Padmasana (Yoga Exercise)


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Padma means lotus in Sanskrit, in this .asana position of the legs look like blooming lotus. This asana has been given a great importance in the Yogashastra as it is best suited for Pranayam, Meditation & concentration.
Pre position: Sitting Position as shown in the 1st. picture.

How to do this (step by step):
1. Spread both the legs and keep them at a distance of 1 to 1.5 feet.
2. Bend left leg in knee and place its toe on the right thigh and heel on the groin of the left leg.
3. Bend right leg in knee and place its toe on the left thigh and heel on the groin of the right leg.
4. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. Continue normal breathing.

Position In this asana: the position of the body is stabilized. Keep the backbone erect and sight straight. If the hands are long then slightly bend those in elbows. There should not be any strain on any of the muscles.
Releasing (step by step)

1. Bring the hands beside the waist.
2. Straighten the right leg in the knee.
3. Straighten the left leg in the knee.
4. Get both the legs together, take the sitting posture.

Duration: Within 10 to 12 days’ practice of this asana(exercise), one can maintain this asana for 10 minutes. After more practice this period can be increased to 2 to 3 hours. Sitting for long in this asana alone can make one experience the pleasure of this asana.
Benefits:As the backbone is kept erect in this asana, its functioning is greatly improved. Dnyana Mudra further helps in stabilizing pulse beats. Consequently strain on muscles is reduced, which in turn reduces strain on heart.
Also breathing slows down, collective effect of all this is one can achieve concentration of mind.
Precaution: This asana is very simple and anyone can practice.

Reference Book:- Yoga Pravesh

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The Peacock (Yoga Exercise)

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1.Highly beneficial for indigestion ,flatulence and allied problems, as the weight of the body presses the elbow into the upper abdomen, massaging the pancreas and spleen.

2.It strengthens the waist ,arms,lungs,ribs and heart.

How to do the exercise:...CLICK & SEE
1.Sit back on your heel with knees apart. Place your palms on the floor, fingers pointing back toward your feet.

2.Using your arms bend forward and place the top of your head on the floor. Keep your elbows together, pressing into the upper abdomen.

3.Stretch your legs back one at a time, keeping the knees off the floor and the feet together. Your weight should be on your toes, hand and head. Now lift your head.Now keep the entire weight of the body on the plams,hands and elbows and maintain the balance.

4.Inhale and gently ride forward on your arms lifting your toes up and balancing on your hands. Keep your legs straight. Hold the pose as long as possible, breathing normally, then exhale and release it, coming down on your toes.

It is a difficult exercise, it should be practiced with patience.You must be careful in maintaining the balance of the body parallel to the ground.

Inthe begining do it for 4 to 5 seconds return to former position and inhale, relax and breathe normally.


The Triangle (Yoga Exercise)

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Gives an excellent lateral stretch to the spine, tones the spinal nerves, helps in the proper functioning of the digestive system. It makes the body flexable.

How to do the exercise:

click to see the picture

1.Stand with your feet well apart (about 3-4 feet). Point your left foot to the left, and your right foot slightly to the left. Stretch your left arms out at shoulder level and bring the right arm straight up, against your right ear. Now inhale.

2.As you exhale, bend to the left and slightly forward to bypass your ribs. Slide your left hand down your left leg and hold on to the lowest part you can reach. Look out at your right hand. Take several full breaths in this position before releasing it. Repeat, bending to the right.

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The Bow (Yoga Exercise)


1. Tones the back muscles, maintains the elasticity of your spine.

2. Improves posture and increases vitality.

3. Reduces abdominal fat

4. Keeps the digestive and reproductive systems healthy.

5.Effective for Bronchitis, Asthma, Constipation, Diabetes, Rheumatism etc.


1.Lie down on your front, head down. Inhale and bend your knees up, then reach back with your hands and clasp hold of your ankles. Exhale.

2. lnhaling, raise your head and chest, and simultaneously pull your ankles up, lifting the knees and thighs off the floor. Arch backward and look up. Take three deep breaths in this pose, then exhale and release it.

3. Practice it 2 to 3 time in one sation and then take total relaxation for few seconds.