WEEKLY YOGA EXERCISES:
Hi Folks
Hope you are all doing good. I just want to share with you people some stuffs which i follow weekly from monday to friday in yoga. If you are interested you can also follow them. I am going to split here as three sections. Standing asanas, sitting asanas and supine asanas which needs to be followed up daily. So Very fisrt day in the week monday what needs to be done.
MONDAY:
STANDING ASANAS:
ARDHA KATI CHAKRASANA:
This asana is also called Ardha Chakrasana in some schools. The bend from the waist sideways resembles, half wheel and hence the name.
Steps:
Step1: Stand straight with your arms by your side. Keep your back and neck straight. Look ahead.
Step 2: Inhale and slowly raise you left hand straight up above your head. Keep your left arm close to your ear.
Step 3: Exhale and bend to your right. Slide your right hand down, alongside your right leg. Let your left arm touch your left ear as you bend your head to the right. Hold the
pose for 10-30 seconds. Breathe normally in the pose.
Benefits:
•Clear blockages in the lungs and improves breathing.
•Improves flexibility of the hips.
•Reduces fat and tones the waist.
Precautions:
•Those with abdominal and hip injury must avoid this pose
•Do not bend forward or backward in this pose.
PADAHASTHASANA:
Padahastasana, or the standing forward bend (literally feet to hands pose), is the eleventh posture in the sequence of 12 basic postures of hatha yoga. It is an inverted posture
which provides many of the same benefits of the seated forward bend: the main physical benefit is to stretch the entire backside of the body from the head to the heels.
Steps:
To begin, come to a standing position at the front end of your mat with your legs close together.
•Inhale and lift your arms straight up over your head with your arms touching your ears.
•Exhale and bend forward from the hips as shown in the photograph, keeping your back straight as long as possible. Keep your legs straight with the weight of the body over the
balls of the feet. Feel that the hips are lifting up and the body is falling away from the hips.
•If possible, put your hands flat on the floor, or wrap your fingers around the big toes. If you can't reach the floor you can also wrap your hands around the back of your legs.
•Try to bring the head in as close to the knees as possible with the neck relaxed.
•In the beginning, hold the posture for 5 seconds, gradually working up to 1 minute or more.
To come out of the posture inhale and slowly roll the body up bringing the head up last.
The standing forward bend is part of the basic yoga class.
Physical Benefits:
•Stretches the hamstrings on the back of the legs
•Stretches and lengthens the entire spine
•Massages the internal organs, especially the digestive organs
•Relieves digestive problems such as constipation
•Relieves problems with sciatica
•Invigorates the nervous system
•Increases the supply of blood to the brain
•Removes flesh from the abdomen
Energetic (Pranic) Benefits
•Removes tamas, or inertia
ARDHA CHAKRASANA:
Ardha Chakrasana, Ardha Kati Chakrasana, Half Wheel Pose
Steps:
Stand straight in Samastithi. Keep your feet hip-width apart from each other. With inhalation you place your hands on your lower back just above your buttocks and bend backwards
as much as your body allows you. Stay in this position and keep breathing. Come up with exhalation.
You can repeat the posture 3 to 5 times.
Benefits:
Ardha Chakrasana is a beneficial yoga posture for your heart and can help you to regulate high blood pressure.
As it gives your belly, abdominal organs and intestines a good stretch, it helps your digestion and makes your inner organs work properly again.
The bend of the spine and the impulse that your nervous system gets is good for spondylitis.
The bending backwards will bring flexibility to your spine and hips and when you have back pain you should do the posture to get some relief.
Additionally the bending backwards gives you room to breathe and thus helps your respiratory system and can even relief asthma problems.
If you want to lose some weight, do Ardha Chakrasana as it tones and strengthens the thighs, hips and waist which will reduce excess fat in this area.
Ardha Chakrasana also helps women with menstruation problems or disorders and uterus problems or any other gynecological problems such as leucorrhea as the backward bending
stimulates the ovaries and fallopian tubes.
Pregnant women should also perform this exercise in most cases to prevent stiffness of the back and back pain. It can make the delivery easier. But please consult your doctor
before you practice this posture during pregnancy.
Focus Points
For beginners it is very necessary to support the back with the hands as you can harm your back very easily when you bend too much backwards without supports in your back.
