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What is Sukhasana | Sukhasana is an Easy Pose type of posture and is done through the following steps:
The body areas stretched while doing Sukhasana are:
Hip flexors,
Inner thighs (adductors), Outer hips
The body areas that are engaged while doing this asana are Lower back
Core (for posture),
Upper back muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• If hips are tight, sit on a folded blanket or block
• Keep shoulders relaxed away from ears
• If knees are higher than hips, use additional support
• Stack head over heart, heart over pelvis
• Alternate which leg is in front to balance hips
The Pranayama (breathing process) for Sukhasana is Samana Kumbhaka
The Bandha (Energy pumping technique) for Sukhasana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Sukhasana is Bindu Mudra
For Sukhasana, visualise Paramashiva
For Sukhasana, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Sukhasana is Soham
The benefits of doing Sukhasana are:
• Promotes mental calmness
• Establishes meditation posture
• Brings steadiness and comfort
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Sukhasana is:
Sanskrit Verse
- Trisikhi Brahmanopanishad 52 |
What is Parvatasana | Parvatasana is a Mountain Pose (Seated) type of posture
The body areas stretched while doing Parvatasana are:
Intercostal muscles,
Chest,
Shoulders,
Latissimus dorsi,
Side body
The body areas that are engaged while doing this asana are Core muscles,
Spinal erectors,
Shoulder stabilizers
Serratus anterior
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep shoulders down while lifting arms
• Maintain length in side body
• Press sitting bones firmly down
• Keep chin slightly tucked
• If shoulders tight, keep hands wider
• Focus on lifting through side ribs
The Pranayama (breathing process) for Parvatasana is Samana Kumbhaka
The Bandha (Energy pumping technique) for Parvatasana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Parvatasana is Anjali Mudra
For Parvatasana visualise yourself as Mount Kailash
For Parvatasana, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Parvatasana is Soham
The benefits of doing Parvatasana are:
• Purifies lungs, spleen, urinary bladder and diaphragm
• Creates expansion in lungs and diaphragm
• Provides grounding while energy lifts upward
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Parvatasana is:
अथ वक्ष्ये महादेव पर्वतासनमङ्गलम् । यत् कृत्वा स्थिररूपी स्यात् षट्चक्रादिविलोपनम् ॥२३.५२॥
- Rudrayamalam Uttara-Tantram 23.52 |
What is Halipava Asana | Halipava Asana is a Forward Bend/Hip Opener type of posture
The body areas stretched while doing Halipava Asana are:
Hip flexors,
Hamstrings,
Lower back,
Groin muscles,
Spinal extensors
The body areas that are engaged while doing this asana are Core stabilizers
Quadriceps
Erector spinae
Pelvic floor
Shoulders
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep feet actively flexed
• Maintain length in spine while folding
• If tight hamstrings, bend knees slightly
• Keep shoulders away from ears
• Press sitting bones firmly into ground
• Engage core to protect lower back
• Breathe deeply into the fold
The Pranayama (breathing process) for Halipava Asana is Samana Kumbhaka
The Bandha (Energy pumping technique) for Halipava Asana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Halipava Asana is Parashu Mudra
For Halipava Asana visualise Swamiji
For Halipava Asana, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Halipava Asana is Soham
The benefits of doing Halipava Asana are:
• Purifies the body
• Facilitates kapalabhati
• Makes one Dheera (conquers inner world)
• Opens hip joints
• Stretches entire back body
• Calms nervous system
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Halipava Asana is:
पूर्व विधि याहुँ में जानौ उभै पगथली संपुट ठानो । पिष्ट पछै दोउ कर ल्यावो दछिण कर सो वाम गहावो ॥ पिष्टि हथेल्यां की हए जोई अंसु सहित भूमि धरै सोई । पुनि ललाटि भूपरि ठाने एडयां लगता माहि आनें ॥
- Jogapradipyaka 261-263 |
What is Nagipava Asana | Nagipava Asana is a Forward Bend/Hip Opener type of posture
The body areas stretched while doing Nagipava Asana are:
Inner thighs,
Groin,
Hip flexors,
Lower back,
Hamstrings
The body areas that are engaged while doing this asana are Core muscles
Spinal extensors
Shoulder stabilizers
Pelvic floor
Quadriceps
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep spine long as you fold forward
• Press elbows gently into thighs
• Ground sitting bones evenly
• Keep feet actively flexed
• Maintain natural curve in lower back
• Engage core for stability
• Breathe deeply into the sides of the body
The Pranayama (breathing process) for Nagipava Asana is Samana Kumbhaka
The Bandha (Energy pumping technique) for Nagipava Asana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Nagipava Asana is Sambhavi Mudra
For Nagipava Asana visualise yourself as Snakes
For Nagipava Asana, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Nagipava Asana is Soham
The benefits of doing Nagipava Asana are:
• Relieves tension in hips
• Improves spinal flexibility
• Calms nervous system
• Stimulates digestive organs
• Enhances concentration
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Nagipava Asana is:
पूरब विधि परि आगानै नीचौ हौई कल्हूणी फणा स्यौ लगाई हाथ आगानै धरती लगावै पसारि दोऊ हाथ की अञ्जुली करै भूयड़ी परि लगावै दृष्टि नासा अग्र आसण कौ गुण सरिर बथा जाई
- Yoga Asanamala Sacitra 58 |
What is Kokilasana | Kokilasana is a Forward Bend/Hip Opener type of posture
The body areas stretched while doing Kokilasana are:
Hip flexors,
Hamstrings,
Calves,
Lower back,
Groin
The body areas that are engaged while doing this asana are Quadriceps
Core muscles
Spinal extensors
Hip rotators
Ankle stabilizers
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep spine elongated
• Engage quadriceps to protect knees
• If hamstrings are tight, bend knees slightly
• Press sitting bones down
• Keep shoulders relaxed
• Engage core for stability
• Maintain steady breath
The Pranayama (breathing process) for Kokilasana is Samana Kumbhaka
The Bandha (Energy pumping technique) for Kokilasana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Kokilasana is Prana Mudra
For Kokilasana visualise yourself as a Bird
For Kokilasana, your gaze should be forward and down
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Kokilasana is Soham
The benefits of doing Kokilasana are:
• Increases flexibility
• Strengthens back muscles
• Improves digestion
• Opens hip joints
• Stimulates pranic flow
• Calms mind
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Kokilasana is:
अथान्यदासनं वक्ष्ये येन सिद्धो भवेन्नरः । अकस्माद्वायुसञ्चारं कोकिलाख्यासनेन च ॥२३.१०१॥ ऊद्धर्वे हस्तद्वयं कृत्वा तदग्रे पादयो सुधीः । वृद्धाङ्गुष्ठद्वयं नाथ शनैः शनैः प्रकारयेत्॥२३.१०२॥
- Rudrayamalam Uttara-Tantram 23.101-102 |
What is Neti Asana | Neti Asana is a Seated/Active type of posture
The body areas stretched while doing Neti Asana are:
Neck muscles,
Thoracic spine,
Shoulders,
Upper back,
Rotator cuffs
The body areas that are engaged while doing this asana are Core stabilizers
Spinal rotators
Neck flexors
Shoulder girdle
Deep core
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep movements slow and controlled
• Maintain upright posture
• Keep breathing steady
• Don't force the rotation
• If neck sensitive, make circles smaller
• Ground sitting bones firmly
• Engage core throughout
The Pranayama (breathing process) for Neti Asana is Samana Kumbhaka
The Bandha (Energy pumping technique) for Neti Asana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Neti Asana is Sambhavi Mudra
For Neti Asana visualise Swamiji
For Neti Asana, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Neti Asana is Soham
The benefits of doing Neti Asana are:
• Purifies nadis
• Balances energy channels
• Relieves neck tension
• Improves circulation
• Enhances mental clarity
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Neti Asana is:
गोडा बांवा पाद की आष मांहिली सोय । दछि चरन को वारिलौ ता परि गुलफ समोय ॥ वामपाद को माहि लौ बहुरो गुलफ जु जान । ता परि गोडा दछि की आँष बारिली ठान ॥ बहुरि भुजा दोउ कर की जोउ कहुण्या लगति प्रकारो सोउ ॥ भुजपसारि अधर करि राखै नासादृष्टि वचन नहि भाषै ॥
- Jogapradipyaka 3.53-58 |
What is Neti Asana | Gajasana is a Forward Bend/Dynamic type of posture
The body areas stretched while doing Gajasana are:
Hamstrings,
Calves,
Spine,
Shoulders,
Neck
The body areas that are engaged while doing this asana are Core muscles
Upper body
Arm and shoulder strength
Spinal flexors
Pelvic floor
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep arms straight and strong
• Engage core throughout movement
• Move smoothly and rhythmically
• Keep neck in line with spine
• Ground hands firmly
• Maintain steady breath
• Move with control
The Pranayama (breathing process) for Gajasana is Samana Kumbhaka
The Bandha (Energy pumping technique) for Gajasana is Uddiyana Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Gajasana is Sambhavi Mudra
For Gajasana visualise yourself as an Elephant
For Gajasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Gajasana is Soham
The benefits of doing Gajasana are:
• Strengthens upper body
• Improves spinal flexibility
• Enhances breath awareness
• Purifies nadis
• Increases vitality
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Gajasana is:
न्युब्जं पादाग्रे भूमौकृत्वा लम्बीभूय मस्तकाग्रे निधाय नितम्बं ऊर्ध्व मुत्रमय्य नाभिलक्ष्यं भूमौ नासिकामानिय हस्ततलपर्यन्त नयेत् इत्थं पुनः पुनः कुर्यात् गजासनं भवति ॥ २५ ॥
- Kapalakurantaka's Hathabhyasa Paddhati 25 |
What is Gajasana | Rksasana is a Forward Bend/Dynamic type of posture
The body areas stretched while doing Rksasana are:
Calves,
Hamstrings,
Achilles tendons,
Hip flexors
The body areas that are engaged while doing this asana are Core stabilizers
Leg muscles
Ankle stabilizers
Glutes
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep hips lifted
• Press heels firmly
• Maintain steady breathing
• Keep core engaged
• Ground palms fully
• Alternate legs smoothly
• Keep spine long
The Pranayama (breathing process) for Rksasana is Samana Kumbhaka
The Bandha (Energy pumping technique) for Rksasana is Uddiyana Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Rksasana is Sambhavi Mudra
For Rksasana visualise yourself as a Bear
For Rksasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Rksasana is Soham
The benefits of doing Rksasana are:
• Strengthens legs
• Improves balance
• Builds core stability
• Enhances coordination
• Stimulates circulation
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Rksasana is:
एकैकम् पादमाकुञ्च्य गजासनम् कुर्यात् ऋक्षासनम् भवति ॥२७॥
- Kapalakurantaka's Hathabhyasa Paddhati 27 |
What is Rksasana | Vaisyasana is a Standing/Balance type of posture
The body areas stretched while doing Vaisyasana are:
Calf muscles,
Foot muscles,
Ankles,
Core
The body areas that are engaged while doing this asana are Core muscles
Leg stabilizers
Balance muscles
Foot intrinsics
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Find steady gaze point
• Keep core engaged
• Stack joints carefully
• Breathe steadily
• Keep shoulders relaxed
• Ground through toes
• Maintain vertical alignment
The Pranayama (breathing process) for Rksasana is Samana Kumbhaka
The Bandha (Energy pumping technique) for Vaisyasana is Uddiyana Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Vaisyasana is Hridaya Mudra
For Vaisyasana visualise Swamiji
For Vaisyasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Vaisyasana is Soham
The benefits of doing Vaisyasana are:
• Improves balance
• Strengthens feet
• Builds concentration
• Enhances stability
• Opens heart center
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Vaisyasana is:
केशेन पादयुगलं बद्ध्वा तिष्ठेदधोमुखः । अथ वैश्या वक्ष्ये यत्कृत्वा सत्यवान्भवेत् ॥
- Rudrayamalam Uttara-Tantram 24.34 |
What is Vaisyasana | Balalingasana is a Standing/Balance type of posture
The body areas stretched while doing Balalingasana are:
Hip flexors,
Lower back,
Groin,
Standing leg
The body areas that are engaged while doing this asana are Standing leg muscles
Core stabilizers
Balance muscles
Hip stabilizers
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep standing leg strong
• Find steady gaze point
• Keep shoulders relaxed
• Engage core for balance
• Ground through all corners of standing foot
• Hug knee firmly to chest
• Maintain vertical spine
The Pranayama (breathing process) for Balalingasana is Samana Kumbhaka
The Bandha (Energy pumping technique) for Balalingasana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Balalingasana is Sarva Vashankari Mudra
For Balalingasana visualise yourself as Caressing/holding a child
For Balalingasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Balalingasana is Soham
The benefits of doing Balalingasana are:
• Improves balance
• Opens hips
• Strengthens standing leg
• Builds concentration
• Enhances stability
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Balalingasana is:
एकं जानु उरसि आलिङ्ग्य स्थातव्यं बाललिङ्गनं भवति ॥ ८४ ॥
- Kapalakurantaka's Hathabhyasa Paddhati 84 |
What is Balalingasana | Pada Pidanasana is a Standing/Balance type of posture
The body areas stretched while doing Pada Pidanasana are:
Quadriceps,
Hip flexors,
Front body,
Groin,
Chest
The body areas that are engaged while doing this asana are Standing leg
Core muscles
Glutes
Ankle stabilizers
Thigh muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep standing leg strong
• Stack joints vertically
• Keep pelvis level
• Find steady gaze point
• Engage core throughout
• Press standing foot firmly
• Breathe deeply
The Pranayama (breathing process) for Pada Pidanasana is Samana Kumbhaka
The Bandha (Energy pumping technique) for Pada Pidanasana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Pada Pidanasana is Parashu Mudra
For Pada Pidanasana visualise Swamiji
For Pada Pidanasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Pada Pidanasana is Soham
The benefits of doing Pada Pidanasana are:
• Stretches front body
• Improves balance
• Strengthens legs
• Opens chest
• Enhances focus
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Pada Pidanasana is:
स्थित्वैकस्मिन् पादतले करभ्यां वेष्टयेत्तनुम् पृष्ठे संस्थाप्य यत्नेन पादपीडनमासनम् ॥ ३.७२ ॥
- Hatharatnavali 3.72 |
What is Pada Pidanasana | Natarajasana is a Standing/Balance type of posture
