Hanumanasana – Monkey Yoga Pose हनुमानासन

Hanumanasana-Monkey pose L4
Author: theholisticcare.com
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Hanumanasana Monkey pose provides you, flexibility as well as spiritual significance.

Position of Readiness:
Come in to a kneeling position with the thighs perpendicular to the floor.

Bring the right leg straight out in front of you with the heel on the floor.
Begin to slide the right heel forward, keeping the right leg straight, until you have also brought the left leg as straight as possible extending behind you.
Keep the hips parallel and facing forward.
To come out, bend the right leg and draw it back toward the body.

Hold the pose for 5 to 10 breaths, and then repea.


Hanumanasana-Monkey pose provides you,
flexibility as well as spiritual significance.
the legs with a extreme stretch, along with the mental calmness.
Makes your legs hips and waist flexible and well toned as well.
Cures various menstrual problems and regulates the flows.
Helps in secretion of sex hormones. And maintain them in a definitive quantity.

Dwi Pada Viparita Dandasana – द्विपद्-विपरितदण्डासन

Dwi-Pada Viparita Dandasana-Upward Facing Two-Foot Staff Pose M2
Author: theholisticcare.com
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There is no common English name for DwiPadaViparitaDandasana, as it translates to “Upward Facing Two-Foot Staff Pose”

Position of Readiness:

Lie on your back with your feet on the floor and your ankles in line with your knees.

Move your feet out to the sides so they are positioned just wider than your hips. At the same time, reach your arms back and place your palms on the floor next to your ears. Your fingers should be pointing toward your shoulders.
Exhale and press your palms and feet into the floor, raising your hips as well as your shoulders and head off the mat. This movement should extend your arms straight and roll your shoulders slightly back.
Let the crown of your head come down to the floor by bending at the elbows. The proper position of your head should be between your hands. Make sure that when you bend your arms that your hands remain at shoulder’s width apart and that your elbow creates a line to your wrist that is perpendicular to the floor.
Exhale and slide one hand to the back of your head, letting your forearm come to rest on the floor. Follow with the other hand to the back of your head, letting this arm too come to rest on the floor.
Press your forearms into the floor and raise your head off the mat. This movement should lift and open your chest. At the same time, you should press your heels into the earth to aid in the lift.
Walk your feet forward until your legs are extended, and then again press your feet into the floor, furthering the stretch as you exhale.
Bring the crown of your head back to the floor, making sure to maintain the press in your forearms. As soon as your head is in position, roll your shoulder back, bringing the shoulder blades closer together and further opening the chest. This should deepen the arc of your back.


Stretch & strengthens back muscles, thighs, calves.
For Women it tones pelvic region.
Massages adrenals, kidneys, relieves anxiety, tension or stress.

Dolphin Plank Yoga Pose

Dolphin Plank Pose L2
Author: theholisticcare.com
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Dolphin Plank Pose calms the brain and helps relieve stress and mild depression, helps prevent osteoporosis.

Position of Readiness:
Start off on your hands and knees with your shoulders directly above your wrists and your hips directly above your knees.

Move yourself into Dolphin Pose by bringing your forearms onto the floor with your palms pressed together in front of you and raising your pelvis toward the sky. This motion will fully straighten your legs and lengthen your back. Your form should appear like a triangle.
Walk your feet back from the Dolphin Pose, keeping your toes tucked under, until your shoulders are above and in line with your elbows, and your body is basically parallel with the ground.
Roll your shoulders back slightly, making sure they remain solid and not buckled, as you firmly press your forearms into the earth, grounding your pose.
Lengthen your legs by pressing them toward the sky as you counter this force by pressing your pelvis towards the floor. This should straighten your body and keep you from making contact with the floor, save for your toes, elbows and forearms.
Let your head find its natural position in this posture by tilting your chin down slightly and allowing your eyes to fall to a point on the floor in front of you.

Hold this position for 30 to 60 seconds.

Calms the brain and helps relieve stress and mild depression
Stretches the shoulders, hamstrings, calves, and arches
Strengthens the arms and legs, and core
Helps prevent osteoporosis.

Bitilasana – Cow Yoga Pose बितिलासन

Bitilasana-cow pose L4
Author: theholisticcare.com
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The Sanskrit word Bitilasana means cow, an easy, gentle way to warm up the spine. cow pose increases spinal flexibility and abdominal strength. Can help prevent back pain.

Position of Readiness:

Start on your hands and knees in a “tabletop” position.


Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward.
Exhale, coming back to neutral “tabletop” position on your hands and knees. Repeat 10 to 20 times.
This pose is often paired with Cat Pose on the exhale for a gentle, flowing vinyasa.

Bitilasana-cow pose increases spinal flexibility and abdominal strength. Can help prevent back pain.

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