AdhoMukhaDandasana Plank Yoga Pose अधोमुखदंड़ासन

Adho Mukha Dandasana-Plank Pose L1
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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.


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.


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

Surya Namaskara : Sun Salutation Yoga poses 0 Complate

Surya Namaskar (1)

Pranamasana (Prayer Pose)

Surya Namaskara brief

Stand erect with feet together and join the palms in the center of the chest in the style of Indian salute and inhale. Then exhale and push the hands down straightening and lowering the arms until the elbows touch the sides.         

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Surya Namaskar (2)

Hasta Uttanasana (Raised Arms Pose)


Surya Namaskara brief

Crescent moon pose.

Now breathe in deeply and raise the arms above the head and extend the spine backwards arching the back from the waist and moving the hips forward. Let the eyes follow the hands while relaxing your neck. Do not bend hands from the elbows.


Surya Namaskar (3)

Padahastasana (Hand to Foot Pose)

Surya Namaskara brief


Re­leasing the breath bend forward from the waist and place the hands on the floor besides each foot.  Knees should remain straight, should not be allowed, to bend.

Relax with your head and neck in a bending pose. Breathe out completely.

If you cannot touch the ground, then let your hands go only as far as they can.


Surya Namaskar (4)

Ashwa Sanchalanasana (Equestrian Pose)

Surya Namaskara brief


Now breathe in and put your weight on the hands stretch the right leg behind like a stick resting on the toes. Bend the knee and place it on the floor with your weight on the left foot and arch the spine backward. Lift the head and neck first up and then back. Roll the eyes up. The left foot remains between the hands.


Surya Namaskar (5)

Parvatasana (Mountain Pose)

Surya Namaskara brief

Exhale and bring the left foot back in line with the right. Lift the hips up high like a mountain. Push the heels and head down and look at the toes with the head down between the arms.

Surya Namaskar (6)

Ashtanga Namaskara (Salute With Eight Limbs Pose)

Surya Namaskara brief

Put the knees down first and then bring the chest down. See that eight parts of the body are touching the floor including two feet, two knees, two hands, the chest and the chin or forehead. Sashtang means eight limbs and dandawat means paying homage by touching the floor. Make sure the hips are slightly raised above the ground. Inhale and exhale in this position. Keep the feet together.


Surya Namaskar (7)

Bhujangasana (Cobra Pose)

Surya Namaskara brief


Lower the pelvis and abdomen to the floor. Inhale and stretch the toes on the floor. Raise your head slowly up, arch the spine and neck and look up. Keep your legs together and the elbows alongside the body slightly bent and keep the shoulders down.


Surya Namaskar (8)

Parvatasana (Mountain Pose)

Surya Namaskara brief

Exhale and wiggle your toes forward allowing your feet to rest on the soles while your raise the hips as your did in number 5.


Surya Namaskar (9)

Ashwa Sanchalanasana (Equestrian Pose)

Surya Namaskara brief

Inhale and bring the right foot forward and assume pose number 4 exactly as before. This is the same as posture number 4, with the leg positions reversed.


Surya Namaskar (10)

Padahastasana (Hand to Foot Pose)

Surya Namaskara brief

Exhale and bring the right foot forward. This is the same as posture number 3.


Surya Namaskar (11)

Hasta Uttanasana (Raised Arms Pose)

Surya Namaskara brief

Inhale and stretch up in a standing pose with your arms up and bend backwards

This is the same as posture number 2.


Surya Namaskar (12)

Pranamasana (Prayer Pose)

Surya Namaskara brief

Exhale and stand erect bringing the hands back to the center of the chest with palms together. This is the same as posture number 1.

Now you have completed one round of surya namaskar. Maximum of 4 rounds can be done. Once you start doing the Surya Namaskaar, make sure to continue it regularly for at least ten days to observe its beneficial effects


Surya Namaskar Full Version

Ardhamatsyendrasana : Marichyasana-III-Marichi Yoga Pose मरीचिआसना-III

Marichyasana-III-Marichi pose L2
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This is one of the basic yoga poses. It is a beautiful posture.

