Ally Sabita

Steps of Uddiyana Bandha Closely follow the steps discussed below when you want to do the Uddiyana Bandha. Firstly you must sit in Siddhasana or Padmasana with your spine straight. Keep your palms gently placed on your knees; relax your whole body and breathe normally. Breathe in deeply and exhale completely. Firmly hold your breath outside; lean forward as you bend your shoulders slightly. Next, perform chin lock or Jalandhara Bandha and press your knees down with your palm. Try to contract your abdominal muscles by pulling them inside and upwards. You will experience a strong sensation of suction from behind the sternum. With this movement, you can press your abdomen fully inside and make sure that your abdominal organs touch the back section of your spine. Hold your breath outside and maintain the abdominal lock as long as it is possible for you. Initially, you start with 10 or 15 seconds and then increase it gradually for about a minute in due course of time. Ma

Dandasana is the Sanskrit word. The word “ Danda ” means – Stick and “ Asana ” means Pose. Dandasana Yoga (Staff pose) is the simple and effective sitting pose to improve posture, strengthen your abdomen, chest, shoulder and back muscles. Let’s check steps and benefits of Dandasana (Staff Pose). Dandasana Yoga Steps Sit with an erect spine on the floor and stretch your legs in front of you. Feet should touch each other. Do not bend your back and head. Place your both the palms on the floor. Now try to bend your fingers of feet inwards. Hold this position for 30-60 seconds and keep breathing deeply. After that release your pose and relax. Dandasana Yoga Benefits Strengthens your chest, back muscles, spine and shoulders. Stretches your chest and legs. Improves your posture. Strengthens your abdomen. Increase flexibility. Calms your mind. Increases focus and concentration. Dandasana, Staff Pose Precaution Those who are suffering from spine problems should avoi

Pavanamuktasana, Wind-Relieving Pose, Wind Removing Pose, or Wind Liberating Pose is an asana. Sanskrit: पवनमुक्तसन ; Pawan – wind, Mukta – relieve or release, Asana  –  pose; Pronounced As – PUH-vuhn-mukt-AAHS-uh-nuh. The Wind-Relieving Pose is a reclined posture that is suitable for everyone, whether they are beginners or advanced practitioners. This pose helps to release digestive gases from the intestines and stomach with great ease. It is also called the One-Legged Knee-to-Chest Pose. How To Do Pawanmuktasana Lie flat on your back on a smooth surface, ensuring that your feet are together, and your arms are placed beside your body. Take a deep breath. As you exhale, bring your knees towards your chest, and press your thighs on your abdomen. Clasp your hands around your legs as if you are hugging your knees. Hold the asana while you breathe normally. Every time you exhale, make sure you tighten the grip of the hands on the knee, and increase the pressure on your chest

Viparita Karani  The name comes from the Sanskrit words Viparita meaning inverted or reversed, and Karani meaning doing or making and asana meaning posture. It is also known as the Legs-Up-the-Wall Pose. It has anti-aging effects on the body. Some scriptures state that the Viparita Karani not only reduces wrinkles but also keeps both old age and death at bay. This asana allows the blood to circulate to every part of the body. Steps of  Viparita Karani : 1. Start with the supine position, lying on your back in a relaxed way. Let the hands rest on the floor next to the body and breathe normally. STEP: 1 2. Incline your legs slightly against the wall. STEP: 2 3. Raise your legs slowly upward and bring it to 90° angle while inhaling. STEP: 3 4. Lift and release the base of your skull away from the back of your neck and soften your throat. Keep your legs relatively firm, just enough to hold them vertically in place. Release the heads of the thigh bones and the we

Ardha Chakrasana is the Sanskrit word. It is also known as a half wheel, half moon, and standing backward bend pose. It is effective to strengthen your back, hands, chest, and stomach. Let’s check (half wheel) Ardha Chakrasana benefits, steps and it’s precautions. Ardha  – Half Chakra  – Wheel Asana  – Pose Ardha Chakrasana Steps Stand straight and keep some distance between your feet. Keep arms along sides of the body. Now while inhaling (breathing in) raise your hands up. Keep your hands straight. Now while exhaling (breathing out) bend backward as much you can. Hands, knees, and elbows should be straight. Hold this position for few seconds and keep breathing gently. Now while breathing out and release your pose to come back to the starting position. Practice it twice. Ardha Chakrasana Benefits Stretches your back, chest, and arms Improves digestion Strengthens your back and reproductive system Brings flexibility Good exercise for lungs health Get rid of

Sanskrit Name : –  Shalabhasana. Meaning : –  Locust or grasshopper. In Sanskrit the word “Shalabh” stands for Locust or grasshopper which is a one type of insect, basically found in grass. While doing Shalabhasana the complete body shape seems like a locust or grasshopper structure thus this posture is additionally known as Locust pose. Shalabhasana advantages to strengthen back muscles and curing ailments like sciatica and back ache. There are total three methods for practicing Shalabhasana. We describe these methods one by one in a correct manner. This Asana is simple to do and suitable for everybody. This is the special Asana for the spine. Steps of Shalabhasana  Lie down on your Stomach; place both hands underneath the thighs. Breath in (inhale) and lift your right leg up, (your leg should not bend at the knee). Your chin should rest on the ground. Hold this position about ten to twenty seconds. After that exhale and take down your leg in the initial position.

About Jalandhara Bandha or the Chin Lock Pose! The name Jalandhara Bandha is derived from Sanskrit where jalan means 'net' and dhara means 'stream' or 'flow'. One interpretation of jalandhara bandha is the lock which controls the network of nadis in the neck. These nadis are the blood vessels and nerves of the neck. Jalandhara Bandha is also called throat lock. To practice the chin lock, the yogi drops the chin to the base of the throat to prevent prana from escaping the body through energy channels known as nadis and to redirect it to the manipura chakra. Another meaning of Jalandhara Bandha or Chin Lock says that it means 'throat', jalan, 'water' and that 'dhara' refers to a tubular vessel in the body. Jalandhara bandha is therefore the throat lock which holds the fluid flowing down to vishuddhi from bindu and prevents it from falling into the digestive fire. In this way prana is saved from and the energy is not wasted. J