Hip Openers

Yoga Journal Yoga Poses Types of Poses Hip Openers

 Arm Balances
 Backbends
 Balancing
 Binds
 Chest Openers
 Core Yoga
 Forward Bends
 Hip Openers
 Inversions
 Restorative Poses
 Seated
 Standing Poses
 Twists
 Yoga for Strength

Loosen tight hips, improve your range of motion and circulation, alleviate back pain + more in
these yoga hip openers.


Bharadvaja’s Twist
Bharadvajasana I
This gentle twist is a tonic for the spine and the abdominal organs.

Bound Angle Pose
Baddha Konasana
One of the best hip openers around, Bound Angle Pose counteracts chair- and cardio-
crunched hips.


Child’s Pose
Balasana
Take a break. Balasana is a restful pose that can be sequenced between more challenging
asanas.

Cow Face Pose
Gomukhasana

Can’t see the cow face? Notice that the crossed legs look like the lips. The bent-elbow arms,
one up and one down, are the ears.


Eagle Pose
Garudasana

You need strength, flexibility, and endurance, and unwavering concentration for Eagle Pose.

Easy Pose
Sukhasana
Don’t let the name fool you. If you’re used to sitting in chairs, Easy Pose or Sukhasana can
be quite challenging.


Extended Hand-To-Big-Toe Pose
Utthita Hasta Padangustasana

In Extended Hand-to-big-toe Pose, maintaining solid grounding through the standing foot
helps keep you steady.

Fire Log Pose
Agnistambhasana

The Fire Log Pose stretches the outer hips intensely, particularly the piriformis, which is
often the main culprit of sciatic pain.


Half Lord of the Fishes Pose
Ardha Matsyendrasana

Half Lord of the Fishes pose energizes the spine and stimulates the digestive fire.

Marichi’s Pose
Marichyasana III

Sometimes called the Sage’s Pose, Marichi’s Pose is a wise addition to any practice.


Noose Pose
Pasasana

In the noose pose, the arms are wrapped around the squatting legs and the hands are clasped
behind the back, forming a “noose.”

One-Legged King Pigeon Pose
Eka Pada Rajakapotasana

One-Legged King Pigeon Poseis a deep backbend that puffs the chest, making a yogi
resemble a pigeon.


Pose Dedicated to the Sage Marichi I
Marichyasana I

Folding into Marichyasana I or Pose Dedicated to the Sage Marichi I calms your mind,
extends your spine, and gives your internal organs a healthy squeeze.

Reclining Bound Angle Pose
Supta Baddha Konasana

A classic restorative posture, Supta Baddha Konasana or Reclining Bound Angle Pose can be
modified for any level of hip and groin resistance.


Wide-Angle Seated Forward Bend
Upavistha Konasana

Upavistha Konasana is good preparation for most of the seated forward bends, twists, and the
wide-leg standing poses.


 Wide-Legged Forward Bend
Prasarita Padottanasana

Open wide into Prasarita Padottanasana I to increase flexibility by leaps and bounds.

Recently Added in Hip Openers


Pose of the Week: Lord of the Dance Pose With a Strap
Lord of the Dance Pose (Natarajasana) requires foundation, stability, concentration,
flexibility, and balanced action — everything you need as you set out to achieve your goals
for the New Year.


Hip-Opening Pose: Fire Log

Fire Log Pose (Double Pigeon) opens the hips and the groin, and releases tension, anxiety,
and pent-up stress.

Q+A: Why Are Hip-Openers So Good for Me?

Hip openers bring release in many areas that are tight and bring a sense of release across the
board to many practitioners.


Challenge Pose: 5 Steps to Move into Eka Pada Koundinyasana I

Find length and stay centered to lift step by step into the One-Footed Pose dedicated to the
Sage Koundinya I.


Prep Poses: Eka Pada Koundinyasana I

Learn to move from your midline, or central axis, in these three poses to prep for the One-
Footed Pose dedicated to the Sage Koundinya I.


Open-Your-Hips Flow Video

Stephanie Snyder’s video sequence can ease back pain and clear negative emotions by
releasing your hips.

Practice for Inner Poise

This video sequence will help you cultivate a sense of strength, stability, and balance in
Anantasana (Side-Reclining Leg Lift).

Work It: Standing Thigh Stretch

This pose stretches the hip and leg muscles that get tight from sitting all day, causing tension
in the lower back.


Work It: Chair Warrior

Chair Warrior stretches tight hips and leg muscles, igniting a sense of inner strength and
power.

 Work It: Happy Hips Pose

Sitting for long periods tightens the outer hip and buttocks. This hip opener releases the hip
rotators.

Seated and Floor-Based Flow

In this floor-based sequence by Janet Stone, you’ll move energy through the lower body. For
a year of Yoga Journal’s […]


 Watch + Learn: Bound Angle Pose

In this video, learn how to sit comfortably in Baddha Konasana (Bound Angle Pose).

