Ekapada Setuasana (One Leg Bridge Pose)

The Sanskrit name for this pose, "Eka Pada Setuasana”, "Eka" — meaning "one"

"Pada" — meaning "foot" or "leg", “Setu” — meaning “bridge”, “Asana” — meaning “pose”.

Procedure for Ekapada Setuasana (One Leg Bridge Pose):

• Lying on your back, bend your legs and put your feet at your hips' width
• Lift your pelvis and hips, trying to move on to your shoulders
• Press your hands against your waist and try to straighten both legs
• Stretch your toes, your chin against your breast
• Raise your right leg straight up
• Hold for at least 5 breaths and switch sides

Advantages of Ekapada Setuasana (One Leg Bridge Pose):

• Stretched and opened chest, heart, shoulders, spine, neck, thighs, and hip flexors
• Strengthened core muscles
• Revitalized legs
• Stimulated abdominal organs and thyroid glands
• Improved digestion and regulated metabolism
• Increased energy
• Relief from stress, fatigue, anxiety, and mild depression
• Relief from headaches and insomnia
• Increased lung capacity and relief from asthma

Therapeutics:

• Spinal Disorders
• Thyroid
• Digestive Disorders
• Stress
• Anxiety
• Depression
• Insomnia
• Headache
• Asthma
• Respiratory Disorders

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Bhekasana (Frog Pose)

Bheka in Sanskrit is a frog. The word ‘Bheka’ would mean a frog. This asana when done resembles a frog and hence the name ‘Bhekasana’.

Procedure for Bhekasana (Frog Pose):

• Lie on your belly and place both your forearms on the floor parallel to the mat.
• Bend both your knees and point your toes towards the ceiling.
• Now stretch your arms behind and grab both your feet with your hands.
• Inhale and lift your chest as high as you can, squeezing your shoulders towards one another. The higher you lift your chest, the easier it will be for you to hold your feet.
• Maintain this posture till five breaths or for 10-15 seconds, and slowly release your body to the ground and relax.

Advantages of Bhekasana (Frog Pose):

• Stretches inner thighs and hips
• Stretches the inner thighs, groins, and hips
• Opens the chest and shoulders
• Make knees more flexible
• It improves digestion by stimulating the abdominal organs.
• Relieves stress, anxiety, and mild depression
• It relieves pain in the knee joints due to Rheumatism and gout.
• Therapeutic for menstrual cramps

Therapeutics:

• Rheumatism
• Gout
• Joint Pain
• Digestive Disorders
• Menstrual cramps
• Stress
• Anxiety
• Depression

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Shashankasana (Hare Pose)

Shashanka literally means 'moon' which itself has been derived from two words shas i.e. hare and ank i.e. lap.

Procedure for Shashankasana (Hare Pose):

• Get in the Vajrasana pose.
• Place both the palms on the knees.
• Keep the spinal cord and the neck straight.
• Close the eyes and mentally get conscious towards the body and the breathing.
• Initially practice this with open eyes, the adept one may practice with closed eyes.
• Inhale deep and without bending the elbow raise your hand above the shoulder.
• Maintain equal distance between the arms with raised fingers.
• Exhale slowly and bend down to touch the floor with both the hands and head.
• When the palm and forehead touches the floor then relax.
• Place both the hands on the floor after bending the elbows.
• Some parts of abdomen and breast will get on both the thighs.
• Relax from upper torso and hold yourself in this pose for a while.
• Remain conscious towards straight arms.
• Keep the neck straight between the arms.
• Exhale out and place both the palms back on the knees.
• This completes one cycle.
• Initially practice this for 5 to 7 times.

Advantages of Shashankasana (Hare Pose):

• This gently stretches the neck, spine, shoulders, and opens the hips.
• It gives a good relaxing stretch to the upper body.
• Releases disc pressure.
• Relieves the backache.
• Encourages the disc to correct position.
• Regulates the adrenal gland functions.
• This asana relaxes the mind and relieves depression.
• It can help in sexual disorders.
• Alleviates the reproductive organs disorders.
• Stretches the back muscles.
• Relives constipation.
• Eliminates anger when practiced with Ujjayi Pranayama.
• Separates the individual vertebrae from each other.
• Tones the pelvic muscles and sciatic nerves.
• It tones the pelvic muscles and relieves sciatic pain.

