Basic asanas

Headstand (Sirshasana)

Definition: An asana in which you balance on your elbows, arms, and head

Known as the "King of Asanas" because of its many benefits, the Headstand is the first of the 12 asanas and is considered by many to be a panacea for countless human ills. Sitting and standing for most of the day causes your circulation to become...

Triangle(Trikonasana)

TRIANGLE - TRIKONASANA Definition: A lateral bend resembling a triangle

INITIAL POSE

Stand up straight, and place your feet slightly more than shoulder width apart.

TO THE SIDE

The Triangle is a lateral stretch for your trunk muscles and spine, and makes your hips, legs, and shoulders more flexible. Stretch your right arm up, then bend to your left, sliding your left hand down your thigh. Do not twist...

Pada Hasthasana

STANDING FORWARD BEND - PADA HASTHASANA
Definition: Bending forward in a standing position.
Standing poses develop strength and flexibility in your legs and hips and equilibrium in your body. The Hands-to-Feet Pose stretches your spine and joints, and increase the blood supply to your brain. The Triangle is the last of the basic Asanas. You must master this pose and its variations before trying the advanced Asanas.

Objective: To make your spine and legs supple and strong...

Crow (Kakasana)

CROW POSE (KAKASANA)

Definition: Balancing in a squatting position.

Besides increasing physical and mental balance, the crow develops mental tranquillity and also strengthens your wrists and forearms.

STEP 1 - SQUAT TO START
To prepare yourself for the Crow, squat with your feet and knees wide apart. Position your arms between your knees, with your hands directly under your shoulders, then put your hands flat on the floor in front of you. Hands: Stretch your...

Spinal twist

HALF SPINAL TWIST - ARDHA MATSYENDRASANA

Definition: A lateral stretch for your entire spine

After bending forward and back, your spine requires a lateral twist to retain its mobility. This ability to twist is often the first type of flexibility to be lost. During the Spiral Twists your vertebrae are mobilized; the exercises also allow more nourishment to reach the roots of the spinal nerves and the sympathetic nevous system.

Objective: To maintain sideways mobility in...

Bow (Dhanurasana)

BOW - DHANURASANA

Definition: Balancing on your abdomen, in the shape of a bow.

The Bow works all parts of your back simultaneously. In this asana, your head, chest, and legs are lifted, while your body rests on your abdomen. The pose is so named because as you hold it, your body is bent back like a bow and your arms are held straight and taut like a bowstring. Initially, you may wish to attempt only the first 3 steps, moving on to the Rocking Bow when you have become more...

Locust (Shalabhasana)

Definition: Lying face down with lifted legs.

STEP 1 - FACE DOWN

Lie on your front. Rest your chin on the ground, then move it forward as much as you can, so that your throat lies almost flat. Put your arms by your sides, then push your hands under your body, and make them into fists or clasp them together. Bring your elbows as close together as possible.

STEP 2 - HALF LOCUST

Inhale as you lift one leg. Hold this position for at least 10 seconds, then exhale...

COBRA - BHUJANGASANA

Definition: Coiling your upper body up and back.

STEP 1 - FACE DOWN

Lie on your front. When you are fully relaxed, begin to come into the cobra. Still lying on your front, place your hands flat on the floor so that they are directly underneath your shoulders. Next lift your head up a little and bend your neck, then lower your forehead to the ground.

STEP 2 - ROLL UP

Inhale, slowly rolling up and back. First bring your forehead up so that your nose rests on...

Shoulder Stand (Sarvangasana)

Definition: An asana in which you balance on your elbows, arms, and head

Known as the "King of Asanas" because of its many benefits, the Headstand is the first of the 12 asanas and is considered by many to be a panacea for countless human ills. Sitting and standing for most of the day causes your circulation to become sluggish, so your heart has to work harder to pump sufficient blood to the upper parts of your body. Normally, your heart works against gravity; inverting your entire...

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