Tips and Help
Bring your hips forward and bring your body weight on your toes while bending backwards.
SITTING ASANAS:
BHADRASANA:
Steps:
Sit with your legs spread out.
Bring both feet together and join the soles of your feet.
Bring both heels as close as possible to the body.
Try to touch the knees on the floor.
Keep the head, neck and spine in one straight line, keep abdomen comfortably drawn in.
Observe your breathing.
Initially, give slow ‘butterfly movements’ by slightly lifting the knees and pushing them down. This helps increase flexibility in the hip joint.
Benefits:
Bhadrasana is a conditioning asana and helps one prepare for further action. It increases concentration and quietens the mind. Also increases flexibility of the lower limbs.
Limitations:
Severe arthritis, acute slipped disc and any injuries or surgeries on the legs. Beginners may find it difficult to practice Bhadrasana and might not be able to maintain the
posture for long. This is mainly due to inflexibility of hip joint and thigh muscles. With regular practice, this can be overcome.
NAVKASANA:
Steps
1.Lie down straight on the abdomen with forehead resting on the floor.
2.Keep your feet together and arms extended forward with palms on the floor. While inhaling, raise your arms, head, neck, shoulders, trunk and legs simultaneously as high as
possible.
3.Keep your elbows and knees straight. Balance the entire weight of your body on the navel. Maintain this posture as long as possible.
4.While exhaling, bring down your legs, hands and forehead to the ground. Then relax in Makarasana.
Benefits & Precautions:
Naukasana improves the functioning of the lungs, is useful in treating disturbed navel and relieves body stiffness and back pain. It also reduces excess fat from the abdomen. It
improves digestion and relieves constipation. Hernia and Ulcer patients should not do this asana.
SUPINE ASANAS:
UTTAN PADASANA:
Steps:
Lie down in Shavasana, legs together, hands by the side of your body, palms facing the floor.
Now start raising your legs and hold them at 30 degrees. Continue normal deep breathing.
With right leg up, the left foot starts travelling down slowly, till the left heel touches the floor.
Start raising your left foot till it joins your right foot at 30 degrees. Now left leg remains up and right foot starts travelling down till the right heel touches the floor.
Relax.
Now start raising your right foot till it joins your left foot, knees straight toes out stretched and slowly bring both feet down till both heels touch the floor and relax.
Note : There should be no jerk at this point.
Benefits :
Uttanpadasana reduces the stomach, strengthens the thighs, waist, hips, back and spinal cord. It prevents and cures HERNIA as well.
ARDHA HALASANA:
Ardha Halasana means the ‘Half Plough Posture’. Proper practice of the Ardha Halsana will help you gain mastery over the Halasana posture which will be dealt in the following
chapter.
The best thing about Ardha Halasana is that you practice this asana even on your bed before you get up in the morning.
Ardha Halasana is an ideal remedial exercise for people suffering from constipation. Besides toning up the body, removing laziness, it will also regulate proper bowel movements
NOMENCLATURE
In Sanskrit the terms ‘Ardha’ means half, ‘Hala’ the traditional Indian plough and ‘Asana’ points to the specific yogic posture. Therefore, when a yogic practitioner assumes the
final Ardha Halasana posture the figure will resembles a half plough.
Steps
Lie down on your practice mat.
Stretch out your legs.
See that your toes and heels are together respectively.
Your toes must be pointing outwards.
Relax the entire body.
Similarly stretch out your hands on both your sides.
The palms must be turned downwards.
Remain in this position for about 60m seconds as you breathe normally.
Press down the palms as you inhale.
Even as you inhale slowly raise the right leg to the maximum height.
The left leg must be kept flat on the ground.
Keep on holding your right leg straight at the height you feel at ease till you inhale completely.
Hold on to your breath for about five seconds or till you are comfortable.
Exhale and simultaneously lower down the right leg till it reaches the floor. By that time you should be completing the exhalation process.
Wait for some time when you should be holding out your breath.
Gradually inhale deeply and simultaneously do the same act with the left leg.
As you bring down the left leg after completing the act and exhalation, you would be completing one cycle.
Do three cycles alternating both the legs.