Watch + Learn: Half Lord of the Fishes Pose

Stay present during this video demonstration of Ardha Matsyendrasana to glean the full
benefit.

Pre-Meditation Hip Openers

This 5-minute video takes us through gentle hip openers to prepare the body to sit in
meditation.
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 Pose Finder:
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View by Pose Type:

 Arm Balances
 Backbends
 Balancing
 Bandha
 Binds
 Chest Openers
 Core
 Forward Bends
 Hip Openers
 Inversions
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 Strength
 Twists
List of Yoga Poses: A-Z Asana Guide
Need step-by-step instructions for a yoga pose? Browse this alphabetical list for pose benefits, how-
to information, and contraindications. Your go-to directory for all things asana.

English Name Sanskrit Name Pose Type

Bharadvaja’s Twist Bharadvajasana I Hip Openers,
Seated, Twists
Big Toe Pose Padangusthasana Forward Bends
Standing Poses
Boat Pose Paripurna Navasana Core Yoga,
Seated, Yoga fo
Strength
Bound Angle Pose Baddha Konasana Forward Bends
Hip Openers,
Seated
Bow Pose Dhanurasana Backbends,
Chest Openers
Bridge Pose Setu Bandha Sarvangasana Backbends
Camel Pose Ustrasana Backbends,
Chest Openers
Cat Pose Marjaryasana Core Yoga,
Chair Pose Utkatasana Core Yoga,
Standing Poses
Yoga for
Strength
Child’s Pose Balasana Forward Bends
Hip Openers,
Restorative
 Poses
Cobra Pose Bhujangasana Backbends,
Chest Openers
Corpse Pose Savasana Restorative
Poses
Cow Face Pose Gomukhasana Hip Openers,
Seated
Cow Pose Bitilasana Backbends,
Chest Openers,
Crane (Crow) Pose Bakasana Arm Balancesm
Core Yoga
Dolphin Plank Pose Arm Balances,
Core Yoga
Dolphin Pose Core Yoga,
Standing Poses
Yoga for
Strength
Downward-Facing Dog Adho Mukha Svanasana Forward Bends
Standing Poses
Yoga for
Strength
Eagle Pose Garudasana Balancing, Hip
Openers,
Standing Poses
Sukhasana Hip Openers,
Easy Pose
Seated
Eight-Angle Pose Astavakrasana Arm Balances,
Extended Hand-To-Big-Toe Pose Utthita Hasta Padangustasana Balancing, Hip
Openers
Extended Puppy Pose Uttana Shishosana Standing Poses
Forward Bends
Extended Side Angle Pose Utthita Parsvakonasana Standing Poses
Yoga for
Strength,
Extended Triangle Pose Utthita Trikonasana Standing Poses
Yoga for
Strength
Feathered Peacock Pose Pincha Mayurasana Inversions,
Yoga for
Strength
Fire Log Pose Agnistambhasana Hip Openers,
Seated
Firefly Pose Tittibhasana Arm Balances
Fish Pose Matsyasana Backbends,
Chest
Openers,
Arm Balances,
Core Yoga,
Four-Limbed Staff Pose Chaturanga Dandasana
Yoga for
Strength
Garland Pose Malasana Standing Poses
Gate Pose Parighasana Standing Poses
Backbends,
Half Frog Pose Ardha Bhekasana
Chest Openers
Hip Openers,
Half Lord of the Fishes Pose Ardha Matsyendrasana
Seated, Twists,
Balancing,
Half Moon Pose Ardha Chandrasana
Standing Poses
Balancing,
Inversions,
Handstand Adho Mukha Vrksasana
Yoga for
Strength
Happy Baby Pose Ananda Balasana Core Yoga,
Forward Bends
Head-to-Knee Forward Bend Janu Sirsasana
Seated
Hero Pose Virasana Seated
Heron Pose Krounchasana Seated
High Lunge Standing Poses
High Lunge, Crescent Variation Standing Poses
Forward Bends
Intense Side Stretch Pose Parsvottanasana
Standing Poses
Restorative
Legs-Up-the-Wall Pose Viparita Karani
Poses
Backbends,
Chest Openers,
Locust Pose Salabhasana
Yoga for
Strength
Backbends,
Balancing,
Lord of the Dance Pose Natarajasana
Chest Openers,
Standing
Lotus Pose Padmasana Seated
Low Lunge Anjaneyasana Standing Poses
Hip Openers,
Marichi’s Pose Marichyasana III
Seated. Twists
Monkey Pose Hanumanasana Seated
Mountain Pose Tadasana Standing Poses
Binds, Hip
Openers,
Noose Pose Pasasana
Twists, Yoga
for Strength
Backbends, Hip
One-Legged King Pigeon Pose Eka Pada Rajakapotasana
Openers
One-Legged King Pigeon Pose II Eka Pada Rajakapotasana II Backbends
Peacock Pose Mayurasana Arm Balances
Pigeon Pose Kapotasana Backbends
Arm Balances,
Core Yoga,
Plank Pose
Yoga for
Strength
Plow Pose Halasana Inversions
the Sage Koundinya I Eka Pada Koundinyanasana I Arm Balances,
 Twists
the Sage Koundinya II Eka Pada Koundinyanasana II Arm Balances
Binds, Forward
Bends, Hip
the Sage Marichi I Marichyasana I
Openers,
Seated
Hip Openers,
Reclining Bound Angle Pose Supta Baddha Konasana Restorative
Poses
Restorative
Reclining Hand-to-Big-Toe Pose Supta Padangusthasana
Poses
Restorative
Reclining Hero Pose Supta Virasana
Poses
Revolved Head-to-Knee Pose Parivrtta Janu Sirsasana Seated, Twists
Standing Poses
Revolved Side Angle Pose Parivrtta Parsvakonasana Twists, Yoga
for Strength
Standing Poses
Revolved Triangle Pose Parivrtta Trikonasana Twists, Yoga
for Strength
Arm Balances,
Scale Pose Tolasana
Core Yoga
Forward Bends
Seated Forward Bend Paschimottanasana
Seated
Shoulder-Pressing Pose Bhujapidasana Arm Balances
Side Crane (Crow) Pose Parsva Bakasana Arm Balances
Arm Balances,
Side Plank Pose Vasisthasana Balancing,
Core Yoga
Balancing,
Side-Reclining Leg Lift Anantasana
Core Yoga
Backbends,
Sphinx Pose
Chest Openers,
Staff Pose Dandasana Seated,
Standing Forward Bend Uttanasana Forward Bends
Forward Bends
Standing Half Forward Bend Ardha Uttanasana
Standing Poses
Forward Bends
Standing Split Urdhva Prasarita Eka Padasana
Standing Poses
Balancing,
Supported Headstand Salamba Sirsasana
Inversions
Balancing,
Supported Shoulderstand Salamba Sarvangasana
Inversions
Balancing,
Tree Pose Vrksasana
Standing Poses
Backbends,
Chest Openers,
Upward Bow (Wheel) Pose Urdhva Dhanurasana
Yoga for
Strength
Backbends,
Upward Facing Two-Foot Staff Dwi Pada Viparita Dandasana
Chest Openers
 Yoga for
Upward Plank Pose Purvottanasana
Strength
Upward Salute Urdhva Hastasana Standing Poses
Backbends,
Upward-Facing Dog Pose Urdhva Mukha Svanasana
Chest Openers
Standing Poses
Warrior I Pose Virabhadrasana I Yoga for
Strength
Standing Poses
Warrior II Pose Virabhadrasana II Yoga for
Strength
Balancing,
Standing
Warrior III Pose Virabhadrasana III
Poses.Yoga for
Strength
Forward
Wide-Angle Seated Forward
Upavistha Konasana Bends.Hip
Bend
Openers.Seated
Forward Bends
Hip
Wide-Legged Forward Bend Prasarita Padottanasana Openers.Standi
ng Poses, Yoga
for Strength
Arm Balances,
Wild Thing Camatkarasana
Chest Openers

