathing pattern properly. Pranayama is the only connecting link between body and mind. Patanjali, in his text of yog Sutra, mentioned Pranayama as means of attaining higher states of awareness. The word ‘Pranayama’ implies control on pranas i.e., to attain control on breathing. In this lesson, we will learn about different types of breathing, how to control breathing, the types of Pranayam and how it affects our body, mind and soul.
Pranayama Yoga Breathing Practices Modulate the Mind-Body Connection
Abstract: Pranayama can regulate the motion of the lungs, which controls the heart and vagus nerve. In Pranayama, there is regulation of inhalation and exhalation,which is accomplished by eliminating the pause between inhalation and exhalation or expending it by retention. The science of pranayama breathing is thus intimately connected with the autonomic nervous system and brings its functions under conscious control via breathing practices and movements of the diaphragm and lungs. The nasal tissue is erectile and is very sensitive to breathing.
Control of breath constitutes an obvious starting point toward attainment of control of autonomic nervous system. It appears to have beneficial effects on the functions of omental adipocytes, brain, heart, lungs, liver, and kidney functions. The left nostril, diaphragm, and stomach are supplied by the vagus nerve. Clinical studies conducted in Italy have shown that verbalization of mantras (i.e., om-mani-padme-om) can decrease the breathing rate, due to increased vagal activity, resulting into increased nitric oxide release when the breathing rate is brought down to less than six breaths per minute.
It is possible that manipulations of the left nostril via breath may influence pituitary function, hypothalamus, pineal gland and suprachiasmatic nucleus. Further studies are necessary to establish the role of pranayam breathing practices in the management of diseases.Keywords: Lung diseases, heart disease, hypertension, diabetes, asthama, allergy, sinusitis
Introduction of Pranayama
Pranayama methods, which are various types of breathing exercises, have been used by saints living in caves for the prevention of diseases and long-term survival from the ancient period, under natural circumstances. It has been proposed by Patanjali, (600 BCE), the codifier of yoga science that the control of prana (mind) is possible by regulation of inhalation and exhalation. This is accomplished by eliminating the pause between inhalation and exhalation or expending it by retention.
It regulates the motion of the lungs, resulting into control of heart and vagus nerve. In a more recent study, transcendental meditation has been reported to provide beneficial effect on blood pressure and insulin resistance components of the metabolic syndrome (1). In several studies, breathing practices have been found to have protective effects (2-18). In one clinical observation among 201 subjects aged 15-75 years, suffering from nasobronchial allergies, regular practice of anulome and velome as well as kapalbhati for 3 months was associated with significant improvement in clinical outcome (15).
Regular practice of pranayam may have beneficial effects on nasobronchial disorders like chronic bronchitis, asthma, rhinitis, and common cold, pharyngitis, obesity, diabetes, hypertension, vascular variability disorders, insulin resistance, heart attacks, allergies, memory dysfunction, and aging. The nasal tissue is erectile similar to sex organs in men and women, which is very sensitive to breath. Control of breath constitutes an obvious starting point toward attainment of control of the autonomic nervous system, and appears to have beneficial effects on the functions of nasal mucosa, pharynx, bronchi, bronchioles, and lungs.
These breathing patterns may also benefit the omental adipocytes, brain, heart, liver, and kidney functions. The left nostril, diaphragm, and stomach are supplied by the vagus nerve, which may influence pituitary function, the hypothalamus, the pineal gland, and the suprachiasmatic nucleus. The science of pranayama is thus intimately connected with the autonomic nervous system and brings its functions under conscious control via breathing patterns and movements of diaphragm and lungs (15-17). ).
In a few subjects, we have observed that verbalization of Rama,Rama,Rama, for 20-60 minutes, may be associated with increased heart rate variability. The possible indications of pranayamas are given in table 1. A clinical study conducted in Italy has shown that verbalization of mantras like Oem mani padme oem can decrease the breathing rate, as well as heart rate, due to increased vagal activity, resulting into increased release of nitric oxide, when the breathing rate is brought down to six per minute.
PRANAYAM AND ITS IMPORTANCE
The word Pranayam has two Sanskrit roots – ‘Prana’ and ‘ayam’. “Prana” means vital energy and life force. “Ayam” means stretching, extension or expansion or control. Thus, we can say that the word Pranayam means extension or expansion of Prana or ‘breath control’ to extend and overcome one’s normal limitation of Prana. Therefore, it should not merely be considered as a breathing technique to provide extra oxygen into the lungs.
It influences the flow of Prana in the Nadis of the Pranamay kosha. Controlling Prana through Pranayam steadies the mind and cleanses the body, thus it boosts the overall health and well-being of the practitioner. Thus, the technique of Pranayam provides a method by which the life force can be activated and regulated in order to go beyond one’s normal limitations and attain a higher state of experiences.
VARIOUS METHODS OF PRACTICE OF PRANAYAMS BREATHING PATTERNS
The methods of pranayamas breathing patterns are given in table 1. Both kapalbhati and anulome and velome breathing patterns, have become very popular because of their demonstration and training by Swami Ramdeo, who is an internationally renouned practioner of yagasans and pranayam. These patterns should be conducted preferably on an empty stomach for maximum beneficial effects.
The chronomics of pranayam practice are not known but Indians prefer to practice early in the morning before sun rise and alternatively after sun set.Pranayams could be practiced either on a bed or while sitting on a chair. Sit straight and do not move the shoulders or neck and do not make any noise during breathing. Close both the eyes and concentrate on inspiration and expiration, alternately from each nostril, starting from left nostril.
All the steps of breathing, “in and out” should be performed very gently without any strain for 100-150 times daily (minimum) in about 10 minutes. Exhale or expire the breath forcefully by moving diaphragm and abdominal muscles during expiration. During expiration, the muscle of the abdomen moves inside, and during inspiration the abdomen moves up with the movements of the diaphragm. Practice gently, about 400-500 times daily (minimum) in about 20 minutes. Having control on pause is called the pranayama ( Patanjali, 600 BCE).
Various methods of Pranayama or breathing exercises.(Patanjali yoga)
Types
Definition
Narishodhanam
Three cycles of exhalation through the left nostril and inhalation through right nostril followed by three cycles of exhalation through the right nostril and inhalation through the left, both should be of equal duration.
Vigorous and forceful expulsion of breath, using the diaphragm and abdominal muscles. It is followed by a relaxation of the abdominal muscles, resulting in a slow passive inhalation.
Bhastrika
It means bellows, in which abdominal muscles work like bellows. Here both inhalation and exhalation are vigorous and forceful. The effects are similar to kapalbhati and complication could be hyperventilation.
