Standing and Bending Asanas are good for our health

By on May 3, 2015
standing2

 

 

 

 

 

 

HASTA UTANASANA

HASTA UTANASANA

 

 

 

 

 

 

Exercise-58: Hasta utanasana

  • Stand erect with feet together and arms at the side.
  • Cross hands in front of the waist.
  • Inhale and raise the arms above and behind the head.
  • Bend the neck backward and spread the arms wide to bring them in line with the shoulders.
  • Retain your breath while the hands are raised above the head.
  • Re-cross the wrists and lower the arms while exhaling to bring then in front of the waist.
  • Repeat 10 times.

Benefits

  • It rectifies round shoulders defect and loosens the shoulder joints.
  • Stimulates blood circulation and rejuvenates neurons in the brain.
  • Stretches the spine and tones spinal nerves.

 

AKARNA DHANURASANA

AKARNA DHANURASANA

 

 

 

 

 

 

 

 

Exercise-59: Akarna dhanurasana

  • Stand erect with feet shoulder breadth apart and arms on the sides.
  • Take a short step forward with the right leg.
  • Clench the right fist and stretch it upward and sideways to bring it over the right foot and slightly above eye level.
  • Clench the left fist and bring it slightly behind the right fist.
  • Gaze over the right fist as if holding a bow.
  • Inhale and pull the left fist back to the left ear- as if drawing a bow- the head should move back slightly with this motion and neck muscles become taut.
  • Exhale and release the imaginary bow string as if releasing the arrow.
  • Relax the neck and bring the left fist forward to the right fist.
  • Repeat 5 times on each side.

Benefits- Develops the biceps, pectoral and neck muscles.

 

KATI CHAKRASANA

KATI CHAKRASANA

 

 

 

 

 

 

 

 

 

 

Exercise-60: Kati chakrasana

  • Stand erect with feet about 2 feet apart.
  • Interlock the fingers in front at waist level.
  • Raise the arms overhead; rotate the wrists while turning the palms upward.
  • Bend forward at the hips to form a right angle between the legs and back.
  • Watch the hands and keep the back straight.
  • Slowly swivel the trunk to the extreme right- then to the extreme left and return to the right.
  • After the 5th movement to the right centre the trunk and then return to the erect position.
  • Lower the arms.
  • Practice 5 times.

Breathing

  • Inhale while raising the arms, moving to the right and resuming the erect position.
  • Exhale while bending the body, moving to the left and lowering the arms.

KATI CHAKRASANA- VARIATION

KATI  CHAKRASANA- VARIATION

 

 

 

 

 

 

 

 

 

  • Stand erect with feet about 2 feet apart.
  • Stretch the arms sideways at shoulder level.
  • Twist the upper part of the body to the right, bringing the left hand to the right shoulder and wrapping the right arm around the trunk in a smooth motion.
  • Repeat on the opposite side.
  • Practice 10 times- while breathing normally.

Benefits

  • It tones the waist, back and hip joints.
  • Helps in correcting spinal stiffness and postural defects.
  • Redistributes waistline fat.

This asana is used in shankhaprakashalana.

TADASANA

TADASANA

Exercise-61: Tadasana

  • Stand erect with feet 4 to 6 inches apart.
  • Raise the arms overhead with the palms facing upward; fingers locked and look up at the hands.
  • Lift the heels as if being drawn upwards.
  • Completely stretch the body- while standing on the toes.
  • Slowly return the heels to the floor.
  • Repeat 10 times.

 

TADASANA VARIATION-1

  1. Stand in tadasana with both arms overhead.
  2. While balancing on the toes-lift one leg and extend it either forward or backward.
  3. Repeat with the other leg.
  4. Practice 10 times.

Breathing– Hold your breath inside while standing on the toes.
Sequence– Tadasana is performed as a counter pose to inverted asanas.
Benefits-

  • Develops rectus abdomini muscles and stretches the intestines.
  • It promotes proper spinal bone growth and clears up congestion of the spinal nerves at the points at which they emerge from the spinal column.
  • Walking 100 steps in tadasana after drinking 6 cups of water clears up non-chronic intestinal blockage.
  • Beneficial during first 6 months of pregnancy.

This asana is used in shankhaprakashalana.

 

TADASANA VARIATION-2

  • Stand erect with the wrists crossed over the head.
  • Bend the body at the waist to bring the back in a horizontal position.
  • In one movement rise up on the toes and stretch the spine upward.
  • Spread the arms wide to from a straight line at shoulder level.
  • Raise the arms above the head and re-cross the wrists.
  • Lower the heels and bring the arms back to the sides of the body.

