ASANA OF THE DAY: MATSYASANA

Fish Pose: Step-by-Step Instructions (Matsya= Fish)

Therapeutic Applications:

1. Constipation
2. Respiratory ailments
3. Mild backache
4. Fatigue
5. Anxiety
6. Menstrual pain

BENEFITS:

• A traditional text that Matsyasana is the “destroyer of all diseases.”
• Stretches the deep hip flexures (psoas) and the muscles (intercostal) between the ribs
• Stretches and stimulates the muscles of the belly and front of the neck
• Stretches and stimulates the organs of the belly and throat
• Strengthens the muscles of the upper back and back of the neck
• Improves posture

 

PROCEDURE :

Step 1

Start with basic PADMASANA (for instructions click the link) ASANA OF THE DAY: PADMASANA

After sitting in PADMASANA, gently lie down on the floor , with your back touching the ground.

Step 2

After lying down, try to reach out with your hands and hold the toes of your feet as shown in the image above.

Step 3

Inhale and press your forearms and elbows firmly against the floor. Next press your scapulae into your back and, with an inhale, lift your upper torso and head away from the floor. Then release your head back onto the floor. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. There should be a minimal amount of weight on your head to avoid crunching your neck.

Step 4

Stay for 15 to 30 seconds, breathing smoothly. With an exhalation lower your torso and head to the floor. Draw your thighs up into your belly and squeeze.

 

 

 

 

 

 

PICTURE COURTESY: HARSHIT SADEJA

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ASANA OF THE DAY : PASHCHIMOTTAN-ASANA

PASHCHIMOTTANASANA (Seated Forward Bend):

Step-by-Step Instructions

• Step 1

Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of you. Press actively through your heels. Rock slightly onto your left buttock, and pull your right sitting bone away from the heel with your right hand. Repeat on the other side. Turn the top thighs in slightly and press them down into the floor. Press through your palms or finger tips on the floor beside your hips and lift the top of the sternum toward the ceiling as the top thighs descend.

• Step 2

Draw the inner groins deep into the pelvis. Inhale, and keeping the front torso long, lean forward from the hip joints, not the waist. Lengthen the tailbone away from the back of your pelvis. If possible take the sides of the feet with your hands, thumbs on the soles, elbows fully extended; if this isn’t possible, loop a strap around the foot soles, and hold the strap firmly. Be sure your elbows are straight, not bent.

• Step 3

When you are ready to go further, don’t forcefully pull yourself into the forward bend, whether your hands are on the feet or holding the strap. Always lengthen the front torso into the pose, keeping your head raised. If you are holding the feet, bend the elbows out to the sides and lift them away from the floor; if holding the strap, lighten your grip and walk the hands forward, keeping the arms long. The lower belly should touch the thighs first, then the upper belly, then the ribs, and the head last.

• Step 4

With each inhalation, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates and lengthens almost imperceptibly with the breath. Eventually you may be able to stretch the arms out beyond the feet on the floor.

• Step 5

Stay in the pose anywhere from 1 to 3 minutes. To come up, first lift the torso away from the thighs and straighten the elbows again if they are bent. Then inhale and lift the torso up by pulling the tailbone down and into the pelvis.

 

 

SURYA-NAMASKAR

Surya Namaskar or Sun Salutation is a sequence of 12 powerful yoga poses. Besides being a great cardiovascular workout, Surya Namaskar is also known to have an immensely positive impact on the body and mind.

Surya Namaskar is best done early morning on an empty stomach. Each round of Sun Salutation consists of two sets, and each set is composed of 12 yoga poses. You might find several versions on how to practice Sun Salutation. However, it is advisable to stick to one particular version and practice it regularly for best results.

Besides good health, Surya Namaskar also provides an opportunity to express gratitude to the sun for sustaining life on this planet. So, for the next 10 days, start your day with a feeling of grace and gratitude towards the sun. Do 12 rounds of Sun Salutation, followed by other yoga poses, and then relax with a round of Yoga Nidra. You will be amazed to find that this simple mantra will help you stay fit, happy, and peaceful throughout the day.

STEP BY STEP PROCEDURE :

STEP 1: PRANAM-ASANA

 

 

Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet.

Expand your chest and relax your shoulders.

As you breathe in, lift both arms up from the sides, and as you exhale, bring your palms together in front of the chest in prayer position.

 

STEP 2 : Hastauttan-asana

 

 

Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.

And to deepen this yoga stretch

You may push the pelvis forward a little bit. Ensure you’re reaching up with the fingers rather than trying to bend backward.

 

STEP 3: PADHASTA-ASANA

 

Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor beside the feet.

 to deepen this yoga stretch;

You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees. It’s a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.

 

STEP 4: Ashwa Sanchalanasana

 

Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.

to deepen this yoga stretch;

Ensure that the left foot is exactly in between the palms.

 

STEP 5: Adho Mukha Svanasana

 

Breathing out, lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose.

 to deepen this yoga stretch;

If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.
 

 

STEP 6: Ashtanga Namaskara

 

Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit.

The two hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor. 

STEP 7: Bhujangasana

Slide forward and raise the chest up into the Cobra pose. You may keep your elbows bent in this pose with the shoulders away from the ears. Look up at the ceiling.

 to deepen this yoga stretch;

As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you’re stretching just as much as you can and not forcing your body.

 

STEP 7: Adho Mukha Svanasana

 

REPEATING 

Breathing out, lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose.

 to deepen this yoga stretch;

If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.