Ujjayi
It means control of victory, arising from a process of expansion, enhancing the ventilation of the lungs. Inhalation and exhalation are slow and deep and take place with partial closure of glottis. It removes the expectoration, calms the sympathetic activity and fills the whole body with wellness.
Bhramari
It means a large bee and the sound of a bee is made, during exhalation. Inhale completely through both nostrils and exhale producing a humming sound
Sitali
The tongue is curled lengthwise until it resembles a tube. The tip of the tongue is protruded outside the lips. A hissing sound is produced during inhalation. Exhale completely with both nostrils
The tongue is rolled back towards the soft palate and lips part and clench the teeth. Now inhale through the teeth, making a hissing sound with breath. Exhale completely through both nostrils
Suryabhedana
The breath is inhaled through the right nostril, retained then exhaled, through the nostri
Murccha
There is complete inhalation via both nostrils followed by slow exhalation, applying chin lock
Plavini
The stomach is first filled completely with air and simultaneously the lungs are also filled completely with air by air. The breath is retained and then finally exhaled. It is an advanced mode of pranayam.
Anulome and Velome
Take deep inspiration from slowly from left nose followed by a pause of few seconds, then do complete expiration from the other nostril, while one nostril is closed by the thumb.
THE POWER OF PAUSE DURING INHALATION AND EXHALATION in Pranayama
To control, eliminate, and expand the pause during breathing, is the main process in doing pranayama. In Sanskrit, the pause is called kumbhaka, which is controlled by all the breathing exercises. Hath yoga manual, mention eight varieties of kumbhaka, which are practiced by highly adapted yogis, who know the secrets of the nature of the pause. These should be practiced under guidance of experienced yogis.
These practices can take us to deeper states of the mind resulting in to autonomic control heart beat and brain waves via electrocardiographic and electroencephalographic studies respectively. Kumbhaka is the pause during the breath. It should be practiced under supervision of an expert, not by reading manuals. It is important to apply bandhas before practicing kumbhakas. Bandhas are locks, which may be of different types; jalandhara bandha-the chin lock, uddiyana bandha-the abdominal lock, and mulabandha-the anal lock.
Chin Lock (Jalandhara bandha)
Internal carotid arteries, situated on both sides of the neck, that are responsible for blood supply of the brain. If the chin lock is used to apply conscious pressure to these arteries, the nerve impulses traveling to the brain fade the body consciousness and bring about a trance like condition. Such stimulation is associated with decrease in heart rate and conscious control of vijnani nadi, the channel of consciousness.
It has been mentioned in sivasamhita that by the application of pressure on the carotid sinus nerves, a blissful state of mind may be experienced. If the chin lock is practiced both during inhalation and exhalation, the control of the channel of consciousness or vijnani nadi turns easy. Long practice for years may be needed to control chin lock. After deep inhalation, the air in the lungs wants to rush out if the chin lock is not applied, after the retention of the breath, despite the glottis being kept closed. The air rushes through the auditory tubes resulting in manipulations in the ears—in the inner ear. It is possible that such manipulations by chin
lock in the inner ear could be useful for the treatment of ear disorders. The chin lock is properly applied after closing the glottis, for easy practice of kumbhaka. Practice of jalandhara bandha, yogis bring about conscious control of this phenomenon and thus attain a state of joy before doing meditation. Putting pressure on the carotid arteries may provide yogic anesthesia to the person for minor surgery. The martial art experts, in the schools of Kung Fu also use this technique whenever necessary.
Abdominal Lift (Uddiyana bandha)
This is an exercise involving the diaphragm, ribs and the abdominal muscles. It can be practiced either in standing or sitting in one of meditation postures. If it is practiced in standing position, the feet are kept two feet apart and spine straight, then the knees are bend slightly and lean forward from the waist far enough to place the palms of the hands just above the knees.
After achieving this posture, exhale completely and place the chin on the hollow of the throat, then suck the abdominal muscles in and up without inhaling, pulling the novel toward the spine. These procedures pull the diaphragm up and create a cavity in the front side of the abdomen under the rib cage. There would be slight curving in the back and this position is maintained as long as it remains comfortable and tolerable.
Now slowly inhale and relax. It is important not to force the abdominal muscles outward. The use of force should be gentle, pulling the muscles in and upward. Contraindications for not practicing this exercise are hypertension, hiatal hernia, ulcers, heart diseases, menstruation, or pregnancy. This exercise is the best for disease of the abdominal organs.
Anus Lock (mulabandha)
In this exercise both the internal or external muscles of the sphincters of the anus are contracted and then held. This anal lock may be practiced during pranayama and meditation.
Scriptural Reference about Pranayama
Pranayam is an important part of yog practices and is mentioned in almost all texts in yog. Maharishi Patanjali defines it as –
Which means, after getting expertise in asana there has to be regulation or restraint of speed of swas (inhalation) – praswas (exhalation) is called as Pranayam.
“Chale vate chale chittam, nischalam nischale bhavet Yogisthanutyamapnoti tato vayum nirodhayet” Ha. Yo.pra.2.2
“When Prana fluctuates then the Chitta (mind) also fluctuates; when the Prana becomes steady then the Chitta also becomes steady”.
So we should try to control Prana. It means Pranayama practices are intended to bring about calmness in the mind by harmonizing the Pranic flow in the body.
We see warning in one Shloka in Hath Yog Pradipika (Ch 2.16). i.e.,
“Pranayam can remove all diseases if it is done correctly; if it is done incorrectly then it can actually cause illness”
This is the indication about Pranayam. It is a very advance practice, so one should slowly and systematically develop one’s ability to perform Pranayam techniques over a period of time under the guidance of an expert.
PRE-PRANAYAMA PRACTICES
Let us know about Pre –Pranayama Practices: The process of Pranayam is concerned with the breathing which is an indicator of life. So, if it is done in a wrong manner, it may harm us as we have just studied. Therefore, it needs some preparations. As we know that Pranayam is advanced yogic technique. A sound and healthy body is a must for the practice of Pranayam. In the last topic, we have discussed about Prana, Pranayam and its impact on our life. Now we will learn about pre Pranayam practices i.e. about the preparation technique of Pranayam practices
Asana – The term asana means sitting in a particular posture, which is comfortable and which could be maintained steadily for long time. Asana gives stability and comfort, both at physical and mental level. There may be variations in the techniques of some of the asanas depending upon the following yoga institutions.
Asana may broadly be classified into three categories :
(a) Cultural or Corrective (b) Meditative (c) Relaxative
Cultural asanas
can further be classified into two groups, depending on the effects produced: (i) asana that work through and on the spine and visceral organs. (ii) asanas that work through the skeletal muscles, ligaments and joints.