Position for Readiness

Sit firmly on the floor with your legs stretched and heels together. Keep the spin, neck head straight upward. At this stage, keep the hands down on the floor on both sides.


Fold the right leg at the knee by pulling it backward Cross it over your left knee, place it firmly on the floor, keeping the left hand on the right toes.

Fold the left leg at the knee without lifting it up. The thigh and knee of the left leg should remain on the floor. And brought the left foot below the right buttock.

Now lift the right foot slightly up and bring it on the outer side of folded left knee.

Now you have to make a lock with the opposite arm and the standing knee. Stretch out the left arm and bring it on the outer side of the right knee. Now your arm is locked against the standing knee firmly. Grab the right foot with the left hand in order to provide stability to the locked part of the body.

Bring the whole of right arm and hand on the back in a loose condition. Try to touch the front part of the fingers of hand on the back.

Now start exhaling slowly and turning the head, chest and waist area towards the right side. Twist the body as much as you can. At full twist all the air should be exhaled out.

Stay in the position for about 8 sec. (at beginning it may be 3 – 6 sec.)

The start inhaling slowly and gradually return to the initial position from where, you had started the twist.

Now unlock the arm, the knee. Rest for a few seconds. Now in next round you left knee will be standing up and your right arm will be locked. Keep doing it alternatively.

Daily Practice:

Four to six rounds daily alternatively.


This asana has great effect on the pancreas and other glands, such as adrenal, thyroid and sex glands. The muscle and organs of abdominal area are fully activated due to this asana. Because of this activation the condition and functioning of the pancreas is energized and strengthen. It is a best asana for diabetes.

This asana has several other benefits also; it corrects disorder of kidneys, spleen, liver, stomach, intestine, bladder and pelvic region.

The twist completes the stretching of the spine so that now every muscle and ligament of the

back and neck has been stretched in all directions.

Ardha-Matsyendrasana (Modified) The Half-Matsyendra Posture

In this posture, the leg is folded inwards instead of outstretched. During twists performed in the final stages of pregnancy, the weight of the body rests mainly on one buttock, because the center of gravity is displaced.

To increase their beneficial effect on the spinal column, these twists should be combined with other asanas e.g. Ustrasana and Catuspadasana

BaddhaKonasana – Restrained Angle Yoga Pose बद्धकोणासन

Baddhakonasana Restrained Angle Pose L1
Author: theholisticcare.comCaption: Baddha-kona, asana-Restrained_Angle_Pose_L1
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The Sanskrit word baddha means a bond, chain, caught or restrained. The word pada means foot, and kona means corner or angle therefore this is the restrained-foot-angle posture. The baddha-konasana is one of the few postures that can be practiced comfortably soon after eating. Baddha Konasana destroys disease and gets rid of fatigue.

Position of Readiness:

Sit on the floor. Stretch out both the legs in front., Keep your spine straight up and firm. Look in front. Keep the hands down on the floor. Breathe normally.


Exhale and bend the knees drawing the feet toward the pelvis. Bring your heels as close to your pelvis as you comfortably can.
Place the soles of the feet together; grasp the hands over the feet
Lock the fingers by pulling the feet closer and placing the heels against the perineum. The outer edge and small toe of each foot should touch the floor.
Keeping the back straight, lower the knees to the floor. Use the elbows to press down on the thighs so that it will bring the calves and knees to the floor.
Hold the posture breathing gently through the nostrils from 30 sec. to 5 minutes depending on comfort. Repeat two or three times.
Then inhale, lift your knees away from the floor, and extend the legs back to their original position.


Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys.
Stimulates the heart and improves general circulation.
Stretches the inner thighs, groins, and knees.
Helps relieve mild depression, anxiety, and fatigue.
Relieves menstrual discomfort and sciatica also helps relieve the symptoms of menopause.
Therapeutic for flat feet, high blood pressure, infertility, and asthma.
Consistent practice of Baddha Konasana until late into pregnancy helps ease childbirth.


Person having groin or knee injury better perform this pose with blanket support under the outer thighs.

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