Pose, Steps, Video and Benefits of Bidalasana

Benefits of Bidalasana

This asana coordinates the breath and your movement. It is an important theme in the practice of asanas.  Your hip position plays a vital part in each pose. Doing this asana looses your spine and back. It stretches your shoulder and neck. Cat Tilt position stretches the back muscles and the abdominal muscles gets contracted.  The spinal fluid gets stimulated. This improves the circulation through core and spine and digestive tract.

Pose of Cat Pose

Bidalasana (cat pose)Steps of Bidalasana

1.  Start on your hands and knees. Position your hands directly beneath your shoulders and your knees directly beneath the hips. Have your fingers fully spread with the middle fingers pointing straight ahead. Make your back horizontal and flat. Gaze at the floor. This is your “neutral” positioning. When your pelvis is in neutral, your spine will be at full extension, with both the front and back sides equally long.

2.  As you wait for the inner cue, do not sag into your shoulders. Instead, create a line of energy through each arm by pressing downward into your hands and lifting upward out of your shoulders. Go back and forth like this several times to make sure you understand the movement. As you exhale, sag into your shoulders and do the incorrect action; as you inhale, lengthen the arms, lift out of the shoulders and do the correct action.

3.  When you are ready to begin, breathe in deeply. As you exhale, turn your hips into Cat Tilt. Do this by gently pulling the abdominal muscles backward toward the spine, tucking the tailbone (coccyx) down and under, and gently contracting the buttocks. Press firmly downward with your hands in order to stay lifted out of the shoulders, and press the middle of your back toward the ceiling, rounding your spine upward. Curl your head inward. Gaze at the floor between your knees.

Video of Cat Pose


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 and must be observed if you suffer from any chronic or recent back pain or injury.


Yoga exercise for shoulder

Yoga exercise for shoulderMaintaining health is a big concern for us.  In order to maintain your health you have to do exercise regularly.  You can maintain your shoulder by doing the exercise as stated below:

1.  Do this exercise slowly and keep your spine straight and your neck relaxed.

2.  Raise your right shoulder and then drop it down.

3.  Raise your left shoulder and then drop it down.

4.  Raise both shoulders at once and then drop them down again.

By doing this you can ease your shoulder tension. Further you can do stretching exercise for the shoulder.  For that the steps are given below.

1. Sit in any comfortably erect position. Hold the strap and straighten your arms forward. While inhaling move your arms up until they are overhead, and exhale as you bring them down behind you.

2. Coordinate this movement with your breathing, making the movement smooth. Make sure the strap is sufficiently long and your hands sufficiently far apart, so that you can keep your arms straight. If you cannot keep your arms straight, lengthen the strap.

Yoga and Recovery from Substance Abuse

Yoga and Recovery from Substance AbuseIf you want to be healthy you have to be free from addiction like caffeine, Nicotine, Sleeping Aids, Sugar, etc.  If you get addicted then you will forget your strength which causes damages to you.  Doing Yoga practice makes your health in a fit and proper. Yoga teaches your power and strength. Further it teaches you the techniques to get relieved and you might feel better and strengthen again. Yoga develops the energy level within you and it is a natural stimulant. Your mind will be fresh. Hence you throw away the harmful substances which hurt you.  As a quick fix you add sugar. Doing Yoga regularly you will find the consumption of sugar is reduced because of the boost of energy within your body.