Meditative asanas
are those asanas which are aimed at quiet sitting and are used for higher practices in yoga. padmasana, swastikasana, sukhasana and siddhasana can be put in this category.
Relaxative asanas
Are those which remove tension and bring about physical as well as mental relaxation. The important asanas in this category are shavasana and makarasana.
Guidelines for the Practice of Asanas :
Generally, the asanas are practised in the sequence of standing, sitting, prone-lying and supine-lying position. Though there is other version which follows different sequence.
Asanas must not be practised in haste or by applying any sort of undue force and under an urgency. Jerks should be avoided.
Asanas should be performed with body and breath awareness. There should be coordination between breath and movement of body-parts.
As a general rule, inhale while raising any part of the body and exhale when bending down.
The practitioner has to follow instructions sincerely with optimal attention.
Final position should be attained slowly step-by-step and should be maintained with closed eyes for developing an inward awareness within the body.
Final position of asanas must be maintained for as long as one is comfortable. One should maintain the final posture according to one’s own limitations and should not go beyond one’s capacity.
During maintenance of final position of asana, there should ideally be no tremors or any type of discomfort.
An utmost care must be taken in increasing the time for maintaining the asanas.
Regular practice is essential. Body starts listening to your command only after a regular and diligent training for a sufficient period of time. If regularity is disturbed due to some reasons, then one should resume the practice within minimum time.
In the initial phase, asanas involve de-conditioning and reconditioning processes. Therefore, initially, one may feel little fatigued after the practice but after few days’ practice, body and mind get adjusted and one starts experiencing a feeling of well-being and happiness again.
(lahs-YAHS-uh-nuh) Modification: both legs straight; one leg extended to the front, heel up; one arm up over the head reaching to the floor, other arm reaching up to the sky; deep backbend Pose Type: standing, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Lasyasana 2
(lahs-YAHS-uh-nuh) Modification: legs crossed, knees bent; one hand on the hip, one arm over the head Pose Type: standing, side bend Drishti Point: Urdhva or Antara Drishti (up to the sky)
Lasyasana 3
(lahs-YAHS-uh-nuh) Modification: front leg ankle stretch, both knees bent, legs crossed, one arm toward the opposite knee, other arm up over the head Pose Type: standing, side bend Drishti Point: Urdhva or Antara Drishti (up to the sky)
Prapada Lasyasana
(PRUH-puh-duh lahs-YAHS-uh-nuh) Modification: deep backbend, one arm reaching up to the sky, other arm reaching down to the floor; standing leg straight, other knee bent; foot to the inside of the knee of the opposite leg Pose Type: standing one-legged balance, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Hastagrai or Hastagre (hands)
Hasta Janu Lasyasana
(HUH-stuh JAH-nu lahs-YAHS-uh-nuh) Modification: arm up over the head and parallel to the floor Pose Type: standing one-legged balance, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Hastagrai or Hastagre (hands)
Hasta Pada Lasyasana
(HUH-stuh PUH-duh lahs-YAHS-uh-nuh) Modification: arm up over the head reaching to the sky Pose Type: standing one-legged balance, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Hastagrai or Hastagre (hands)
Lasyasana benefits
improve posture and coordination
relieve sciatic pain
improve agility
boost circulation
tone core muscles
strengthen your back, hips, and legs
Health Benefits Of Lasyasana Pose in Yoga
There are various health benefits of lasyasana pose asana in yoga which gives both mental and physical relaxation and other benefits As it is practiced in between all other standing poses, it allows the mind and body to integrate the benefits of the previous asana whilst preparing for the next one.
Sukhasana (Easy Pose) – Happiness means happiness. This posture is called Sukhasana because of sitting on a pedestal. Although, the posture in which one feels pleasure from sitting is also called Sukhasana, but since ancient times, sitting with a pedestal has been considered as Sukhasana.
Method of Sukhasana (Easy Pose) :
Sit comfortably on the floor with your knees bent. (See picture) Place your hands on your lap or on your knees. Keep the spine, neck and head straight.
Meditation : Sensation of energy emanating from all the chakras.
This asana is beneficial in keeping the body healthy, peace of mind and body.
Sukhasana (Easy Pose) 1
(suk-AHS-uh-nuh) Pose Type: seated, forward bend Drishti Point: Nasagrai or Nasagre (nose) How to Perform the Pose:
Begin by sitting on the floor with both your legs straight out in front of you. Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
Exhale as you bring your feet toward you and cross them at the ankles. Keep the soles of your feet flat on the floor and your knees in line with your shoulders.
Inhale, stretch your arms up to the sky to lengthen your spine, and exhale as you bring your elbows together on the inside of your knees.
Inhale as you open your palms up to sky with your fingertips pointing to the outsides. Exhale as you bring you thumbs and pointer fingers together.
Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch.
Exhale as you release the pose, coming back to starting position with both your legs straight out. Modification: knees in line with the shoulders, elbows to the inside of the knees
Sukhasana (Easy Pose) 2
(suk-AHS-uh-nuh)
Modification: knees to the chest, elbows to the outside of the knees, palms covering the face Pose Type: seated, forward bend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Sukhasana (Easy Pose) 3
(suk-AHS-uh-nuh) Modification: knees high, forearms to the shins Pose Type: seated Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Sukhasana (Easy Pose) 4
(suk-AHS-uh-nuh)
Modification: elbows crossed, backs of both hands to the knees Pose Type: seated, mild backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Sukhasana (Easy Pose) 5
(suk-AHS-uh-nuh)
Modification: on the yoga block Pose Type: seated Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Sukhasana (Easy Pose) 6
(suk-AHS-uh-nuh)
Pose Type: seated Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
(BUH-duh HUH-stuh suk-AHS-uh-nuh) Modification: arms in front, arms straight Pose Type: seated Drishti Point: Hastagrai or Hastagre (hands), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Garbha Pindasana in Sukhasana (Embryo in the Womb Pose in Easy Pose)
(GUHR-buh pin-DAHS-uh-nuh in suk-AHS-uh-nuh) Modification: grabbing onto the outside edges of the feet Pose Type: seated, forward bend, core Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Parivritta Sukhasana (Revolved Easy Pose)
Parivritta Sukhasana (puh-ri-VRIT-tuh suk-AHS-uh-nuh) Pose Type: seated, twist Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Parshva Sukhasana (Sideways Easy Pose)
(PAHRSH-vuh suk-AHS-uh-nuh) Modification: one forearm to the floor, other arm extended up over the head Pose Type: seated, side bend Drishti Point: Hastagrai or Hastagre (hands)
(puh-ri-VRIT-tuh BUH-duh suk-AHS-uh-nuh) Modification: elbow to the floor Pose Type: seated, forward bend, twist, binding Drishti Point: Urdhva or Antara Drishti (up to the sky)
Tadasan (Mountain Pose) – Tadasana is one of the postures that can be done in a standing position.