Therapeutics:

• Backache
• Constipation
• Sciatica
• Depression
• Anger
• Insomnia
• Sexual disorders
• Spinal Disorders
• Digestive Disorders
• Stress Relief
• Lung or Breathing Capacity

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Utthan Pristhansana (Lizard Pose)

Procedure for Utthan Pristhansana (Lizard Pose):

• Begin in Downward-Facing Dog (Adho Mukha Svanasana). On an exhale, step your right foot forward to the outside (pinky finger) edge of your right hand. Both arms should be to the left of the right leg.
• Lower your left knee down onto the ground and release the top of your left foot. Take a look down to ensure that the right knee isn’t moving past the right ankle, and distribute the weight evenly across both hips.
• Sink your weight down into your hips and check in with your body. If you feel comfortable, lower down onto both forearms. Keep the chin lifted and the chest open.
• To move even deeper into the pose, curl your left toes under and press up into the ball of the left foot. Actively lift the inner left thigh and press the left heel back while reaching the chest forward.
• Remain in your expression of the pose for 5 to 10 breaths. To come out, plant your palms down on the mat and step your right foot back to Downward-Facing Dog, resting there for several breaths before repeating on the other side.

Advantages of Utthan Pristhansana (Lizard Pose):

• Opens and releases the chest, shoulders and neck
• Opens the hips, hamstrings, groins and hip flexors
• Strengthens the inner thigh muscles on the front leg
• Prepares the body for deeper hip openers such as Pigeon Pose and Hanuman Pose

Therapeutics:

• Hip Problems
• Respiratory disorders
• Neck Pain
• Backache
• Asthma
• Spinal Disorders
• Digestive Disorders

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Urdhva Anjaneyasana (Upward Crescent Moon Yoga Pose)

Procedure for Urdhva Anjaneyasana (Upward Crescent Moon Yoga Pose):

• Go to mountain pose.
• Lift your arms to the shoulder height at your sides.
• Turn your arms to face the ceiling.
• Inhale and lift your arms above the head together.
• Interlace your fingers together and point your index fingers upward. Shoulders should be relaxed down and back your upper arms should be close to your ears.
• Inhale and press the soles of the feet in the floor as you extend up through the fingertips.
• Exhale and bend from the waist as you lean to the right.
• Press your hips gently to the left. Ensure you are pressing evenly through both feet.
• Point the crown of your head upward and look straight ahead.
• Remain in this pose from 15 to 30 seconds.
• Inhale when you make your torso upright.
• Perform the steps 6 to 11 for the other side. Release the pose by exhaling while bringing the arms down to the sides.

Advantages of Urdhva Anjaneyasana (Upward Crescent Moon Yoga Pose):

• This yoga posture helps in strengthening the ankle muscles and can aid in preventing and healing ankle injuries.
• Lower back muscles are also strengthened as well as many of the leg muscles.
• Opens your hips and chest
• Can help relieve mild back pain
• Stretches the sides of the body
• Improves digestion
• Aids in stress relief
• Builds core body strength, makes the spine more flexible, and improves circulation.

Therapeutics:

• Anxiety
• Backache
• Osteoporosis
• Sciatica
• Fatigue
• Constipation
• Gastritis
• Indigestion
• Menstrual pain

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Vasisthasana (Side Plank Yoga Pose)

Vasistha = literally means “most excellent, best, richest.” Vasistha is the name of several well-known sages in the yoga tradition. There is a Vasistha numbered among the seven (sometimes 10 or 12) seers (rishis) or lords of creation (prajapatis), and a Vasistha who’s author of a number of Vedic hymns. He is also said to be the owner of the fabulous “cow of plenty,” Nandini (“delight”), which grants his every wish and accounts for his infinite wealth.

