Yoga Updates

1.  Downward-facing Dog Pose, or Adho Mukha Shvanasana
2. Uttanasana or Standing Forward Bend
3. Supta Baddha Konasana or Reclining Bound Angle Pose 
4. Setu Bandha Sarvāṅgāsana, or Shoulder supported bridge
5. Sarvangasana or Shoulderstand.

Please practice this Pose to make our immune system more stronger. 

Stay Home Stay Safe healthy 🙏

I.Chant: OM ...3 times 

II. Warm up (We are trying to create mobility for Spine)

Asanas:

1. Marjari (Chat & Cow)

Step 1: Come on your knees on the mat with your palms down on the mat firmly gripping the mat and just below your shoulder .tucking the ball of the feet firmly on the ground. 

Step 2: Inhale :and open your chest up and chin up with your lower back forming an arch .

Step 3:Exhale : fisrt Chin to chest and then round your back , with every eexhalation consciously pull your navel in, your palms are still pressing down and firm on the floor . 

Repeat this 5 times  and then come back to normal/neutral spine.

From Marjari go into Parvatha ...

2. Parvatha(Mountain pose)

Step 1:Keeping your palms down and at teh same poistion, lift up your hips towards the ceiling , such that your ball of te feet is pressing on down on the floor and with your heels up from the floor. 

Step 2: activate your legs, feet is hip width apart from each other. activate your legs by rolling your thighs.

Precaution : Do not lock your knees and keep them slightly bent.

Step 3: at every exhalation conciousy pull your navel up and in.

Step 4: Rotate your shoulder out with chin dipping down. 

3. Look up , right leg in-between the palms and then left leg in-beween the palm,fold forward , with palms pressing down on the floor. 

Precaution: for those with knee and back issue, may keep their knees slightly bend. 

4. Inhale and come up with your hands reaching up towards the ceiling and then back , forming a backbend. 

5. Exhale and come back to normal and hands beside the each thigh  

• 10 Health Benefits of Lotus Pose – Padmasana:

• Opens up the hips
• Stretches the ankles and knees
• Calms the brain
• Increases awareness and attentiveness
• Keeps the spine straight
• Helps develop good posture
• Eases menstrual discomfort and sciatica
• Helps keeps joints and ligaments flexible
• Stimulates the spine, pelvis, abdomen, and bladder
• Restores energy levels

Shat Kriya. Shat Karma, or Shat Kriya as they are often known, are six yogic cleansing processes used by yoga practitioners to help purify the physical body. ... The Shat Kriyas come to our aid to help us remove built up toxins from our body, with particular emphasis on the respiratory and digestive systems.

Pranayama is control of Breath". "Prana" is Breath or vital energy in the body. On subtle levels prana represents the pranic energy responsible for life or life force, and "ayama" means control. One can control the rhythms of pranic energy with pranayama and achieve healthy body and mind.

A Bandha is a "body lock" in Hatha Yoga, being a kind of mudra. Maha Bandha ("the great lock") combines all the other three bandhas, namely: Mula Bandha, contraction of the perineum. Uddiyana bandha, contraction of the abdomen into the rib cage. Jalandhara Bandha, tucking the chin close to the chest.

Mudra means “seal,” “gesture,” or “mark.” Yoga mudras are symbolic gestures often practiced with the hands and fingers. They facilitate the flow of energy in the subtle body and enhance one's journey within. Explore mudras step by step and add something new to your practice.