Yoga Archives - Page 2 of 3 - Yogadhara Wellness

Shavasana

Therapeutic Deep Relaxation

Shavasana also known as corpse pose– generally comes at the end of the asana class to allow your body and mind to relax fully. The deep relaxing aspect of shavasana is known to be therapeutic for many diseases as it relaxes your nerves system and calms your mind. It helps to relieve stress, relax your body, reduce insomnia, help to improve your sleep, reduce headache and day to day fatigue.

Following are the steps to perform shavasana;

• For shavasana Lie down on you back on the mat or bed or lie on the bolster with a folded blanket underneath your head as a pillow.
• Stretch your legs in front and separate them to the comfortable distance around one and half feet.
• Move your arms little away from the body close your eyes. Loosen your whole body completely.
• Imagine your whole body in a very comfortable pose. Start visualizing your whole right side of the body from fingertips down to your toes (Right hands finger, wrist, elbow, right armpit, hip, right thigh, ankle, toes of the right foot) and relax them.
• Repeat the same process to your left side.
• Draw awareness to the back of your body (Buttocks, back, right shoulder blade, left shoulder blade, and spine) relax them.
• Become aware of the front part of the body (Chest, abdomen, and pelvic ) relax them.

To deepen the felling of relaxation you can repeat the process 2 or 3 times more.

• Now mentally repeat “My whole body is relaxed – my whole body is relaxed”.
• Now shift your awareness or mind to your spontaneous breath flow, do not change the pattern. Follow it for some time (02-03 minutes).
• Bring awareness to the body and start moving your fingers and toes slowly, stretch your arms, turn to your left and slowly sit upright.

Sūryanamaskāra

SUN SALUTATION

Sūryanamaskāra or Sun salutation is a popular addition in the range of techniques we encounter in many varieties of dynamic contemporary yoga.

By practicing sun salutation we learn to expand our awareness of the body and the energies whirling in it. We train ourselves to distribute, purify and intensify these energies, whether it is the life force energy or the symbolic energies of the chakras.   It combines 12 different asana (postures) that give complete physical work out; it helps to strengthen the body, tones the muscle, and improves flexibility.  It has proved to be useful for many people and could well be a modern tool to pass on the ideas and aims of yoga.

Here is brief description with the pictures, how to perform this beautiful series.

One set of Sun salutation involves one round from the right side and one from other side. In the beginning one can start from 4 rounds (8 repetitions) of sun salutation and gradually can increase the repetition up to 12 rounds

1. Stand upright with the feet together. Join the palms in front of the chest.
2. Inhale -Stretch and raise your arms over the head and bend backward.
3. Exhale- Fold forward over the legs, reach your hands to your ankles.
4. Inhale – step your right leg back hands either side of the front foot on the floor.
5. Exhale- step left foot back come to plank position.
6. Normal breath – Drop your chin chest and knees to the floor. Keep your buttocks off the ground.
7. Inhale – Arch your back and bend backwards.
8. Exhale – lift your buttocks up towards the ceiling pushing your torso against your legs.
9. Inhale – step your right foot forward between your hands. Keep your left leg straight and stretched.
10. Exhale – step left foot forward, bend forward over the legs.
11. Inhale – raise and stretch you arms along with your torso, band backward.
12. Exhale – come to Samasthiti.

12 Steps to Learn Surya Namskara

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Yogadhara is glad to offer Rope Wall Yoga. Rope Wall Yoga is very much supportive for students who are stiff, weak or find it difficult to perform certain asanas independently. This Yoga inherits the alignment-based principles of Iyengar Yoga.

Suitable to All Age Groups

Whatever be your age or level of practice, the Rope Wall Yoga always brings something to add to your Yoga practices. The ropes help you focus your awareness along the orientation of your body to bring strength & flexibility.

The Rope Wall Yoga adds a new taste to your flavor of Yoga practices. It enhances your understanding about various asanas. It brings you to the state of equanimity & balance.

Make Your Asanas Perfect

All those asanas you find difficult to follow, can be practiced using rope wall. The Rope Wall Yoga gives you the opportunity to stay longer in your asana to make it perfect.

You can easily practice challenging asanas with a rope wall. It makes it very easy to perfect your pose in Sarvangasana (Shoulder Stand Pose), Halasana (Plow Pose), and Bhujangasana (Cobra Pose).

As a rope wall supports your weight, you can keep your body relaxed & build a greater flexibility of your spine. The increased flexibility in your spine brings enormous strength to your body.

Experience a Deeper State of Your Practices

With the help of a rope wall, Adho Mukha Svanasana (Downward-Facing Dog Pose) can be practiced for a longer duration. The concave curvature of the lower back increases the circulation of blood to this part.

Similarly, Sirsasana (Head Stand Pose) can be practiced for a longer duration without placing your body weight on the crown of your head. The body remains in a state of natural ease.

The stability helps you keep your focus on your breathing. It also refines your breathing. This gives a deeper experience of the asana.

Bring Agility and Focus

The best part of the Rope Wall Yoga is that you start getting immediate results, which increase over time. It brings agility and enhances your focus and concentration.

The deeper experience of asanas gives you a fresh perspective to your understanding. And this gives you enough motivation to follow your Yoga practices daily.

Revitalize your life. Harness your physical and mental energies. Discover an exciting way to practice Yoga.