Bandha, Meditation, Mudra, Pranayama

English Name Sanskrit Name Type

Big Mind Meditation Dhyana
Breath Retention Kumbhaka Pranayama Pranayama
Calm Heart Meditation Dhyana
Channel Cleaning Breath Nadi Shodhana Pranayama Pranayama
Conqueror Breath Ujjayi Pranayama Pranayama
Cross-Heart Kirtan Kriya Meditation Dhyana
Pranayama
Deer Seal Mrigi Mudra
Yoga Mudra
Do-the-Right-Thing Meditation Dhyana
I-Want-It-So-Badly Meditation Dhyana
Intuition Meditation Dhyana
Lion Pose Simhasana Pranayama
Loving Your Enemies Meditation Dhyana
Mantra Meditation Dhyana
Net-Bearer Bond Jalandhara Bandha Yoga Bandha
Practice Enlightenment Meditation Dhyana
Root Bond Mula Bandha Yoga Bandha
 English Name Sanskrit Name Type
Yoga Bandha
Salutation Seal Anjali Mudra
Yoga Mudra
Self-Inquiry Meditation Dhyana
Single Nostril Breath Surya Bhedana Pranayama Pranayama
Skull Shining Breath Kapalabhati Pranayama Pranayama
Upward Abdominal Lock Uddiyana Bandha Yoga Bandha
Yoga of Sound Breath Svara Yoga Pranayama Pranayama

Connect
Amazing Health Benefits and Different Types of Yoga
by Dr. Cynthia Thaik

Are you looking for a way to get fit that builds strength, flexibility, and muscle, yet can relax the
mind and improve your mood and overall well-being at the same time? If so, yoga may be the
perfect practice for you. This ancient art from India dates back over 5,000 years, yet today it is one
of the most popular forms of exercise for people all over the world. Yoga offers many health benefits
to practitioners, including increased strength, balance, and energy, and a decrease in stress, disease,
and depression. There are many different types of yoga, so it is easy to find a style to suit any taste.