TadasanMethod :
Stand in a careful (equilibrium) position with feet together but keep the toes and heels parallel. Now while emphasizing on the toes, slowly rise up and join both the hands and stretch them upwards. In this position, pull the knee and thigh muscles up.
Push the stomach in as far as possible. Push the chest forward. Keep the spine and neck straight. Keep the weight of the body only on the toes. Stay in this position for some time. Exhaling while coming back. Reach the original position.
Respiratory system :
Inhale while rising and exhale while coming back.
Timing : Do 5-6 times. Do this for 1 to 2 minutes.
Beneficial for women. Especially beneficial for women in the early months of pregnancy (have healthy children).
Necessary for the action of conch shell.
Precautions of Tadasan :
Work on the toes of both feet by giving weight simultaneously and pay attention to the balance. After this, do any asana related to headstand.
Tadasan (Mountain Pose) 1
(tuh-DAHS-uh-nuh) Also Known As: Equal Steady Standing, State of Balance (Samasthiti) Modification: palms rotated forward Pose Type: standing Drishti Point: Nasagrai or Nasagre (nose)
Tadasan (Mountain Pose) 2
(tuh-DAHS-uh-nuh) Modification: shoulder opener, intense version Pose Type: standing Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Parivritta Prasarita Pada Tadasana (Revolved Feet Spread Mountain Pose)
(puh-ri-VRIT-tuh pruh-SAH-ri-tuh PUH-duh tuh-DAHS-uh-nuh) Modification: arms straight out to the sides Pose Type: standing, twist Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Prasarita Pada Tadasana in Vira Parampara (Feet Spread Mountain Pose in Hero Succession Series)
(pruh-SAH-ri-tuh PUH-duh tuh-DAHS-uh-nuh in VEER-uh puh-ruhm-puh-RAH) Modification: backbend, hands on the calf muscles Pose Type: standing, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Tadasana Namaskar (Mountain Pose with Hands in Prayer)
(tuh-DAHS-uh-nuh nuh-muhs-KAHR) Modification: hands in Anjali Mudra (Hands in Prayer); feet to the front, toes lifted Pose Type: standing Drishti Point: Nasagrai or Nasagre (nose)
(vi-puh-REE-tuh nuh-muhs-KAR tuh-DAHS-uh-nuh) Also Known As: Penguin Pose, Back of the Body Prayer Mountain Pose (Paschima Namaskara Tadasana) Modification: feet rotated out Pose Type: standing Drishti Point: Nasagrai or Nasagre (nose)
Baddha Hasta Tadasana (Hands Bound Mountain Pose)
(BUH-duh HUH-stuh tuh-DAHS-uh-nuh) Pose Type: standing Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Note :
In the position of complete posture, look up and think mentally that there is an object placed above and we are about to catch it. many benefits of doing this are automatically obtained.
Hastasana (Salute Pose) – This asana is like Tadasana. The only difference is the position of the heels. In Urdhva Hastasana, the heel is not raised, only the support of the palms pulls the body upwards. Before doing this asana, stand in a careful position. Now pull the fingers of both the hands together and pull them upwards. Then while inhaling, first bend slightly to the right and then to the left. During this, keep breathing normally.
Procedure of Hastasana :
However, there is no need of any kind of caution in its practice. But still, if you feel uncomfortable or have problems like dizziness, headache, then consult a specialist immediately.
Benefits of Hastasana :
With the practice of this asana, the waist becomes thinner and the chest becomes wider.
The body becomes shapely by decreasing the fatness.
The length of the body increases by the practice of this asana.
Gets rid of constipation.
Rib pain is relieved.
Urdhva Hastasana (Upward Salute Pose) 1
(OORD-vuh huh-STAHS-uh-nuh) Also Known As: Volcano Pose Modification: arms shoulder width apart Pose Type: standing, mild backbend Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Urdhva Hastasana (Upward Salute Pose) 2
(OORD-vuh huh-STAHS-uh-nuh) Also Known As: Volcano Pose Modification: palms pressed together Pose Type: standing, mild backbend Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
(PAHRSH-vuh tuh-DAHS-uh-nuh OORD-vuh BUH-duh HUH-STAHS-uh-nuh) Also Known As: Side Bending Pose (Parshva Bhangi) Pose Type: standing, side bend Drishti Point: Nasagrai or Nasagre (nose)
(puh-ri-VRIT-tuh OORD-vuh tuh-DAHS-uh-nuh OORD-vuh BUH-duh HUH-STAHS-uh-nuh) Also Known As: Side Bending Pose (Parshva Bhangi) Pose Type: standing, side bend, backbend Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
(SOOR-yuh nuh-muhs-kahr-AHS-uh-nuh OORD-vuh BUH-duh huh-STAHS-uh-nuh) Pose Type: standing, backbend Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Parivritta Utthita Pada Hastasana (Revolved Extended Hand to Foot Pose)
puh-ri-VRIT-tuh UT-ti-tuh PUH-duh huh-STAHS-uh-nuh) Also Known As: Revolved Hand to Big Toe Pose (Parivritta Hasta Padangushtasana) Pose Type: standing one-legged balance, twist Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Pada Hastasana (Hand Under Foot Pose)
(PUH-duh huh-STAHS-uh-nuh) Pose Type: standing, forward bend Drishti Point: Nasagrai or Nasagre (nose)
(SUK-kuh pruh-SAH-ri-tuh PUH-duh OORD-vuh huh-STAHS-uh-nuh) Also Known As: Part of Hero Succession Series (Vira Parampara) Modification: palms together, looking up Pose Type: standing, mild backbend Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Prasarita Pada Urdhva Hastasana (Feet Spread Upward Hands Pose)
(pruh-SAH-ri-tuh PUH-duh OORD-vuh huh-STAHS-uh-nuh) Also Known As: Equal Angle Pose (Sama Konasana) Modification: legs open extremely wide; palms together, looking straight ahead Pose Type: standing Drishti Point: Nasagrai or Nasagre (nose)
Grantadara Urdhva Baddha Hastasana (Book Stand Pose with Upward Bound Hands)
(gruhn-tah-DAH-ruh OORD-vuh BUH-duh HUH-STAHS-uh-nuh) Also Known As: Chikkiasana Urdhva Baddha Hastasana Modification: fingers interlocked, palms facing up, looking up Pose Type: standing Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Urdhva Baddha Hastasana in Vira Parampara (Upward Bound Hands Pose in Hero Succession Series)
(OORD-vuh BUH-duh huh-STAHS-uh-nuh in VEER-uh puh-ruhm-puh-RAH) Modification: arms up to the sky, fingers interlocked, spine straight Pose Type: standing Drishti Point: Nasagrai or Nasagre (nose)
Baddha Hastasana in Vira Parampara (Hands Bound Pose in Hero Succession Series)
(BUH-duh huh-STAHS-uh-nuh in VEER-uh puh-ruhm-puh-RAH) Modification: grabbing onto the triceps behind the back Pose Type: standing, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Urdhva Baddha Hastasana in Vira Parampara (Upward Bound Hands Pose in Hero Succession Series)
(OORD-vuh BUH-duh huh-STAHS-uh-nuh in VEER-uh puh-ruhm-puh-RAH) Modification: deep backbend Pose Type: standing, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Angusthamadhye or Angustha Ma Dyai (thumbs)
Upavishta Parivritta Urdhva Eka Pada Hastasana (Seated Revolved Upward One Hand to Foot Pose)
(u-puh-VISH-tuh puh-ri-VRIT-tuh OORD-vuh EY-kuh PUH-duh huh-STAHS-uh-nuh) Also Known As: Upavistha Parivritta Urdhva Eka Pada Hastasana Modification: straight leg lifted, grabbing the foot with the opposite arm, other forearm on the floor Pose Type: seated, forward bend Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
Niralamba Upavishta Parivritta Urdhva Eka Pada Hastasana (Unsupported Seated Revolved Upward One Hand to Foot Pose)
Vrikshasana (Tree Pose) – Due to the shape of a tree, it is called Vrikshasana.