The body areas stretched while doing Natarajasana are:
Quadriceps,
Hip flexors,
Chest,
Shoulders,
Spine
The body areas that are engaged while doing this asana are Core muscles
Glutes
Back muscles
Standing leg
Shoulder stabilizers
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep standing leg strong
• Open chest and shoulders
• Keep hips level
• Find steady drishti
• Engage core for balance
• Extend through crown
• Press standing foot firmly
The Pranayama (breathing process) for Natarajasana is Samana Kumbhaka
The Bandha (Energy pumping technique) for Natarajasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Natarajasana is Bindu Mudra
For Natarajasana visualise Nataraja
For Natarajasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Natarajasana is Soham
The benefits of doing Natarajasana are:
• Improves balance
• Opens front body
• Strengthens back
• Increases focus
• Enhances grace
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Natarajasana is:
उत्तानपादं क्रौञ्चं च मरीचिं वीरभद्रकम् । नटराजं त्रिकोणं च सुप्ताङ्गुष्ठप्रसारणे ॥
- Nathamuni's Yoga Rahasya 1.51 |
What is Natarajasana | Balalingasana is a Standing/Balance type of posture
The body areas stretched while doing Balalingasana are:
Hip flexors,
Lower back,
Groin,
Standing leg
The body areas that are engaged while doing this asana are Standing leg muscles
Core stabilizers
Balance muscles
Hip stabilizers
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep standing leg strong
• Find steady gaze point
• Keep shoulders relaxed
• Engage core for balance
• Ground through all corners of standing foot
• Hug knee firmly
• Breathe steadily
The Pranayama (breathing process) for Balalingasana is Samana Kumbhaka
The Bandha (Energy pumping technique) for Balalingasana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Balalingasana is Sarva Vashankari Mudra
For Balalingasana visualise yourself as Caressing/holding a child
For Balalingasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Balalingasana is Soham
The benefits of doing Balalingasana are:
• Improves balance
• Opens hips
• Strengthens standing leg
• Centers mind
• Builds stability
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Balalingasana is:
एकं जानु उरसि आलिङ्ग्य स्थातव्यं बाललिङ्गनं भवति ॥ ८४ ॥
- Kapalakurantaka's Hathabhyasa Paddhati 84 |
What is Skeleton Dance | Pada Pidanasana is a Standing/Balance type of posture
The body areas stretched while doing Pada Pidanasana are:
Quadriceps
Hip flexors
Front body
Groin
Chest
The body areas that are engaged while doing this asana are Standing leg
Core muscles
Glutes
Ankle stabilizers
Thigh muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep standing leg strong
• Stack joints vertically
• Keep pelvis level
• Find steady gaze point
• Engage core throughout
• Press standing foot firmly
• Balance breath
The Pranayama (breathing process) for Pada Pidanasana is Samana Kumbhaka
The Bandha (Energy pumping technique) for Pada Pidanasana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Pada Pidanasana is Parashu Mudra
For Pada Pidanasana visualise Swamiji
For Pada Pidanasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Pada Pidanasana is Soham
The benefits of doing Pada Pidanasana are:
• Stretches front body
• Improves balance
• Strengthens legs
• Opens chest
• Enhances focus
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Pada Pidanasana is:
स्थित्वैकस्मिन् पादतले करभ्यां वेष्टयेत्तनुम् पृष्ठे संस्थाप्य यत्नेन पादपीडनमासनम् ॥ ३.७२ ॥
- Hatharatnavali 3.71 |
What is Balalingasana | Natarajasana is a Standing/Balance type of posture
The body areas stretched while doing Natarajasana are:
Quadriceps,
Hip flexors,
Chest,
Shoulders,
Spine
The body areas that are engaged while doing this asana are Core muscles
Glutes
Back muscles
Standing leg
Shoulder stabilizers
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep standing leg strong
• Open chest and shoulders
• Keep hips level
• Find steady drishti
• Engage core for balance
• Extend through crown
• Press standing foot firmly
The Pranayama (breathing process) for Natarajasana is Samana Kumbhaka
The Bandha (Energy pumping technique) for Natarajasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Natarajasana is Bindu Mudra
For Natarajasana visualise Nataraja
For Natarajasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Natarajasana is Soham
The benefits of doing Natarajasana are:
• Improves balance
• Opens front body
• Strengthens back
• Increases focus
• Enhances grace
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Natarajasana is:
उत्तानपादं क्रौञ्चं च मरीचिं वीरभद्रकम् । नटराजं त्रिकोणं च सुप्ताङ्गुष्ठप्रसारणे ॥
- Nathamuni's Yoga Rahasya 1.51 |
What is Pada Pidanasana | Skeleton Dance is a Dynamic Movement type of posture
The body areas stretched while doing Skeleton Dance are:
All joints,
Spine,
Neck,
Shoulders,
Hips
The body areas that are engaged while doing this asana are Full body engagement
Core muscles
Spinal stabilizers
Joint mobility
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep movements fluid
• Maintain awareness of skeletal system
• Allow natural rhythm
• Let go of muscular tension
• Keep breathing steady
• Allow spontaneous movement
• Stay present
The Pranayama (breathing process) for Skeleton Dance is Samana Kumbhaka
The Bandha (Energy pumping technique) for Skeleton Dance is Uddiyana Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Skeleton Dance is Sambhavi Mudra
For Skeleton Dance visualise yourself as Pure skeletal structure
For Skeleton Dance, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Skeleton Dance is Soham
The benefits of doing Skeleton Dance are:
• Releases tension
• Increases body awareness
• Activates joints
• Improves circulation
• Energizes system
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Skeleton Dance is:
कम्पनं शरीरस्य भूत्वा तीव्रं प्रचालयेत् । विश्राम्य शक्तिं प्राप्नोति ज्वलनं परमात्मनि ॥
- Vijnana Bhairava Tantra |
What is Natarajasana | Tadasana is a Standing type of posture
The body areas stretched while doing Tadasana are:
Side body,
Shoulders,
Spine,
Arms,
Legs
The body areas that are engaged while doing this asana are Core muscles
Leg muscles
Arm stabilizers
Postural muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Ground feet firmly
• Stack joints vertically
• Keep shoulders relaxed
• Engage core
• Lengthen through crown
• Press feet evenly
• Breathe fully
The Pranayama (breathing process) for Tadasana is Samana Kumbhaka
The Bandha (Energy pumping technique) for Tadasana is Uddiyana Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Tadasana is Sambhavi Mudra
For Tadasana visualise yourself as a Palm Tree
For Tadasana, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Tadasana is Shivoham
The benefits of doing Tadasana are:
• Improves posture
• Creates full-body alignment
• Builds strength
• Centers mind
• Establishes foundation
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Tadasana is:
महामुद्रा बधकोणौ ताडासन विभेदकान् । विनोत्तनम् सदा कुर्यादतर्वत्नि पति पतिप्रिया ॥३.२३॥
- Nathamuni's Yoga Rahasya 3.23 |
What is Tadasana | Uttanasana is a Standing Forward Bend type of posture
The body areas stretched while doing Uttanasana are:
Hamstrings,
Lower back,
Calves,
Spine,
Neck
The body areas that are engaged while doing this asana are Quadriceps
Core muscles
Back muscles
Leg muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Bend knees if hamstrings tight
• Keep weight in feet evenly
• Let head hang heavy
• Release neck tension
• Keep legs active
• Ground heel and toes
• Breathe into back
The Pranayama (breathing process) for Uttanasana is Samana Kumbhaka
The Bandha (Energy pumping technique) for Uttanasana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Uttanasana is Sambhavi Mudra
For Uttanasana visualise Swamiji
For Uttanasana, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Uttanasana is Shivoham
The benefits of doing Uttanasana are:
• Calms nervous system
• Stretches entire back body
• Relieves tension
• Stimulates organs
• Refreshes brain
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Uttanasana is:
महामुद्रा बधकोणौ ताडासन विभेदकान् । विनोत्तनम् सदा कुर्यादतर्वत्नि पति पतिप्रिया ॥३.२३॥
- Nathamuni's Yoga Rahasya 3.23 |
What is Uttanasana | Taraksvasana is a Core Strength/Plank type of posture
The body areas stretched while doing Taraksvasana are:
Core,
Wrists,
Shoulders,
Neck,
Spine
The body areas that are engaged while doing this asana are Upper body muscles
Core stabilizers
Spinal erectors
Arm muscles
Scapular stabilizers
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep body in one straight line
• Press hands firmly
• Engage core throughout
• Move head smoothly
• Maintain steady breathing
• Ground knuckles
• Keep shoulders stable
The Pranayama (breathing process) for Taraksvasana is Samana Kumbhaka
The Bandha (Energy pumping technique) for Taraksvasana is Jalandhara Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Taraksvasana is Sambhavi Mudra
For Taraksvasana visualise Swamiji
For Taraksvasana, your gaze should be back and down
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Taraksvasana is Shivoham
The benefits of doing Taraksvasana are:
• Strengthens core
• Builds upper body strength
• Improves neck mobility
• Enhances stability
• Increases heat
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Taraksvasana is:
गजासन विस्थित्वा मस्तकं वारं वारं दक्षिणकुक्षिम् सव्यकुक्षिम् नयेत् तरक्ष्वासनं भवति ॥ २६ ॥
- Kapalakurantaka Hathabhyasa Paddhati 26 |
What is Taraksvasana | Bhujangasana is a Back Bend type of posture
The body areas stretched while doing Bhujangasana are:
Spine,
Chest,
Abdominals,
Hip flexors,
Shoulders
The body areas that are engaged while doing this asana are Back muscles
Glutes
Spinal extensors
Neck muscles
Arm muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep elbows slightly bent
• Press pubic bone down
• Lift from upper back
• Keep neck long
• Roll shoulders back
• Engage glutes
• Breathe deeply
The Pranayama (breathing process) for Bhujangasana is Samana Kumbhaka
The Bandha (Energy pumping technique) for Bhujangasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Bhujangasana is Bhujangani Mudra
For Bhujangasana visualise yourself as a Cobra
For Bhujangasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Bhujangasana is Shivoham
The benefits of doing Bhujangasana are:
• Increases gastric fire
• Removes bodily diseases
• Awakens Kundalini
• Opens heart
• Strengthens spine
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Bhujangasana is:
अङ्गुष्ठ नाभिपर्यन्तमधोभूमौ विनिन्यसेत् करभ्यां च धरां धृत्वा ऊर्ध्व शीर्षः फणीव हि ॥ ४१ ॥ देहाग्निवर्धते नित्यं सर्वरोगविनाशनम् जागर्ति भुजगी देवी भुजङ्गासनसाधनात् ॥ ४२ ॥
- Gheranda Samhita 2.41-42 |
What is Bhujangasana | Shashasana is a Dynamic type of posture
The body areas stretched while doing Shashasana are:
Hip flexors,
Hamstrings,
Lower back,
Core
The body areas that are engaged while doing this asana are Core muscles
Quadriceps
Hip flexors
Shoulder stabilizers
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep hips lifted
• Move smoothly
• Maintain core engagement
• Breathe steadily
• Press hands firmly
• Keep shoulders stable
• Ground toes evenly
The Pranayama (breathing process) for Shashasana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Shashasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Shashasana is Sambhavi Mudra
For Shashasana visualise Swamiji
For Shashasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Shashasana is Shivoham
The benefits of doing Shashasana are:
• Strengthens core
• Improves coordination
• Builds heat
• Enhances agility
• Tones legs
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Shashasana is:
गजासनसंस्थितौ जानुद्वयमाकुञ्च्य वारं वारं कर्तव्यं शशासनं भवति ॥ २८ ॥
- Kapalakurantaka Hathabhyasa Paddhati 28 |
What is Shashasana | Rathasana is a Dynamic type of posture
The body areas stretched while doing Rathasana are:
Hip flexors,
Hamstrings,
Calves,
Quadriceps
The body areas that are engaged while doing this asana are Core muscles
Quadriceps
Shoulder stabilizers
Hip flexors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Land softly
• Keep core engaged
• Maintain rhythm
• Press hands firmly
• Breathe steadily
• Move with control
• Keep spine long
The Pranayama (breathing process) for Rathasana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Rathasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Rathasana is Sambhavi Mudra
For Rathasana visualise yourself as a Chariot
For Rathasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Rathasana is Shivoham
The benefits of doing Rathasana are:
• Builds heat
• Improves coordination
• Strengthens legs
• Increases stamina
• Enhances agility
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Rathasana is:
गजासनसंस्थितौ एकैकं पादं पुरोमार्गेण भ्रामयित्वा कर्तव्यं रथासनं भवति ॥ २९ ॥
- Kapalakurantaka Hathabhyasa Paddhati 29 |
What is Rathasana | Virabhadrasana is a Standing type of posture
The body areas stretched while doing Virabhadrasana are:
Hip flexors,
Quadriceps,
Groin,
Shoulders,
Chest
The body areas that are engaged while doing this asana are Core muscles
Thigh muscles
Glutes
Arm muscles
Calf muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Align front knee over ankle
• Ground back heel
• Stack shoulders over hips
• Keep core engaged
• Gaze at third eye
• Breathe deeply
• Square hips forward
The Pranayama (breathing process) for Virabhadrasana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Virabhadrasana is Uddiyana Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Virabhadrasana is Sambhavi Mudra
For Virabhadrasana visualise God Virabhadra
For Virabhadrasana, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Virabhadrasana is Shivoham
The benefits of doing Virabhadrasana are:
• Strengthens legs
• Improves balance
• Opens hips & chest
• Builds stamina
• Increases focus
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Virabhadrasana is:
वासिष्ठमथकौण्डिन्यमूर्ध्वकुक्कुटमेव च । अष्टावक्रमथोत्तानमयूरं सेतुबन्धनम् ॥ उत्तानपादं क्रौञ्चं च मरीचिं वीरभद्रकम् ॥
- Nathamuni's Yoga Rahasya 1.50-51 |
What is Virabhadrasana | Virabhadrasana is a Standing type of posture
The body areas stretched while doing Virabhadrasana are:
Hip flexors,
Quadriceps,
Groin,
Shoulders,
Chest
The body areas that are engaged while doing this asana are Core muscles