Procedure for Vasisthasana (Side Plank Yoga Pose):

• Start in Plank Pose, pressing firmly through your hands with your shoulders aligned over your wrists.
• Keeping your core muscles and legs strong, roll both your heels to the right so that the outer edge of the foot is touching the floor.
• Stack your left foot on top of the right.
• Engage the legs, drawing them in together and pushing out through the feet Inhale as you press down firmly through the right hand and raise your left hand, look up to your hand if it's comfortable for your neck and you have the balance.
• Keep your lower belly in and up and your tailbone pointing down to the heels Build up to stay in the pose for 5 breaths.
• To come out exhale as you lower your left hand and pivot your feet back to the center.

Advantages of Vasisthasana (Side Plank Yoga Pose):

• This is a great pose for strengthening and toning the arms, core and legs.
• Stretches and strengthens your wrists
• Strengthens your abdomen and legs
• It also tests your balance helping to improve focus and concentration.
• Builds arm and shoulder strength
• Improves balance and coordination

Therapeutics:

• Improvement in Balance
• Sciatica
• Digestive disorders
• Improvement in coordination
• Gas trouble
• Weight Loss

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Supta Konasana (Reclining Angle Yoga Pose)

Supta = reclined or sleeping. Kona = angle. Supta Konasana or the reclining angle pose is a complicated pose and often categorized as quite difficult. It is also considered an altered version of Halasana or the plough pose. This pose is considered all a combination of different simpler poses in yoga.

Procedure for Supta Konasana (Reclining Angle Yoga Pose):

• Either come into the pose from Halasana (Plough Pose) or from the floor according to the following method:
• Fold up a mat and stack up three blankets on top. Make the stack neat, with all the folded edges in a clean line. This will be going under the shoulders to act as a lift to protect the neck.
• Lie back on the blanket so that the shoulders are on, but the head and neck are not.
• Lift the hips and roll the legs overhead to bring the feet to the floor and stretch the legs.
• Take the feet wide apart.
• Interlock the fingers behind the back, extend the arms and roll the shoulders down.
• Place the hands on the back and lift the back ribs up. Alternately, take hold of the big toes with the fingers.
• Hold this position for 20 to 30 seconds.
• Either continue on into Parshva Halasana (Side Plough Pose), take the legs back into Halasana or roll down out of the pose.

Advantages of Supta Konasana (Reclining Angle Yoga Pose):

• Roll the tailbone towards the heels.
• Soften the neck and throat.
• This is a great hamstring and lower back stretch but it is also an ideal way to balance the positioning of the bones in the spine around the shoulders.
• Fully extend the legs.

• The rolling motion of the posture assists in correcting subluxations of the vertebrae.
• Promoting Digestion
• Widen the collarbones and shoulder blades.
• Broaden and lift the back ribs.
• This pose is part of a Yoga for Back Pain sequence.
• May help with diabetes.
• Helps relieve backache and headache.
• These asanas aid in the breakdown of body fat and strengthening both the abdominals and back muscles improving our connection to the bandhas—helping to keep the whole body light, healthy, and strong.

Therapeutics:

• Throat disease
• Sciatica
• Headache
• Digestive disorders
• Diabetes
• Spinal Disorders
• Backache
• Gas trouble
• Constipation
• Weight Loss
• Thyroid Gland

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Yoganidrasana (Sleeping Yogi Yoga Pose)

Procedure for Yoganidrasana (Sleeping Yogi Yoga Pose):

• Lying on the back in a supine position bring the knees to the chest.
• Open them and cross the feet over one and other.
• Hold the feet in the middle or beside the toes so that you can get a little more leverage.
• Roll back a little and draw the feet towards the top of the head.
• Try to bring them over the top of the head so that the hook behind the head.

Advantages of Yoganidrasana (Sleeping Yogi Yoga Pose):

• May relieve stress and fatigue.
• This is a great hamstring and lower back stretch but it is also an ideal way to balance the positioning of the bones in the spine around the shoulders.
• Relaxes the mind.
• Promoting Digestion
• Can ease constipation.
• Can help with the alignment and positioning of the spine.
• While in it rock slightly and you will feel and hear the vertebrae move into proper alignment.
• This pose is part of a Yoga for Back Pain sequence.
• May help with diabetes.
• Helps relieve backache and headache.