Time : Stay in this state for 5 to 10 seconds. Come back to Tadasana position. Now you have to repeat the same process standing on the right foot. In this way, do this action about four to five times respectively.
Direction : East or North.
How to Perform the Vrikshasana Pose
Tree Pose Vrikshasana (vrik-SHAHS-uh-nuh) Also Known As: Upward Hands Tree Pose (Urdhva Hasta Vrikshasana) or Pose Dedicated to Royal Sage Bhagiratha (Bhagirathasana) Pose Type: standing one-legged balance, mild backbend Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs) How to Perform the Pose:
Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha, and ujjayi breathing. Find a still point on the floor to keep your gaze on. This will help you find and keep your balance.
Inhale and bring your weight onto the right foot. Exhale as you bend your left knee, and bring it out to the left side, opening the inside of your left hip. Keep your hips leveled and parallel to the floor (don’t let your left hip go higher than your right). Keep the lower abdomen engaged to take out the compression (the arch) in the lower back.
Exhale as you place the sole of your left foot to the left calf muscle. Make sure the toes of your left foot are pointing to the floor.
On the next exhale, grab onto the left ankle with your left hand and slide the left foot up to the inside of your left thigh, keeping the toes of the left foot pointing to the floor. Avoid putting pressure on your right knee. Make sure to keep the left knee out to the side as you open the inside of your left hip.
Inhale as you reach both arms up over your head, fingertips pointing up to the sky. Keep them straight and shoulder-width apart. Make sure to lengthen your neck and keep your shoulder blades down your back.
Exhale and bring your gaze to your thumbs (Pose #1). You can experiment with rolling your head all the way back, feeling the stretch in the front of your neck (Pose #2).
If your shoulders are open, the neck is long, and your breathing is not constricted, you can bring your palms together on the exhale and look at your thumbs (Pose #3). With your palms pressed together, you can also experiment with rolling your head all the way back, feeling the stretch in the front of your neck (Pose #4).
Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch. Exhale as you release the pose, come back to Mountain Pose (Tadasana), and repeat on the other side. Modification: arms extended up over the head
arms shoulder width
arms shoulder width, head rolling back
palms together
palms together, head rolling back
Tiryak Tala-Vrikshasana
Swaying Palm Tree Pose Tiryak Tala-Vrikshasana (TIR-yuhk TAHL-uh-vrik-SHAHS-uh-nuh) Pose Type: standing, side bend Drishti Point: Hastagrai or Hastagre (hands) How to Perform the Pose:
Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
Inhale; step your feet slightly wider than shoulder-distance apart with toes facing forward and feet parallel to each other. Expand your chest and hold your arms straight out to the sides, parallel to the floor.
Exhale as you side bend to the left, dropping your left hand either to the side of the left thigh or the left shin. (Avoid putting pressure on the knee joint.) Bring your right arm over head and bend it at the elbow.
Inhale as you rotate your chest up to the sky; do not collapse it forward. Feel the deep stretch on the right side of your torso as you look toward your right hand (Pose #1).
On your next exhale, try to reach your right arm over your head with fingertips pointing toward the floor (Pose #2).
Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch. Exhale as you release the pose. Inhale as you press strongly into both feet to come up.
Exhale, come back to Mountain Pose (Tadasana), and repeat on the left side. Modification: elbow of the top arm bent
mild version
intense version tiryak = horizontally, sideways, obliquely, across tala-vrikshasana = palm tree
Patan Vrikshasana 1
Toppling Tree Pose Patan Vrikshasana (PUH-tuhn vrik-SHAHS-uh-nuh) Modification: both knees bent Pose Type: standing one-legged balance, forward bend Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Patan Vrikshasana 2
Toppling Tree Pose Patan Vrikshasana (PUH-tuhn vrik-SHAHS-uh-nuh) Modification: both legs straight Pose Type: standing one-legged balance, forward bend Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Sukha Vrikshasana
Easy Tree Pose Modification Sukha Vrikshasana (SOOK-uh vrik-SHAHS-uh-nuh) Modification: hands on the hips
toes to the floor
foot to the calf muscle Pose Type: standing one-legged balance Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Vrikshasana Namaskar
Tree Pose with Hands in Prayer Vrikshasana Namaskar (vrik-SHAHS-uh-nuh nuh-muhs-KAHR) Pose Type: standing one-legged balance Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Nasagrai or Nasagre (nose)
Viparita Namaskar Vrikshasana
Reverse Prayer Tree Pose Viparita Namaskar Vrikshasana (vi-puh-REE-tuh nuh-muhs-KAHR vrik-SHAHS-uh-nuh) Also Known As: Back of the Body Prayer Tree Pose (Paschima Namaskara Vrikshasana) Pose Type: standing one-legged balance Drishti Point: Nasagrai or Nasagre (nose)
Tree Pose with Hands in Prayer Vrikshasana Namaskar (vrik-SHAHS-uh-nuh nuh-muhs-KAHR) Modification: backbend Pose Type: standing one-legged balance, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hasta Gomukhasana in Vrikshasana
Hand Position of Cow Face Pose in Tree Pose Hasta Gomukhasana in Vrikshasana (HUH-stuh go-muk-AHS-uh-nuh in vrik-SHAHS-uh-nuh) Modification: Gomukhasana arms Pose Type: standing one-legged balance Drishti Point: Nasagrai or Nasagre (nose)
