Benefits of ADHO MUKHA VRKSASANA

Vrksasana, the tree position, a Yoga posture. (Photo credit: Wikipedia)

Vrksasana is a tree pose which means you are standing with your hand raised towards the sky. Adho Mukha Vrksasana can be termed as a tilted tree pose were in your hands are supporting the entire body weight. This asana when done by beginners has to be done very carefully as balancing yourself on your hand cannot be that easy.

To make it easier it would be better for you to take the support of a wall, helping you to overcome your fear of falling while doing this asana. There are many benefits to doing this asana as this helps in strengthening every part of your body helping you to create a more stable and calm body. Your shoulders and arms get stretched and in that process, all the bones in your body also get a good massage. Practicing this asana along with some teacher or friend would help you to do this asana without much hassle.

Even though this asana is very difficult but once you master it, the benefits you reap from this asana would be of great help. It can help each and every part of your body making them fit and fine for a better and healthier life. While doing this asana in the beginning you can use padding that would support your handstand. Your hands won't feel the direct coldness from the floor and would help in doing the asana properly. This stabilizes your pose and avoids the strain.

You can also change your hand position to improve your handstand. You can keep your hands either outward which will also be a key ingredient to help you. Use of props and by modifying this asana you can get full benefits without creating too much strain on yourself.

There is a fresh supply of blood due to this tilted pose. It stretched your arms, muscles, shoulder, and wrists making it more flexible and agile. This asana tests your strength and also at the same time helps in increasing your stamina. This balancing act helps you remain calm and cool due to the stability it provides. A sense of balance is achieved in your mind as well as your soul. There is a calming effect overall in your mind which helps the brain to relax.

You should take extra care of your back and shoulders while doing this asana. There are chances of neck injury and other problems if it is not done properly. Your spine, lungs and pituitary glands are also benefited in this process. With the straight back, your spine also gets straightened which helps immensely in the long run.

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YOGA - Basic Sitting Postures with Benefits

JANU SIRSASANA: Correct foot placement

Sit up straight with legs evenly extended in front. Bend the right leg at the knee and place the foot so that the heel is in the right groin and the front of the foot touches the left thigh. Turn the foot so that the bottom of the foot is facing upward and press the knee back to form an obtuse angle with the body. This position will be difficult at first; don't force it. Put a folded blanket under the knee and also under the hips. Gradually the knee will move farther back. Just keep the foot correctly positioned.

JANU SIRSASANA: Correct, perfect posture

Having positioned the foot and knee correctly, stretch the left leg out, keeping the leg firmly on the mat. Settle the heel firmly and stretch the toes up. (The heel should pull gently away from the ankle.) Now inhale and bend forward over the straight leg, catching the foot with both hands if possible. Beginners should bend only as far as they can without rounding the back. When this posture is done correctly and completely, the body will roll forward over the extended leg, absolutely flat from the tailbone to the head. Stay there breathing normally for as long as you can. Inhale, release the handhold, come up smoothly, straighten the bent leg and relax. Repeat on another side.

JANU SIRSASANA: Wrong posture

The heel is not positioned against its own thigh. The knee has not been pushed back as far as possible to form an obtuse angle. The back is humped and curved because the pelvis is jammed and unable to lift properly. Instead of a smooth, complete stretching of the spine, the lumbar is over-stretched and the rest of the spine constricted. The left leg is not flat on the floor.

TRIANG MUKHAIPADA PASCHIMOTTANASANA: Sitting, forward-bending pose over one leg

Yoga postures Paschimottanasana (Photo credit: Wikipedia)

This posture generally follows the previous one. Sit with your legs stretched in front. Bend the right leg so that the right foot is near the right hip. The toes should point back. The right calf presses against the right thigh. The body will tilt in this position so put a small folded towel under the left buttock to keep the hips level and the forward stretch even and extended. Hold the left foot with both hands, inhale and bend forward, keeping both knees together as you stretch forward over the straight leg. Many students will find it difficult in this position to even take hold of the foot of the outstretched leg. Do not despair. Just hold the knee, shin or ankle, and sit, breathing deeply, in whichever position represents your best extension. If the back is tight and the spine inflexible, this will take time. Release the hold and straighten the bent leg. Repeat on the other side.

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Benefits Of PADANGUSTHASANA

Photo  by amyjirsa_yogini 

This is one of the basic yoga asanas which we learn initially while learning yoga. All the yoga poses help in improving your flexibility which becomes very useful in our daily life. The asana is also known as head to foot pose. Your desire to regulate your blood pressure can be done by this asana. The pressure on your head and the stretching of the muscles relax your brain, making you work out things more easily and calmly. The stretching and pulling tones your body and relaxes you by making you feel at ease. The bending helps your abdominal organs as it massages the liver and spleen making it useful to the optimum level.

If done properly this asana would benefit not only body but would teach you to be calm and patient. It has to be done slowly and not in a haste if you want to receive its full benefits. The tiring muscles would be elevated and rejuvenated by this pose. The stretching of the muscles helps your hips, thighs, hamstrings, groin, and calves. When these muscles are stretched they make your body agiler and fit. It helps to strengthen the other muscles which would help in recuperating your tired body. The less stress you give to your important organs it would work in a better fashion and help your health.

With the improper diet, many of us suffer from gastric and indigestion problems. As we do not take care of our health and does not even look at the warning signs our body sends to us. This exercise helps in removing the bloating feeling caused by indigestion and gastric troubles. It stretches most parts of your body like back, spine, and legs which also plays a major role at the time of conception.

Your knees are strengthened; the pressure helps in reduction of flat foot. Some other benefits are in strengthening your prostate gland, reduction in blood pressure helps in removing your backache, less menstrual discomfort is also provided by this asana.

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