Thigh muscles
Glutes
Arm muscles
Calf muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Align front knee over ankle
• Ground back heel
• Stack shoulders over hips
• Keep core engaged
• Gaze at third eye
• Breathe deeply
• Square hips forward
The Pranayama (breathing process) for Virabhadrasana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Virabhadrasana is Uddiyana Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Virabhadrasana is Sambhavi Mudra
For Virabhadrasana visualise God Virabhadra
For Virabhadrasana, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Virabhadrasana is Shivoham
The benefits of doing Virabhadrasana are:
• Strengthens legs
• Improves balance
• Opens hips & chest
• Builds stamina
• Increases focus
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Virabhadrasana is:
वासिष्ठमथकौण्डिन्यमूर्ध्वकुक्कुटमेव च । अष्टावक्रमथोत्तानमयूरं सेतुबन्धनम् ॥ उत्तानपादं क्रौञ्चं च मरीचिं वीरभद्रकम् ॥
- Nathamuni's Yoga Rahasya 1.50-51 |
What is Virabhadrasana | Vrksasana is a Standing/Balance type of posture
The body areas stretched while doing Vrksasana are:
Standing leg,
Inner thighs,
Hips,
Shoulders,
Spine
The body areas that are engaged while doing this asana are Core muscles
Leg muscles
Ankle stabilizers
Arm muscles
Hip stabilizers
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Find steady gaze point
• Ground standing foot fully
• Engage core
• Keep hips level
• Stack joints vertically
• Breathe steadily
• Keep shoulders relaxed
The Pranayama (breathing process) for Vrksasana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Vrksasana is Mula, Uddiyana Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Vrksasana is Anjali Mudra
For Vrksasana visualise yourself as Tree
For Vrksasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Vrksasana is Shivoham
The benefits of doing Vrksasana are:
• Improves balance
• Strengthens legs
• Builds concentration
• Opens hips
• Calms mind
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Vrksasana is:
वामोरुमूलदेशे च याम्यं पादं निधाय तु । तिष्ठेत्तु वृक्षवद्भूमौ वृक्षासनमिदं विदुः ॥ ३५ ॥
- Gheranda Samhita 2.35 |
What is Vrksasana | Garudasana is a Standing/Balance type of posture
The body areas stretched while doing Garudasana are:
Hip joint,
Shoulders,
Upper back,
Outer hip,
Standing leg
The body areas that are engaged while doing this asana are Standing leg muscles
Core muscles
Arm muscles
Ankle stabilizers
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep standing leg strong
• Press foot actively into hip
• Stack joints vertically
• Keep shoulders relaxed
• Maintain steady gaze
• Engage core
• Ground standing foot
The Pranayama (breathing process) for Garudasana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Garudasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Garudasana is Namaskar Mudra
For Garudasana visualise Lord Garuda (Eagle)
For Garudasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Garudasana is Shivoham
The benefits of doing Garudasana are:
• Improves balance
• Strengthens legs
• Opens hips
• Enhances focus
• Builds stability
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Garudasana is:
गरुडासनमावक्ष्ये येन ध्यानं स्थिरं भवि । सर्वदोषाद्विनिर्मुक्तो भवतीह महाबली ॥२३.९८॥ एकपादमुरौ बद्ध्वा एकपादेन दण्डवत् । जङ्घापादसन्धिदेशे झानव्यग्रं व्यवस्थितम् ॥२३.९९॥
- Rudrayamalam Uttara-Tantram 23.98-100 |
What is Garudasana | Vrksasana is a Standing/Balance type of posture
The body areas stretched while doing Vrksasana are:
Standing leg,
Inner thighs,
Hips,
Shoulders,
Spine
The body areas that are engaged while doing this asana are Core muscles
Leg muscles
Ankle stabilizers
Arm muscles
Hip stabilizers
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Find steady gaze point
• Ground standing foot fully
• Engage core
• Keep hips level
• Stack joints vertically
• Breathe steadily
• Keep shoulders relaxed
The Pranayama (breathing process) for Vrksasana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Vrksasana is Mula, Uddiyana Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Vrksasana is Anjali Mudra
For Vrksasana visualise yourself as Tree
For Vrksasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Vrksasana is Shivoham
The benefits of doing Vrksasana are:
• Improves balance
• Strengthens legs
• Builds concentration
• Opens hips
• Calms mind
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Vrksasana is:
वामोरुमूलदेशे च याम्यं पादं निधाय तु । तिष्ठेत्तु वृक्षवद्भूमौ वृक्षासनमिदं विदुः ॥
- Brhadyoga-sopana BrYs 3.42 |
What is Vrksasana | Garudasana is a Standing/Balance type of posture
The body areas stretched while doing Garudasana are:
Hip joint,
Shoulders,
Upper back,
Outer hip
The body areas that are engaged while doing this asana are Standing leg muscles
Core muscles
Arm muscles
Ankle stabilizers
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep standing leg strong
• Press foot actively into hip
• Stack joints vertically
• Keep shoulders relaxed
• Maintain steady gaze
• Engage core
• Ground standing foot
The Pranayama (breathing process) for Garudasana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Garudasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Garudasana is Namaskar Mudra
For Garudasana visualise Lord Garuda (Eagle)
For Garudasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Garudasana is Shivoham
The benefits of doing Garudasana are:
• Improves balance
• Strengthens legs
• Opens hips
• Enhances focus
• Builds stability
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Garudasana is:
गरुडासनमावक्ष्ये येन ध्यानं स्थिरं भवि । एकपादमुरौ बद्ध्वा एकपादेन दण्डवत् ॥
- Kapalakurantaka Hathabhyasa Paddhati 93 |
What is Garudasana | Trikonasana is a Standing type of posture
The body areas stretched while doing Trikonasana are:
Inner thighs,
Hamstrings,
Side body,
Hips,
Chest
The body areas that are engaged while doing this asana are Legs
Core muscles
Obliques
Shoulders
Arm muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep legs straight
• Ground feet firmly
• Stack shoulders
• Keep hips open
• Breathe into side body
• Engage legs
• Extend through fingers
The Pranayama (breathing process) for Trikonasana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Trikonasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Trikonasana is Sambhavi Mudra
For Trikonasana visualise yourself as Triangle
For Trikonasana, your gaze should be through the raised hand
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Trikonasana is Shivoham
The benefits of doing Trikonasana are:
• Stretches spine
• Opens hips
• Strengthens legs
• Improves balance
• Expands breathing
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Trikonasana is:
उत्तानपादं क्रौञ्चं च मरीचिं वीरभद्रकम् । नटराजं त्रिकोणं च सुप्ताङ्गुष्ठप्रसारणे ॥
- Nathamuni's Yoga Rahasya 2.20 |
What is Trikonasana | Trikonasana is a Standing type of posture
The body areas stretched while doing Trikonasana are:
Inner thighs,
Hamstrings,
Side body,
Hips,
Chest
The body areas that are engaged while doing this asana are Legs
Core muscles
Obliques
Shoulders
Arm muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep legs straight
• Ground feet firmly
• Stack shoulders
• Keep hips open
• Breathe into side body
• Engage legs
• Extend through fingers
The Pranayama (breathing process) for Trikonasana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Trikonasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Trikonasana is Sambhavi Mudra
For Trikonasana visualise yourself as Triangle
For Trikonasana, your gaze should be through the raised hand
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Trikonasana is Shivoham
The benefits of doing Trikonasana are:
• Stretches spine
• Opens hips
• Strengthens legs
• Improves balance
• Expands breathing
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Trikonasana is:
उत्तानपादं क्रौञ्चं च मरीचिं वीरभद्रकम् । नटराजं त्रिकोणं च सुप्ताङ्गुष्ठप्रसारणे ॥
- Nathamuni's Yoga Rahasya 2.20 |
What is Trikonasana | Angusthasana is a Seated/Balance type of posture
The body areas stretched while doing Angusthasana are:
Ankles,
Toes,
Feet,
Quadriceps
The body areas that are engaged while doing this asana are Core muscles
Ankle stabilizers
Knee stabilizers
Foot muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Balance on toes
• Keep spine tall
• Ground sitting bones
• Keep breath steady
• Relax shoulders
• Engage core
• Press toes firmly
The Pranayama (breathing process) for Angusthasana is Brahmari Pranayama
The Bandha (Energy pumping technique) for Angusthasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Angusthasana is Namaskar Mudra
For Angusthasana visualise Swamiji
For Angusthasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Angusthasana is Sadashivoham
The benefits of doing Angusthasana are:
• Strengthens feet
• Improves balance
• Opens ankles
• Increases focus
• Steadies mind
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Angusthasana is:
कबन्धासबमित्याहुःगोरक्षासनमेव च । अंगुष्ठमुष्टिकं ज्ञेयं ब्रह्मप्रासादितं तथा ॥
- Hatharatnavali 3.16 |
What is Angusthasana | Saurasana is a Seated/Balance type of posture
The body areas stretched while doing Saurasana are:
Extended leg
Hip flexors,
Hamstrings,
Groin
The body areas that are engaged while doing this asana are Core muscles
Back muscles
Quadriceps
Knee stabilizers
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep extended leg active
• Ground sitting bone
• Maintain tall spine
• Keep shoulders level
• Breathe steadily
• Engage core
• Press hands firmly
The Pranayama (breathing process) for Saurasana is Brahmari Pranayama
The Bandha (Energy pumping technique) for Saurasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Saurasana is Vara Mudra
For Saurasana visualise Swamiji
For Saurasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Saurasana is Sadashivoham
The benefits of doing Saurasana are:
• Strengthens core
• Improves balance
• Opens hips
• Builds leg strength
• Enhances focus
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Saurasana is:
प्रसार्यैकं पादतलं संस्थाप्य त्वेकपादकम् । करत्वेकं पादतलं धृत्वा साम्नैव धारयेत् ॥
- Hatharatnavali 3.63 |
What is Saurasana | Vidhunanasana is a Seated/Forward Bend type of posture
The body areas stretched while doing Vidhunanasana are:
Hamstrings,
Spine,
Shoulders,
Hips,
Quadriceps
The body areas that are engaged while doing this asana are Core muscles
Arm muscles
Back muscles
Hip flexors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep extended leg engaged
• Fold from hips
• Maintain length in spine
• Keep shoulders relaxed
• Breathe deeply
• Ground sitting bone
• Reach through toes
The Pranayama (breathing process) for Vidhunanasana is Brahmari Pranayama
The Bandha (Energy pumping technique) for Vidhunanasana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Vidhunanasana is Sambhavi Mudra
For Vidhunanasana visualise Swamiji
For Vidhunanasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Vidhunanasana is Sadashivoham
The benefits of doing Vidhunanasana are:
• Stretches back body
• Calms mind
• Improves flexibility
• Stimulates digestion
• Opens legs
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Vidhunanasana is:
गुल्फस्थितौ पादमेकं प्रसार्य तत्पादाग्रं सम्स्पृशेत्तत्करेण । गुल्फं चान्यमं धारयेत्तत्करेण धूनं पीठं चाभ्यसेच्चोभयत्र ॥
- Hatharatnavali 3.71 |
What is Vidhunanasana | Saurasana is a Seated/Balance type of posture
The body areas stretched while doing Saurasana are:
Extended leg,
Hip flexors,
Hamstrings,
Groin
The body areas that are engaged while doing this asana are Core muscles
Back muscles
Quadriceps
Knee stabilizers
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep extended leg active
• Ground sitting bone
• Maintain tall spine
• Keep shoulders level
• Breathe steadily
• Engage core
• Press hands firmly
The Pranayama (breathing process) for Saurasana is Brahmari Pranayama
The Bandha (Energy pumping technique) for Saurasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Saurasana is Vara Mudra
For Saurasana visualise Swamiji
For Saurasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Saurasana is Sadashivoham
The benefits of doing Saurasana are:
• Strengthens core
• Improves balance
• Opens hips
• Builds leg strength
• Enhances focus
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Saurasana is:
प्रसार्यैकं पादतलं संस्थाप्य त्वेकपादकम् । करत्वेकं पादतलं धृत्वा साम्नैव धारयेत् ॥
- Hatharatnavali 3.63 |
What is Saurasana | Vidhunanasana is a Seated/Forward Bend type of posture
The body areas stretched while doing Vidhunanasana are:
Hamstrings,
Spine,
Shoulders,
Hips,
Quadriceps
The body areas that are engaged while doing this asana are Core muscles
Arm muscles
Back muscles
Hip flexors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep extended leg engaged
• Fold from hips
• Maintain length in spine
• Keep shoulders relaxed
• Breathe deeply
• Ground sitting bone
• Reach through toes
The Pranayama (breathing process) for Vidhunanasana is Brahmari Pranayama
The Bandha (Energy pumping technique) for Vidhunanasana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Vidhunanasana is Sambhavi Mudra
For Vidhunanasana visualise Swamiji
For Vidhunanasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Vidhunanasana is Sadashivoham
The benefits of doing Vidhunanasana are:
• Stretches back body
• Calms mind
• Improves flexibility
• Stimulates digestion
• Opens legs
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Vidhunanasana is:
गुल्फस्थितौ पादमेकं प्रसार्य तत्पादाग्रं सम्स्पृशेत्तत्करेण । गुल्फं चान्यमं धारयेत्तत्करेण धूनं पीठं चाभ्यसेच्चोभयत्र ॥
- Hatharatnavali 3.71 |
What is Vidhunanasana | Brahma Jurankusa Asana is a Seated type of posture
The body areas stretched while doing Brahma Jurankusa Asana are:
Hip flexors,
Ankles,
Quadriceps,
Knee joints
The body areas that are engaged while doing this asana are Core muscles
Spinal erectors
Ankle stabilizers
Pelvic floor
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep heels lifted
• Ground toes firmly
• Keep spine tall
• Relax shoulders
• Breathe deeply
• Engage bandhas
• Maintain focus
The Pranayama (breathing process) for Brahma Jurankusa Asana is Brahmari Pranayama
The Bandha (Energy pumping technique) for Brahma Jurankusa Asana is Jalandhara Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Brahma Jurankusa Asana is Sambhavi Mudra
