Bidalasana- Big Cat Yoga Pose बिदालासन

Bidalasana- big cat L4
Author: theholisticcare.com
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The Sanskrit word Bidala or Marjaria means Cat.Provides a gentle massage to the spine and belly organs.

Position of Readiness:

To practice the cat Yoga pose you have to begin on your hands and knees.

Steps:

Now put your hands just in front of your shoulders and your legs apart.
As you start inhaling, incline the tailbone and pelvis upwards and let the spine curve go downward, putting the stomach low, lift your head up. Stretch out smoothly.
As you start the exhaling part, move into the cat pose by reversing the spinal bend, sloping the pelvis down, pulling the spine up and drawing the chest and stomach in.
Replicate the moves several times ensuring smooth flow from dog into cat and cat back into dog posture.

Benefits:

The cat Yoga pose increases flexibility of spine.
Stretches the front torso and neck
Provides a gentle massage to the spine and belly organs.

Bakasana – Crane Yoga Pose बकासन

Bakasana-crane pose M3
Author: theholisticcare.com
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Bakasana (Crane Pose), often used interchangeably with Kakasana (Crow Pose) Bakasana as the crane or the crow, its effect is one of transcendence.

Position of Readiness:
Tadasana

Steps:
Put your hands flat on the ground. Lift your heels and shift your weight to your hands.
Lift your feet and keep your balance on your hands. Try stretching your back in order to keep your chest free. Breathe in and out quietly and concentrate on a spot in front of you. As you progress, try to keep up this exercise longer and longer and to work out the stretching of the back further and further.

Benefits:

* Strengthens arms and wrists
* Stretches the upper back
* Strengthens the abdominal muscles
* Opens the groins
* Tones the abdominal organs

Ashwa Sanchalanasana High Lunge Yoga Pose अश्व् संचालनासन

Anjaneyasana-high lunge L2
Author: theholisticcare.com
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Anjaneyasana is named after a Hindu deity, Hanumana’s mother Anjani.

Position of Readiness:
Stand with legs straight, feet together, arms by sides.

Steps:
Bending both knees step back with right foot.
Aligns left knee with left ankle.
With right leg extended, lif theel.
Inhale and lift both arms overhead or as in the photo.
Exhaling release and repeat on other side.

Benefits:
Opens the top of your thigh and builds and tones leg, calves and strengthening ankles and toes and knees.
Beneficial for women with menstrual problems.
Lower risk of osteoporosis.

AdhoMukhaDandasana Plank Yoga Pose अधोमुखदंड़ासन

Adho Mukha Dandasana-Plank Pose L1
Author: theholisticcare.com
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Adho Mukha Dandasana Plank Pose Strengthens the arms, wrists, and spine and tones the abdomen.

Position of readiness
Start in Adho Mukha Svanasana.

Steps

Then inhale and draw your torso forward until the arms are perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor.
Press your outer arms inward and firm the bases of your index fingers into the floor. Firm your shoulder blades against your back, then spread them away from the spine. Also spread your collarbones away from the sternum.

Press your front thighs up toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels. Lift the base of the skull away from the back of the neck and look straight down at the floor, keeping the throat and eyes soft.

Benefits

Adho Mukha Dandasana Plank Pose Strengthens the arms, wrists, and spine and tones the abdomen.

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