Poses (Balasana , Marjariasana and Bitilasana , Sukhasana , Gomukhasana)

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Child Pose (Balasana)

Steps :-

There are two ways of doing child pose. Minor changes are there in both the ways.

  • Sit in diamond pose on yoga mat. You can also keep your knees apart but your feet should be  together.
  • ( one way) Exhale and bend forward slowly and lower your forehead to touch the ground along with your hands.Keep your hands near your ears and spread them towards the top of your mat.
  • (second way) you can keep both of your hands back and touch your feet.
  • Now try and  press  your chest little on your thighs or in case your knees are separated then Your stomach will be there in between your thighs.
  • You can hold the pose for 20 seconds to 30 seconds.
  • Keep breathing and soften your neck and shoulders.
  • Bring your hands back in between your knees and feet
  • Now inhale slowly and raise your upper body to get back into diamond pose or sitting position on your heels.
  • Remember when you come up inhale and pull your navel to your spine and when you  go down, exhale and soften your neck and shoulders.

Benefits :-

  • It’s a great spinal stretch.
  • It stretches ankle, shoulders and hips.
  • It stimulates digestion.
  • It helps in relieving fatigue.
  • Good for getting rid of anxiety and stress.
  • Also good for neck and back pain.

Contradiction /Precautions :-

  • Pregnant women should  not perform child pose.
  • Those who are suffering from diarrhea should not perform it
  • If you have recent or chronic knee or neck injury,so don’t practice child pose.

Cat and Cow Pose (marjariasana and bitilasana)

Cat pose and cow pose are two different poses. But as they are practice in similar Posture with different way of Stretching , that’s why practicing it together is good. It’s kind of curve, upward curve and downward curve of your spine.

Steps:-

  • Come on your knees and wrist (palm). Keep your wrist directly  under your shoulder and knees directly under your hips. Your fingers should be straight.
  • Keep gap between your both the wrist and both the knees. Keep your head in neutral position and gaze downward.
  • Now move into cow pose – inhale and lift your chin and chest and look up towards ceiling. Drop your belly towards the floor and stretch your hips little back. Your spine should look like an upward curve.
  • Keep your shoulders away from your ears.
  • Now move into cat pose – exhale and draw your and draw your belly to your spine and round your back towards ceiling. Bring gently your head and chest down towards the floor.
  • Inhale and come into cow pose, exhale and come into cat pose
  • Repeat this process 5-10 times in beginning,if you are comfortable in doing it 20 times, you can do that.
  • To release the pose, come Slowly into the diamond pose.

Benefits:-

  • It’s very good warm up for body, which brings flexibility to your body.
  • It stretches your neck, back torso and strengthen the abdominal organs.
  • Practicing these two poses in sequence, stimulates the adrenal glands and kidney.
  • It improves body balancing.
  • Also help in preventing back pain.

Precautions/contradiction :-

  • Pregnant women and those who have back injury should practice only cow pose.
  • If you have neck injury, Don’t drop you neck forward or back.

Easy pose (sukhasana)

Easy pose or sukhasana is the one which make our mind calm, and gives “sukh” (happiness and relaxation) to your body, thats why it’s name is “sukhasana”.

  Steps:-

  • First of all form a firm and flat base that you can sit on. For this you can use either one or two blankets and fold them.
  • Sit on the edge of support you formed. Keep your legs stretched out ahead, in front of you. (in staff pose (dandasana))
  • Now cross your shin and widen your knees.
  • Slip each foot beneath the opposite knee while you cross your shin.
  • Fold your legs and bend your Knees towards your torso.
  • Keep the outer edges of feet rest on the floor and inner arches are settled down the opposite shin.
  • Your shin should form a small triangle. Ensure that there is gap between your pelvis and feet.
  • Your pelvis should be in neutral position. For doing this you can press your hands against the floor and lift your sitting bones a bit. Try and hang at the same position for one or two breath and then slowly lower your body on the floor.
  • Your tailbone and pubic bone should be balanced in such a way that they are equidistant the ground.
  • Now bring your hands on your knees and touch your index finger to the thumb,keep other three fingers straight( don’t stretch).
  • Sit in this pose for few seconds. You can extend the timing by regular practice.

Precautions:-

  • If you have any injury in your knee, either recent or chronic, so don’t practice it or ask your doctor.
  • Also if you have hip injury or spinal disc problem, than also don’t practice it .
  • If you feel any pain or discomfort while practicing it, stop practicing it.

Benefits :-

  • It calms the brain.
  • It broadens your collarbone and chest.
  • It reduce fatigue and gives energy.
  • Its helpful in opening hips.
  • It gives strength to the back and make it stronger.

Cow face pose (gomukhasana)

Steps:-

  • Sit on mat with your legs extended together in front of your torso.
  • Now bring your left leg and lift your right thigh, slide your left leg under your right knee towards the outside of your right hip.
  • Now bring your right leg and cross it over the left leg. Your right leg should be on your left leg. Put your right foot towards outside of your left hip.
  • Extend both of your arms to your sides with your palm facing down. Then bend your left elbow and bring it to your spine from downward.
  • Now internally rotate your arm, so that your palm facing behind you. Then bend your right elbow and bring your right hand up the center of your back. Tuck your forearm into the hollow of your low back.
  • Stretch little and roll your shoulders back and down. If possible for you, hook the fingers of both the hands.
  • Your top elbow should reach towards the ceiling and your lower elbow should reach towards the floor.
  • Be aware both the elbows drawing in towards the body, not extending out to the sides.
  • And also be aware about your top elbow should be beside your head.
  • Draw your low ribs in, don’t let them puff forward. Look up gently. Breath slowly.
  • You can hold the pose for a minute. Then release your arms slowly and uncross your both the legs. You can extend your legs in front of your torso again.
  • Repeat the same process on opposite side with same length of time.

Benefits:-

  • This is very good stretching exercise, as it stretches your armpits, triceps, shoulders, chest, ankles, thighs.
  • It helps in correction of your posture and also regain balance between the left and right Sides of your body, if practice regularly and with both the sides.
  • It supplies blood to arms and legs, which helps you in sitting for long hours.
  • Doing the posture in correct way will reduce anxiety, fatigue and stress.

Precautions/ contradiction:-

  • Those who has recent or chronic knee injury or shoulder injury should not practice it.
  • If you have any problem in neck or shoulder, don’t practice it.

By

Actress Priya Mohane

Facebook page – yog kriya by Priya

Instagram – being_a_soul

E-mail id – priya.mohane9@gmail.com

By

Actress Priya Mohane

Facebook page -yog kriya by Priya

Instagram – being_a_soul

Email id – priya.mohane9@gmail.com

By

Actress Priya Mohane

Facebook page – yog kriya by Priya

Instagram – being_a_soul

E-mail id – priya.mohane9@gmail.com

By:  

Actress

Priya Mohane

Facebook page- Yog Kriya by Priya

Instagram – being_a_soul

e-mail id – priya.mohane9@gmail.com

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