For Brahma Jurankusa Asana visualise Swamiji
For Brahma Jurankusa Asana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Brahma Jurankusa Asana is Sadashivoham
The benefits of doing Brahma Jurankusa Asana are:
• Improves concentration
• Opens hips
• Strengthens ankles
• Balances energy
• Calms mind
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Brahma Jurankusa Asana is:
दोउ फणा पाणि होय वसे एडी । दो गुदा निवसै कोर पगथल्या की माहिली आयस माहि राखै मिली ॥ दोउ गोडा आगे आनै सुधो करि ऊंचा ले ठानै हाथ दोउ ले उपर धरें उभै हथेली सुधी करै ॥
- Jogapradipyaka 188-191 |
What is Brahma Jurankusa Asana | Kapilasana is a Seated type of posture
The body areas stretched while doing Kapilasana are:
Inner thighs,
Groin,
Hips,
Ankles
The body areas that are engaged while doing this asana are Core muscles
Pelvic floor
Quadriceps
Foot muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep spine tall
• Ground sitting bones
• Open knees wide
• Keep breath steady
• Engage mula bandha
• Press toes down
• Maintain focus
The Pranayama (breathing process) for Kapilasana is Brahmari Pranayama
The Bandha (Energy pumping technique) for Kapilasana is Uddiyana Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Kapilasana is Sambhavi Mudra
For Kapilasana visualiseSage Kapila
For Kapilasana, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Kapilasana is Sadashivoham
The benefits of doing Kapilasana are:
• Retains semen
• Purifies apana vayu
• Opens hips
• Improves digestion
• Calms mind
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Kapilasana is:
उभै पगथलि सम ठहरावे तिन कौ माहिली कोर मिलावे । फणा पाणि उकड होय वसे एडी दोउ जोनि निवसे ॥ गोडा दोउ भूमि लगावे सम सरीर नीका ठहरावे ॥
- Jogapradipyaka 310-312 |
What is Kapilasana | Bhadragorakha Asana is a Seated type of posture
The body areas stretched while doing Bhadragorakha Asana are:
Hip joints,
Groin,
Inner thighs,
Ankles
The body areas that are engaged while doing this asana are Core muscles
Pelvic floor
Leg muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Maintain upright spine
• Keep shoulders relaxed
• Ground sitting bones
• Keep chest open
• Breathe steadily
The Pranayama (breathing process) for Bhadragorakha Asana is Brahmari Pranayama
The Bandha (Energy pumping technique) for Bhadragorakha Asana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Bhadragorakha Asana is Sambhavi Mudra
For Bhadragorakha Asana visualise Swamiji
For Bhadragorakha Asana, your gaze should be between the eyebrows
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Bhadragorakha Asana is Sadashivoham
The benefits of doing Bhadragorakha Asana are:
• Removes all diseases
• Gets rid of worries
• Opens hips
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Bhadragorakha Asana is:
दोऊ पगथली संपुट करै कोर वारिली भूपरि धरै। कोर वारिली राखे ऐसै तापरि मूलद्वारि टिकि बैसै॥१३१॥ गोडा पीडी भूवपरि दाखै हाथ दोऊ गोडा परि राखै। दृष्टि त्रिकुटी मध्य जु ठानै ताकौ गोरखभद्र खानै॥१३२॥ या आसन के कीयेते सकल रोग छय होय। फुन जोगी को जयत कहै खेद न उपजै कोय॥१३३॥
- Jogapradipyaka 129-131 |
What is Bhadragorakha Asana | Surya Asana is a Seated/Balance type of posture
The body areas stretched while doing Surya Asana are:
Hip flexors,
Ankles,
Wrists,
Shoulders,
Spine
The body areas that are engaged while doing this asana are Core muscles
Quadriceps
Calves
Shoulder girdle
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Balance on toes
• Keep chest lifted
• Arms overhead
• Form lotus with fingers
• Breathe steadily
• Maintain drishti
The Pranayama (breathing process) for Surya Asana is Brahmari Pranayama
The Bandha (Energy pumping technique) for Surya Asana is Mula, Uddiyana Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Surya Asana is Padma Mudra
For Surya Asana visualise God Surya
For Surya Asana, your gaze should be through palms
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Surya Asana is Sadashivoham
The benefits of doing Surya Asana are:
• Increases gastric fire
• Heals diseases
• Builds heat in body
• Improves balance
• Strengthens core
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Surya Asana is:
एडी दोउ गुदा तरि आनै फणा पाणि बैठक पुनि ठानै। गोडा जंघ अधर करि रहै आडे बाम इसी विधि गहै॥८१॥ दोउ भुजा नभ दिसा पसारै कमल स्वरूप अंगुरि धारै। पौहचा मधि छिद्र पुनि ठानै छिद्र विषै पुनि दृष्टि जु आनै॥८२॥ अग्नि वृद्धि अतिसै करै रोगनास सब होय। उदर उलटि संकोचिये सूर्यासन सोय॥८३॥
- Jogapradipyaka of Jayatarama 81-83 |
What is Surya Asana | Mandukasana is a Seated type of posture
The body areas stretched while doing Mandukasana are:
Ankles,
Knees,
Hips,
Groin,
Spine
The body areas that are engaged while doing this asana are Hip flexors
Quadriceps
Core muscles
Ankle joints
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Ground sitting bones
• Keep spine straight
• Relax shoulders
• Press tongue up
• Breathe normally
• Stay centered
The Pranayama (breathing process) for Mandukasana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Mandukasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Mandukasana is Manduki Mudra
For Mandukasana visualise yourself as a Frog
For Mandukasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Mandukasana is Sadashivoham
The benefits of doing Mandukasana are:
• Removes leg diseases
• Improves digestion
• Opens hips
• Calms mind
• Grounds energy
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Mandukasana is:
पादतलौ पृष्ठदेशे अङ्गुष्ठे द्वे च संस्पृशेत्। जानुयुग्मं पुरस्कृत्य साधयेन्मण्डूकासनम्॥३३॥
- Gheranda Samhita 2.33 |
What is Mandukasana | Uttana Mandukasana is a Seated type of posture
The body areas stretched while doing Uttana Mandukasana are:
Shoulders,
Neck,
Spine,
Hips,
Ankles
The body areas that are engaged while doing this asana are Upper back
Trapezius
Core muscles
Hip flexors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep spine straight
• Ground sitting bones
• Cross arms properly
• Tuck chin gently
• Breathe steadily
• Maintain position
The Pranayama (breathing process) for Uttana Mandukasana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Uttana Mandukasana is Uddiyana Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Uttana Mandukasana is Manduki Mudra
For Uttana Mandukasana visualise yourself as a Frog
For Uttana Mandukasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Uttana Mandukasana is Sadashivoham
The benefits of doing Uttana Mandukasana are:
• Relieves leg discomfort
• Opens shoulders
• Stretches spine
• Calms mind
• Improves posture
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Uttana Mandukasana is:
मण्डूकासनमध्यस्थं कूर्पराभ्यां धृतं शिरः। एतद् भेकवदुत्तानमेतदुत्तानमण्डुकम्॥३४॥
- Gheranda Samhita 2.34 |
What is Uttana Mandukasana | Simhasana is a Seated/Dynamic type of posture
The body areas stretched while doing Simhasana are:
Tongue,
Throat,
Jaw,
Hips,
Ankles
The body areas that are engaged while doing this asana are Facial muscles
Core muscles
Hip flexors
Quadriceps
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Cross ankles properly
• Ground sitting bones
• Extend tongue fully
• Exhale with force
• Keep eyes focused
• Repeat breathing
The Pranayama (breathing process) for Simhasana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Simhasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Simhasana is Sambhavi Mudra
For Simhasana visualise yourself as a Lion
For Simhasana, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Simhasana is Sadashivoham
The benefits of doing Simhasana are:
• Clears throat
• Relieves facial tension
• Opens voice
• Releases stress
• Improves circulation
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Simhasana is:
दक्षिणं सव्यगुल्फेन दक्षिणेन तथेतरम्। हस्तौ च जान्वोः संस्थाप्य स्वाङ्गुलीश्च प्रसार्य च॥५॥ व्यात्तवक्त्रो निरीक्षेत नासाग्रं सुसमाहितः। सिंहासनं भवेदेतत् पूजितं योगिभिः सदा॥६॥
- Sandilyopanishad 3.5-6 |
What is Simhasana | Bhadrasana is a Seated/Hip Opener type of posture
The body areas stretched while doing Bhadrasana are:
Hips,
Groin,
Inner thighs,
Lower back,
Ankles
The body areas that are engaged while doing this asana are Pelvic floor
Core muscles
Spinal erectors
Shoulders
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Ground sitting bones
• Open knees wide
• Cross arms behind
• Keep spine straight
• Tuck chin gently
• Breathe deeply
The Pranayama (breathing process) for Bhadrasana is Brahmari Pranayama
The Bandha (Energy pumping technique) for Bhadrasana is Mula, Jalandhara Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Bhadrasana is Prana Mudra
For Bhadrasana visualise Swamiji
For Bhadrasana, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Bhadrasana is Sadashivoham
The benefits of doing Bhadrasana are:
• Removes all toxins
• Alleviates diseases
• Stabilizes mind
• Opens hips
• Improves circulation
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Bhadrasana is:
गुल्फौ च वृषणस्याधो व्युत्क्रमेण समाहितः। पादाङ्गुष्ठौ कराभ्यां च धृत्वा च पृष्ठदेशतः॥९॥ जालन्धरं समासाद्य नासाग्रमवलोकयेत्। भद्रासनं भवेदेतत् सर्वव्याधिविनाशकम्॥१०॥
- Gheranda Samhita 2.9-10 |
What is Bhadrasana | Kakabhusandi Asana is a Seated type of posture
The body areas stretched while doing Kakabhusandi Asana are:
Hips,
Groin,
Shoulders,
Spine,
Ankles
The body areas that are engaged while doing this asana are Quadriceps
Core muscles
Upper back
Arm muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Ground feet fully
• Keep chest open
• Lock fingers firmly
• Maintain balance
• Breathe steadily
• Hold drishti
The Pranayama (breathing process) for Kakabhusandi Asana is Brahmari Pranayama
The Bandha (Energy pumping technique) for Kakabhusandi Asana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Kakabhusandi Asana is Parushu Mudra
For Kakabhusandi Asana visualise yourself as a Crow
For Kakabhusandi Asana, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Kakabhusandi Asana is Sadashivoham
The benefits of doing Kakabhusandi Asana are:
• Relieves chronic fever
• Opens hips
• Strengthens back
• Improves balance
• Calms mind
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Kakabhusandi Asana is:
प्रथमे वैसक उकड ठानै दोउ हाथ पगां व्यचि आनै। तिन को मोडि नल्यां परि ल्यवै पिष्टि पछै कांकसी करवै॥३२८॥ या आसन के कीये ते दीरघु जुर सब जाय। जैतराम यो कीजियै नासादृष्टि लगाय॥३२९॥
- Jogapradipyaka of Jayatarama 328-329 |
What is Kakabhusandi Asana | Kani Pava Asana is an Arm Balance type of posture
The body areas stretched while doing Kani Pava Asana are:
Wrists,
Shoulders,
Core,
Hips,
Spine
The body areas that are engaged while doing this asana are Arms
Core muscles
Chest
Upper back
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Spread fingers wide
• Stack shoulders
• Keep elbows in
• Engage core
• Point toes
• Look forward
The Pranayama (breathing process) for Kani Pava Asana is Brahmari Pranayama
The Bandha (Energy pumping technique) for Kani Pava Asana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Kani Pava Asana is Sambhavi Mudra
For Kani Pava Asana visualise Swamiji
For Kani Pava Asana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Kani Pava Asana is Sadashivoham
The benefits of doing Kani Pava Asana are:
• Removes eye pain
• Builds arm strength
• Improves balance
• Strengthens core
• Enhances focus
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Kani Pava Asana is:
आसण कौ गुण आषि दुषता होई तो आछी हौई
- Yoga Asanamala Sacitra 94 |
What is Kani Pava Asana | Kapali Asana is an Inverted/Core Strength type of posture
The body areas stretched while doing Kapali Asana are:
Neck,
Shoulders,
Spine,
Core,
Hamstrings
The body areas that are engaged while doing this asana are Core muscles
Upper back
Arm muscles
Trapezius
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Form stable triangle
• Stack hips over shoulders
• Engage core strongly
• Straighten legs
• Keep breathing steady
• Maintain drishti
The Pranayama (breathing process) for Kapali Asana is Brahmari Pranayama
The Bandha (Energy pumping technique) for Kapali Asana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Kapali Asana is Sambhavi Mudra
For Kapali Asana visualise Swamiji
For Kapali Asana, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Kapali Asana is Sadashivoham
The benefits of doing Kapali Asana are:
• Turns grey hair black
• Increases vitality
• Improves balance
• Strengthens core
• Enhances focus
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Kapali Asana is:
सीस सीषा धरती टेकी पग दोऊ मिलिवा ऊंचा कु करै। पगथली आकास दिशि सनमुष राशै दोऊ हाथा की हथेली दोऊ पाषत्या। धरती टेकौ दृष्टि नासाअग्र आसण कौगुण रहै कपाली आसन जाम। सेतबाल होई अवे श्याम ओरसो लज्ञान जाणै साच मान बहु बेद। बषानै सिरतरि करि पग ऊंचा धरै पहलौ छिन अभ्यासह करै। दिन तै संधि साधौं आगै तीनमासमै जुगली भागै॥
- Jogapradipyaka of Jayatarama 113-115 |
What is Kapali Asana | Parsva Mayurasana is an Arm Balance type of posture
The body areas stretched while doing Parsva Mayurasana are:
Wrists,
Shoulders,
Core,
Obliques,
Hips
The body areas that are engaged while doing this asana are Arms
Core muscles
Chest
Back muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Ground hands firmly
• Stack shoulders
• Keep elbows in
• Engage core
• Extend legs
• Look forward
The Pranayama (breathing process) for Parsva Mayurasana is Recaka Pranayama
The Bandha (Energy pumping technique) for Parsva Mayurasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Parsva Mayurasana is Sambhavi Mudra
For Parsva Mayurasana visualise yourself as Peacock
For Parsva Mayurasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Parsva Mayurasana is Sadashivoham
The benefits of doing Parsva Mayurasana are:
• Heals spleen diseases
• Improves digestion
• Builds strength
• Enhances balance
• Detoxifies body
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Parsva Mayurasana is:
मयूरं दण्डवत्कुर्यान्मायूरं दण्डनामकम्। कुर्यान्मायूरं पार्श्वाभ्यां मायूरपार्श्वनामकम्॥४४॥
- Hatharatnavali 3.10, 44 |
What is Parsva Mayurasana | Parsva Mayurasana (Other Side) is an Arm Balance type of posture
The body areas stretched while doing Parsva Mayurasana (Other Side) are:
Wrists,
Shoulders,
Core,
Obliques,
Hips
The body areas that are engaged while doing this asana are Arms
Core muscles
Chest
Back muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Ground hands firmly
• Stack shoulders
• Keep elbows in
• Engage core
• Extend legs
• Look forward
The Pranayama (breathing process) for Parsva Mayurasana (Other Side) is Recaka Pranayama