Hasta Garudasana in Vrikshasana
Hand Position of the Pose Dedicated to Garuda in Tree Pose Hasta Garudasana in Vrikshasana (HUH-stuh GUH-ru-duh-AHS-uh-nuh in vrik-SHAHS-uh-nuh) Pose Type: standing one-legged balance Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Parshva Vrikshasana
Sideways Tree Pose Parshva Vrikshasana (PAHRSH-vuh vrik-SHAHS-uh-nuh) Modification: side bend toward the bent knee Pose Type: standing one-legged balance, side bend Drishti Point: Hastagrai or Hastagre (hands)
Urdhva Eka Hasta Ardha Baddha Padma Vrikshasana
Upward One Hand Half Bound Lotus Tree Pose Urdhva Eka Hasta Ardha Baddha Padma Vrikshasana (OORD-vuh EY-kuh HUH-stuh UHR-duh BUH-duh PUHD-muh vrik-SHAHS-uh-nuh) Pose Type: standing one-legged balance, binding Drishti Point: Nasagrai or Nasagre (nose)
Hand to Foot Hand to Knee Tree Pose Hasta Pada Hasta Janu Vrikshasana (HUH-stuh PUH-duh HUH-stuh JAH-nu vrik-SHAHS-uh-nuh) Modification: grabbing onto the foot and the knee, knee to the outside Pose Type: standing one-legged balance Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Hasta Pada Hasta Janu Vrikshasana 2
Hand to Foot Hand to Knee Tree Pose Hasta Pada Hasta Janu Vrikshasana (HUH-stuh PUH-duh HUH-stuh JAH-nu vrik-SHAHS-uh-nuh) Modification: backbend, grabbing onto the foot and the knee, knee to the outside, looking straight ahead Pose Type: standing one-legged balance, backbend Drishti Point: Nasagrai or Nasagre (nose)
Hasta Pada Hasta Janu Patan Vrikshasana
Hand to Foot Hand to Knee Toppling Tree Pose Hasta Pada Hasta Janu Patan Vrikshasana (HUH-stuh PUH-duh HUH-stuh JAH-nu PUH-tuhn vrik-SHAHS-uh-nuh) Modification: grabbing onto the foot and the shin, knee to the outside Pose Type: standing one-legged balance, forward bend Drishti Point: Nasagrai or Nasagre (nose)
Prapada Ardha Uttanasana
Tip Toe Half Intense Stretch Pose Prapada Ardha Uttanasana (PRUH-puh-duh UHR-duh ut-tahn-AHS-uh-nuh) Also Known As: Tip Toe Half Forward Bend and Downward Facing Tree Pose Prep. (Adho Mukha Vrikshasana Prep.) Pose Type: standing, forward bend Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Eka Pada Adho Mukha Vrikshasana
One-Legged Downward Facing Tree Pose Eka Pada Adho Mukha Vrikshasana (EY-kuh PUH-duh uh-DO MUK-uh vrik-SHAHS-uh-nuh) Also Known As: Eka Pada Adho Mukha Vrksasana Pose Type: inversion, arm balance, forward bend Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Vrikshasana in Vasishtasana
Tree Pose in Pose Dedicated to Sage Vasista Vrikshasana in Vasishtasana (vrik-SHAHS-uh-nuh in vuh-sish-TAHS-uh-nuh) Also Known As: Tree Pose in Side Plank Modification Modification: top foot to the inner thigh Pose Type: arm balance, core Drishti Point: Urdhva or Antara Drishti (up to the sky)
Prasarita Padottanasana in Adho Mukha Vrikshasana
Feet Spread Intense Stretch Pose in Downward Facing Tree Pose Prasarita Padottanasana in Adho Mukha Vrikshasana (pruh-SAH-ri-tuh puh-do-tahn-AHS-uh-nuh in uh-DO MUK-uh vriks-SHAHS-anna) Also Known As: Feet Spread Full Forward Bend Pose in Downward Facing Tree Pose, Prasarita Padottanasana in Adho Mukha Vrksasana Pose Type: inversion, arm balance, forward bend Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Adho Mukha Vrikshasana
Downward Facing Tree Pose Adho Mukha Vrikshasana (uh-DO MUK-uh vrik-SHAHS-uh-nuh) Also Known As: Adho Mukha Vrksasana Modification: legs crossed Pose Type: inversion, arm balance Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Upavishta Konasana in Adho Mukha Vrikshasana
Seated Angle Pose in Downward Facing Tree Pose Upavishta Konasana in Adho Mukha Vrikshasana (u-puh-VISH-tuh ko-NAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh) Also Known As: Upward Spread Feet Pose A (Urdhva Prasarita Padasana A), Upavista Konasana in Adho Mukha Vrikshasana Pose Type: inversion, arm balance Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Pada Garudasana in Adho Mukha Vrikshasana
Leg Position of the Pose Dedicated to Garuda in Downward Facing Tree Pose Pada Garudasana in Adho Mukha Vrikshasana (PUH-duh guh-ru-DAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh) Also Known As: Pada Garudasana in Adho Mukha Vrksasana Pose Type: inversion, arm balance Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs) How to Perform the Pose:
Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
Exhale and hinge from the hips, coming into a forward bend, placing the palms on the floor on the outsides of your feet. Your hands should be shoulder width apart or slightly wider. Make sure your arms are straight and your shoulders are on top of your fingertips.
There are many ways to come into a handstand. When you start practicing handstands, make sure you can balance on your hands against the wall for at least 60 seconds. Then you can experiment with jumping into a handstand or lifting your legs using your core. Press strongly into your hands.
Once you find your balance in a Downward Facing Tree Pose (Adho Mukha Vrikshasana), also known as Handstand, exhale and bend your knees; cross your right leg over your left leg, hooking your right foot around your left calf muscle. Hold for 30, and up to 90, seconds to receive the full benefits of the stretch.
Inhale and bring your legs back to the straight position. Exhale and switch legs as you bend your knees and cross your left leg over your right leg, hooking your left foot around your right calf muscle. Hold for 30, and up to 90, seconds to receive the full benefits of the stretch.
Inhale and bring your legs back to the straight position. On the following inhale, lower your feet to the floor. Inhale as you come back to Mountain Pose (Tadasana).
