YOGA

FM Bureau | 10-August-2013

Padahastasana

•    First of all, stand in Tadasana pose then exhale to bend yourself in downward direction
•    Place legs in straight position and touch feet with finger tips and if you feel at ease, then try to touch palms to the ground
•    Keep your face on legs
•    Stand in this posture for a few seconds
•    Inhale steadily to get back to initial position
•    Repeat this practice after relaxing for some time

Benefits

Strengthens abdominal organs
Eliminates possibilities of bloating of abdomen, constipation, indigestion and other gastric problems
Make spine more flexible, resilient and straight
Removes extra fat from the abdomen region
Padahastasana steps are much useful for increasing height

Gomukhasana

•    Perform staff pose
•    Bend your left leg, bring its heel under the right thigh, close to right hip
•    Bend your right leg over the left knee and let your right heel come close to left hip. Your right knee should be positioned directly above the left knee
•    Place your palms on the feet
•    Press the sitting bones on the floor and point the crown of the head to the ceiling
•    Bend the left elbow. Bring your left forearm behind your back
•    Position the back of the left hand in the middle of your back, close to shoulder blades. The left forearm and the fingers of the left hand should point upward
•    Inhale while extending the right arm over your head
•    Bend the right elbow and keep your right elbow between the shoulder blades. The right palm should face your back and the fingers of the right hand should be pointed downward
•    Clasp the fingers of the left hand with the right hand
•    Pull your shoulders away from each other to experience the stretch in the shoulders and opening up of    the chest
•    Remain in this pose from 10 seconds upto half a minute before releasing the hands to returning to staff pose

Benefits

Stretches arms and shoulders
Relaxes shoulders
Opens the chest

Simhasana

•    Sit with your legs folded under you so that your toes are pointing straight behind and you are sitting on your heels.
•    Keep your spine straight but as relaxed as possible
•    Close your eyes and look to your third eye. (The third eye is a symbolic eye in the centre of the forehead. In ancient India, it was assumed that the pituitary gland was located here, although now we know differently.)
•    Close your mouth, touch your palate with tongue
•    Inhale a deep breath through your nose while the tongue is still touching palate
•    Exhale in one violent move while sticking out your tongue and opening your jaws as much as possible. Also, your arms should be thrown out and stretched with your fingers splayed
•    Roar at the top of your voice while exhaling. The roar should be with a “Haa” sound and should not be a long drawn out one. Rather, it should be one violent explosion of breath that empties your lungs in the shortest time possible
•    Hold this pose for between 20 and 30 seconds
•    Do not inhale immediately after this pose. Inhale after the specified 20-30 seconds
•    Repeat it five or six times

Benefits