The Bandha (Energy pumping technique) for Parsva Mayurasana (Other Side) is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Parsva Mayurasana (Other Side) is Sambhavi Mudra
For Parsva Mayurasana (Other Side) visualise yourself as Peacock
For Parsva Mayurasana (Other Side), your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Parsva Mayurasana (Other Side) is Sadashivoham
The benefits of doing Parsva Mayurasana (Other Side) are:
• Balances body sides
• Strengthens evenly
• Improves coordination
• Enhances focus
• Builds stability
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Parsva Mayurasana (Other Side) is:
मयूरं दण्डवत्कुर्यान्मायूरं दण्डनामकम्। कुर्यान्मायूरं पार्श्वाभ्यां मायूरपार्श्वनामकम्॥४४॥
- Hatharatnavali 3.10, 44 |
What is Parsva Mayurasana (Other Side) | Bairaganatha Asana is a Core Strength type of posture
The body areas stretched while doing Bairaganatha Asana are:
Shoulders,
Core,
Hips,
Hamstrings,
Wrists
The body areas that are engaged while doing this asana are Arms
Core muscles
Quadriceps
Hip flexors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Ground hands firmly
• Keep core engaged
• Step foot precisely
• Maintain balance
• Breathe steadily
• Look forward
The Pranayama (breathing process) for Bairaganatha Asana is Recaka Pranayama
The Bandha (Energy pumping technique) for Bairaganatha Asana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Bairaganatha Asana is Sambhavi Mudra
For Bairaganatha Asana visualise God Bairaganatha
For Bairaganatha Asana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Bairaganatha Asana is MahaSadashivoham
The benefits of doing Bairaganatha Asana are:
• Removes pitta disorders
• Builds strength
• Improves flexibility
• Enhances focus
• Opens hips
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Bairaganatha Asana is:
आसण कौ गुण पीती जाई
- Yoga Asanamala Sacitra 95 |
What is Bairaganatha Asana | Bairaganatha Asana (Other Side) is a Core Strength type of posture
The body areas stretched while doing Bairaganatha Asana (Other Side) are:
Shoulders,
Core,
Hips,
Hamstrings,
Wrists
The body areas that are engaged while doing this asana are Arms
Core muscles
Quadriceps
Hip flexors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Ground hands firmly
• Keep core engaged
• Step foot precisely
• Maintain balance
• Breathe steadily
• Look forward
The Pranayama (breathing process) for Bairaganatha Asana (Other Side) is Recaka Pranayama
The Bandha (Energy pumping technique) for Bairaganatha Asana (Other Side) is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Bairaganatha Asana (Other Side) is Sambhavi Mudra
For Bairaganatha Asana (Other Side) visualise God Bairaganatha
For Bairaganatha Asana (Other Side), your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Bairaganatha Asana (Other Side) is MahaSadashivoham
The benefits of doing Bairaganatha Asana (Other Side) are:
• Balances body sides
• Builds even strength
• Improves coordination
• Enhances stability
• Opens hips evenly
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Bairaganatha Asana (Other Side) is:
आसण कौ गुण पीती जाई
- Yoga Asanamala Sacitra 95 |
What is Bairaganatha Asana (Other Side) | Unmukha Pitha is a Forward Bend type of posture
The body areas stretched while doing Unmukha Pitha are:
Shoulders,
Spine,
Hips,
Core,
Wrists
The body areas that are engaged while doing this asana are Arms
Core muscles
Back muscles
Hip flexors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Ground forearms firmly
• Lift hips high
• Keep chest open
• Engage core
• Look forward
• Breathe deeply
The Pranayama (breathing process) for Unmukha Pitha is Recaka Pranayama
The Bandha (Energy pumping technique) for Unmukha Pitha is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Unmukha Pitha is Sambhavi Mudra
For Unmukha Pitha visualise Swamiji
For Unmukha Pitha, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Unmukha Pitha is MahaSadashivoham
The benefits of doing Unmukha Pitha are:
• Develops strength
• Overcomes weakness
• Opens chest
• Improves posture
• Energizes body
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Unmukha Pitha is:
भून्यस्तौ जानुनी हस्तौ चतुष्पदमवाङ्मुखम्। उत्थापिताङ्घ्रियुगलकटिस्थलमभिरुका॥
- Nathamuni's Yoga Rahasya 6.17 |
What category of bodily posture or movement is Unmukha Pitha Asana | Vasistha Asana is an Arm Balance/Core Strength type of posture
The body areas stretched while doing Vasistha Asana are:
Shoulders,
Core,
Obliques,
Hips,
Wrists
The body areas that are engaged while doing this asana are Arms
Core muscles
Lateral muscles
Shoulders
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Ground bottom hand
• Stack joints
• Keep hips lifted
• Engage core
• Breathe steadily
• Look up
The Pranayama (breathing process) for Vasistha Asana is Recaka Pranayama
The Bandha (Energy pumping technique) for Vasistha Asana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Vasistha Asana is Sambhavi Mudra
For Vasistha Asana visualise Sage Vasistha
For Vasistha Asana, your gaze should be upward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Vasistha Asana is MahaSadashivoham
The benefits of doing Vasistha Asana are:
• Builds core strength
• Improves balance
• Tones sides
• Enhances focus
• Strengthens arms
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Vasistha Asana is:
ऊर्ध्वकुक्कुट वासिष्ठ मरीचि हल मत्स्यकम्। परिवृत्तिं चोदरस्य विविधं धनुरासनम्॥
- Nathamuni's Yoga Rahasya 2.17 |
What is Vasistha Asana | Vasistha Asana (Other Side) is an Arm Balance/Core Strength type of posture
The body areas stretched while doing Vasistha Asana (Other Side) are:
Shoulders,
Core,
Obliques,
Hips,
Wrists
The body areas that are engaged while doing this asana are Arms
Core muscles
Lateral muscles
Shoulders
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Ground bottom hand
• Stack joints
• Keep hips lifted
• Engage core
• Breathe steadily
• Look up
The Pranayama (breathing process) for Vasistha Asana (Other Side) is Recaka Pranayama
The Bandha (Energy pumping technique) for Vasistha Asana (Other Side) is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Vasistha Asana (Other Side) is Sambhavi Mudra
For Vasistha Asana (Other Side) visualiseSage Vasistha
For Vasistha Asana (Other Side), your gaze should be upward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Vasistha Asana (Other Side) is MahaSadashivoham
The benefits of doing Vasistha Asana (Other Side) are:
• Balances strength
• Improves coordination
• Tones evenly
• Enhances stability
• Builds symmetry
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Vasistha Asana (Other Side) is:
ऊर्ध्वकुक्कुट वासिष्ठ मरीचि हल मत्स्यकम्। परिवृत्तिं चोदरस्य विविधं धनुरासनम्॥
- Nathamuni's Yoga Rahasya 2.17 |
What is Vasistha Asana (Other Side) | Anjani Asana is a Seated type of posture
The body areas stretched while doing Anjani Asana are:
Hamstrings,
Spine,
Shoulders,
Hips,
Core
The body areas that are engaged while doing this asana are Core muscles
Spinal erectors
Quadriceps
Arm muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Sit tall
• Ground sitting bones
• Keep legs active
• Relax shoulders
• Breathe steadily
• Focus gaze
The Pranayama (breathing process) for Anjani Asana is Recaka Pranayama
The Bandha (Energy pumping technique) for Anjani Asana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Anjani Asana is Sambhavi Mudra
For Anjani Asana visualise God Hanuman
For Anjani Asana, your gaze should be between the eyebrows
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Anjani Asana is MahaSadashivoham
The benefits of doing Anjani Asana are:
• Cures trembling
• Strengthens back
• Improves posture
• Calms mind
• Increases focus
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Anjani Asana is:
दोउ करकी उभै हथेली कोर वारिली मैले भेली। सो आगांनै भूपरि दाखै माहांनै अंगुली मिलि राखै॥२८३॥ अंगुष्ठ छीदा राखै दोई पुनह हथेली पिष्टि जु जोई। ता परि मूल द्वारि टिक वैसे बहुरय्यो जुगति करै एक वैसे॥२८४॥ कुहुण्यां महिली आषि मिलावै हाथ उद्रसौ लग्या रहावै। बहुरो लांवा पाव पसारे फणा उर्ध्व एडी भू धारे॥२८५॥ अंगुष्ठ अवर गुलफ माहिला राखै जुड्या करै नही षुला। साधै नासा दृष्टि लागाई ता को रस रोग सबजाई॥२८६॥
- Jogapradipyaka of Jayatarama 283-286 |
What is Pascimatanasana | Pascimatanasana is a Forward Bend type of posture
The body areas stretched while doing Pascimatanasana are:
Hamstrings,
Spine,
Calves,
Lower back,
Neck
The body areas that are engaged while doing this asana are Core muscles
Spinal erectors
Quadriceps
Hip flexors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep legs straight
• Bend from hips
• Lengthen spine
• Hold toes firmly
• Make abdomen hollow
• Breathe deeply
The Pranayama (breathing process) for Pascimatanasana is Recaka Pranayama
The Bandha (Energy pumping technique) for Pascimatanasana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Pascimatanasana is Prana Mudra
For Pascimatanasana visualise Swamiji
For Pascimatanasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Pascimatanasana is MahaSadashivoham
The benefits of doing Pascimatanasana are:
• Stimulates sushumna
• Increases gastric fire
• Reduces belly
• Improves health
• Calms mind
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Pascimatanasana is:
जानूपरि ललाटं तु पश्चिमं ताणमुच्यते। येन केन प्रकारेण सुखं धार्यं च जायते॥५०॥
- Trisikhi Brahmanopanishad 50 |
What is Ugrasana | Ugrasana is a Forward Bend type of posture
The body areas stretched while doing Ugrasana are:
Spine,
Hamstrings,
Upper back,
Neck extensors
The body areas that are engaged while doing this asana are Core muscles
Spinal flexors
Neck flexors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep elbows wide
• Hinge from hips
• Keep legs active
• Release neck tension
• Maintain length in spine
The Pranayama (breathing process) for Ugrasana is Recaka Pranayama
The Bandha (Energy pumping technique) for Ugrasana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Ugrasana is Parushu Mudra
For Ugrasana visualise Goddess Kali
For Ugrasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Ugrasana is MahaSadashivoham
The benefits of doing Ugrasana are:
• Enhances spinal flexibility
• Stimulates digestive fire
• Relieves back tension
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Ugrasana is:
स्वपाणिभ्यां दृढं धृत्वा जानूपरि शिरो न्यसेत्॥ आसनोग्रमिदं प्रोक्तं भवेदनिलदीपनम्। देहावसानहरणं पश्चिमोत्तानसंज्ञकम्॥ य एतदासनं श्रेष्ठं प्रत्यहं साध्येत्सुधीः। वायुः पश्चिममार्गेन तस्य संचरति ध्रुवम्॥९२॥ एतदभ्यासशीलानां सर्वसिद्धिः प्रजायते। तस्माद्योगी प्रयत्नेन साधयेत्सिद्धमात्मनः॥९३॥ गोपनीयं प्रयत्नेन न यस्य कस्यचित्। येन शीघ्रं मरुत्सिद्धिर्भवेद् दुःखौघनाशिनी॥९४॥
- Shiva Samhita 3.92-94 |
What is Marici Asana | Marici Asana is a Seated/Twist type of posture
The body areas stretched while doing Marici Asana are:
Hip rotators,
Spine,
Shoulders,
Chest
The body areas that are engaged while doing this asana are Core muscles
Obliques
Spinal rotators
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep spine tall
• Ground sitting bones
• Breathe into twist
• Keep shoulders relaxed
• Engage core
The Pranayama (breathing process) for Marici Asana is Recaka Pranayama
The Bandha (Energy pumping technique) for Marici Asana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Marici Asana is Sambhavi Mudra
For Marici Asana visualiseSage Marici
For Marici Asana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Marici Asana is MahaSadashivoham
The benefits of doing Marici Asana are:
• Improves spinal mobility
• Aids digestion
• Relieves back pain
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Marici Asana is:
उत्तानपादं क्रौञ्चं च मरीचिं वीरभद्रकम्। नटराजं त्रिकोणं च सुप्ताङ्गुष्ठप्रसारणे॥
- Nathamuni's Yoga Rahasya I.50-51 |
What is Mahamudra Asana | Mahamudra Asana is a Forward Bend type of posture
The body areas stretched while doing Mahamudra Asana are:
Hamstrings,
Spine,
Shoulders,
Hips
The body areas that are engaged while doing this asana are Core muscles
Quadriceps
Spinal extensors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep spine long
• Fold from hips
• Ground sitting bone
• Keep chest open
• Breathe deeply
The Pranayama (breathing process) for Mahamudra Asana is Recaka Pranayama
The Bandha (Energy pumping technique) for Mahamudra Asana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Mahamudra Asana is Mahamudra Mudra
For Mahamudra Asana visualise Swamiji
For Mahamudra Asana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Mahamudra Asana is MahaSadashivoham
The benefits of doing Mahamudra Asana are:
• Nothing remains non-conducive
• Converts poison to nectar
• Cures diseases
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Mahamudra Asana is:
डांवां पग की एडी जोई सीवनि आनि लगवै सोई। दछिन पद लाबौ जु पसारे तामें आनि कांकसी धारै॥
- Jogapradipyaka 103-106 |
What is Marici Asana | Marici Asana is a Seated/Twist type of posture
The body areas stretched while doing Marici Asana are:
Hip rotators,
Spine,
Shoulders,
Chest
The body areas that are engaged while doing this asana are Core muscles
Spinal rotators
Hip flexors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep spine tall
• Ground sitting bone
• Twist from base
• Keep shoulders relaxed
• Breathe into twist
The Pranayama (breathing process) for Marici Asana is Recaka Pranayama
The Bandha (Energy pumping technique) for Marici Asana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Marici Asana is Sambhavi Mudra
For Marici Asana visualiseSage Marici
For Marici Asana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Marici Asana is MahaSadashivoham
The benefits of doing Marici Asana are:
• Improves spinal mobility
• Aids digestion
• Relieves back pain
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Marici Asana is:
उत्तानपादं क्रौञ्चं च मरीचिं वीरभद्रकम्
- Nathamuni's Yoga Rahasya I.50-51 |
What is Mahamudra Asana | Mahamudra Asana is a Forward Bend type of posture
The body areas stretched while doing Mahamudra Asana are:
Hamstrings,
Spine,
Shoulders,
Hips
The body areas that are engaged while doing this asana are Core muscles
Quadriceps
Spinal extensors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep spine long
• Fold from hips
• Ground sitting bone
• Keep chest open
• Breathe deeply
The Pranayama (breathing process) for Mahamudra Asana is Recaka Pranayama
The Bandha (Energy pumping technique) for Mahamudra Asana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Mahamudra Asana is Mahamudra Mudra
