Ardha Baddha Padma Padangusthasana (Bound Half Lotus Tip-Toe-Pose)

Procedure for Ardha Baddha Padma Padangusthasana (Bound Half Lotus Tip-Toe-Pose):

• Squat down bringing your buttocks to your heels. Your heels will automatically rise off the floor as you balance on your toes.  Straighten your spine.

• Balancing yourself on the tips of your right fingers, grab your right foot with your left hand and bring the top of your right foot to the top of your left thigh so that you are in half lotus balancing on your left toes.

• Lower your left hand to the ground and shift your weight to your left fingertips.  Swing your right arm behind your back and grab onto your right toes.

• When you find your balance straighten your spine and raise your left hand from the ground and straighten it straight out to the side so that it is parallel to the ground.  Lengthen your neck and gaze forward.

Advantages of Ardha Baddha Padma Padangusthasana (Bound Half Lotus Tip-Toe-Pose):

• Stretches your legs, ankles, feet, hips and groins

• Strengthens your ankles and core

Therapeutics:

• Diabetes

• Infertility

• Sciatica

             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

Gomukhasana (Cow Face Pose)

Gomukhasana, or Cow Face Pose, is one of the best and most popular seated postures listed in Hatha Yoga. Gomukha is translated into ‘Cow Face’, which means that the practitioner’s face resembles to that of Cow when he/she does this pose.

Procedure for Gomukhasana (Cow Face Pose):

 

• Begin the pose Push your knees together ahead of your body and place the right knee over your left one.

• When you find the right alignment, sit between your two feet. Make sure that they are equidistant from your buttocks. Ensure that the body weight is evenly shared on your sitting bones.

• Raise your left arm towards the ceiling.

• Pull the left hand towards the mid-region of your spine. Extend your right arm towards the same side.

• Rotate your arm inwards so that your thumb would be facing the floor first while your palm faces the sky.

• Inhale and while exhaling, bring back your right arm behind your lower back.

• Keep your body straight and hook (interlace) your fingers tightly behind your back. If you find it difficult to do that, use a strap or belt.

• Raise your left elbow and gently pull the other one to the floor.

• Raising your chest, tighten your shoulders blades and thrust them against your lower back.

• Breathe in and out steadily/deeply 4-5 times as you hold the pose.

• Now release both your arms and uncross your feet. Repeat the steps while keeping your left knee on top.  Note that whichever leg would be placed on top, that side arm would always point to the ground.

Advantages of Gomukhasana (Cow Face Pose):

• Gomukhasana is a great pose for relaxing and removing stress/tension/depression.

• The posture has also been known to be beneficial for kidney patients.

• Gomukhasana is also therapeutic in hypertension, diabetes, and sexual problems.

• Gomukhasana is also useful in treating sciatica, backache and rheumatism because it stretches your back properly

• The pose, when done regularly, also massages and stimulates your reproductive organs

• Stretches the back of your arms, your rotator cuff, and your upper back and chest muscles

• Stretches your gluteus, tensor fascia late, piriformis and other hip rotator muscles

• Opens your chest and thoracic spine

• The yoga posture aids in treating digestive disorders

Therapeutics:

• Hypertension

• Diabetes

• Sexual problem

• Sciatica

• Backache

• Rheumatism

• Depression

• Shoulder problem

             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

Mandukasana (Frog Pose)

While performing this asana, the body takes the shape of a frog. So this asana is called Mandukasana.

Procedure for Mandukasana (Frog Pose):

• Take the legs backwards. Let the feet touch each other. Stretch the knees on both the sides. Rest the hands as shown in the figure.

• Keep the knees as apart as possible. Keep the trunk straight. Look straight and breathe normally.

• Remain in this position for eight to twelve seconds. Perform this asana in the first week. Later, practice this asana four times.

Advantages of Mandukasana (Frog Pose):                                                                             

• Abdominal organs are massaged in this yoga

• Its controls your weight

• It will cure the pain in knees, ankles and toes

• Keep your blood pressure normal

• Stretches the inner thighs, groins, and hips

• Opens the chest and shoulders

• Relieves stress, anxiety, and mild depression

• Therapeutic for menstrual cramps

• Keep all your gastric problems at bay

• Exercises pancreas and cures diabetes

• This asana provides good exercise for heart

Therapeutics:      

• Blood pressure (BP)

• Menstrual cramps

• Gastric problems

• Cures diabetes

• Relieves mild depression

• Control weight

             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