Author Archives: Raja Sabeek

Pose, steps and Benefits of Wall Plank

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Benefits of Wall Plank

  • Strengthen legs, neck, shoulders and arms.
  • Strengthen back bones.
  • Reduce back pain.
  • Improve blood circulation.

Wall Plank Pose

downward dog at the wall

Steps

  1. First start with Tadasana after stand facing wall that time the distance between you and the wall is in your arm’s length. Bend frontward from your plant and shoulders at that time your fingers wide, palms are place on the wall, in your middle finger point the ceiling straightly.
  2. In to the wall compact your fingers and towards the floor you will lengthen the tailbone and depict your navel back. The pelvis is to boost your ribs. An active belly helps to work with a real lower back curve.
  3. You start to walk back, end at the waist and also place your hands in the wall and also walking down the wall. Gradually go to L – shape. Above the L-shape image is given. You will feel pain that time stop the asana and after the following days try to go L-shape.
  4. Into the body you raise lower ribs and the navel, during reach long into the floor the legs and the tailbone although reaching arms, head and the spine towards the wall.
  5. Do this asana for minimum 10 breaths to maximum 20 breaths.

Caution:

Before doing any asana you must know your health. When you feels pain while doing any asanas then you have to stop it immediately. A trained instructor can guide you in a better way.

Pose, Steps and Benefits of Dandasana

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Benefits of Dandasana

  • Improve our body alignment
  • Strengthens legs

Pose (Staff Pose)

dandasana, staff pose

Steps

  1. First sit on the floor and stretch your legs in front of you.
  2. Place your both hands in the both side floor near your body.
  3. After slowly inhale and exhale.

Dandasana Video (Staff Pose)

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Caution:

Before doing any asana you must know your health. When you feels pain while doing any asanas then you have to stop it immediately. A trained instructor can guide you in a better way.

Pose, Steps and Benefits of Hanumanasana

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Benefits of Hanumanasana

  • Increasing flexibility, alignment and balance.
  • Reducing injuries in legs, we while do other actions like sprinting, jogging, climbing, and cycling.
  • Improves digestion, blood circulation and releases the entire toxins.
  • Quire insomnia.
  • Relieves stress.
  • Improving peaceful sleep.

Monkey pose (hanumanasana)

Monkey pose (hanumanasana)

Steps

  1. Straighten the right leg and bend your fingers you on the carpet.
  2. Very gently and slowly forward to push to the right until you feel resistance.
  3. When you run a piece of hamstring feel that you need to get your fingers on the floor or otherwise prevented.
  4. We use our hands to support the pressure weight and weight of our paralyze the screen, so it is never too much.
  5. Want a strong stretch, but no pain. You should be able to get deep and comfortable in and out of your nose all the time, and your quads will protect your hamstrings.

Hanumanasana Video (Monkey Pose)

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Caution:

Before doing any asana you must know your health. When you feels pain while doing any asanas then you have to stop it immediately. A trained instructor can guide you in a better way.

Pose, Steps and Benefits of Adho Mukha Svanasana

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Meaning
Adho Mukha Svanasana (AH-doh MOO-kah shvah-NAHS-anna)

adho = downward
mukha = face
svana = dog
Benefits of Adho mukha svanasana

  • Boost self-confidence.
  • Improve cognition and brain function.
  • Reduce depression and anxiety.
  • Tones and strengthens the legs and arms.
  • Straightens and lengthens the spine has help to relieve lower back, middle and upper pain.

Downward-facing dog pose
adho mukha svanasana pose
Steps
1. Spread your fingers upward with your fingers, hips and knees under your     fingers upward.

2. Inhale and lift your knees on the floor and sit-bones reach ceailing.

3. At the beginning to keep the knees slightly bent and lifted from the ground.

4. Exhale and rectangular belly through the movement of the abdomen against his heels.

5. The decline heels and feet are extended without hamstring tension or traction in the pan.

6. Scroll legs slightly inward and back heel slightly outward.

7. Maintaining gentle pressure on the base of the fingers.

8. Develop Blades and feel their movement toward the tailbone.

9. Keep the long neck of his head comfortably in compliance with the poor.

10. Joints of the knee and the elbow was not locked.

11. Emphasize the length of the back, keeping the adequacy of the hands and feet. For beginners, a little sweetness stored in the knees and heels touch the ground.

12. Hold for a few breaths, then switch to come down or a new pose to rest in thunderbolt pose or child’s pose.

Adho Mukha Svanasana Video (Downward facing dog pose)

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width=”400″
height=”auto”
description=”Adho mukha svanasana video (Downward-facing dog pose)”
player=”5″
autoload=”true” autoplay=”false”
loop=”false” autorewind=”true”
skin=”mejs-ted”
/]

Caution:

Before doing any asana you must know your health. When you feels pain while doing any asanas then you have to stop it immediately. A trained instructor can guide you in a better way.