For Mahamudra Asana visualise Swamiji
For Mahamudra Asana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Mahamudra Asana is MahaSadashivoham
The benefits of doing Mahamudra Asana are:
• Nothing remains non-conducive
• Converts poison to nectar
• Cures diseases
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Mahamudra Asana is:
डांवां पग की एडी जोई सीवनि आनि लगवै सोई। दछिन पद लाबौ जु पसारे तामें आनि कांकसी धारै॥
- Yoga Asanamala Sacitra 7 |
What is Bhadrasana 2 | Bhadrasana 2 is a Seated/Hip Opener type of posture
The body areas stretched while doing Bhadrasana 2 are:
Hip joints,
Groin,
Inner thighs,
Lower back
The body areas that are engaged while doing this asana are Core muscles
Pelvic floor
Spinal erectors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Open knees wide
• Keep spine tall
• Ground sitting bones
• Relax shoulders
• Breathe deeply
The Pranayama (breathing process) for Bhadrasana 2 is Recaka Pranayama
The Bandha (Energy pumping technique) for Bhadrasana 2 is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Bhadrasana 2 is Sambhavi Mudra
For Bhadrasana 2 visualise Lord Kalabhairava
For Bhadrasana 2, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Bhadrasana 2 is MahaSadashivoham
The benefits of doing Bhadrasana 2 are:
• Removes toxins
• Alleviates diseases
• Stabilizes mind
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Bhadrasana 2 is:
गुल्फौ तु वृषणस्याधः सीवन्याः पार्श्वयोः क्षिपेत्। पादपार्श्वे तु पाणिभ्यां दृढं बद्ध्वा सुनिश्चलम्। भद्रासनं भवेदेतत् सर्वव्याधिविषापहम्॥
- Sandilyopanishad 1.3-8 |
What is Gvalipava Asana | Gvalipava Asana is a Forward Bend/Hip Opener type of posture
The body areas stretched while doing Gvalipava Asana are:
Hip joints,
Groin,
Spine,
Shoulders
The body areas that are engaged while doing this asana are Core muscles
Hip flexors
Spinal erectors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep toes connected
• Open heels wide
• Maintain tall spine
• Ground sitting bones
• Breathe steadily
The Pranayama (breathing process) for Gvalipava Asana is Murccha Pranayama
The Bandha (Energy pumping technique) for Gvalipava Asana is Jalandhara Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Gvalipava Asana is Sambhavi Mudra
For Gvalipava Asana visualise Swamiji
For Gvalipava Asana, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Gvalipava Asana is MahaSadashivoham
The benefits of doing Gvalipava Asana are:
• Facilitates jalandhara bandha
• Opens hips
• Improves posture
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Gvalipava Asana is:
पूर्व चरपटचौक कह्यो सोई वाहि विधि यो कीजी सोई। य में एडी भिन्न जु राखै अंगुल आठ अंतरो राखै॥
- Jogapradipyaka 256-257 |
What is Joni Asana | Joni Asana is a Forward Bend type of posture
The body areas stretched while doing Joni Asana are:
Hip joints,
Hamstrings,
Lower back,
Groin
The body areas that are engaged while doing this asana are Core muscles
Quadriceps
Spinal flexors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep heels together
• Press sitting bones down
• Lengthen spine
• Ground elbows
• Breathe deeply
The Pranayama (breathing process) for Joni Asana is Recaka Pranayama
The Bandha (Energy pumping technique) for Joni Asana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Joni Asana is Sambhavi Mudra
For Joni Asana visualise yourself as Yoni Mandala
For Joni Asana, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Joni Asana is MahaSadashivoham
The benefits of doing Joni Asana are:
• Controls vata in abdomen
• Relieves constipation
• Balances prana
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Joni Asana is:
दोउ पगथली संपुट करै सो ले मेढ आग मे धरै अंगुल आठ आंतरो राखै एडी को ऐसे विधि दाखै॥
- Jogapradipyaka 214-218 |
What is Midakipava Asana | Midakipava Asana is a Forward Bend type of posture
The body areas stretched while doing Midakipava Asana are:
Hip joints,
Spine,
Shoulders,
Hamstrings
The body areas that are engaged while doing this asana are Core muscles
Spinal flexors
Arm muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep heels together
• Open toes wide
• Ground forehead
• Relax shoulders
• Breathe steadily
The Pranayama (breathing process) for Midakipava Asana is Recaka Pranayama
The Bandha (Energy pumping technique) for Midakipava Asana is Uddiyana Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Midakipava Asana is Sambhavi Mudra
For Midakipava Asana visualise Swamiji
For Midakipava Asana, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Midakipava Asana is MahaSadashivoham
The benefits of doing Midakipava Asana are:
• Improves secondary vayus
• Calms mind
• Stretches back body
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Midakipava Asana is:
पूरब बिधि परि पगथली संपुट खोल येडी मिली राखे येड्यास्यू माहिली कानि अगूल दो आतरै॥
- Yoga Asanamala Sacitra 61 |
What is Siddha Samadhi Asana | Siddha Samadhi Asana is a Forward Bend type of posture
The body areas stretched while doing Siddha Samadhi Asana are:
Hip joints,
Spine,
Shoulders,
Hamstrings
The body areas that are engaged while doing this asana are Core muscles
Arm muscles
Spinal flexors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep feet parallel
• Insert arms carefully
• Turn palms up
• Ground nose
• Breathe steadily
The Pranayama (breathing process) for Siddha Samadhi Asana is Recaka Pranayama
The Bandha (Energy pumping technique) for Siddha Samadhi Asana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Siddha Samadhi Asana is Sambhavi Mudra
For Siddha Samadhi Asana visualise Paramashiva
For Siddha Samadhi Asana, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Siddha Samadhi Asana is MahaSadashivoham
The benefits of doing Siddha Samadhi Asana are:
• Purifies body
• Leads to samadhi
• Prevents disease
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Siddha Samadhi Asana is:
दोउ पगथली संपुट करै सो ले मेढ आग मे धरै अंगुल आठ आंतरो राखै एडी को अस विधि दाखै॥
- Jogapradipyaka 249-252 |
What is Cinnakipava Asana | Cinnakipava Asana is a Forward Bend type of posture
The body areas stretched while doing Cinnakipava Asana are:
Hip joints,
Groin,
Spine,
Shoulders
The body areas that are engaged while doing this asana are Core muscles
Arm muscles
Spinal flexors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Open feet wide
• Keep heels together
• Ground hands
• Maintain length
• Breathe deeply
The Pranayama (breathing process) for Cinnakipava Asana is Recaka Pranayama
The Bandha (Energy pumping technique) for Cinnakipava Asana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Cinnakipava Asana is Sambhavi Mudra
For Cinnakipava Asana visualise Swamiji
For Cinnakipava Asana, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Cinnakipava Asana is MahaSadashivoham
The benefits of doing Cinnakipava Asana are:
• Controls naga vayu
• Improves digestion
• Opens hips
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Cinnakipava Asana is:
दोउ फणा पाणि होय वैसे एडी दो गुदा निवैसै कोर पगथल्या की माहिली आयस माहि राखै मिली॥
- Yoga Asanamala Sacitra 63 |
What is Carpatacokasana | Carpatacokasana is a Seated type of posture
The body areas stretched while doing Carpatacokasana are:
Hip joints,
Groin,
Spine,
Shoulders
The body areas that are engaged while doing this asana are Core muscles
Spinal erectors
Arm muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep spine tall
• Press hands firmly
• Ground sitting bones
• Open chest
• Breathe steadily
The Pranayama (breathing process) for Carpatacokasana is Recaka Pranayama
The Bandha (Energy pumping technique) for Carpatacokasana is Uddiyana Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Carpatacokasana is Sambhavi Mudra
For Carpatacokasana visualise Swamiji
For Carpatacokasana, your gaze should be between the eyebrows
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Carpatacokasana is MahaSadashivoham
The benefits of doing Carpatacokasana are:
• Improves eyesight
• Removes night blindness
• Purifies vision
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Carpatacokasana is:
दोउ पगथली संपुट धारै आंगाने कर जारे पसारै गोडा भूसौ लगता राखै हाथ दोउ गोडा परिदाखै॥
- Jogapradipyaka 253-255 |
What is Bhairavasana | Bhairavasana is a Seated type of posture
The body areas stretched while doing Bhairavasana are:
Hip joints,
Ankles,
Groin,
Spine
The body areas that are engaged while doing this asana are Core muscles
Leg muscles
Pelvic floor
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep heels lifted
• Ground toes
• Open knees wide
• Maintain length
• Breathe steadily
The Pranayama (breathing process) for Bhairavasana is Recaka Pranayama
The Bandha (Energy pumping technique) for Bhairavasana is Uddiyana Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Bhairavasana is Bindu Mudra
For Bhairavasana visualise Lord Kalabhairava
For Bhairavasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Bhairavasana is MahaSadashivoham
The benefits of doing Bhairavasana are:
• Opens hips
• Strengthens legs
• Improves balance
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Bhairavasana is:
गुल्फौ संपीड्य चान्योऽन्यं व्युत्क्रमेणोत्थितं शनैः जान्वोः पार्श्वगतौ हस्तौ दण्डवद् भैरवासनम्
- Hatharatnavali 3.48 |
What is Samanasana | Samanasana is a Seated type of posture
The body areas stretched while doing Samanasana are:
Hip joints,
Groin,
Spine,
Shoulders
The body areas that are engaged while doing this asana are Core muscles
Leg muscles
Spinal erectors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Ground sitting bone
• Hold foot firmly
• Keep spine tall
• Relax shoulders
• Breathe steadily
The Pranayama (breathing process) for Samanasana is Recaka Pranayama
The Bandha (Energy pumping technique) for Samanasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Samanasana is Sambhavi Mudra
For Samanasana visualise Swamiji
For Samanasana, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Samanasana is MahaSadashivoham
The benefits of doing Samanasana are:
• Balances prana
• Opens hips
• Improves focus
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Samanasana is:
समानासनमाख्यात्तु सिद्धमन्त्रादिसाधनात्। एकपादमूरौ दत्त्वा गुह्योऽन्यल्लिङ्गवक्त्रके॥
- Rudrayamalam Uttara-Tantram 23.71-72 |
What is Apanasana | Apanasana is a Seated type of posture
The body areas stretched while doing Apanasana are:
Hip joints,
Shoulders,
Spine,
Hamstrings
The body areas that are engaged while doing this asana are Core muscles
Arm muscles
Leg muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Place knee carefully
• Ground hands firmly
• Keep extended leg active
• Engage core
• Breathe steadily
The Pranayama (breathing process) for Apanasana is Recaka Pranayama
The Bandha (Energy pumping technique) for Apanasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Apanasana is Sambhavi Mudra
For Apanasana visualise Swamiji
For Apanasana, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Apanasana is MahaSadashivoham
The benefits of doing Apanasana are:
• Controls apana vayu
• Strengthens core
• Improves balance
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Apanasana is:
केवलं पादमेकं च स्कन्धे चारोप्य यत्नतः। एकपादेन गगने तिष्ठेत् दण्डवत् प्रभो॥
- Rudrayamalam Uttara-Tantram 23.68-70 |
What is Samanasana | Samanasana is a Seated type of posture
The body areas stretched while doing Samanasana are:
Hip joints,
Groin,
Spine,
Shoulders
The body areas that are engaged while doing this asana are Core muscles
Leg muscles
Spinal erectors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Ground sitting bone
• Hold foot firmly
• Keep spine tall
• Relax shoulders
• Breathe steadily
The Pranayama (breathing process) for Samanasana is Recaka Pranayama
The Bandha (Energy pumping technique) for Samanasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Samanasana is Sambhavi Mudra
For Samanasana visualise Swamiji
For Samanasana, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Samanasana is MahaSadashivoham
The benefits of doing Samanasana are:
• Balances prana
• Opens hips
• Improves focus
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Samanasana is:
समानासनमावक्ष्ये सिद्धमन्त्रादिसाधनात्। एकपादमूरौ दत्त्वा गुह्योऽन्यल्लिङ्गवक्त्रके॥२३.७१॥
- Rudrayamalam Uttara-Tantram 23.71-72 |
What is Apanasana | Apanasana is a Seated type of posture
The body areas stretched while doing Apanasana are:
Hip joints,
Shoulders,
Spine,
Hamstrings
The body areas that are engaged while doing this asana are Core muscles
Arm muscles
Leg muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Place knee carefully
• Ground hands firmly
• Keep extended leg active
• Engage core
• Breathe steadily
The Pranayama (breathing process) for Apanasana is Recaka Pranayama
The Bandha (Energy pumping technique) for Apanasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Apanasana is Sambhavi Mudra
For Apanasana visualise Swamiji
For Apanasana, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Apanasana is MahaSadashivoham
The benefits of doing Apanasana are:
• Controls apana vayu
• Strengthens core
• Improves balance
• Aids digestion
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Apanasana is:
केवलं पादमेकं च स्कन्धे चारोप्य यत्नतः। एकपादेन गगने तिष्ठेत् दण्डवत् प्रभो॥२३.६८॥
- Rudrayamalam Uttara-Tantram 23.68-70 |
What is Gomukhasana | Gomukhasana is a Seated type of posture
The body areas stretched while doing Gomukhasana are:
Hip joints,
Shoulders,
Chest,
Ankles
The body areas that are engaged while doing this asana are Core muscles
Spinal erectors
Hip stabilizers
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Stack knees carefully
• Keep spine tall
• Ground sitting bones
• Breathe deeply
• Release shoulder tension
The Pranayama (breathing process) for Gomukhasana is Sitkari Pranayama
The Bandha (Energy pumping technique) for Gomukhasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Gomukhasana is Parushu Mudra
For Gomukhasana visualise a Cow's face
For Gomukhasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Gomukhasana is MahaNithyanandoham
The benefits of doing Gomukhasana are:
• Opens hips
• Relieves sciatica
• Improves posture
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Gomukhasana is:
सव्ये दक्षिणगुल्फं तु पृष्ठपार्श्वे नियोजयेत्। दक्षिणेऽपि तथा सव्यं गोमुखं गोमुखं यथा॥२॥
- Sandilyopanishad 3.2 |
What is Anasuyasana | Anasuyasana is a Seated type of posture
The body areas stretched while doing Anasuyasana are:
Hip flexors,
Groin,
