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Matsyasana (fish pose)
Matsyasana (fish pose) Sit in padmasana and relax the whole body. Carefully bend backward, supporting the body with the arms and elbows. Lift the chest slightly, take the head back and lower the crown of the head to the floor. Hold the big toes and rest the elbows on the floor. Adjust the position of […]
Eka Pada Sirasana (one foot to head pose)
Eka Pada Sirasana (one foot to head pose) Sit with the legs outstretched in front of the body. Bend the right knee, turning it slightly out to the side. Bring the right arm under the calf muscle and hold the outside of the leg just above the ankle. Raise the left arm and hold the […]
SUTRA NETI
SUTRA NETI Sutra Neti (nasal cleansing with thread) Preparation:This practice involves passing a length of cotton thread through the nose. Traditionally, a specially prepared cotton thread, sutra, was used. Several strands were tightly wrapped together and dipped in melted beeswax. The width was about 4 mm and the length 36 to 45 cm. Nowadays, however, […]
Niralamba Paschimottanasana (unsupported back stretching pose)
Niralamba Paschimottanasana (unsupported back stretching pose) Sit with the legs outstretched and the feet together. Bend the knees and bring them to the chest, keeping the feet flat on the floor. Place the arms outside the legs and grasp the soles of the feet. Relax the whole body and focus on a fixed point. Lean […]
Yoga for Relaxation Mind and Body
Yoga for Relaxation Mind and Body 1 Lie down on a mat comfortably in shavasana Become aware of the sound in the street outside the house. Then shift your attention to the space within your body and become aware of the breath, inhale, exhale, air going in and out of the nostrils, through only. Then […]
Trataka (concentrated gazing)
Light a candle and place it on a small table so that the flame is exactly at eye level when sitting. Trim the wick and protect the flame from draughts so that it remains steady. Sit in any comfortable meditation asana with the head and spine erect. Adjust the position so that the candle is […]
BANDHA HASTA UTTHANASANA
Bandha Hasta Utthanasana (locked hand raising pose) Stand erect with the feet together and the arms by the sides. Relax the whole body and balance the body weight equally on both feet. Cross the wrists in front of the body. Slowly raise the arms above the head, keeping the wrists crossed, and at the same […]
AKARNA DHANU RASANA
Akarna Dhanurasana (bow and arrow pose) Stand erect with the feet shoulder width apart and the arms at the sides. Take a short step forward with the right leg. Clench the right fist and raise the arm in front of the body so that it is over the right foot and slightly above eye level. […]
TADASANA
Tadasana (palm tree pose) Stand with the feet together or about 10 cm apart, and the arms by the sides. Steady the body and distribute the weight equally on both feet. Raise the arms over the head. Interlock the fingers and turn the palms upward. Place the hands on top of the head. Fix the […]
TIRYAKA TADASANA
Tiryaka Tadasana (swaying palm tree pose) Stand with the feet more than shoulder width apart. Fix the gaze on a point directly in front. Interlock the fingers and turn the palms outward. Raise the arms over the head, stretching upwards. Bend to the right side from the waist. Do not bend forward or backward or […]
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