‘Yoga is like music: the rhythm of the body, the melody of the mind, and the harmony of the soul
create the symphony of life.’ – B.K.S. Iyengar

Health Benefits of Yoga

Studies show that yoga can have an extremely positive effect on the health and well-being of those
who practice it on a regular basis. This low-impact form of exercise involves physical poses that
stretch the muscles, which relieves tension and pain in the muscles by releasing lactic acid in the
joints. The long duration of the poses also helps to build and tone muscles, particularly those in the
core area such as the abs and the obliques. Yoga also involves controlled breathing, which increases
lung capacity as well as self-awareness of the body. Researchers have found that people who take
yoga often experience lower blood pressure, cholesterol, and glucose levels, as well as an increase in
white blood cells, better concentration, and less stress. The practice of yoga has many health
benefits associated with it, so read below to discover 63 benefits of incorporating yoga in to you or
your patient’s fitness program.
A consistent yoga practice decreases blood pressure through better circulation and oxygenation of the body.

A slower pulse rate indicates that your heart is strong enough to pump more blood with fewer beats.
Regularly practicing yoga provides a lower pulse rate.
Yoga improves blood circulation. By transporting nutrients and oxygen throughout your body, yoga practice
provides healthier organs, skin, and brain.

Like the circulatory system, a lower respiratory rate indicates that the lungs are working more efficiently.
Yoga decreases the respiratory rate through a combination of controlled breathing exercises and better
fitness

A combination of lower heart rate and improved oxygenation to the body (both benefits of yoga) results in
higher cardiovascular endurance.
Yoga practice massages internal organs, thus improving the ability of the body to prevent disease.
Additionally, an experienced yoga practitioner becomes better attuned to her body to know at first sign if
something isn’t functioning properly, thereby allowing for quicker response to head off disease.

Gastrointestinal functions have been shown to improve in both men and women who practice yoga.

Yoga practice has frequently been correlated with a stronger immune system.
Pain tolerance is much higher among those who practice yoga regularly. In addition to pain tolerance, some
instances of chronic pain, such as back pain, are lessened or eliminated through yoga (see below for more
on back pain).

Having a balanced metabolism results in maintaining a healthy weight and controlling hunger. Consistent
yoga practice helps find the balance and creates a more efficient metabolism.

Yoga stimulates the detoxification process within the body.Detoxification has been shown to delay aging,
among many other health benefits

The very nature of yoga teaches the practitioner how to hold and control one’s body in a more healthful
position. Through consistent practice, your posture will improve so that you look more confident and
healthy.
One of the premises of yoga is that you are using the weight of your own body for overall strength.

Regular yoga practice provides consistent energy. In fact, most yogis state that when you perform your yoga
correctly, you will feel energized after your yoga session rather than tired.
The benefits of a better metabolism along with the exercise of yoga work to keep your weight in check.
Additionally, the stretching of muscles longwise helps to reduce the amount of cellulite that can build
around muscles.

Because of the many benefits to both body and mind that a yoga routine can provide, many find that their
sleep is much better.

An integral part of the yoga practice is balance and control over your body. With a consistent practice, you
will find that your overall balance will improve outside the yoga class.
Yoga is derived from Sanskrit and means "to join together and direct one’s attention." This is exactly what
happens to your body after you start practicing yoga. Yogis find that their body works together much better,
resulting in more graceful and efficient body movements.

Doing yoga will give you an increased awareness of your own body. You are often called upon to make small,
subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own
body. This can lead to improved posture and greater self-confidence.

With a strong body core, you receive better posture and overall body strength. A strong core helps heal and
reduce injuries. This is why a lot of athletes do yoga as cross training (boxers, MMA fighters, etc).
Yoga can improve your sexuality through better control, more relaxation, and more self-confidence.

Overall well-being improves with yoga practice. The combination of creating a strong mind-body connection,
creating a healthy body, and focusing inward can all lead to improvement in your mood

The concentration required during yoga practice tends to focus your attention on the matter at hand,
thereby reducing the emphasis you may have been putting on the stress in your life.
One benefit to the controlled breathing used in yoga is a reduction in anxiety.

Continued practice of yoga results in a balance of many hormones and nervous system, which brings about a
more stable, positive approach to life.
Most yogis report a huge reduction in the amount of hostility they feel as well as a sense of control when
anger flares. This calm effect is likely from the relaxation and meditation that is incorporated in their yoga
practice that leads to an overall calming of the nervous system. Less hostility means lower blood pressure
and stress and a healthier approach to life.

Researchers have shown that as little as eight weeks of yoga practice can result in better concentration and
more motivation.

