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Yoga Poses

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1 – Steps to Perform Matsyasana (Fish Pose)

Lie on your back on the mat or blanket. Bring your arms under the body as close as possible together, palms facing the floor and as far down as you can, ideally under your thighs. Keep your legs straight. Make pressure on your elbows and from here elevate the upper body, facing your feet. Then open the chest as you can keeping this opening, and supports the crown of the head on the floor gently.

Most of the weight should be on the forearms. Breathe deeply for twenty seconds and every breath fills your body with prana and positive energy. In each exhalation, you release all that does not serve you. Feel your lung capacity is being fully utilized.

The position of the fish allows you to breathe fully, relieves stress, can reduce breathing problems, gives you confidence and openness, open the heart chakra, freeing stuck emotions, and stimulates the throat chakra which allows to express ourselves in a clear and authentic way.

2– Steps to Perform Dhanurasana (Bow Pose)

To begin, lie face down on the yoga mat, your forehead on the floor and your arms extended on each side of your body. You can put a blanket underneath to have a little more support. Bend your knees, bringing heels to your buttocks and stretch your arms back until you can and firmly grab your ankles with your hands. Try that your knees are not separated more than the width of your hips.

Breathe twice and raise heels and thighs as high as you can with the next inhalation, and this movement also raises the chest of the ground. Your whole body is supported on the abdomen. Look to the sky, opening more chest and try to further stretch your legs up. This movement will deepen your posture. Keep breathing. If you are in the full position, it will rock you on your abdomen with the movement of your breath. Hold for twenty seconds. Remember to get where your body is ready. Just to grab your ankles doing a lot of stretch, but do not force yourself too much.

This posture stretches and strengthens the thighs, back and chest, improves digestion, increases energy and it reduces fatigue and anxiety. It stimulates the third chakra, the center of our life energy and our personal power.

Yoga Poses to Do in Winter at Intermediate Level – Part 2

3 – Utrasana (Camel Pose)

Kneel on the floor with knees open to the hip width. Place your right hand on your lower back to support you and raise your left arm over your head and use it to elevate the pose. Now take hips forward and open the chest, while the head and neck follow the direction of the left arm and support left hand on your left ankle.

Repeat with your right hand; you can lean on your heels if it is easier for you. Stretch your hips forward, lift your chest toward the sky, carrying the shoulders back and take your head back. Breathe deeply for twenty seconds and return the same way.

Utrasana, is a backward intense opening asana but it is relatively safe. It stimulates the thyroid, stretch the thighs and groin, strengthens the muscles of the legs, abdomen and back and it stimulates digestion. It helps you breathe better, to be more flexible in body and heart, to be more expansive and to release stuck emotions and thus balances the emotions. You are also full of energy, vitality and enthusiasm because it activates your third chakra, prana center and the will. The opening of the throat chakra opens the fifth showing you the truth of yours.

4 – Parsvakonasana (Extended Side Angle Pose)

Stand with legs apart between 120 and 150 cm according to your height. You must be with legs wide apart while retaining the balance. Turn your right leg out 90 degrees. Raise your arms parallel to the floor, at the height of your shoulders. Inhale and exhale while bending your right leg so that your knee is directly over your ankle and your calf is vertical and do not bend the knee further because you can hurt yourself.

Inhale again and in the next exhalation, extend your torso to the right. Support the right hand on the floor next to your foot, or if it is easier, rest your elbow on your thigh, and extend the left arm over your head. Look to your left hand.

This position promotes flexibility and strength of the spine and legs. It improves digestion, breathing and stretching to open the chest for the fourth chakra to expand. A fourth open chakra allows us to relate from love. This position gives us energy, inner strength and concentration because we connect with the earth.

To do all these yoga poses skillfully, you are suggested to get register for vinyasa flow yoga teacher training Bali and achieve command over doing these yoga poses.

1 – Paripurna Navasana (Boat Pose)

It is one of the key yoga poses for the winter season. Sit with legs stretched forward and then lean on your hands and slide the pelvis forward. Tighten the lower abdomen, which will give the necessary support to lift your legs. Inhale and on the next exhalation, lift your legs off the floor until making a V shape with your torso and your legs. Feel the front of the thighs are activated.