Mandukasana in Adho Mukha Vrikshasana
Frog Pose in Downward Facing Tree Pose Mandukasana in Adho Mukha Vrikshasana (muhn-doo-KAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh) Also Known As: Mandukasana in Adho Mukha Vrksasana Pose Type: inversion, arm balance Drishti Point: Nasagrai or Nasagre (nose) or Angusthamadhye or Angustha Ma Dyai (thumbs)
Baddha Konasana in Adho Mukha Vrikshasana
Bound Angle Pose in Downward Facing Tree Pose Baddha Konasana in Adho Mukha Vrikshasana (BUH-duh ko-NAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh) Also Known As: Baddha Konasana in Adho Mukha Vrksasana Pose Type: inversion, arm balance Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Pada Svastikasana in Adho Mukha Vrikshasana
Svastika Legs in Downward Facing Tree Pose Pada Svastikasana in Adho Mukha Vrikshasana (PUH-duh svuh-sti-KAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh) Also Known As: Pada Svastikasana in Adho Mukha Vrksasana Modification: both knees bent, one knee bent toward the chest, other foot pointing to the back Pose Type: inversion, arm balance, mild backbend Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Ardha Padmasana in Adho Mukha Vrikshasana
Half Lotus Pose in Downward Facing Tree Pose Ardha Padmasana in Adho Mukha Vrikshasana (UHR-duh puhd-MAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh) Also Known As: Ardha Padmasana in Adho Mukha Vrksasana Pose Type: inversion, arm balance Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Pada Garudasana in Adho Mukha Vrikshasana
Leg Position of the Pose Dedicated to Garuda in Downward Facing Tree Pose Pada Garudasana in Adho Mukha Vrikshasana (PUH-duh guh-ru-DAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh) Also Known As: Pada Garudasana in Adho Mukha Vrksasana Modification: arms bent at 90 degrees Pose Type: inversion, arm balance Drishti Point: Nasagrai or Nasagre (nose)
Urdhva Padmasana in Adho Mukha Vrikshasana
Upward Lotus Pose in Downward Facing Tree Pose Urdhva Padmasana in Adho Mukha Vrikshasana (OORD-vuh puhd-MAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh) Also Known As: Urdhva Padmasana in Adho Mukha Vrksasana Pose Type: inversion, arm balance Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Supta Vrikshasana
Supta Vrikshasana (SUP-tuh vrik-SHAHS-uh-nuh) Also Known As: Reclined Big Toe Pose B Prep. (Supta Padangushtasana B Prep.) Modification: hand to the bent knee, other hand along side of the torso, toes flexed in Pose Type: supine Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Benefits of Vrikshasana :
In this asana, the power of memory is intensified by concentrating on the command wheel.
Eye light increases.
The trembling of hands and feet stops and the arms and calves would be hard. Huh. Provides balance to the body.
Note: Vrikshasana is done by some Yogacharyas while keeping the head down and the feet up, making it steady on the hands.
Special: In this posture, when we greet with folded hands in front, it is also called Namaskar Asana. Whereas the first position of Surya Namaskar is also called Namaskarasana.
Shalabhasana (Locust Pose) – Sadhaks who do not have the above mentioned diseases can do this Shalabhasana dynamically, since both the legs have to be raised with balance, so practice with full awareness.
Note: Some yoga teachers also call this asana Ardha Shalabhasana.
Benefits of Shalabhasana :
Heals the gaps in the spinal cord. With regular practice TB (tuberculosis) did not occur.
Benefit to diabetic patients due to activation of clonal gland. Keeps the abdominal region healthy. Patients with sciatica and slip disc must do this action.
Makes the liver and stomach active. The patient of slip disc becomes healthy soon.
Bladder disease is cured.
Shalabhasana 1
Locust Pose Shalabhasana (shuh-luh-BAHS-uh-nuh) Modification: arms straight, palms facing up by the hips; feet on the floor Pose Type: prone, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Shalabhasana 2
Locust Pose Shalabhasana (shuh-luh-BAHS-uh-nuh) Also Known As: Locust Pose B (Shalabhasana B) Modification: palms to the floor by the bottom of the ribs, elbows bent at 90 degrees Pose Type: prone, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Shalabhasana 3
Locust Pose Shalabhasana (shuh-luh-BAHS-uh-nuh) Also Known As: Locust Pose B (Shalabhasana B) Modification: palms to the floor by the bottom of the ribs, elbows bent at 90 degrees Pose Type: prone, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Shalabhasana 3
Locust Pose Shalabhasana (shuh-luh-BAHS-uh-nuh) Also Known As: Locust Pose 1 (Salabhasana 1) Modification: palms to the floor by the hips, arms straight, legs and chest lifted Pose Type: prone, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Shalabhasana 4
Locust Pose Shalabhasana (shuh-luh-BAHS-uh-nuh) Modification: arms open wide, fingertips pointing to the toes Pose Type: prone, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Shalabhasana 5
Locust Pose Shalabhasana (shuh-luh-BAHS-uh-nuh) Also Known As: Crocodile Pose (Makarasana), Boat Pose (Navasana) Modification: both arms straight in front, palms facing down Pose Type: prone, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Angushtamadhye or Angushta Ma Dyai (thumbs)
Baddha Hasta Utthita Stiti Shalabhasana
Hands Bound Rising Standing Locust Pose Baddha Hasta Utthita Stiti Shalabhasana (BUH-duh HUH-stuh UT-ti-tuh STI-ti shuh-luh-BAHS-uh-nuh) Also Known As: Baddha Hasta Utthita Nindra Shalabhasana Pose Type: standing, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bala Shalabhasana
Baby Grasshopper Pose Bala Shalabhasana (BUH-luh shuh-luh-BAHS-uh-nuh) Also Known As: Baby Locust Pose Modification: chest facing the floor, forearm on the floor Pose Type: standing one-legged balance, forward bend, twist Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Anguli Shirsha Viparita Namaskar Shalabhasana
Fingers to Head Reverse Prayer Locust Pose Anguli Shirsha Viparita Namaskar Shalabhasana (UHNG-goo-lee SHEER-shuh vi-puh-REE-tuh nuh-muhs-KAHR shuh-luh-BAHS-uh-nuh) Also Known As: Back of the Body Prayer Fingers to Head Locust Pose (Paschima Namaskara Anguli Shirsha Shalabhasana) Modification: feet on the floor Pose Type: prone, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Baddha Hasta Shalabhasana
Hands Bound Locust Pose Baddha Hasta Shalabhasana (BUH-duh HUH-stuh shuh-luh-BAHS-uh-nuh) Pose Type: prone, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hasta Garudasana in Shalabhasana
Hand Position of the Pose Dedicated to Garuda in Locust Pose Hasta Garudasana in Shalabhasana (HUH-stuh guh-ru-DAHS-uh-nuh in shuh-luh-BAHS-uh-nuh) Pose Type: prone, backbend Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Viparita Shalabhasana
Inverted Locust Pose Viparita Shalabhasana (vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh) Modification: chin to the floor, legs lifted Pose Type: prone, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Ardha Shalabhasana