Spine,
Shoulders
The body areas that are engaged while doing this asana are Core muscles
Hip stabilizers
Spinal erectors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Maintain stacked knees
• Keep spine straight
• Ground evenly
• Hold toes firmly
• Breathe steadily
The Pranayama (breathing process) for Anasuyasana is Sitkari Pranayama
The Bandha (Energy pumping technique) for Anasuyasana is Uddiyana Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Anasuyasana is Prana Mudra
For Anasuyasana visualise Goddess Anasuya
For Anasuyasana, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Anasuyasana is MahaNithyanandoham
The benefits of doing Anasuyasana are:
• Makes body lustrous
• Removes diseases
• Improves flexibility
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Anasuyasana is:
दछिन गोडो नीचो ठानै वावों ताके ऊपर आनै। गोडा सन्धि मिलावै भारी आडापद पुनि देसन्धि पसारी॥
- Jogapradipyaka 87-89 |
What is Anasuyasana 2 | Anasuyasana 2 is a Seated/Forward Bend type of posture
The body areas stretched while doing Anasuyasana 2 are:
Upper back,
Shoulders,
Spine,
Hips
The body areas that are engaged while doing this asana are Core muscles
Spinal flexors
Posterior chain
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep shoulders away from ears
• Engage core
• Ground sitting bones
• Breathe deeply
• Release neck tension
The Pranayama (breathing process) for Anasuyasana 2 is Sitkari Pranayama
The Bandha (Energy pumping technique) for Anasuyasana 2 is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Anasuyasana 2 is Parashu Mudra
For Anasuyasana 2 visualise Goddess Anasuya
For Anasuyasana 2, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Anasuyasana 2 is MahaNithyanandoham
The benefits of doing Anasuyasana 2 are:
• Body becomes lustrous
• Removes diseases
• Increases flexibility
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Anasuyasana 2 is:
जीमणा गोदा की स्यन्धि उपरि डावा गोडा की सन्धि मिलाई राखै गोडास्यौ ले पगथल्या लौ आडवाइ सुधा राखै॥
- Yoga Asanamala Sacitra 45 |
What is Garudasana 2 | Garudasana 2 is a Seated type of posture
The body areas stretched while doing Garudasana 2 are:
Hip joints,
Ankles,
Knees,
Outer thighs
The body areas that are engaged while doing this asana are Core muscles
Spine stabilizers
Hip flexors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep spine tall
• Ground sitting bones
• Stack knees carefully
• Breathe steadily
• Maintain core engagement
The Pranayama (breathing process) for Garudasana 2 is Sitkari Pranayama
The Bandha (Energy pumping technique) for Garudasana 2 is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Garudasana 2 is Sambhavi Mudra
For Garudasana 2 visualise yourself as a Garuda (Eagle)
For Garudasana 2, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Garudasana 2 is MahaNithyanandoham
The benefits of doing Garudasana 2 are:
• Controls semen discharge
• Improves concentration
• Strengthens hips
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Garudasana 2 is:
डावो पग मोड़ि येडी माहिलौं गुलफ मूलद्वार नीचै दे बैसे जीमणी पगथलि धरती टेकी॥
- Yoga Asanamala Sacitra 72 |
What is Naradasana | Naradasana is a Seated/Twist type of posture
The body areas stretched while doing Naradasana are:
Hip rotators,
Spine,
Shoulders,
Neck
The body areas that are engaged while doing this asana are Core muscles
Hip stabilizers
Spinal rotators
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep spine tall
• Ground sitting bone
• Twist from base
• Keep shoulders relaxed
• Breathe into twist
The Pranayama (breathing process) for Naradasana is Sitkari Pranayama
The Bandha (Energy pumping technique) for Naradasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Naradasana is Parushu Mudra
For Naradasana visualise Sage Narada
For Naradasana, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Naradasana is MahaNithyanandoham
The benefits of doing Naradasana are:
• Tones spine
• Improves digestion
• Purifies nadis
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Naradasana is:
पिष्टि जु वाम पगथलि केरी भूपरि ताहि लगावे फेरी। गोडा सुधौ फणौ है जोई दछि पाखति राखै सोई॥
- Jogapradipyaka 298-302 |
What is Matsya Pithaka Asana | Matsya Pithaka Asana is a Seated type of posture
The body areas stretched while doing Matsya Pithaka Asana are:
Hip flexors,
Groin,
Spine,
Shoulders
The body areas that are engaged while doing this asana are Core muscles
Spinal stabilizers
Arm muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep spine tall
• Maintain steady breath
• Ground sitting bones
• Engage core
• Release shoulder tension
The Pranayama (breathing process) for Matsya Pithaka Asana is Sitkari Pranayama
The Bandha (Energy pumping technique) for Matsya Pithaka Asana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Matsya Pithaka Asana is Prana Mudra
For Matsya Pithaka Asana visualise Matsya (Fish avatar of Lord Vishnu)
For Matsya Pithaka Asana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Matsya Pithaka Asana is MahaNithyanandoham
The benefits of doing Matsya Pithaka Asana are:
• Opens hips
• Improves flexibility
• Calms mind
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Matsya Pithaka Asana is:
वामेन वामाङ्गुष्ठं तु गृहीतं मत्स्यपीठकम्। योनि वामेन संपीड्य मेढ्रादुपरि दक्षिणम्॥४९॥
- Trisikhi Brahmanopanishad 48 |
What is Gomukhasana | Gomukhasana is a Seated type of posture
The body areas stretched while doing Gomukhasana are:
Hip joints,
Shoulders,
Chest,
Ankles
The body areas that are engaged while doing this asana are Core muscles
Spinal erectors
Hip stabilizers
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Stack knees carefully
• Keep spine tall
• Ground sitting bones
• Keep shoulders relaxed
• Breathe deeply
The Pranayama (breathing process) for Gomukhasana is Sitkari Pranayama
The Bandha (Energy pumping technique) for Gomukhasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Gomukhasana is Parushu Mudra
For Gomukhasana visualise aCow's face
For Gomukhasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Gomukhasana is MahaNithyanandoham
The benefits of doing Gomukhasana are:
• Opens hips
• Relieves sciatica
• Controls apana vayu
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Gomukhasana is:
सव्ये दक्षिणगुल्फं तु पृष्ठपार्श्वे नियोजयेत्। दक्षिणेऽपि तथा सव्यं गोमुखं गोमुखं यथा॥२॥
- Sandilyopanishad 3.2 |
What is Anasuyasana | Anasuyasana is a Seated type of posture
The body areas stretched while doing Anasuyasana are:
Hip flexors,
Groin,
Spine,
Shoulders
The body areas that are engaged while doing this asana are Core muscles
Hip stabilizers
Spinal erectors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Maintain stacked knees
• Keep spine straight
• Ground evenly
• Hold toes firmly
• Breathe steadily
The Pranayama (breathing process) for Anasuyasana is Sitkari Pranayama
The Bandha (Energy pumping technique) for Anasuyasana is Uddiyana Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Anasuyasana is Prana Mudra
For Anasuyasana visualise Goddess Anasuya
For Anasuyasana, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Anasuyasana is MahaNithyanandoham
The benefits of doing Anasuyasana are:
• Makes body lustrous
• Removes diseases
• Improves flexibility
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Anasuyasana is:
दछिन गोडो नीचो ठानै वावों ताके ऊपर आनै। गोडा सन्धि मिलावै भारी आडापद पुनि देसन्धि पसारी॥
- Anasuyopanishad |
What is Anasuyasana 2 | Anasuyasana 2 is a Seated/Forward Bend type of posture
The body areas stretched while doing Anasuyasana 2 are:
Hip flexors,
Spine,
Shoulders,
Chest
The body areas that are engaged while doing this asana are Core muscles
Spinal flexors
Upper back
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep fingers interlaced
• Fold from hips
• Ground sitting bones
• Lead with chest
• Breathe steadily
The Pranayama (breathing process) for Anasuyasana 2 is Sitkari Pranayama
The Bandha (Energy pumping technique) for Anasuyasana 2 is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Anasuyasana 2 is Parashu Mudra
For Anasuyasana 2 visualise Goddess Anasuya
For Anasuyasana 2, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Anasuyasana 2 is MahaNithyanandoham
The benefits of doing Anasuyasana 2 are:
• Deepens flexibility
• Opens chest
• Calms mind
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Anasuyasana 2 is:
जीमणा गोदा की स्यन्धि उपरि डावा गोडा की सन्धि मिलाई राखै गोडास्यौ ले पगथल्या लौ आडवाइ सुधा राखै॥
- Yoga Asanamala Sacitra 45 |
What is Garudasana 2 | Garudasana 2 is a Seated type of posture
The body areas stretched while doing Garudasana 2 are:
Hips,
Knees,
Ankles,
Spine
The body areas that are engaged while doing this asana are Core muscles
Hip flexors
Spinal erectors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep spine tall
• Ground sitting bones
• Stack knee carefully
• Keep shoulders relaxed
• Breathe evenly
The Pranayama (breathing process) for Garudasana 2 is Sitkari Pranayama
The Bandha (Energy pumping technique) for Garudasana 2 is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Garudasana 2 is Sambhavi Mudra
For Garudasana 2 visualise yourself as a Garuda (Eagle)
For Garudasana 2, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Garudasana 2 is MahaNithyanandoham
The benefits of doing Garudasana 2 are:
• Controls discharge
• Improves digestion
• Strengthens hips
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Garudasana 2 is:
डावो पग मोड़ि येडी माहिलौं गुलफ मूलद्वार नीचै दे बैसे जीमणी पगथलि धरती टेकी॥
- Yoga Asanamala Sacitra 72 |
What is Naradasana | Naradasana is a Seated/Twist type of posture
The body areas stretched while doing Naradasana are:
Hip rotators,
Spine,
Shoulders,
Neck
The body areas that are engaged while doing this asana are Core muscles
Spinal rotators
Neck flexors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Ground sitting bone
• Lengthen spine
• Keep elbows wide
• Twist from base
• Breathe into twist
The Pranayama (breathing process) for Naradasana is Sitkari Pranayama
The Bandha (Energy pumping technique) for Naradasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Naradasana is Parushu Mudra
For Naradasana visualise Sage Narada
For Naradasana, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Naradasana is MahaNithyanandoham
The benefits of doing Naradasana are:
• Improves digestion
• Opens spine
• Relieves tension
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Naradasana is:
पिष्टि जु वाम पगथलि केरी भूपरि ताहि लगावे फेरी। गोडा सुधौ फणौ है जोई दछि पाखति राखै सोई॥
- Jogapradipyaka 298-302 |
What is Matsya Pithaka Asana | Matsya Pithaka Asana is a Seated type of posture
The body areas stretched while doing Matsya Pithaka Asana are:
Hip flexors,
Spine,
Shoulders,
Hamstrings
The body areas that are engaged while doing this asana are Core muscles
Arm muscles
Spinal flexors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Ground sitting bones
• Keep spine long
• Hold firmly
• Maintain balance
• Breathe steadily
The Pranayama (breathing process) for Matsya Pithaka Asana is Sitkari Pranayama
The Bandha (Energy pumping technique) for Matsya Pithaka Asana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Matsya Pithaka Asana is Prana Mudra
For Matsya Pithaka Asana visualise Matsya (Fish)
For Matsya Pithaka Asana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Matsya Pithaka Asana is MahaNithyanandoham
The benefits of doing Matsya Pithaka Asana are:
• Opens hips
• Improves flexibility
• Calms mind
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Matsya Pithaka Asana is:
वामेन वामाङ्गुष्ठं तु गृहीतं मत्स्यपीठकम्। योनि वामेन संपीड्य मेढ्रादुपरि दक्षिणम्॥४९॥
- Trisikhi Brahmanopanishad 48 |
What is Matsyendrasana | Matsyendrasana is a Seated/Twist type of posture
The body areas stretched while doing Matsyendrasana are:
Spine,
Hips,
Shoulders,
Neck
The body areas that are engaged while doing this asana are Core muscles
Spinal rotators
Obliques
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Ground sitting bone
• Lengthen spine
• Twist from base
• Keep shoulders level
• Breathe into twist
The Pranayama (breathing process) for Matsyendrasana is Sitkari Pranayama
The Bandha (Energy pumping technique) for Matsyendrasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Matsyendrasana is Sambhavi Mudra
For Matsyendrasana visualise Swamiji
For Matsyendrasana, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Matsyendrasana is MahaNithyanandoham
The benefits of doing Matsyendrasana are:
• Awakens kundalini
• Improves digestion
• Tones spine
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Matsyendrasana is:
मत्स्येन्द्रपीठं जठरप्रदीप्तिं प्रचण्डरुग्मण्डलखण्डनास्त्रम्॥ अभ्यासतः कुण्डलिनीप्रबोधं दण्डस्थिरत्वं हि ददाति पुंसाम्॥
- Hathapradipika 1.26 |
What is Kubasana | Kubasana is a Seated/Twist type of posture
The body areas stretched while doing Kubasana are:
Spine,
Hips,
Shoulders,
Neck
The body areas that are engaged while doing this asana are Core muscles
Spinal rotators
Arm muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Maintain twist
• Keep spine long
• Hold toes firmly
• Ground sitting bone
• Breathe deeply
The Pranayama (breathing process) for Kubasana is Sitkari Pranayama
The Bandha (Energy pumping technique) for Kubasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Kubasana is Prana Mudra
For Kubasana visualise yourself as a Camel
For Kubasana, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Kubasana is MahaNithyanandoham
The benefits of doing Kubasana are:
• Removes kapha
• Relieves rheumatism
• Deepens twist
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Kubasana is:
"एककमेक पादमाकुञ्च्य गजासनम् कुर्यात् कुबासनं भवति॥
- Yoga Asanamala Sacitra 92 |
What is Matsyendrasana 2 | Matsyendrasana 2 is a Seated/Twist type of posture
The body areas stretched while doing Matsyendrasana 2 are:
Spine,
Hips,
Shoulders,
Neck
The body areas that are engaged while doing this asana are Core muscles
Spinal rotators
Arm muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Deepen twist
• Keep spine tall
• Ground hands firmly
• Twist neck smoothly
• Breathe into rotation
The Pranayama (breathing process) for Matsyendrasana 2 is Sitkari Pranayama
The Bandha (Energy pumping technique) for Matsyendrasana 2 is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Matsyendrasana 2 is Sambhavi Mudra
For Matsyendrasana 2 visualise Matsya (Fish)