Breathing- Inhale while erect and while raising and stretching the trunk.
Exhale while lowering and bending.
Benefits– Same as basic posture and variation-1.

 

TIRYAKA TADASANA

TIRYAKA TADASANA

 

 

 

 

 

 

 

 

 

 Exercise-62: Tiryaka tadasana

  • Assume the posture for tadasana.
  • Bend from the waist, first to the right and then to the left.
  • Bend 10 times towards each side- then relax the body and stand with feet flat on the ground.

Initially this asana could be performed with feet flat on the floor till you develop a better sense of balance.
Balancing on toes for sometime everyday is essential during practice even during the initial days.
All other details are as per tadasana.
This asana is also used in shankhaprakashalana.

 

UTTHITA LOLASANA

UTTHITA LOLASANA

 Exercise-63: Utthita lolasana

  • Stand erect with feet 2 to 3 feet apart.
  • Raise the arms over the head with elbows straight and wrists limply bent.
  • Swing the trunk downwards from the waist.
  • Allow the arms and head to swing in and out of the space between the legs without any tension.
  • After 5 complete swings, return to the erect position with arms raised.
  • Repeat 10 times.

Breathing-

Inhale while raising the arms and on each of the 5 upswings.
Exhale on each downswing and at the end of the round.

Precautions- Not to be practiced by patients of vertigo or high blood pressure.
Benefits-

This asana gets rid of tiredness by stimulating the circulation and the spinal nerves.
It stretches the hamstring, hip and back muscles and visceral organs.

 

MERU PRISHTHASANA

MERU PRISHTHASANA

 

 

 

 

 

 

 

 

 

 Exercise- 64: Meru prishthasana

  • Stand erect with feet 2 to 3 feet apart.
  • Place the fingertips on the shoulders with the elbows pointing sideways.
  • Swing the upper torso as far as possible to the right and let it return the center.
  • Repeat 10 times.
  • Perform same procedure on left side also.

Breathing-

  • Inhale while raising the fingertips and on return swing back to the center.
  • Exhale while twisting to the sides.
  • Concentrate on inhalation while exhalation should be natural.

Meru Prishthasana Variation

  • Stand with feet apart and fingertips on the shoulders.
  • Twist the body to the extreme right.
  • Bend at the waist to form a right angle.
  • Maintain the head and spine in a straight line.
  • Raise the trunk, recenter the body and lower the arms.
  • Repeat on the opposite side.

Breathing-

  • Inhale while raising the fingertips and the trunk.
  • Retain the breath while twisting to the sides.
  • Exhale when lowering the torso and the arms.
  • Duration- Practice a maximum of 5 times.

Benefits-

  • It stretches the spine.
  • Redistributes waistline fat deposits.
  • Tones the back muscles.

 

UTTHANASANA

UTTHANASANA

 

 

 

 

 

 

 

 

 

Exercise-65: Utthanasana

  • Stand erect with the feet 2 to 3 feet apart.
  • Interlock the fingers in front of the waist and allow the arms to hang freely.
  • Slowly bend the knees and lower the trunk about 8 inches.
  • Return to the erect position.
  • Again descend- this time slightly lower and return to the erect position.
  • Sink once more until the hands are just about 1 foot above the floor and rise again.
  • Lower yourself to the 4th position with the hands touching the floor.
  • Rise and relax.
  • Repeat up to 10 times.

Benefits

  • It strengthens the uterine muscles, inner thighs, knees and ankles.
  • This asana is very beneficial for women during pregnancy.

 

SAMAKONASANA

SAMAKONASANA

 

 

 

 

 

 

 

 

 

Exercise-66: Samakonasana

  • Stand with feet together and arms at the sides.
  • Raise the arms straight up with fingers pointing forward.
  • Bend the body at the spinal base to form a right angle.
  • Look forward but keep the spine straight.
  • Practice for a maximum of 10 times.
  • Breathing-
  • Inhale while lifting the arms and raising the trunk.
  • Exhale while bending forward.
  • Practice normal breathing in the right angle position.

Benefits-
It rectifies spinal curvature and poor posture.

