Paschimottanasana (Seated Forward Bend)
The word Paschimottanasana is made with three Sanskrit words – paschim (west or back of the body), uttana (intense stretch) and asana (pose). Easy to perform, this asana has many benefits for both mind and body. While it helps cut the fat from your abdominal area it also aids in relieving stress and normalising high blood pressure.
Steps to do Paschimottanasana
– Sit and extend both your legs forward with the toes inwards.
– Keep your back straight.
– Inhale and raise your arms up and bring the hands in line with the ears.
– Now bring your upper body forward slowly.
– Rest both your elbows to the ground and hold toes of your legs. Alternatively you can wrap your arms around your feet and put your head down.
– While raising your arms back up, inhale and make sure they are in line with your ears.
– Extend the spine upwards. Exhale and bring both the arms down.
Shavasana (Corpse pose)
Shavasana is a restorative pose that is recommended to all given the hectic lifestyle people lead nowadays. The asana provides deep relaxation as it releases stress from every nook and corner of the body. It can be very effective in management of high blood pressure. Though perceived to be easy, the asana requires you to be completely mindful of all your body parts. After feeling the stress, the next step is to release it well. This may take consistent practice. The asana calms the mind, relaxes the body and rejuvenates you with fresh energy.
Steps to perform Shavasana
– Lie down on your back
– Spread your legs a bit and relax your back, shoulders and neck muscles
– Take a deep breath and observe how your are inhaling and exhaling
– After a few deep breaths, start scanning your body for releasing stress one part at a time.
– You can start with your toes and move up to your legs, thighs, lower back, back, shoulders and then move on to your neck muscles before coming to your facial area.
– Shavasana can last from 5-10 minutes to even 30 minutes. It can be done at the end of your Yoga routine or starting of it.
. Adho mukha svanasana (Downward facing dog pose) and Urdha mukha svanasana (Upward facing dog pose)
Adho mukha svanasana is made with four words – adhas (down), mukha (face), svana (dog) and asana (pose). A powerful yoga pose that releases stress from your spine and shoulder, it also improves heart function. The asana is very good for improving flexibility. It strengthens your bone, muscles and improves flexibility. Adho mukha svanasana also improves blood flow to the brain.
Steps to perform Adho mukha svanasana
– Lie down on your belly
– Place your palms closer to your chest and keep your legs together
– Lift your upper body up while your knees are still placed on the floor, then slowly rise up
– Your head is downwards while your back is arched up
– Your palms must be placed on the floor with fingers separated
– Your heels should touch the floor completely
– As your lower back and hips go up, your abdomen contracts
– Take few deep breaths and release the asana
– Do it a couple of times