The Second Stage of Ardha Halasana
After you complete the three cycles, relax with normal breathing for about 10 seconds. Now commences the second stage of Ardha Halasana as you inhale.
While you breathe in press down your palms.
Raise both your legs without raising your hands or bending your knees.
The legs should be raised to an angle of 30 degrees from the floor.
Now attempt to lift the legs up to an angle of 90 degrees from the floor. Thus, your legs will be at a right angle with the ground.
The back side of your head should be touching the ground.
Your elbows and arm should be close to the trunk.
Don’t use your shoulders to lift the legs.
Your back must be as close to the floor as possible.
Moreover, you shouldn’t be raising above the floor your head, and the trunk.
The body above the hip joints should be touching the ground during the entire course of the posture.
Fix the gaze on the toes.
Don’t keep the toes pointed or stiff. Pointed toes creates tension and cramps on the toes and legs
Complete the inhalation process and then hold on to your breath.
Stay put in this posture till your body is at ease.
This is the Ardha Halasana posture.
Then lower the legs without bending your knees even as you exhale.
During this legs lowering movement, you should be pressing down your palms on the ground.
It is important that you pause when your legs are at an alignment of 60 degrees and 30 degrees vis-à-vis the ground.
While raising and lowering the legs make the leg-muscles tense.
Perform the legs lowering movement in a smooth gradual pace. Many have a tendency to abruptly drop the legs as they reach the ground. This is wrong!
You shouldn’t be changing the positions of your neck, hands, palms, shoulders and neck.
Repeat the exercise thrice at the initial stage in quick succession.
NOTE: However, at a subsequent stage when you gain complete control over the Ardha Halasana posture, you can either do it once or simply skip the Ardha Halasana posture and
straightway move from Dhanurasana posture to the full Halasana posture. Actually, Ardha Halasana is the first step to correctly do the full Halasana posture.
ADVANTAGES
Uterine problems are cured.
Rectum ailments also get healed if you regularly practise Ardha Halasana.
Ardha Halasana prevents hernia.
Constipation and flatulence syndromes are cured.
Menstrual disorders are corrected.
Varicose veins are cured.
Ardha Halasana prevents prolapse of abdominal organ.
Abdominal muscle elasticity is built up.
MATSYASANA:
Definition: Lying on your back and arching your chest
The fish is the stretch that counters the Plough, and so follows them in Yoga session. The name of the posture derives from the fact that if you adopt the position in water, you
will float quite easily. The Asana does wonders for your respiratory systems; when you assume this position, your chest is stretched open and your bronchial tubes are widened to
promote easier breathing. In time your ribcage will expand, and this will also encourage you to breathe more deeply. By lifting your chest and tucking your arms underneath your
body, you will combat postural defects such as rounded shoulders and the cervical region of your spine, thus releasing pressure on your nerves. Try to hold the pose for half of
the time that you spent in the Shoulderstand, in order to equalize the stretching effects on your spine ans muscles.
Objective: To ease tension and improve spinal flexibility.
Step 1 - On your back
Assume the Corpse Pose and, when you are ready, begin to come into the fish. Stay flat on your back, and bring your feet together. With your arms straight by your sides, lay
your palms on the floor, then tuck your hands in underneath your buttocks. Starting Pose: Prepare yourself for this asana by relaxing in the Corpse Pose for as long as you need.
Step 2 - Head Back
Having arched your spine, tilt your head so that your crown rests on the ground. Hold for 30 seconds. To come out of the Fish, slide your head back and then lower your chest. To
finish, relax by lying in the Corpse. Chest Lift: Press your elbows down on the floor, inhale, and arch your chest upward as far as you can.
Fish Variations
Try this variation if you are flexible enough. In the Easy Pose, clasp your toes. Lie back, arch up, and rest your buttocks on your heels. Lay the top of your head on the floor.
•Knees Bent - Sit cross-legged, then put your arms down behind your knees and catch hold of your toes.
•Fish in Lotus - This pose is an advanced variation on the ordinary Fish. It is similar to the Easy Pose variation shown above, except that it begins with the Lotus.
Practitioners of yoga use this variation for staying afloat in water. The Fish in Lotus pose should not be attempted by beginners, or even by more experienced yoga students,
until the full Lotus position can be held comfortably for a long period of time.