Improved blood circulation to the brain as well as the reduction in stress and improved focus results in a
better memory.

The attention required in yoga to maintain the structured breathing in conjunction with yoga poses sharpens
the ability to keep a sharp focus on tasks.
In yoga, you learn the interconnectedness of all of life. Your yoga practice soon evolves from a personal
journey to one connecting to to the community at large where your social skills improve along with your
yoga practice

Concentrating so intently on what your body is doing has the effect of bringing calmness. Yoga also
introduces you to meditation techniques, such as watching how you breathe and disengagement from your
thoughts, which help calm the mind.

Yoga practice lowers cholesterol through increased blood circulation and burning fat. Yoga practice is a great
tool to fight against harmful cholesterol levels.
Your lymphatic system boosts your immunity and reduces toxins in your body. The only way to get your
lymphatic system flowing well is by movement. The specific movements involved in yoga are particularly
well-suited for promoting a lymphatic system.

There is evidence to suggest that yoga may lower blood glucose levels.

As does any good exercise program, yoga reduces the sodium levels in your body. In today’s world of
processed and fast foods that are full of sodium, lessening these levels is a great idea.
Practicing yoga helps to regulate and control hormone secretion. An improved endocrine system keeps
hormones in balance and promotes better overall physical and emotional health.

Triglycerides are the chemical form of fat in the blood, and elevated levels can indicate a risk for heart
disease and high blood pressure. A recent study shows that yoga can lead to "significantly lower" levels of
triglycerides.

Yoga has been shown to increase the level of red blood cells in the body. Red blood cells are responsible for
carrying oxygen through the blood, and too few can result in anemia and low energy.
Vitamin C helps boost immunity, helps produce collagen, and is a powerful antioxidant; and a yoga regimen
can increase the vitamin C in your body.

Due to the low impact of yoga and the controlled aspect of the motions, there is a very low risk of injury
during yoga practice compared to other forms of exercise.

In many forms of exercise, the sympathetic nervous system kicks in, providing you with that fight-or-flight
sensation. Yoga does the opposite and stimulates the parasympathetic nervous system. The
parasympathetic system lowers blood pressure and slows the pace of your breathing, which allows
relaxation and healing.
Consistently practicing yoga leads to better muscle tone.

Subcortical regions of brain are associated with well-being, and yoga is thought to dominate the subcortex
rather than the cortex (where most exercise dominates).

Yoga consumes less oxygen than traditional exercise routines, thereby allowing the body to work more
efficiently.
With yoga, breathing is more natural and controlled during exercise. This type of breathing provides more
oxygen-rich air for your body and also provides more energy with less fatigue.

Without practice, eye-hand coordination diminishes. Yoga maintains and improves eye-hand coordination

The strong mind-body connection and flexibility gained from yoga leads to grace and skill.
Working the entire body, yoga improves endurance and is frequently used by endurance athletes as a
supplement to their sport-specific training.

Becoming aware of your body and how it moves, as one does in yoga practice, leads to increased depth
perception.

Yoga reduces stress, lowers blood pressure, keeps off weight, and improves cardiovascular health, all of
which lead to reducing your risk of heart disease.
. It is well documented that weight-bearing exercise strengthens bones and helps prevent osteoporosis.
Additionally, yoga’s ability to lower levels of cortisol may help keep calcium in the bones

In addition to the glucose reducing capabilities of yoga, it is also an excellent source of physical exercise and
stress reduction that, along with the potential for yoga to encourage insulin production in the pancreas, can
serve as an excellent preventative for type II diabetes.

. Individuals with carpal tunnel syndrome who practiced yoga showed greater improvement than those who
wore a splint or received no treatment at all. Researchers saw improved grip strength and reduction of pain
in the study participants.
There is some evidence to show that reducing symptoms of asthma and even reduction in asthma
medication are the result of regular yoga.

The slow, deliberate movement of yoga poses coupled with the gentle pressure exerted on the joints
provides an excellent exercise to relieve arthritis symptoms. Also, the stress relief associated with yoga
loosens muscles that tighten joints.

Using yoga in the early stages of muscular dystrophy can help return some physical functions. The practice
of Pranayam yoga helped one teen regain many of his abilities lost to muscular dystrophy.
Regular yoga practice has been shown to reduce the number of migraines in chronic migraine sufferers

Exercise that does not elevate respiration, yet increase oxygen levels in the body is ideal for treating chronic
bronchitis. Luckily, yoga can do this, as well as aerate the lungs and provide energy.

Studies of people with OCD have shown that practicing yoga has lead to a reduction in symptoms–resulting
in less medication or medication no longer needed.
Due to the practice of yoga and overall better posture, the digestive and elimination systems work more
efficiently. If the practitioner also has a healthy diet, any constipation will be eliminated through yoga.

–
Using a neti pot to clear the sinuses is an ancient form of yoga to help reduce or eliminate allergy symptoms.
Certain types of breathing can also help clear the nasal passages.