Therapeutics:

• Headache
• Stress & Fatigue
• Digestive disorders
• Diabetes
• Spinal Disorders
• Backache
• Gas trouble
• Constipation
• Weight Loss

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Supta Paschimottanasana (Lying Down Westward Yoga Pose)

Procedure for Supta Paschimottanasana (Lying Down Westward Yoga Pose):

• While lying flat on the back take the knees to the chest.
• Straighten them up and back holding behind the knees if you are not very flexible.
• Roll slightly back so that the upper part of the shoulder blades touches the mat. Feel free to rock a little as long as it feels safe.
• Push through the heels, toes and ballpoints of the toes.
• Stretching through the heels will result in a much deeper stretch along the legs and back but extending through the toes stretches tibia muscles and the ankles. The legs also come down a little more creating more of an angle at the hips.

Advantages of Supta Paschimottanasana (Lying Down Westward Yoga Pose):

• Can ease constipation.
• This is a great hamstring and lower back stretch but it is also an ideal way to balance the positioning of the bones in the spine around the shoulders.
• While in it rock slightly and you will feel and hear the vertebrae move into proper alignment.
• Can help with the alignment and positioning of the spine.
• This pose is part of a Yoga for Back Pain sequence.
• May help with diabetes.
• Helps relieve backache and headache.
• Promoting Digestion

Therapeutics:

• Diabetes
• Gas trouble
• Constipation
• Backache
• Weight Loss
• Headache
• Digestive disorders
• Spinal Disorders

          
             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Pashchima Namaskarasana (Reverse Prayer Pose)

Paschim = west. In this context, it means backside; namaskar = greeting; asana = pose. Paschim Namaskarasana or the Reverse Prayer pose is an upper body strengthening pose that works specifically on the arms and the abdomen. It is also known as Viparita Namaskarasana.

Procedure for Pashchima Namaskarasana (Reverse Prayer Pose):

• Begin in Tadasana pose.
• Relax the shoulders and bend your knees a little.
• Bring your arms behind your back and join the palms with fingertips facing downward.
• As you inhale, turn the fingertips inwards towards the spine and bring them to face upwards.
• Ensure that the knees are still slightly bent and the palms are pressed firmly against each other.
• Stay in the position for a couple of breaths.
• As you exhale, slowly turn the fingertips downward.
• Bring the arms to the side of the body and slowly come back into Tadasana.

Advantages of Pashchima Namaskarasana (Reverse Prayer Pose):

• Opens the abdomen, thus allowing deeper breaths.
• Promoting Digestion
• Strengthening Wrist Tendons
• Strengthening Pectoral Muscles and Shoulder Joints
• Stretches the upper back.
• Relaxing Shoulder Blades
• Stretches the shoulder joints and pectoral muscles.

Therapeutics:

• Backache
• Weight Loss
• Digestive disorders
• Gas trouble
• Constipation

             
             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Naukasana (Boat Pose)

Naukasana, Boat Yoga Pose Benefits and StepsIn Sanskrit ‘Nauka’ means ‘Boat’ and ‘Asana’ means ‘Pose’. So this asana is called as Naukasana. While practicing boat pose you will see the entire body takes a shape of a boat.

Procedure for Naukasana (Boat Pose):

• Lie down on the supine position (back).
• Your feet should be together and stretched and your arms are besides of your legs.
• Inhale raises your entire body at 30 degree so that you can see your toes with eyes.
• Keep your palm on the thighs.
• Remain in the pose as long as you can maintain. Initially, it may be 20 seconds, increases the time up to 2 minutes.
• While maintaining the pose, feel the stretching on your navel area.
• Bring your body down with deep exhale and relax.
• Inhale –exhale slowly while maintaining the pose.

Advantages of Naukasana (Boat Pose);

• Improves the blood circulation.
• Good for developing six pack ABS.
• Good for diabetes patient to maintain the sugar level.
• Helps to reduce belly fat.
• Improve the function of digestion.
• Regulates the function of pancreas, liver and lungs.
• Improves the function of kidney, thyroids and prostate glands.
• Strengthens abdominal muscles.
• Strengthens the muscles of thigh, hips, necks and shoulder.

Therapeutics:

• Diabetes
• Weight Loss
• Digestive disorders
• Backache
• Hernia
• Gas trouble
• Constipation

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions