Yoga Asanas for Health & Wellness

Asanas

Chakrasana In the general form of the asana, the practitioner has hands and feet on the floor, and the abdomen arches up toward the sky. It may be entered from a supine position or through a less rigorous supine backbend, such as Setu Bandha Sarvangasana (Bridge Pose). Some advanced practitioners can move into Wheel Pose by "dropping back" from Tadasana (Mountain Pose), or by standing with the back to a wall, reaching arms overhead and walking hands down the wall toward the floor. Preparatory poses are backbends such as Salabhasana (Locust), variants of Bhujangasana (Cobra, Sphinx), and Dhanurasana (Bow).[5] Counter poses are forward bends including Paschimottanasana (Seated Forward Bend) and Balasana (Child's Pose).[5]

Therapeutic use Chakrasana is a pose that opens the chest fully, expands the lungs, and breathing capacity. It is ideal for asthma patients The inversion in the pose leads to better blood and oxygen flow to the brain. The pose is suitable to prevent and cure infertility as the pelvic region is toned holding this pose. Wheel pose is beneficial in strengthening the bones and hence recommended to treat osteoporosis. Migraines, severe headache, or shoulder pain are cured by this asana. Any irritation in the calf muscles and cramps during the menstruation are also relieved by chakrasana.

Naukasana Lie down on the mat on your back. Inhale deeply and slowly exhale as you lift both your chest and your legs off the ground. Keep your arms stretched forward with your fingers pointing your feet. With only your seat on the ground, your body will resemble the shape of a boat. Return to normal position. Do not hold your breath while you are in the pose. Breathe normally while in Naukasana posture.

Setu bandhasana 1. Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heels. 2. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip width apart. 3. Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher. 4. Breathe and hold for 4-8 breaths. 5. To release: exhale and slowly roll the spine back to the floor.

Bridge pose yoga benefits your back muscles and strengthens them. Bridge pose yoga helps to relieve the tired back quickly. Bridge pose benefits your chest, spine and neck and also helps to give a nice stretch to these parts of your body. Bridge pose helps to reduce anxiety, depression, and stress and calms the brain. Bridge pose helps to get rid of the thyroid problem by opening up the lungs. Bridge pose benefits digestion related issues and improve the digestion process. Bridge pose helps to get rid of the symptoms of menopause and menstrual pain. Bridge pose yoga benefits people who are suffering from osteoporosis, asthma, sinusitis, and high blood pressure problem.

shavasana Lying on your back, let the arms and legs drop open, with the arms about 45 degrees from the side of your body. Make sure you are warm and comfortable, if you need to place blankets under or over your body. 2. Close the eyes, and take slow deep breaths through the nose. Allow your whole body to become soft and heavy, letting it relax into the floor. As the body relaxes, feel the whole body rising and falling with each breath. 3. Scan the body from the toes to the fingers to the crown of the head, looking for tension, tightness and contracted muscles. Consciously release and relax any areas that you find. If you need to, rock or wiggle parts of your body from side to side to encourage further release. 4. Release all control of the breath, the mind, and the body. Let your body move deeper and deeper into a state of total relaxation. 5. Stay in Shavasana for 5 to 15 minutes. 6. To release: slowly deepen the breath, wiggle the fingers and toes, reach the arms over your head and stretch the whole body, exhale bend the knees into the chest and roll over to one side coming into a fetal position. When you are ready, slowly inhale up to a seated position.

This posture rejuvenates the body, mind and spirit while reducing stress and tension.

Naukasana strengthness the abdominal muscles and cures constipation. It helps to reduce tummy fat. Helps to tone the leg muscles and arms. Helps to address digestive disorders. It is good for back muscles. Improves blood circulation. Stimulates pancreas, kidneys and liver. Improves ling functions. The pose is good for prostate and thyroid glands.

Lie down on your back bending your knees with heels on the floor. Bring the palms near your ears with fingers pointing towards the shoulders. Inhale, pressing the palms to the floor to lift the pelvis, back, and abdomen with head supporting the upper body. As the entire body is lifted walk the palms towards the body. Straighten the arms and legs followed by lifting the head and trunk. Lift the heels of the floor by balancing on the toes and balls of the feet. Now lower the heels and hold this final pose as long as comfortably possible. Keep breathing while holding the pose. Exhale lowering the head and the lower body gradually to the floor. Straighten the arms, legs, and rest in Shavasana for 30 seconds.