 

STEP 8: Ashwa Sanchalanasana

 

Breathing in, push your LEFT leg back, as far back as possible. Bring the LEFt knee to the floor and look up.

to deepen this yoga stretch;

Ensure that the RIGHT foot is exactly in between the palms.

 

STEP 9: PADHASTA-ASANA

 

Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor beside the feet.

 to deepen this yoga stretch;

You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees. It’s a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.

 

STEP 10 : Hastauttan-asana

 

 

Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.

And to deepen this yoga stretch

You may push the pelvis forward a little bit. Ensure you’re reaching up with the fingers rather than trying to bend backward.

 

STEP 11: PRANAM-ASANA

 

 

Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet.

Expand your chest and relax your shoulders.

As you breathe in, lift both arms up from the sides, and as you exhale, bring your palms together in front of the chest in prayer position.

 

STEP 12: RELAX AND REPEAT !!

 

 

Incredible Benefits of Sun Salutation :

• helps maintain cardiovascular health

• stimulates the nervous system

• helps in stretching, flexing and toning the muscles

• excellent exercise for weight loss management

• helps in relaxation of the mind

• strengthens the immune system

 

 

 

 

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STAY FIT , STAY HEALTHY ❤

 

JAL NETI : to cure cold,sinus etc.

Due to the drop in temperature many of us have already caught a cold. Here is one of my favourite and quickest methods to cure cold in less than 2 days! 

Practicing the Jala Neti technique helps remove excess mucous and bacteria and relieves nasal and sinus blockages. It refreshes the brain, face, eyes and improves mental clarity. It helps to get relief from allergies, asthma, sinusitis and headaches.

REQUIREMENTS:

• NETI POT   neti pot   (click on this link for the best price on amazon) 

 

• LUKEWARM WATER

 

• SALT ( we can use home cooking salt also , but special ones are also available in this link —-> salts  )

 

• Wash basin

 

 

PROCEDURE :

• Fill a Neti pot with lukewarm salted water. The amount of salt should be similar to the salt levels in your body (like your tears, for example).

• Lean over a sink, tilt your head sideways and insert the spout of the pot into one nostril. Breathe through your mouth. DO NOT INHALE THROUGH YOUR NOSE AS IT MAY LEAD TO SERIOUS PROBLEMS.

• The water flows through one nostril and comes out through the other. In the process of the water flowing from one nostril to the other, it cleanses the nasal and sinus passages. Blow your nose to remove mucus and repeat through the other nostril.

• Open your mouth and breathe gently through the mouth while the water is passing through. Try not to sniff, swallow or have any movement of air through the nose while the water is flowing through.

• Make sure you use clean drinking water to avoid infection. Also, note that excess salt and heat can cause a burning sensation, so take care to add just the right amount of salt and the right warmth for the water.

 

 

 

To combat allergies, we also need to make sure we exercise right and have a balanced diet. The more oxygen we get into our system through cardio activity, the more toxins we get rid off and the more rejuvenated our cells will become.

 

 

 

 

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STAY FIT ! STAY HEALTHY ❤ 

 

 

ASANA OF THE DAY: PADMASANA

PADMASANA (LOTUS POSE) :

STEP BY STEP INSTRUCTIONS

 

THERAPEUTIC ADVANTAGES

1. MEDITATION
2. IMPROVES FOCUS
3. IMPROVES POSTURE
4. FASTENS DIGESTION

Benefits

• Calms the brain
• Stimulates the pelvis, spine, abdomen, and bladder
• Stretches the ankles and knees
• Eases menstrual discomfort
• Ancient texts say that Padmasana destroys all disease and awakens kundalini

 

 

 

 

Step 1

Sit on the floor with your legs straight in front. Bend your right knee and bring the lower leg up into a cradle: The outer edge of the foot is notched into the crook of the left elbow, the knee is wedged into the crook of the right elbow, and the hands are clasped (if possible) outside the shin. Lift the front torso toward the inner right leg so the spine lengthens (and the lower back does not round). Rock your leg back and forth a few times, exploring the full range of movement of the hip joint.

Step 2

Bend the left knee and turn the leg out. Rock your right leg far out to the right, then lock the knee tight by pressing the back of the thigh to the calf. Next swing the leg across in front of your torso, swiveling from the hip and not the knee, and nestle the outside edge of the foot into the inner left groin. Be sure to bring the right knee as close to the left as possible, and press the right heel into the left lower belly. Ideally the sole of the foot is perpendicular to the floor, not parallel.

Step 3

Now lean back slightly, pick the right leg up off the floor, and lift the left leg in front of the right. To do this hold the underside of the left shin in your hands. Carefully slide the left leg over the right, snuggling the edge of the left foot deep into the right groin. Again swivel into position from the hip joint, pressing the heel against the lower belly, and arrange the sole perpendicular to the floor. Draw the knees as close together as possible. Use the edges of the feet to press the groins toward the floor and lift through the top of the sternum. If you wish, you can place the hands palms up in DHYAN mudra, with the thumbs and first fingers touching.

Step 4

 

If unable to keep both legs over each other, only keep one leg and do not stress yourself.

Slowly with daily practice you will attain the perfect posture .

 

 

 

 

 

 

 

THANK YOU FOR READING! PLEASE COMMENT AND TELL ME HOW IT HELPED YOU! ALSO FEEL FREE TO ASK FOR MORE ADVICES !

 

Picture credits : Kartik Uppal