Yoga practice can help control some of the side effects of menopause.
Yoga reduces spinal compression and helps overall body alignment to reduce back pain

Types of Yoga

Hatha
Hatha is an excellent type of yoga for beginners or those looking for stress relief, as it involves slow-
paced and gentle poses, controlled breath work, and meditation. It is a combination of the basic
elements of yoga, and a good starting point for those new to the practice.

Vinyasa
Vinyasa yoga involves fast-paced poses and synchronized breathing. It is often called ‘flow’ yoga
because the movements and the breath flow together in a smooth, continuous motion. This is a great
workout for those looking for a more active form of yoga.

Ashtanga
Ashtanga is a very intense form of yoga, and best suited to those who have experience with yoga
practice. It involves steady breathing and vigorous, continuous poses. It is very good for building
muscle strength and tone, and is often called ‘power yoga’ for its physically demanding nature.

Bikram
Bikram yoga was created by Bikram Choudhury in the 1970s in Los Angeles, and has become
famous as the original ‘hot yoga’. Practitioners work on a series of 26 poses in a room heated
between 95-105 degrees. This helps to relax the muscles, increase flexibility, and detoxify the body
through sweating.

Restorative
Restorative yoga focuses on connecting the body to the mind, and holding gentle postures to restore
the energy in the body. Classes may include props such as blankets, ropes, and blocks to align the
body and many of the poses are done lying down.

Whether your aim is to release stress and tension after a hard day, focus on aligning the mind and
body, or sweating through an intense workout, there is sure to be a style of yoga for you. Yoga not
only makes you look and feel good, but it can also help ward off harmful conditions such as high
blood pressure, heart disease, and depression. Those with existing medical conditions should consult
a health care professional before starting a yoga program.

Relaxing Yoga Poses To Do On The Bed Before Sleeping

Start tomorrow today

An evening routine is a great way to set yourself up to experience an awesome tomorrow. A relaxing
bath, a yummy glass of warm, spiced milk or maybe even some journaling are a few actions that
could make the morning great. Another great choice is yoga, right there in your bed.

Asanas to do before going to Sleep:

Here are a few asanas that you can do before going to sleep that may help you rest better.

1. Jathara Parivartanasana

Jathara Parivartanasana
Jathara means stomach; Parivartanasana means turning or rolling about. If you come to my classes,
it is no surprise that I love this pose. Of all the poses, I think this pose and its variations are
responsible for keeping me flexible. I always practice this pose before going to sleep and have for
the past 20 something years. Ease into it if it is your first time exploring this pose.

Steps:
1. Lie on your back with your legs extended.
2. Draw your knees up into your chest one at a time and wrap your arms around your legs, hugging
them. Rock side to side to massage the back.
3. Continue holding onto your right knee with both hands and extend your left leg all the way out
onto the bed.
4. With your left hand on the right knee, draw the right knee across the left side of the body towards
the bed. Keep both shoulders down and extend the left arm straight away from the body.
5. Hold for a few breaths or until the back releases, (or relax and enjoy for a few minutes). Inhale,
bring both knees and head back to center, and repeat on the other side.

Modifications and Props:

• Use a blanket under the knee if you feel you need some support (so your knee isn’t just hanging
there).

Variations:
• Take both knees to the left and hold the right knee down with the left hand. Release your back.
Hold for a few breaths and come back to center. Repeat on the other side.

Benefits:
• Stretches the spine and shoulders
• Improves digestion and circulation
• Strengthens the lower back
• Relieves lower backache, neck pain, and sciatica
• Opens the hips and chest

Contraindications: (or reasons not to do this pose)

• High or low blood pressure
• Diarrhea
• Headache
• Menstruation
• High blood pressure

2. Thread the Needle Pose

Thread the Needle Pose

I have really tight shoulders from biking, especially the rhomboids (muscles between the shoulder
blades). This pose helps to stretch them so that prāna can have a head start in healing this tricky part
of the back.
Steps:
1. Start in table position.
2. Weave the left arm under the right and place straight away from the body, as you twist through the
lumbar and thoracic spine, place the shoulder on the floor.
3. Lift right arm up towards the ceiling and intensify the stretch.
4. Keep the majority of the weight on the shoulder to create the traction for the stretch.
5. Repeat other side.

Modifications and props:

• Place a blanket on the bed and place the shoulder on it if padding is needed.
• Can be made into a balance by lifting the leg on the same side as the arm that is lifted.

Benefits:
• Stretches shoulders and posterior rotator cuffs
• Stretches oblique
• Strengthens legs

Contraindications:
• Neck injuries
• Upper back injuries
• Migraines
• Pregnancy

3. Supta Virasana

Supta Virasana
Supta means lying down, vira means hero. I always say that “no pain, no gain” is such a washed up
theory. You shouldn’t have to experience pain in order to manifest what you need. That is silly. This
pose, however, shoots holes in my theory if the legs and back are not ready for it. So one of the best
places to try it out is on your bed, where the mattress can give space when the muscles and tendons
do not. Use blankets and pillows for comfort.