For Matsyendrasana 2, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Matsyendrasana 2 is MahaNithyanandoham
The benefits of doing Matsyendrasana 2 are:
• Enhances twist
• Opens chest
• Improves digestion
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Matsyendrasana 2 is:
मत्स्येन्द्रपीठं जठरप्रदीप्तिं चण्डमण्डलखण्डनम्। अभ्यासतः कुण्डलिनीबोधं दण्डस्थिरत्वं हि ददाति पुंसाम्॥
- Hathapradipika 10 chapters 2.12-13 |
What is Matsyendrasana | Matsyendrasana is a Seated/Twist type of posture
The body areas stretched while doing Matsyendrasana are:
Spine,
Hips,
Shoulders,
Neck
The body areas that are engaged while doing this asana are Core muscles
Spinal rotators
Obliques
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Ground sitting bone
• Lengthen spine
• Twist from base
• Keep shoulders level
• Breathe into twist
The Pranayama (breathing process) for Matsyendrasana is Sitkari Pranayama
The Bandha (Energy pumping technique) for Matsyendrasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Matsyendrasana is Sambhavi Mudra
For Matsyendrasana visualise Swamiji
For Matsyendrasana, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Matsyendrasana is MahaNithyanandoham
The benefits of doing Matsyendrasana are:
• Awakens kundalini
• Improves digestion
• Tones spine
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Matsyendrasana is:
मत्स्येन्द्रपीठं जठरप्रदीप्तिं प्रचण्डरुग्मण्डलखण्डनास्त्रम्॥ अभ्यासतः कुण्डलिनीप्रबोधं दण्डस्थिरत्वं हि ददाति पुंसाम्॥
- Hathapradipika 1.26 |
What is Kubasana | Kubasana is a Seated/Twist type of posture
The body areas stretched while doing Kubasana are:
Spine,
Hips,
Shoulders,
Neck
The body areas that are engaged while doing this asana are Core muscles
Spinal rotators
Arm muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Maintain twist
• Keep spine long
• Hold toes firmly
• Ground sitting bone
• Breathe deeply
The Pranayama (breathing process) for Kubasana is Sitkari Pranayama
The Bandha (Energy pumping technique) for Kubasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Kubasana is Prana Mudra
For Kubasana visualise yourself as a Camel
For Kubasana, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Kubasana is MahaNithyanandoham
The benefits of doing Kubasana are:
• Removes kapha
• Relieves rheumatism
• Deepens twist
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Kubasana is:
"एककमेक पादमाकुञ्च्य गजासनम् कुर्यात् कुबासनं भवति॥
- Yoga Asanamala Sacitra 92 |
What is Matsyendrasana 2 | Matsyendrasana 2 is a Seated/Twist type of posture
The body areas stretched while doing Matsyendrasana 2 are:
Spine,
Hips,
Shoulders,
Neck
The body areas that are engaged while doing this asana are Core muscles
Spinal rotators
Arm muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Deepen twist
• Keep spine tall
• Ground hands firmly
• Twist neck smoothly
• Breathe into rotation
The Pranayama (breathing process) for Matsyendrasana 2 is Sitkari Pranayama
The Bandha (Energy pumping technique) for Matsyendrasana 2 is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Matsyendrasana 2 is Sambhavi Mudra
For Matsyendrasana 2 visualise Matsya (Fish)
For Matsyendrasana 2, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Matsyendrasana 2 is MahaNithyanandoham
The benefits of doing Matsyendrasana 2 are:
• Enhances twist
• Opens chest
• Improves digestion
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Matsyendrasana 2 is:
मत्स्येन्द्रपीठं जठरप्रदीप्तिं चण्डमण्डलखण्डनम्। अभ्यासतः कुण्डलिनीबोधं दण्डस्थिरत्वं हि ददाति पुंसाम्॥
- Hathapradipika 10 chapters 2.12-13 |
What is Padmasana | Padmasana is a Seated/Meditative type of posture
The body areas stretched while doing Padmasana are:
Hip joints,
Knees,
Ankles,
Groin
The body areas that are engaged while doing this asana are Core muscles
Spinal erectors
Pelvic floor
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Enter pose gradually
• Keep spine tall
• Ground sitting bones
• Relax shoulders
• Breathe steadily
The Pranayama (breathing process) for Padmasana is Sitkari Pranayama
The Bandha (Energy pumping technique) for Padmasana is Mahamudra Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Padmasana is Sambhavi Mudra
For Padmasana visualise Goddess Lakshmi
For Padmasana, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Padmasana is Om Nithyanandoham
The benefits of doing Padmasana are:
• Calms mind
• Steadies breath
• Prepares for meditation
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Padmasana is:
आसनं द्विविधं प्रोक्तं पद्मं वज्रासनं तथा॥४॥ ऊर्ध्वोरुपरि चेद्धत्ते उभे पादतले यथा। पद्मासनं भवेदेतत् सर्वपापप्रणाशनम्॥५॥
- Yoga Cudamanyupanishad 1.4-5 |
What is Padmasana 2 | Padmasana 2 is a Seated/Meditative type of posture
The body areas stretched while doing Padmasana 2 are:
Hip joints,
Knees,
Ankles,
Tongue
The body areas that are engaged while doing this asana are Core muscles
Spinal erectors
Tongue muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Maintain Padmasana
• Press tongue gently
• Keep spine tall
• Hold toes firmly
• Breathe as instructed
The Pranayama (breathing process) for Padmasana 2 is Sitali Pranayama
The Bandha (Energy pumping technique) for Padmasana 2 is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Padmasana 2 is Prana Mudra
For Padmasana 2 visualise Goddess Lakshmi
For Padmasana 2, your gaze should be on the tip of the nose
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Padmasana 2 is Om Nithyanandoham
The benefits of doing Padmasana 2 are:
• Cools body
• Calms mind
• Controls hunger & thirst
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Padmasana 2 is:
उत्तानौ चरणौ कृत्वा ऊरूसंस्थौ प्रयत्नतः। ऊरूमध्ये तथोत्तानौ पाणी कृत्वा तु तादृशौ॥ नासाग्रे विन्यसेद्दृष्टिं दन्तमूलञ्च जिव्ह्या॥"
- Shiva Samhita 3.88-89 |
What is Kukkutasana | Kukkutasana is a Seated/Arm Balance type of posture
The body areas stretched while doing Kukkutasana are:
Wrists,
Arms,
Shoulders,
Core
The body areas that are engaged while doing this asana are Arm muscles
Core muscles
Shoulders
Chest
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Insert arms carefully
• Press palms firmly
• Engage core
• Lift smoothly
• Balance steadily
The Pranayama (breathing process) for Kukkutasana is Sitkari Pranayama
The Bandha (Energy pumping technique) for Kukkutasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Kukkutasana is Sambhavi Mudra
For Kukkutasana visualise yourself as Rooster
For Kukkutasana, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Kukkutasana is Om Nithyanandoham
The benefits of doing Kukkutasana are:
• Strengthens arms
• Builds core
• Improves balance
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Kukkutasana is:
पद्मासनं सुसंस्थाप्य नानूर्वोरन्तरे करौ। निवेश्य भूमावातिष्ठेद्व्योमस्थः कुक्कुटासनः॥४१॥
- Trisikhi Brahmanopanishad 41 |
What is Baddhakeki Asana | Baddhakeki Asana is a Seated/Arm Balance type of posture
The body areas stretched while doing Baddhakeki Asana are:
Wrists,
Elbows,
Core,
Shoulders
The body areas that are engaged while doing this asana are Arm muscles
Core muscles
Shoulders
Chest
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Place elbows carefully
• Press hands firmly
• Engage core
• Lift steadily
• Maintain Padmasana
The Pranayama (breathing process) for Baddhakeki Asana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Baddhakeki Asana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Baddhakeki Asana is Sambhavi Mudra
For Baddhakeki Asana visualise yourself as Peacock
For Baddhakeki Asana, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Baddhakeki Asana is Om MahaSadashivoham
The benefits of doing Baddhakeki Asana are:
• Strengthens arms
• Improves balance
• Builds core strength
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Baddhakeki Asana is:
धरामवष्टभ्य करद्वयेन तत्कूर्परि स्थापितनाभिपास्वर्श्वः उच्चासनो दण्डवदुत्थितः खे मयूरमेतत्प्रवदन्ति पीठम्॥४२॥
- Hatharatnavali 3.42-45 |
What is Mayurasana | Mayurasana is an Arm Balance type of posture
The body areas stretched while doing Mayurasana are:
Wrists,
Elbows,
Core,
Spine
The body areas that are engaged while doing this asana are Arm muscles
Core muscles
Back muscles
Shoulders
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Press elbows firmly
• Keep legs active
• Balance on arms
• Engage core fully
• Lift through chest
The Pranayama (breathing process) for Mayurasana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Mayurasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Mayurasana is Sambhavi Mudra
For Mayurasana visualise yourself as Peacock
For Mayurasana, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Mayurasana is Om MahaSadashivoham
The benefits of doing Mayurasana are:
• Strengthens arms
• Improves digestion
• Builds core strength
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Mayurasana is:
अथ वक्ष्ये महादेव मयूरासनमुत्तमम्। भूमौ निपात्य हस्तौ द्वौ कूर्परोपरि देहकम्॥२३.९१॥ कूर्परोपरिसंस्थाप्य सर्वदेहं स्थिराश्यः। केवलं हस्तयुगलं निपात्य भुवि सुस्थिरः॥२३.९२॥
- Hathapradipika 1.30 |
What is Makarasana | Makarasana is a Prone type of posture
The body areas stretched while doing Makarasana are:
Back,
Shoulders,
Neck,
Hips
The body areas that are engaged while doing this asana are Core muscles
Back muscles
Neck muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Keep forehead down
• Relax body
• Breathe deeply
• Open legs wide
• Release tension
The Pranayama (breathing process) for Makarasana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Makarasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Makarasana is Parushu Mudra
For Makarasana visualise yourself as a Crocodile
For Makarasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Makarasana is Om MahaSadashivoham
The benefits of doing Makarasana are:
• Relaxes spine
• Calms mind
• Relieves fatigue
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Makarasana is:
अध्यास्यः शेते हृदयं निधाय भूमौ च पादौ च प्रसार्यमाणौ। शिरश्च धृत्वा करदण्डयुग्मे देहाग्निकारं मकरासनं तत्॥३९॥
- Gheranda Samhita 2.40 |
What is Salabhasana | Salabhasana is a Prone type of posture
The body areas stretched while doing Salabhasana are:
Lower back,
Glutes,
Hamstrings,
Core
The body areas that are engaged while doing this asana are Back muscles
Glutes
Leg muscles
Core
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Press hands down
• Lift legs together
• Keep neck neutral
• Engage back muscles
• Breathe steadily
The Pranayama (breathing process) for Salabhasana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Salabhasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Salabhasana is Sambhavi Mudra
For Salabhasana visualise yourself as a Locust
For Salabhasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Salabhasana is Om MahaSadashivoham
The benefits of doing Salabhasana are:
• Strengthens back
• Tones legs
• Improves posture
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Salabhasana is:
अध्यास्यः शेते करयुग्मवक्षो भूमिमवष्टभ्य करयोस्तलाभ्याम्। पादौ च शून्ये च वितस्ति चोर्ध्वं वदन्ति पीठं शलभं मुनीन्द्राः॥३८॥
- Gheranda Samhita 2.39 |
What is Ustrasana | Ustrasana is a Prone type of posture
The body areas stretched while doing Ustrasana are:
Hip flexors,
Quadriceps,
Spine,
Chest
The body areas that are engaged while doing this asana are Back muscles
Glutes
Core
Thighs
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Hold feet firmly
• Open chest
• Keep neck safe
• Press thighs forward
• Breathe steadily
The Pranayama (breathing process) for Ustrasana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Ustrasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Ustrasana is Sambhavi Mudra
For Ustrasana visualise yourself as a Camel
For Ustrasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Ustrasana is Om MahaSadashivoham
The benefits of doing Ustrasana are:
• Opens front body
• Strengthens back
• Improves posture
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Ustrasana is:
अध्यास्यः शेते पदयुग्मव्यस्तं पृष्ठे निधाय्यापि धृतं कराभ्याम्। आकुञ्चयेत् सम्यगुदरास्यगाढं उष्ट्रञ्च पीठं योगिनो वदन्ति॥४०॥
- Gheranda Samhita 2.40 |
What is Dhanurasana | Dhanurasana is a Prone type of posture
The body areas stretched while doing Dhanurasana are:
Chest,
Shoulders,
Spine,
Quadriceps
The body areas that are engaged while doing this asana are Back muscles
Glutes
Core
Arm muscles
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Hold feet firmly
• Lift chest high
• Press feet up
• Keep neck long
• Breathe deeply
The Pranayama (breathing process) for Dhanurasana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Dhanurasana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Dhanurasana is Sambhavi Mudra
For Dhanurasana visualise yourself as a Bow
For Dhanurasana, your gaze should be forward
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Dhanurasana is Om MahaSadashivoham
The benefits of doing Dhanurasana are:
• Opens front body
• Strengthens back
• Improves flexibility
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Dhanurasana is:
प्रसार्य पादौ भुवि दण्डरूपौ करौ च पृष्ठे धृतपादयुग्मम्। कृत्वा धनुस्तुल्यविवर्तिताङ्गं निगद्य योगी धनुरासनं तत्॥१८॥
- Gheranda Samhita 2.18 |
What is Bhaga Asana | Bhaga Asana is a Seated type of posture
The body areas stretched while doing Bhaga Asana are:
Hip joints,
Knees,
Ankles,
Groin
The body areas that are engaged while doing this asana are Core muscles
Quadriceps
Hip flexors
These tips will help you get into the posture easily and hold the posture authentically for the best results! Read on:
• Align heels wide
• Keep spine tall
• Ground sitting bones
• Relax shoulders
• Breathe steadily
The Pranayama (breathing process) for Bhaga Asana is Sahaja Pranayama
The Bandha (Energy pumping technique) for Bhaga Asana is Mula Bandha
The Mudra (Prana or 'Life Force Energy' enriching hand-posture or technique) for Bhaga Asana is Sambhavi Mudra
For Bhaga Asana visualise Swamiji
For Bhaga Asana, your gaze should be on the Third eye
The Japa (repetitive chant to be rotated as a vibration inside the throat) for Bhaga Asana is Om MahaSadashivoham
The benefits of doing Bhaga Asana are:
• Aids digestion
• Opens hips
• Regulates prana
The Hindu scriptural mantra (Shastra pramana) that is chanted while doing Bhaga Asana is:
"दोउ फणां पाणि होय वैसे एडी दो गुदा निवैसै कोर पगथल्या की माहिली आयस माहि राखै मिली॥
- Jogapradipyaka 222-225 |
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