Yoga for eyes

  • Yoga for eyesFirst five seconds close your eyes and after open and close it again. Six times do this exercise.
  • You are working with computer screen that time you will get up from every half an hour and move a bit around. Take one glass water and provide it to your eyes with a break of two minutes.
  • Minimum one minute close the eyes and rotate the eyeballs.
  • Gently rub the eye palms around one minute. It is called palming.  In our eyes are need darkness to refresh. Doing every eye exercise that time we finish palming. Now relax the eyes.
  • Now you will imaging there is a big clock in your front side. You watch no twelve for ten seconds and after vertically watch number six. Minimum ten times do this exercise. After you will move horizontally move your eyes position in three to nine and finally watch diagonally (two to seven and ten to four).
  • Sambhavi mudra means your two eyes eye bolls are same time see the middle of the eyebrows, in few seconds hold and after move your eye bolls to your nose.
  • Gradually, through your view to the ceiling at that time you will inhale. And after exhale at that time your view goes to down in a vertical line towards the floor. Six times do this exercise.
  • Any exercise helps to your eyes fresh. So do walking and other kind of exercises.
  • Normally we blink our eyes. In our work busy that time we can not blink the eye’s will be suffer. So take effort to more blink.
  • In your workplace lights are dim its good for your eyes. Avoid bright lights. Bright lights increases eye strain.
  • Reduce your computer, laptop and television brightness. With out strain the eyes are adjust to dim light.
  • Strengthen the organ which adjusts the lens of the eye, by this exercise, and you may never need spectacles. Sit in a room by the window, and focus on a point in the distance. Hold your arm straight out in front of you, in the same direction as the point you are focusing on, with your thumb extended in a ‘thumbs-up’ position. Your thumb should be directly in the line of vision of the object you are focusing on in the distance. Now, keep shifting your focus from your thumb to the point in the distance. Do this around ten times, and at least once a day.

Yoga and children

yoga and childrenThe glandular and nervous systems are growing for the children under 16 and Yoga exercises on these systems may hinder their natural growth.  Safe practice of children is to practice simple breathing and meditation exercises as long as the breath is never held.  This helps children to concentrate, relax, cope with stressful events and emotional upsets. When the children are trained under Yoga techniques are better capable of managing the emotional upsets. The asanas and breathing techniques provide strong compression and deep massage of the parts of the body. Glandular system largely controls the growth. Yoga asanas powerful mental and physical effects may hamper with the natural growth.

About Yoga

about yogaYoga is a Sanskrit term which is a universally known generic term for the mental, physical and spiritual practice.  It originates in ancient India. In Hindu philosophy there are six astika and it is the one. In other context and tradition is has been defined as “union with the divine”. In the 19th century Yoga has been brought to West by Hindu monks. Across the Western world it became popular in 1980s as a system of physical exercise. Effectiveness of Yoga has been studied by many. In the United States long term Yoga practitioners reported it as a mental health and musculo-skeletal improvements.

Types and Benefits of Hatha Yoga

Types and Benefits of Hatha Yoga

Shrishti Krama Hatha Yoga

Benefits – improve concentration, flexibility and energy

Rakshana Krama Hatha Yoga

Benefit – Body and mind relaxation.

Adhyatamika Krama Hatha Yoga

Benefit – To strengthen their bond with the inside.

Siksana Krama Hatha Yoga

BenefitAims at perfection in all asanas and the further development from pranayama exercises develops major instruments of yoga.

Chikitsa Krama Hatha Yoga

Benefit – Removing the dysfunctions from the body.

Shakti Krama Hatha Yoga

Benefit – developing power within the saints and yoga practitioners.


Meaning of Hatha yoga

Meaning of hatha yoga asanaHa meaning “sun” and tha meaning “moon,” Hatha yoga is generally translated as yoga, to unity “pairs of opposites.” Sometimes Hatha Yoga is also called as “full power yoga” because it requires a lot of physical effort. Hatha yoga is certainly yoga, this is the best of the West, which is one reason why there are so many definitions of Hatha Yoga is known.
In the Indian tradition, hatha yoga is one of the four great traditions of tantric yoga. Hatha yoga focuses primarily on practical tasks, (asanas) and breath control (pranayama), the subtle channels (Nadi) energy. So you could say, Hatha yoga focuses on the third and fourth stage of the Eightfold Path of Yoga Hatha Yoga Astanga.Tavoitteena is, of course, attached to it. Barriers to pratyahara steps (sense withdrawal), dharana (concentration), dhyana (meditation) and Samadhi (Libra), and many schools of yoga Hatha see these additional under Hatha Yoga measures.

Hatha Yoga comes in many traditions and varieties, such as Kashmir Yoga, Iyengar Yoga, Ashtanga Vinyasa Yoga, etc.