Steps:
1. Start in Virasana (Hero’s pose).
2. Exhale and lean back onto your hands, then your forearms and elbows.
3. Once you are on your elbows, place your hands on the back of the pelvis and release your lower
back and upper buttocks by spreading the flesh down toward the tailbone.
4. Then finish reclining, either onto the bed or the support of blankets or bolsters. Take both arms
out to the side.
5. Stay in this pose for 30 seconds to 1 minute. Gradually extend your stay to 5 minutes. To come
out of the pose, inhale and press your forearms against the bed, exhale and bring your chin towards
your chest and come onto your hands back into Virasana. As you come up, lead with your sternum,
not your head or chin.

Modifications and Propping:

• If you’re not able to recline fully on the bed, set a bolster or one or more folded blankets behind
yourself to fully support your spine and head.
• Use as much height as you need to make the position reasonably comfortable.
• To help release the groins, lay some weight across the creases of the top thighs where they join the
front pelvis.
• Start with a 10-pound sandbag and gradually over time increase the weight to 30 pounds or so.

Variations:
• Before doing Supta Virasana you can start with its halfway variation, Supta Ardha Virasana
(Ardha means half). To sit in Ardha Virasana, draw just your right leg back into Virasana. You can
keep your left knee bent with the foot on the floor, or straighten your left leg by pushing out through
the heel. Then recline as described above, either onto a support or the bed. Come out as
recommended for Supta Virasana, then repeat with the left leg back.

Benefits:
• Stretches the abdomen, thighs, and deep hip flexors (psoas), knees, and ankles
• Strengthens the arches
• Relieves tired legs
• Improves digestion
• Helps relieve the symptoms of menstrual pain

Contraindications:
• Serious back problems
• Knee issues
• Ankle problems
• Avoid this pose unless you have the assistance of an experienced instructor.

4. Viparita Karani
Viparita Karani
Viparita means turned around, reversed, inverted; karani means doing, making, action. This is every
body’s favorite pose. It is not only good for relaxation, but I could write an entire blog on the
benefits this pose has when it comes to your lymphatic (immune) system. Proper propping is a must
here. Go for the joy, bliss and just ahhh factor.

Steps:
1. Take two folded blankets placing the raw edges against a wall. Sit with your right side against the
wall or headboard and your back against the blankets. Exhale, and with one smooth movement, and
swing your legs up onto the wall or headboard as your bottom comes up onto the blankets and your
shoulders and head slide down onto the bed.
2. Your sitting bones don’t need to be right against the wall, but they can be “dipping” down into the
space between the support and the wall or headboard.
3. Lift and release the base of your skull away from the back of your neck and soften your throat.
Open your shoulder blades away from the spine and release your hands and arms out to your sides,
palms up.
4. Keep your legs relatively firm, just enough to hold them vertically in place. Release the heads of
the thigh bones and the weight of your belly deeply into your torso, toward the back of the pelvis.
Soften your eyes and turn them down to look into your heart.
5. Stay in this pose anywhere from 5 to 15 minutes. To come out of the pose, slide the legs down the
wall (headboard), bend the knees and slowly sit up.

Variations:
• If you have enough wall space, you can slide your legs apart into a wide “V” to stretch your inner
thighs and groins.
• You also can bend your knees, touch the soles of your feet together, and slide the outer edges of
your feet down the wall, bringing your heels toward the pelvis.
• Then you can push your hands against the top inner thighs to stretch the groins.
• Remember, however, never push on your knees to open the groins.

Benefits:
• Anxiety
• Arthritis
• Digestive problems
• Headache
• High and low blood pressure
• Insomnia
• Migraine
• Mild depression
• Respiratory ailments
• Urinary disorders
• Varicose veins
• Menstrual cramps (performing pose during menstruation)
• Premenstrual syndrome
• Menopause
• Relieves tired or cramped legs and feet
• Gently stretches the back legs, front torso, and the back of the neck
• Relieves mild backache
• Calms the mind
• Helps drain lymphatic system

Contraindications
• During menstruation
• Serious eye problems
• Glaucoma
• Serious neck problems
• Serious back problems

5. Savasana

Savasana
Sava means corpse (Corpse Pose). This is a great way to balance your prāna before you move to
your favorite sleep position.