Try to keep the curve in the lower back, spine straight and chest lifted to keep your balance. Finally, stretch your arms forward and support high look. Hold for ten seconds, not forgetting the breath and rest.

This posture of yoga strengthens the abdomen and spine, improves digestive system, relieves stress and stimulates the functioning of the thyroid and kidneys. It is both a pose of balance and climbing energy. It works for the third chakra, which is the center of prana of our energy body and our inner strength. It is not recommended for people with insomnia or low blood pressure.

2 – Setu Bandhasana (Bridge Pose)

Begin your back on the mat with your knees bent width apart and your hips parallel to each other feet. Your arms are on either side of the body. Inhale and as you exhale, lift your hips off the ground with the help of the muscles of your abdomen, buttocks and pelvis. Interlace the fingers of your hands and shoulders. This will help further raise the hips and open the chest.

Make sure your knees do not open and you do not have neck strain. Lift your hips as much as you can, take ten deep breaths and go back to control.

This position is relatively simple and is suitable for all levels. It strengthens the legs and gives flexibility to the spine and shoulders, opens the chest, which stimulates the heart chakra, releases stalled emotions and it fills us with energy and vitality.

3 – Salabhasana (Locust Pose)

Lie face down on the yoga mat. Your face is on the floor, your legs together and your arms stretched on either side of your body with palms facing up. Clasp your hands behind your back, joining the shoulder blades, or stretch your arms forward, activating the abdomen. Inhale and exhale, with the strength of your back and legs, while the legs, head, arms and torso are lifted.

Only your pelvis and abdomen are above ground. Keep your buttocks and legs firm and stretched. Look forward, craning your neck. Hold the pose for ten seconds and rest, coming down in a controlled manner.

Salabhasana increases the flexibility of the spine, strengthens the buttocks, back and legs, and gives confidence and energy. It counteracts fatigue, activates digestion, and relieves lower back pain.

Yoga Poses for Winter Season – Part 2

4 – Bhujangasana (Cobra Pose)

Lie on your stomach, feet together and bring your palms on either side of your chest. Press the toes of the feet and thighs firmly against the floor. Your hands should be directly under your shoulders and elbows are very close to the body. Support forehead against the floor. In the next breath, open chest and activate the back, while lifting the forehead, chin, shoulders and chest, bending the spine back harmoniously like a snake.

Assist with hands, but without forgetting that your back is the protagonist. Open the chest up, stretch and bend your back as you can, but your hip off the ground. Do not let your head fall backward or forward. Take care that your shoulders are back, away from your ears and are not hunched forward or your neck. Keep breathing and hold it for fifteen seconds.

It tones the uterus and ovaries and is recommended for menstrual problems. It also stimulates the abdominal organs, relieves stress and elevates the immune system. Among its therapeutic properties include the relief of respiratory problems and back pain. As yoga done in our mind as in our body, making us more flexible and in the same way we can be more open.

5 – Simhasana (Lion Pose)

Kneel on the floor, you can put a blanket to have a little cushion under your yoga mat. Your buttocks are resting on your heels and your back is straight. Your arms are outstretched and the palms of your hands are steady on your knees. Open your fingers as you can on your knees like a fan and feel how your shoulders are while also open.

This makes a firmer stance and open the chest that you feel more expanded. Have long inhales through the nose and exhale forcefully through your mouth, making ‘ahhhh’, the same stretch the tongue to the chin, big eyes open and look up. Repeat three times.

The lion pose stimulates the muscles of the face and neck, relieves stress and boosts the immune system. It is both a yoga exercise and breathing exercise that allows us to free ourselves from negative emotions, insecurities and tensions, and gives us the inner fire that we need during the winter. It gives us the strength of the lion.

To complement your practice of asanas, in winter the breathing exercise in yoga called Kapalabhati is highly recommended, which oxygenates the body, increases energy, increases body temperature and makes our mind clearer and alert. Always end your practice with relaxation doing Savasana.

Introduction to SiddhiYoga

SiddhiYoga is a perfect spot to train for yoga professionally by joining the course of yoga teacher training Bali vinyasa at affordable fee.