Hi Folks
Hope you are all doing good. I just want to share with you people some stuffs which i follow weekly from monday to friday in yoga. If you are interested you can also follow them. I am going to split here as three sections. Standing asanas, sitting asanas and supine asanas which needs to be followed up daily. So Very fisrt day in the week monday what needs to be done.
MONDAY:
STANDING ASANAS:
ARDHA KATI CHAKRASANA:
This asana is also called Ardha Chakrasana in some schools. The bend from the waist sideways resembles, half wheel and hence the name.
Steps:
Step1: Stand straight with your arms by your side. Keep your back and neck straight. Look ahead.
Step 2: Inhale and slowly raise you left hand straight up above your head. Keep your left arm close to your ear.
Step 3: Exhale and bend to your right. Slide your right hand down, alongside your right leg. Let your left arm touch your left ear as you bend your head to the right. Hold the
pose for 10-30 seconds. Breathe normally in the pose.
Benefits:
•Clear blockages in the lungs and improves breathing.
•Improves flexibility of the hips.
•Reduces fat and tones the waist.
Precautions:
•Those with abdominal and hip injury must avoid this pose
•Do not bend forward or backward in this pose.
PADAHASTHASANA:
Padahastasana, or the standing forward bend (literally feet to hands pose), is the eleventh posture in the sequence of 12 basic postures of hatha yoga. It is an inverted posture
which provides many of the same benefits of the seated forward bend: the main physical benefit is to stretch the entire backside of the body from the head to the heels.
Steps:
To begin, come to a standing position at the front end of your mat with your legs close together.
•Inhale and lift your arms straight up over your head with your arms touching your ears.
•Exhale and bend forward from the hips as shown in the photograph, keeping your back straight as long as possible. Keep your legs straight with the weight of the body over the
balls of the feet. Feel that the hips are lifting up and the body is falling away from the hips.
•If possible, put your hands flat on the floor, or wrap your fingers around the big toes. If you can't reach the floor you can also wrap your hands around the back of your legs.
•Try to bring the head in as close to the knees as possible with the neck relaxed.
•In the beginning, hold the posture for 5 seconds, gradually working up to 1 minute or more.
To come out of the posture inhale and slowly roll the body up bringing the head up last.
The standing forward bend is part of the basic yoga class.
Physical Benefits:
•Stretches the hamstrings on the back of the legs
•Stretches and lengthens the entire spine
•Massages the internal organs, especially the digestive organs
•Relieves digestive problems such as constipation
•Relieves problems with sciatica
•Invigorates the nervous system
•Increases the supply of blood to the brain
•Removes flesh from the abdomen
Energetic (Pranic) Benefits
•Removes tamas, or inertia
ARDHA CHAKRASANA:
Ardha Chakrasana, Ardha Kati Chakrasana, Half Wheel Pose
Steps:
Stand straight in Samastithi. Keep your feet hip-width apart from each other. With inhalation you place your hands on your lower back just above your buttocks and bend backwards
as much as your body allows you. Stay in this position and keep breathing. Come up with exhalation.
You can repeat the posture 3 to 5 times.
Benefits:
Ardha Chakrasana is a beneficial yoga posture for your heart and can help you to regulate high blood pressure.
As it gives your belly, abdominal organs and intestines a good stretch, it helps your digestion and makes your inner organs work properly again.
The bend of the spine and the impulse that your nervous system gets is good for spondylitis.
The bending backwards will bring flexibility to your spine and hips and when you have back pain you should do the posture to get some relief.
Additionally the bending backwards gives you room to breathe and thus helps your respiratory system and can even relief asthma problems.
If you want to lose some weight, do Ardha Chakrasana as it tones and strengthens the thighs, hips and waist which will reduce excess fat in this area.
Ardha Chakrasana also helps women with menstruation problems or disorders and uterus problems or any other gynecological problems such as leucorrhea as the backward bending
stimulates the ovaries and fallopian tubes.
Pregnant women should also perform this exercise in most cases to prevent stiffness of the back and back pain. It can make the delivery easier. But please consult your doctor
before you practice this posture during pregnancy.
Focus Points
For beginners it is very necessary to support the back with the hands as you can harm your back very easily when you bend too much backwards without supports in your back.
