Yoga Asana – Yoga Pose Posture

Vrischika asana-Scorpion pose L3

Author: theholisticcare.com

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Vrischika is the Sanskrit word for scorpion.This pose resembles a scorpion. Before attempting advanced pose you should feel comfortable in holding Headstand pose then one may enter Scorpion pose.

Steps
Kneeling on the floor.
Lean forward kneeling on the floor. Put elbows, forearms on the floor with the palms facing down with arms about shoulder distance apart.
Expand head forward raising it as high as possible.
Now lift buttocks and put the feet firmly on the bottoms the toes.
Sway legs up and over the head while inhaling. Maintain your balance. Get the legs directly up over the head.
Gradually bend the knees and drop the legs toward the head. Be cautious don’t move hurriedly.
Reverse the steps above and return to a kneeling position.

Time
Hold this pose as long as you are comfortable.

Benefits
This pose, Vrischikasana-Scorpion pose tones the spine promoting equilibrium and synchronizing mind & body. It also strengthens the shoulders, abdominals and back.

Uttana Shishosana-extended puppy L4 (1)

Author: theholisticcare.com

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In Sanskrit Uttana means Intense Stretch; Shisho means Puppy. UttanaShishosana is a forward bend which resembles balasana and is used to reduce stress and tension.

Position of Readiness:
Come onto all fours (hands and knees). With your knees directly below your hips.

Steps:
Walk forward with your hands. As you move your hands forward a few inches, tuck your toes under so they are flush with the floor.
Exhale and let your seat fall down until it’s about halfway to your feet, keeping your arms straight and your hands pressed into the floor.
Make sure not to let your arms touch the ground.
Let your head drop forward slowly until your forehead comes in contact with the mat.
As you do this, let your back arch slightly toward the ground, yet still keep it long. Adjust your arms so they are fully extended in front of you, and now rest on the mat.
Stretch your arms forward, countering this movement by pushing your hips back, allowing your spine to lengthen into the stretch.

Time:
Hold for 30 to 60 seconds, breathing deeply and comfortably.

Benefits:
Stretches the shoulders and spine
Excellent for chronic stress, tensions and insomnia.

Urdhv Mukha Paschimottasana- forward Bend L4

Author: theholisticcare.com

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This variation of the seated forward bend Paschimottasana is both challenging and fun. It may be best to enter it from the boat pose. In sanskrit Urdhva means upward, mukha means face, paschimo means west, uttanasana means intense stretch, so Forward Bend Yoga. Urdhva mukha paschimottanasana strengthens the abdominal and lower back and esophagus.

Sit with your legs bent.
Hold toes with two fingers.
Straighten your legs up (Keeping back straight and without letting go of your toes)
Put forearms along your calves

Upavistha Konasana-wide angle bend L4

Author: theholisticcare.com

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Upavistha Konasana motivates abdominal functioning. Relieves sciatic pain and helps peaceful mind. It is good preparation for most of the seated forward bends.

Position of Readiness:
Sit in Dandasana.

Steps:
Lean your torso back slightly on your hands and lift and open your legs to an angle of about 90 degrees. Press your hands against the floor and slide your buttocks forward, widening the legs another 10 to 20 degrees. As with Dandasana, if you can not sit comfortably on the floor, raise your buttocks on a folded blanket.
Rotate your thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the ceiling. Reach out through your heels and stretch your soles, pressing though the balls of the feet.
With your thigh bones pressed heavily into the floor and your knee caps pointing up at the ceiling, walk your hands forward between your legs. Keep your arms long. As with all forward bends, the emphasis is on moving from the hip joints and maintaining the length of the front torso. As soon as you find yourself bending from the waist, stop, re-establish the length from the pubis to the navel, and continue forward if possible.
Increase the forward bend on each exhalation until you feel a comfortable stretch in the backs of your legs. Stay in the pose 1 minute or longer. Then come up on an inhalation with a long front torso.

Benefits:
Helps in various gynecological and menstrual problems.
Helps in relieving sciatica pain.
Helps in the stretching of the hamstring muscles.
Loosens out the hip joint.
Brings improvement in pelvic circulation.
Aids hernia problems.