1 – Paripurna Navasana (Boat Pose)

It is one of the key yoga poses for the winter season. Sit with legs stretched forward and then lean on your hands and slide the pelvis forward. Tighten the lower abdomen, which will give the necessary support to lift your legs. Inhale and on the next exhalation, lift your legs off the floor until making a V shape with your torso and your legs. Feel the front of the thighs are activated.

Try to keep the curve in the lower back, spine straight and chest lifted to keep your balance. Finally, stretch your arms forward and support high look. Hold for ten seconds, not forgetting the breath and rest.

This posture of yoga strengthens the abdomen and spine, improves digestive system, relieves stress and stimulates the functioning of the thyroid and kidneys. It is both a pose of balance and climbing energy. It works for the third chakra, which is the center of prana of our energy body and our inner strength. It is not recommended for people with insomnia or low blood pressure.

2 – Setu Bandhasana (Bridge Pose)

Begin your back on the mat with your knees bent width apart and your hips parallel to each other feet. Your arms are on either side of the body. Inhale and as you exhale, lift your hips off the ground with the help of the muscles of your abdomen, buttocks and pelvis. Interlace the fingers of your hands and shoulders. This will help further raise the hips and open the chest.

Make sure your knees do not open and you do not have neck strain. Lift your hips as much as you can, take ten deep breaths and go back to control.

This position is relatively simple and is suitable for all levels. It strengthens the legs and gives flexibility to the spine and shoulders, opens the chest, which stimulates the heart chakra, releases stalled emotions and it fills us with energy and vitality.

3 – Salabhasana (Locust Pose)

Lie face down on the yoga mat. Your face is on the floor, your legs together and your arms stretched on either side of your body with palms facing up. Clasp your hands behind your back, joining the shoulder blades, or stretch your arms forward, activating the abdomen. Inhale and exhale, with the strength of your back and legs, while the legs, head, arms and torso are lifted.

Only your pelvis and abdomen are above ground. Keep your buttocks and legs firm and stretched. Look forward, craning your neck. Hold the pose for ten seconds and rest, coming down in a controlled manner.

Salabhasana increases the flexibility of the spine, strengthens the buttocks, back and legs, and gives confidence and energy. It counteracts fatigue, activates digestion, and relieves lower back pain.

 Yoga Poses for Winter Season – Part 2

4 – Bhujangasana (Cobra Pose)

Lie on your stomach, feet together and bring your palms on either side of your chest. Press the toes of the feet and thighs firmly against the floor. Your hands should be directly under your shoulders and elbows are very close to the body. Support forehead against the floor. In the next breath, open chest and activate the back, while lifting the forehead, chin, shoulders and chest, bending the spine back harmoniously like a snake.

Assist with hands, but without forgetting that your back is the protagonist. Open the chest up, stretch and bend your back as you can, but your hip off the ground. Do not let your head fall backward or forward. Take care that your shoulders are back, away from your ears and are not hunched forward or your neck. Keep breathing and hold it for fifteen seconds.

It tones the uterus and ovaries and is recommended for menstrual problems. It also stimulates the abdominal organs, relieves stress and elevates the immune system. Among its therapeutic properties include the relief of respiratory problems and back pain. As yoga done in our mind as in our body, making us more flexible and in the same way we can be more open.

5 – Simhasana (Lion Pose)

Kneel on the floor, you can put a blanket to have a little cushion under your yoga mat. Your buttocks are resting on your heels and your back is straight. Your arms are outstretched and the palms of your hands are steady on your knees. Open your fingers as you can on your knees like a fan and feel how your shoulders are while also open.

This makes a firmer stance and open the chest that you feel more expanded. Have long inhales through the nose and exhale forcefully through your mouth, making ‘ahhhh’, the same stretch the tongue to the chin, big eyes open and look up. Repeat three times.

The lion pose stimulates the muscles of the face and neck, relieves stress and boosts the immune system. It is both a yoga exercise and breathing exercise that allows us to free ourselves from negative emotions, insecurities and tensions, and gives us the inner fire that we need during the winter. It gives us the strength of the lion.

To complement your practice of asanas, in winter the breathing exercise in yoga called Kapalabhati is highly recommended, which oxygenates the body, increases energy, increases body temperature and makes our mind clearer and alert. Always end your practice with relaxation doing Savasana.