Tips and Help
Bring your hips forward and bring your body weight on your toes while bending backwards.
SITTING ASANAS:
BHADRASANA:
Steps:
Sit with your legs spread out.
Bring both feet together and join the soles of your feet.
Bring both heels as close as possible to the body.
Try to touch the knees on the floor.
Keep the head, neck and spine in one straight line, keep abdomen comfortably drawn in.
Observe your breathing.
Initially, give slow ‘butterfly movements’ by slightly lifting the knees and pushing them down. This helps increase flexibility in the hip joint.
Benefits:
Bhadrasana is a conditioning asana and helps one prepare for further action. It increases concentration and quietens the mind. Also increases flexibility of the lower limbs.
Limitations:
Severe arthritis, acute slipped disc and any injuries or surgeries on the legs. Beginners may find it difficult to practice Bhadrasana and might not be able to maintain the
posture for long. This is mainly due to inflexibility of hip joint and thigh muscles. With regular practice, this can be overcome.
NAVKASANA:
Steps
1.Lie down straight on the abdomen with forehead resting on the floor.
2.Keep your feet together and arms extended forward with palms on the floor. While inhaling, raise your arms, head, neck, shoulders, trunk and legs simultaneously as high as
possible.
3.Keep your elbows and knees straight. Balance the entire weight of your body on the navel. Maintain this posture as long as possible.
4.While exhaling, bring down your legs, hands and forehead to the ground. Then relax in Makarasana.
Benefits & Precautions:
Naukasana improves the functioning of the lungs, is useful in treating disturbed navel and relieves body stiffness and back pain. It also reduces excess fat from the abdomen. It
improves digestion and relieves constipation. Hernia and Ulcer patients should not do this asana.
SUPINE ASANAS:
UTTAN PADASANA:
Steps:
Lie down in Shavasana, legs together, hands by the side of your body, palms facing the floor.
Now start raising your legs and hold them at 30 degrees. Continue normal deep breathing.
With right leg up, the left foot starts travelling down slowly, till the left heel touches the floor.
Start raising your left foot till it joins your right foot at 30 degrees. Now left leg remains up and right foot starts travelling down till the right heel touches the floor.
Relax.
Now start raising your right foot till it joins your left foot, knees straight toes out stretched and slowly bring both feet down till both heels touch the floor and relax.
Note : There should be no jerk at this point.
Benefits :
Uttanpadasana reduces the stomach, strengthens the thighs, waist, hips, back and spinal cord. It prevents and cures HERNIA as well.
ARDHA HALASANA:
Ardha Halasana means the ‘Half Plough Posture’. Proper practice of the Ardha Halsana will help you gain mastery over the Halasana posture which will be dealt in the following
chapter.
The best thing about Ardha Halasana is that you practice this asana even on your bed before you get up in the morning.
Ardha Halasana is an ideal remedial exercise for people suffering from constipation. Besides toning up the body, removing laziness, it will also regulate proper bowel movements
NOMENCLATURE
In Sanskrit the terms ‘Ardha’ means half, ‘Hala’ the traditional Indian plough and ‘Asana’ points to the specific yogic posture. Therefore, when a yogic practitioner assumes the
final Ardha Halasana posture the figure will resembles a half plough.
Steps
Lie down on your practice mat.
Stretch out your legs.
See that your toes and heels are together respectively.
Your toes must be pointing outwards.
Relax the entire body.
Similarly stretch out your hands on both your sides.
The palms must be turned downwards.
Remain in this position for about 60m seconds as you breathe normally.
Press down the palms as you inhale.
Even as you inhale slowly raise the right leg to the maximum height.
The left leg must be kept flat on the ground.
Keep on holding your right leg straight at the height you feel at ease till you inhale completely.
Hold on to your breath for about five seconds or till you are comfortable.
Exhale and simultaneously lower down the right leg till it reaches the floor. By that time you should be completing the exhalation process.
Wait for some time when you should be holding out your breath.
Gradually inhale deeply and simultaneously do the same act with the left leg.
As you bring down the left leg after completing the act and exhalation, you would be completing one cycle.
Do three cycles alternating both the legs.