Half Locust Pose Ardha Shalabhasana (UHR-duh shuh-luh-BAHS-uh-nuh) Modification: hands to the floor by the hips, palms facing up, arms straight Pose Type: prone, backbend Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hasta Garudasana in Ardha Shalabhasana
Hand Position of the Pose Dedicated to Garuda in Half Locust Pose Hasta Garudasana in Ardha Shalabhasana (HUH-stuh guh-ruh-DAHS-uh-nuh in UHR-duh shuh-luh-BAHS-uh-nuh) Pose Type: prone, backbend Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Ardha Shalabhasana
Half Locust Pose Ardha Shalabhasana (UHR-duh shuh-luh-BAHS-uh-nuh) Also Known As: Crocodile Pose (Makarasana) Modification: one arm straight to the front—palm facing down, other hand to the floor by the hip— palm down Pose Type: prone, backbend Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Eka Pada Bhekasana in Shalabhasana
One-Legged Frog Pose in Locust Pose Eka Pada Bhekasana in Shalabhasana (EY-kuh PUH-duh bey-KAHS-uh-nuh in shuh-luh-BAHS-uh-nuh) Pose Type: prone, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Hastagrai or Hastagre (hands)
Naginyasana in Shalabhasana
Mermaid Pose in Locust Pose Naginyasana in Shalabhasana (nuh-gin-YAHS-uh-nuh in shuh-luh-BAHS-uh-nuh) Pose Type: prone, backbend, binding Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Eka Pada Viparita Shalabhasana
One-Legged Inverted Locust Pose Eka Pada Viparita Shalabhasana (EY-kuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh) Pose Type: prone, backbend, inversion Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Viparita Shalabhasana
Inverted Locust Pose Viparita Shalabhasana (vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh) Modification: chain to floor, chest to the floor, chin lifted off the floor Pose Type: prone, backbend, inversion Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Danda Ganda Bherundasana
Formidable Face Staff Pose Danda Ganda Bherundasana (DUHN-duh GUHN-duh bey-run-DAHS-uh-nuh) Also Known As: Intense Stretch Locust Pose A (Uttana Shalabhasana A) Pose Type: prone, backbend, inversion Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Viparita Shalabhasana
Inverted Locust Pose Viparita Shalabhasana (vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh) Also Known As: Raised Locust Pose—Urdhva Shalabhasana) Modification: arms straight on the floor, palms down, chin lifted off the floor Pose Type: prone, backbend, inversion Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Ganda Bherundasana
Formidable Face Pose Ganda Bherundasana (GUHN-duh bey-run-DAHS-uh-nuh) Also Known As: Full Locust Pose (Purna Shalabhasana), Intense Stretch Locust Pose B (Uttana Shalabhasana B) Modification: fingers pointing to the front of the body, feet to the head, chest on the floor Pose Type: prone, backbend, inversion Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Viparita Shalabhasana
Inverted Locust Pose Viparita Shalabhasana (vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh) Also Known As: Full Locust Pose (Purna Shalabhasana) Modification: arms straight on the floor, palms down; feet to the head Pose Type: prone, backbend, inversion Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Padma Viparita Shalabhasana
Inverted Locust Pose with Lotus Legs Padma Viparita Shalabhasana (PUHD-muh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh) Pose Type: prone, backbend, inversion Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Viparita Shalabhasana
Inverted Locust Pose Viparita Shalabhasana (vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh) Modification: arms straight on the floor, palms down; feet toward the floor over the head, legs bent
heels up
heels down Pose Type: prone, backbend, inversion Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Prasarita Padottanasana in Viparita Shalabhasana
Feet Spread Wide Pose in Inverted Locust Pose Prasarita Padottanasana in Viparita Shalabhasana (pruh-SAH-ri-tuh puh-do-tahn-AHS-uh-nuh in vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh) Pose Type: prone, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Eka Pada Viparita Shalabhasana Prep.
One-Legged Inverted Locust Pose Prep. Eka Pada Viparita Shalabhasana Prep. (EY-kuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh) Modification: forearms on the floor, knee of straight leg resting on the foot of the bottom leg Pose Type: prone, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Parivritta Eka Pada Viparita Shalabhasana Prep.
Revolved One-Legged Inverted Locust Pose Prep. Parivritta Eka Pada Viparita Shalabhasana Prep. (puh-ri-VRIT-tuh EY-kuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh) Modification: bottom leg bent, top leg straight, top knee resting on the sole of the bottom foot Pose Type: forward bend, twist Drishti Point: 1. Urdhva or Antara Drishti (up to the sky)
Hastagrai or Hastagre (hands)
Urdhva Baddha Hasta Eka Pada Viparita Shalabhasana
Upward Bound Hands One-Legged Inverted Locust Pose Urdhva Baddha Hasta Eka Pada Viparita Shalabhasana (OORD-vuh BUH-duh HUH-stuh EY-kuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh) Also Known As: Flying Locust Pose (Uddayate Shalabhasana) Modification: 1. knee of the straight leg resting on the foot of the bottom leg
bottom foot away from the top leg Pose Type: prone, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Eka Pada Viparita Shalabhasana
CHEST AND KNEES ON THE FLOOR: KNEES BEHIND HIPS—BOTTOM KNEE BENT—UNDER-HEAD & OVERHEAD GRIP One-Legged Inverted Locust Pose Eka Pada Viparita Shalabhasana (EY-kuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh) Modification: one palm to the floor at the bottom of the ribs, other arm straight, palm down; both knees bent, knee of the top leg resting on the foot of the bottom leg Pose Type: prone, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Eka Hasta Pada Viparita Shalabhasana
One Hand to Foot Inverted Locust Pose Eka Hasta Pada Viparita Shalabhasana (EY-kuh HUH-stuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh) Modification: grabbing onto the top foot with the opposite hand; other arm straight, palm down to the floor; both knees bent, knee of the top leg resting on the foot of the bottom leg Pose Type: prone, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Dwi Hasta Eka Pada Viparita Shalabhasana
Both Hands to One Foot Inverted Locust Pose Dwi Hasta Eka Pada Viparita Shalabhasana (DWI-huh-stuh EY-kuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh) Modification: both hands grabbing the top foot with under-head grip; top knee resting on the sole of the bottom foot Pose Type: prone, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Eka Pada Bhuja Viparita Shalabhasana
One Foot to the Shoulder Inverted Locust Pose Eka Pada Bhuja Viparita Shalabhasana (EY-kuh PUH-duh buj-uh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh) Modification: grabbing onto the toes of the top foot; the quadriceps of the top leg resting on the sole of the bottom foot Pose Type: prone, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
