Ardha Chandrasana – Half moon pose अर्धचन्द्रासन

Half Moon-Ardha Chandrasana L4
Author: theholisticcare.com
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In Sanskrit ardha means “half,” and chandra means “moon,” thus, this is the “half moon” posture. This pose is also one the postures that are are sequenced in surya-namaskar (the Sun Salutation).

Position of Readiness

Stand in the tada-asana (Stand erect with your heels together and toes apart). keep the back straight and the arms pressed slightly against the sides with palms facing inward.

Steps

Raise arms over the head and fold the hands keeping palms together. Keep your head between the arms.

While inhaling slowly raise the arms straight up keeping the palms pressed lightly together.

Arch your body backwards keeping your arms alongside your neck and head, tilt the head backward and hold.

Keep your knees straight while holding posture

Slowly return to the tada-asana.

Repeat the same 2-3 times.

Benefits

The ardha-chandra-asana is the basic stretching and balancing pose that mainly benefits the lower back, abdomen and chest. This asana makes the rib cage supple and flexible. It massages, loosens and strengthens the waist and brings balance in the body posture.

Also read Ardha Chandrasana – Half moon pose from surya-namaskara अर्धचन्द्रासन

Utkatasana – Chair Yoga Pose

Utkata Asana-Chair Pose L4
Author: theholisticcare.com
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Firmly fixing two big toes on the ground, the heels being raised up in the air and placing the anus on the heels in called Utkatasana.

Position of Readiness

Stand erect, legs together hands by the side of the thighs. Gaze in front.

Steps

Standing with your feet parallel and hip width apart, shift your weight toward the balls of your feet and press the soles of your feet downward.

Bring up the squeeze.

Press the crown of your head away from your shoulders.

Allow your fingertips to rise in front of you to shoulder level and press your fingertips away from your shoulders.

Allow your knees to soften, pressing your hip bones downward toward your heels as if you were about to sit in a chair. (Keep your spine upright.)

Keeping balance, stand erect on the toes, there-after, slowly place the heels on the ground.

Bring hands by the side of the thighs and keeping the legs together return to the original position.

This exercise can be repeated two or three times. Breathe regularly and direct your attention towards the pelvic region.

Benefits

The squatting posture helps prepare the woman for childbirth.

Calf muscles are made healthy and remove constipation and nervous weakness of the lower extremities.

Note

Those suffering from muscle pull should not practise it.

This asana exercises and tones up the pelvis and legs, and alleviates pain in the lumbar region. In the later stages of pregnancy, however, this asana should be avoided as soon as the mother experiences the slightest feeling of fatigue.

Ushtrasana – Camel Yoga Pose ऊष्ट्रासन

Ushtra Asana-Camel Pose L2 - Copy
Author: theholisticcare.com
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In Sanskrit the word ushtra means camel.

Position of Readiness 

Fold back both the legs at the knees (keep them apart from one another at about six inches) and be seated on the curve of soles and toes, keeping the heels apart and turned upwards under the hips. Make the body straight. Keep the head, the neck and the spine in one line. Look in front. Put the palms on their respective side knees. Breathe normally.

Steps

Go down on your knees and reaching backward, grasp the left ankle with the left hand and right ankle with the right hand.

Inhale through the nostrils and holding the heels, straighten the thighs and waist. Bend the head and neck backwards as much as you can. Push the waist area slightly forward. Breathe normally and stay in that position for 6 to 8 seconds.

Now exhaling return to the kneeling position. Release the left hand first and straighten up the left side of the body a little. Then release the right hand and make the body straight and in the kneeling position.

Daily Practice

Do it a maximum of four times daily initiate with two.

Benefits

For the asthmatics Ushtra Asana brings a good effect upon the whole of respiratory system activating the facial tissues; the nasal passage, the pharynx, the lungs and the whole of respiratory organs and the nerves

It also corrects many disorders of the neck, shoulders, and the spine throat trouble, tonsil, voice defect and chronic headache etc. It cures various types of visionary defects of the eyes and strengthens all the sense organs.

 Also see  Ushtrasana – Camel Yoga Pose ऊष्ट्रासन

Virasana – Hero Yoga Posture

Virasana – Hero Yoga Posture

In Sanskrit word vira means hero, brave or eminent man, or warrior. The way a brave man takes position while attacking his enemy, the similar position is formed in this asana, hence it is called as Vira Asana or The Hero Posture.

Position of readiness

Sit on floor in an easy way with straight spin. Look forward. Breathe normally.

Steps

Fold one leg at the knee and bring the heels behind the hips. The toes of this leg should fall on the ground. The heel is up, touching the hip. There is nobody weight on the folded leg, all the weight of the body is on the floor.

Now fold the other leg at the knee and bring this foot on the thigh of the folded leg. Let the knee of this leg fall on the floor and let its sole rest on the thigh of other leg.

Stretch both the hands on their respective sides and then bring the wrist on the head. Then join the palms and the fingers of both hands close together. Keep the wrist on the top of the head and keep the finger straight upwards.  Then try to straighten the elbows on their respective sides as much as is comfortably possible.

Now straighten the spine, the neck and the head. Keep sight to the front.

Keep the palm and the finger together. Elbows should be straight and tight. Keep breathing normal way.

This is Vera asana. Stay in this position 6 to 8 seconds.

Now unfold the palms and bring down the hand. Then lift the upper foot by hand and bringing it down to the floor. Then pull back the other folded leg and bringing it to an easy pose. Now rest to five seconds. This asana is to be repeated for the alternate leg also.

Benefits

The legs, the waist, the spinal column and the neck get exercised leading to improved blood circulation in joints. The spinal column becomes. It also promotes the functioning of digestive organs.

It has also symbolic value. It is believed that those practice Vera Asana, develops courage and bravery.

Note

The vira-asana is an alternative to the padma-asana, siddha-asana, as well as other seated postures, for mediation and pranayama.

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