The Second Stage of Ardha Halasana
After you complete the three cycles, relax with normal breathing for about 10 seconds. Now commences the second stage of Ardha Halasana as you inhale.
While you breathe in press down your palms.
Raise both your legs without raising your hands or bending your knees.
The legs should be raised to an angle of 30 degrees from the floor.
Now attempt to lift the legs up to an angle of 90 degrees from the floor. Thus, your legs will be at a right angle with the ground.
The back side of your head should be touching the ground.
Your elbows and arm should be close to the trunk.
Don’t use your shoulders to lift the legs.
Your back must be as close to the floor as possible.
Moreover, you shouldn’t be raising above the floor your head, and the trunk.
The body above the hip joints should be touching the ground during the entire course of the posture.
Fix the gaze on the toes.
Don’t keep the toes pointed or stiff. Pointed toes creates tension and cramps on the toes and legs
Complete the inhalation process and then hold on to your breath.
Stay put in this posture till your body is at ease.
This is the Ardha Halasana posture.
Then lower the legs without bending your knees even as you exhale.
During this legs lowering movement, you should be pressing down your palms on the ground.
It is important that you pause when your legs are at an alignment of 60 degrees and 30 degrees vis-à-vis the ground.
While raising and lowering the legs make the leg-muscles tense.
Perform the legs lowering movement in a smooth gradual pace. Many have a tendency to abruptly drop the legs as they reach the ground. This is wrong!
You shouldn’t be changing the positions of your neck, hands, palms, shoulders and neck.
Repeat the exercise thrice at the initial stage in quick succession.
NOTE: However, at a subsequent stage when you gain complete control over the Ardha Halasana posture, you can either do it once or simply skip the Ardha Halasana posture and
straightway move from Dhanurasana posture to the full Halasana posture. Actually, Ardha Halasana is the first step to correctly do the full Halasana posture.
ADVANTAGES
Uterine problems are cured.
Rectum ailments also get healed if you regularly practise Ardha Halasana.
Ardha Halasana prevents hernia.
Constipation and flatulence syndromes are cured.
Menstrual disorders are corrected.
Varicose veins are cured.
Ardha Halasana prevents prolapse of abdominal organ.
Abdominal muscle elasticity is built up.
MATSYASANA:
Definition: Lying on your back and arching your chest
The fish is the stretch that counters the Plough, and so follows them in Yoga session. The name of the posture derives from the fact that if you adopt the position in water, you
will float quite easily. The Asana does wonders for your respiratory systems; when you assume this position, your chest is stretched open and your bronchial tubes are widened to
promote easier breathing. In time your ribcage will expand, and this will also encourage you to breathe more deeply. By lifting your chest and tucking your arms underneath your
body, you will combat postural defects such as rounded shoulders and the cervical region of your spine, thus releasing pressure on your nerves. Try to hold the pose for half of
the time that you spent in the Shoulderstand, in order to equalize the stretching effects on your spine ans muscles.
Objective: To ease tension and improve spinal flexibility.
Step 1 - On your back
Assume the Corpse Pose and, when you are ready, begin to come into the fish. Stay flat on your back, and bring your feet together. With your arms straight by your sides, lay
your palms on the floor, then tuck your hands in underneath your buttocks. Starting Pose: Prepare yourself for this asana by relaxing in the Corpse Pose for as long as you need.
Step 2 - Head Back
Having arched your spine, tilt your head so that your crown rests on the ground. Hold for 30 seconds. To come out of the Fish, slide your head back and then lower your chest. To
finish, relax by lying in the Corpse. Chest Lift: Press your elbows down on the floor, inhale, and arch your chest upward as far as you can.
Fish Variations
Try this variation if you are flexible enough. In the Easy Pose, clasp your toes. Lie back, arch up, and rest your buttocks on your heels. Lay the top of your head on the floor.
•Knees Bent - Sit cross-legged, then put your arms down behind your knees and catch hold of your toes.
•Fish in Lotus - This pose is an advanced variation on the ordinary Fish. It is similar to the Easy Pose variation shown above, except that it begins with the Lotus.
Practitioners of yoga use this variation for staying afloat in water. The Fish in Lotus pose should not be attempted by beginners, or even by more experienced yoga students,
until the full Lotus position can be held comfortably for a long period of time.
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