Introduction to SiddhiYoga

SiddhiYoga is a perfect spot to train for yoga professionally by joining the course of yoga teacher training Bali vinyasa at affordable fee.

In the hot days of summer, we do not like to do much of our daily routine and try to skip many regular activities we perform and yoga is one of them. Here I will suggest you to do yoga pose which are easy to perform in the hot days of summer.

1 – Marjariasana (Cat Pose)

Start on all fours, with legs apart to the width of your hips. Hands should be directly over the shoulders, palms of hands steady on the floor. Keep your back straight, as if you did the form of a solid table. Inhale and open the chest, chin raised, shoulders away from the head, abdomen down and hips up. Feel this nice stretch.

Then exhale and do the opposite movement, arching your back, head in your arms dropped and take hip slightly forward. Repeat this pose five times. This position emulates the stretch of cats like many yoga postures that are inspired by the wisdom of nature. It gives us serenity, helping to take in more oxygen with chest and it promotes circulation, in addition to flex the spine.

2 – Shashankasana (The Hare pose)

You have to begin it sitting on your knees, spine straight but relaxed and hands on your thighs. This is the position of the hare and it is said to be a position that gives us a lot of inner balance and stability. Now you can breathe for ten seconds to take great advantage of this traditional yoga stance.

Inhale and raise your arms above your head and as you exhale, bend forward from the hips, keeping your buttocks rest against the heels, until the arms and forehead are flat on the floor. If you are in the previous posture, sit on your heels, using the stretch of what you wear. Now completely relax the back, shoulders, neck and arms.

Breathe in this position for a minute, feeling your belly pressed against your thighs. Close your eyes and relax. This position gives us concentration, supplies blood to the head, relieves fatigue and anxiety, massages the internal organs and helps us breathe better.

About SiddhiYoga

If you are willing to start your great journey of learning and teaching yoga with greater expertise, SiddhiYoga is the perfect option for you. At SiddhiYoga you can find the best yoga experts coming from different parts of the world. You can join SiddhiYoga for yoga teacher certification in Bali as well as India at affordable fees.

Yoga tradition believes in dharma, laws of the universe, according to which we are attuned to its goodness and love. Dharma is also associated with the universal mission of each in the body we have and the life we are living to be an evolutionary path. Within the broad spectrum of missions is that of the performer, whose work moves, excites, generates catharsis, and promotes social transformation and evolution of collective and individual consciousness. The actors have a lot to teach us by their creativity, great sensitivity and versatility.

There are particular yoga postures for actors which are very beneficial for the specific needs of the actors. Some act on the nervous system, others strengthen the diaphragm and abdominal region, and some relax, allowing performers into other skins, overcome fears and be beyond the ego.

1 – Vrksasana

This position gives the qualities of a tree connected to the earth, but expanded skyward. Regular practice promotes psycho-spiritual being the internal stability and personal security characteristic of the first chakra, in addition to the concentration, emotional balance, mental clarity and ability to be open to life and flow with it. Physically, this pose improves posture and reduces pain, promotes balance, opens the chest and hips and stretches shoulders and thighs.

2 – Urdhya Hastasana

The position of the palm is expansive and empowers. Among its effects on minds and inner growth are releasing tensions, harmony where the wisdom of our being, inner peace, a sense of motivation and wellbeing are. It connects us with the physical world to attract abundance and goodness. It is a simple exercise that gives us opening and firmness at the same time. It gives a good stretch to the spine, improves digestive system and strengthens shoulders and arms. The turn to either side is important for good health of the spine and the lymphatic system.

3 – Sarvangasana

Sarvangasana benefits all of the physical body and is fantastic for mind and spirit as well. Among other benefits, the shoulder stand helps reduce stress and insomnia, gives inner harmony, promotes concentration, improves mood, and therefore helps treat depression and lethargy because it gives energy. It is the position that most directly stimulates the fifth chakra, the throat chakra that governs ability to express authentically and faculty of communication. It gives a new perspective to be reversed. On the physical level, it is said that it rejuvenates, keeps spine healthy and stimulates circulation and proper functioning of the endocrine system, making the body lighter.

To learn all these yoga poses, it is suggested to have 200 hour intensive yoga teacher training Bali for excellent results and great boost in performance.