YOH-GHA

Suryanamaskar     Step by Step Process of Surya Namaskar Yoga Poses Posture : Surya namaskar   [ The Sun salutation] Translation of  Suryanamaskar  : The Sanskrit word Surya means sun.  Namaskar means salutation, salute, greeting or praise, from the root nama, to bow.    Surya namaskar Steps : Surya Namaskar Poses  Step-by-Step STEP ONE :   Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart. STEP TWO   :   Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head. STEP THREE :   Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees. STEP FOUR :  Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head. STEP FIVE :   ...

  Ekapadasana [The One-legged Pose] How to perform  Ekapada-Asana pose Instructions:  1. Stand with the feet together and the arms by your sides. 2. Focus the eyes straight ahead on a spot midway between waist and eye level and remain focused there throughout this asana. 3. Inhale and extend the arms directly in front, parallel with the floor with thumbs touching.   4. Exhale and raise the right knee bending the leg at a 90 degree angle, pause for a moment then extend the leg straight out in front pointing the toes forward.  5. Pause for a moment then swing the leg backward while bending forward at the waist.   6. Breath slowly through the nostrils and make sure the arms, torso and legs are parallel with the floor.  7. Hold the posture for at least 30 seconds and then return slowly to a standing position. Comments: The ekapadasana tones and strengthens leg muscles, improves sense of balance and helps sharpen concentration. The ekpada re...

 Dhanurasana [The Bow Pose] How to perform  Dhanurasana pose / Yoga pose Instructions:    1.  Lie flat on the back in the shavasana (corpse pose).   2.  Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.   3.  Turn the head and place the chin on the floor. Exhale, bend the knees, reach back with the arms and grasp the right ankle with the right hand and the left ankle with the left hand.   4.  While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off the floor while simultaneously lifting the chest off the floor. Hold the inhale breath. The weight of the body should be resting on the abdomen.   5.  Tilt the head as far back as possible. Hold the posture as long as you can comfortably hold the inhale breath.   6.  Slowly exhale bringing the knees to the floor, release the ankles, slowly bring the legs...

Chakrasana [The Wheel Pose] How to perform Chakrasana pose - Yogo pose Instructions: 1. Lie flat on the back in the shavasana (corpse pose).  2. While exhaling bend the knees and bring the feet as close to the buttocks as possible with the soles of the feet flat on the floor. 3. Bend the arms at the elbows and place the palms of the hands flat on the floor directly under each shoulder with the fingers pointing toward the back. 4. While inhaling slowly, begin to raise the head, back and buttocks off the floor while arching the spine. Continue to press downward on the hands and feet while raising the hips and stomach as high as possible.  5. Hold for the duration of the held inhaled breath. When you can't hold the breath comfortable any longer, slowly exhale and return the back to the floor, slide the legs out straight returning to the shava-asana. Comments: The chakra-asana is more challenging than most other yoga postures. Don't be discouraged if your unable to ...

 PavanaMuktasana How to perform Pavanamuktasana pose Yoga pose Posture : Pavanamuktasana Translation   : The Sanskrit word pavana means air or wind and mukta means freedom or release, therefore this is the "wind relieving posture" so named because it assists in releasing trapped digestive gas from the stomach and intestines. Instructions  :   1.   Inhale and bend the right knee and pull it close to the torso with both hands while interlocking the fingers just below the knee. Keep the left leg flat on the floor . 2.   Hold the inhaled breath for a few seconds then exhale slowly through the nostrils and lift the back, shoulders and head off the floor and touch the knee with the forehead. 3.  Hold the exhaled breath for a few seconds then slowly inhale and return the back, shoulders and head to the floor. Remain holding the knee. 4.  Hold the inhaled breath for a few seconds then exhale while bringing the right leg to the floor. 5. ...

 Tada - Asana How to perform Tadasana yoga pose Instructions :   1.  Stand with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inward. 2.  Slightly tighten or flex the muscles in the knees, thighs, stomach and buttocks maintaining a firm posture. Balance you weight evenly on both feet. 3.  Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible. Duration/Repetitions   : One repetition for several minutes is advisable. The tada-asana is also recommended prior to and following any other standing posture. Posture: Tada - Asana Translation  :   The Sanskrit word tada means mountain. This posture is also known by the name samasthitisana. Sama means unmoved, equilibrium, and sthiti means standing upright or firmly, abiding, remaining, thus samasthiti means s...

Shavasana How to perform Shavasana yoga pose   Instructions  : 1.  Lie flat on your back with your legs together but not touching, and your arms close to the body with the palms facing up. 2.  Keep your eyes gently closed with the facial muscles relaxed and breath deeply and slowly through the nostrils. 3.  Starting at the top of the head and working your way down to the feet, bring your attention to each part of your body, consciously relaxing it before proceeding on to the next.  4.  Remain in the shavasana for between 3 and 5 minutes or longer. If you become sleepy while in the shava-asana begin to breath a bit faster and deeper. Duration/Repetitions :  We recommend that you begin your period of yoga-asana practice with at least 3-5 minutes of shavasana. Return to it periodically through your posture session to relax the body/mind and then conclude your session with at least 3-5 minutes more Posture : Shavasana Translation :   The Sanskr...

 BALASANA [The child pose] How to perform Balasana pose Yoga pose Instructions: 1.  Sit on your knees with your feet together and buttocks resting on your heels. Separate your knees about the width of your hips. Place your hands on your thighs, palms down. 2.  Inhale deeply, then exhale as you bring your chest between your knees while swinging your arms forward. 3.  Rest your forehead on the floor, if possible, and then bring your arms around to your sides until the hands on resting on either side of your feet, palms up. 4.  Breath gently through your nostrils as you hold the posture. Hold for about one to two minutes. Then return to asana upright kneeling position with your back straight and your hands on your thighs. 5.   Repeat the posture at least one more time. Duration / Repetitions: The balasana can be held for as long as is comfortable. Repeat at least twice if it is held for less than a minute. Posture  :  Balasana - The Child Pose Transl...

  NAGASANA (Bhujangasana) How to perform  Nagasana / Bhujangasana pose yoga pose Instructions:  1.   Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.   2.  Turn the head and place the chin on the floor. Inhale then exhale slowly through the nostrils and swing the arms around until the hands are placed just below the chin with the palms down and the finger tips of each hand almost touching and the elbows on the floor.  3 . Inhale slowly through the nostrils, press down on the hands and lift the torso from the waist up off the floor, arching the spine backwards and straightening the arms. Keep the hips on the floor.  4.  Tilt the head as far back as possible and hold the posture for the duration of the inhaled breath.  5.  Exhale and reverse the process to return to position. Duration/Repetitions:   Hold the posture for either the duration of a held inhaled breath or fr...

 Ardhachandra - Asana How to perform  Ardhachandra pose / Yoga pose Instructions:  1.  Stand in the Tada-asana Stand with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inward.  2.  Bring the hands together at the chest with palms lightly pressed against each other the Anjali-mudra.  3.  Inhale and raise the arms straight up keeping the palms pressed lightly together.  4.  Arch your body backwards keeping your arms alongside your neck and head, tilt the head backward and hold. Keep your knees straight while holding posture.  5.  Slowly return to the Tada-asana. About :   The Ardhachandrasana is a basic stretching and balancing pose that benefits the lower back, abdomen and chest. It is equally suitable for use in your stretching routine as well as formal asana practice. This pose is also one of the postures that are are sequenced ...