 

DWI KONASANA

DWI KONASANA

 Exercise-67: Dwi konasana

  • Stand erect on a bare floor with the feet together.
  • Extend the arms behind the back and interlock the fingers.
  • Raise the hands as high as possible.
  • Bend forward at the waist, stretch the arms upward and look as far forward as possible.
  • Remain in this position for a short time and then return to an erect position.
  • Repeat up to 10 times.

Breathing

  • Inhale while the arms are forward and when returning to the erect position.
  • Exhale while bending.

Benefits-

  • It strengthens the intra-spinatus muscles between the upper spine and shoulder blades.
  • Helps in developing chest and back.
  • It is especially useful for young and growing bodies.

 

TRIKONASANA

   Exercise-68: Trikonasana

  • Stand erect with feet about 3 feet apart.
  • Raise the arms sideways to form one straight line.
  • Turn the body to the right while bending the knees slightly.
  • Bring the right hand to the right foot keeping the two arms in line with each other.
  • Look up at the left hand.
  • Return to the standing position- keeping the arms in a straight line.
  • Repeat to the opposite side.
  • Practice 5 times.

Breathing

  • Inhale while raising the arms.
  • Exhale while bending.
  • Inhale while straightening to the vertical position.

 

TRIKONASANA VARIATION-1

  • Repeat the basic form but instead of keeping the upper arm vertical in the final position- lower it over the ear and bring it parallel to the floor.
  • In the final position turn the head upward and breathe as in the basic form.
  • Practice 5 times.

 

TRIKONASANA VARIATION-2

TRIKONASANA VARIATION-2

  •  Stand with feet 2 to 3 feet apart.
  • Place the left palm on the side of the waist.
  • Bend slowly to the right side while sliding the right hand down the right leg towards the foot.
  • If you can not touch your foot- do not use force.
  • Raise the body to the vertical position, sliding the hand slowly along the right leg.
  • Repeat on the other side.
  • Breathing as in the basic version
  • Practice 10 times.

 

TRIKONASANA VARIATION-3TRIKONASANA VARIATION-3

  • Stand with the feet 2 to 3 feet apart.
  • Hold the wrist of the left hand behind the back.
  • Bend the body from the waist and try to touch the right knee with your nose.
  • Bend the right leg if necessary.
  • Repeat on other side.
  • Practice 5 times

Breathing-

  • Inhale before bending the body and slowly exhale while the body is bent.
  • Retain the breath for a short time in the vertical position.
  • Inhale while returning to the upright position.

 

TRIKONASANA VARIATION-4

  • Stand erect with feet 2 to 3 feet apart.
  • Extend the arms horizontally to the sides.
  • Bend the body at the hips to form a right angle.
  • Look forward.
  • Swivel the trunk and touch the right toes with the left hand.
  • Watch the straight arm with the palm facing right.
  • Swivel the trunk and assume a similar position on the other side.
  • Center the trunk, return to the erect position and lower the arms.
  • Practice each stage 5 times.

Breathing-

  • Inhale while raising the arms and the trunk.
  • Retain while swiveling.
  • Exhale while bending the trunk and lowering the arms.

Benefits for all variations-

  • Stimulates the nervous system and relieves nervous depression.
  • Stimulates the appetite, improves digestion and removes constipation.
  • Massages the spinal nerves, muscles of the lower back and abdominal organs.

 

DOLASANA

DOLASANA

 

 

 

 

 

 

 

 

Exercise-69: Dolasana

  • Stand erect with feet 2 to 3 feet apart.
  • Raise the arms and interlock the fingers behind the neck with the elbows pointing sideways.
  • Turn the upper part of the body slightly to the right.
  • Exhale and bend forward while bringing the head to the right knee.
  • Holding your breath outside, swing the head and upper trunk from the right knee to the left knee and back.
  • Repeat 3 times and then return to the upright position and center the body.
  • Repeat the process but this time bend the trunk to the left knee from the upright position.
  • Practice 5 times to each side.
  • Keep the legs straight throughout the whole asana.

Benefits-

  • It is an excellent asana for making the arms, shoulders and back strong and supple.
  • It makes the waistline slim and strong and tones the spinal nerves in the lower back.

About Sharat S.

To keep my friends and readers Healthy, I love to write and share articles on Fruits, Vegetables, Yoga Exercise and more. Importantly, I always promote natural remedies to keep your body healthy.

2 Comments

  1. Pingback: Energy Block Exercises/Shakti Bandha is good for health - Healthier You

  2. Pingback: The Knee Joint | Quality Life for You

Leave a Reply

Your email address will not be published. Required fields are marked *

Current day month ye@r *