Steps:
1. From a seated position, roll down one vertebrae at a time, flex the knees as you roll down. Once
your back is on the bed, straighten the legs. Allow the legs to open naturally. Lightly lift your
buttocks off the bed by pushing down with your hands and lengthen through the lumbar spine.
Lower the buttocks back to the bed.
2. Dorsi flex the right foot and lengthen the leg. Plantar flex the foot and hold for a couple of
seconds. Then relax muscles in the leg, the ankle, and toes. Do the same for the left leg. Allow the
calf and inner thigh to release. Leg may turn outwards naturally.
3. Lengthen the arms above your head for a long stretch, and then take them towards the ceiling as
you open up your back, allowing the shoulder blades to stretch away from the spine. Bring the hands
down by your sides with the palms facing the ceiling. Spread the fingers and then relax the shoulders
and hands.
4. Bringing the chin to the chest, stretch the neck. Then lay the head back to the bed. Relax the jaw
and soften the tongue off the top of the mouth.
5. Taking long deep breaths, allow the body to release any tension that remains in the body.
6. Stay in Savasana for 5-15 minutes. When you are ready to come out of the pose, take a couple of
deep breaths, wiggle toes and fingers, and when ready, roll to the right side for a couple of breaths.
By pressing the left hand into the bed, slowly push yourself up to seated position.

Modifications and propping:

• You can use a folded blanket or towel under the neck for comfort. You can also use an eye cover to
help with relaxation.
• If it hurts your lower back to keep legs straight, you can place a folded blanket or bolster under the
knees.
• If it hurts legs to allow them to turn outward, you can use a strap around the feet to keep the hips
turned forward.

I think you will enjoy your “before you go to bed” poses so much that upon waking, you will want to
do a few more asana to transition into the day centered and balanced. Watch for my next article on
Yoga Asanas to do in Bed when you Wake up.

6 Yoga Poses To Practice On Bed After Waking Up

You might as well want to check out the first part of the series dealing with : Yoga on bed before
going to sleep.

Yoga has been one of the purest forms of safely getting rid of the unhealthy aspects of your life.
Moreover, the practising of yoga offers plethora of remedial assurances for varied sicknesses ranging
from physical pain to mental stress.

However, most of the people don’t get time to keep themselves mentally and physically fit due to the
lack of time and proper location to perform different yoga poses or any other form of fitness
regimes. Perhaps, this array of yoga poses could help them and others who have been looking to start
practising yoga.

These poses that we have for you are something that you wouldn’t hesitate to practice on a daily
basis, because you can simply do it on your bed. Since, these are also the poses that are apt for
performing in the morning; you might find it easy to perform them soon after waking up on your
very bed.

Apanasana (reverse child’s pose)

Apanasana
The rocking action is said to release serotonin and melatonin, which bring on a calming and blissful
feeling. No wonder babies loved being rocked to sleep and who says you should not start your day
calm and as blissful as a baby?

Steps:
1. Lie on the bed with your legs extended.
2. Bend your knees in toward your chest and separate your knees.
3. Draw your knees tighter and wrap your arms around your legs.
4. Roll to your right.
5. Roll to your left.
6. Repeat several times.

Benefits:
• Stretches the spine and shoulders
• Improves digestion
• Massages the abdominal organs and back
• Relieves lower back pain
• Opens the hips
Contraindications:
• Knee injuries
• Hernia

Sukhasana (sukha means joy, easy)

Sukhasana
This is an easy pose, so sit up on the bed in a relaxed fashion. No need for a full lotus here.
Steps:
1. With the buttocks on the bed, cross the legs. Ankles lined up one in front of the other.
2. Remove any flesh from the sit bones by pulling it back so that you sit on the fronts of your sits
bones.
3. Rest the hands on the knees with the palms facing up or down. Knees should be lower than the
pelvis.
4. Grounding the sit bones into the bed, reach up through the lumbar spine, open the shoulders
pressing the chest forward and relax your shoulders.
5. Relax the face, release the jaw, and soften the tongue.
6. Breathing through the nose; diaphragm drops on the inhale and rises on the exhale.

Modifications and props:

Place a folded blanket under the knees or under the hip bones.

Benefits:
• Opens the hips
• Lengthens the spine
• Promotes groundedness and inner calm

Contraindications:
Recent or chronic knee or hip injury or inflammation

Nadi Shodhana
Nadi Shodhana
(Nadi means “river of energy”; Shodhana means “to expel from the body”)
Steps:
1. Sit comfortably and bring your attention to your breath. Spend a few minutes breathing naturally.
2. Create Vishnu mudra with either your right or left hand.
3. You will begin this pranayama by inhaling in both nostrils and then exhaling out of one nostril.
This is accomplished by closing off one of the nostrils using either the thumb or the ring finger. If it
is before noon, you will exhale out the left nostril first, and if it is after 12 noon, you will exhale out
the right nostril first.
4. You will then inhale in the same nostril you just exhaled from and switch nostrils using either the
thumb or the ring finger and exhale the opposite nostril. Inhale in that same nostril and switch before
exhaling out the other nostril. For example: Inhale in both nostrils. Close off the right nostril with
your thumb (let’s assume you are right- handed) and exhale out the left nostril. Inhale in the left
nostril and close it off with your ring finger and exhale out the right nostril. Inhale in the right nostril
and close it off again using the thumb and exhale out the left nostril. Continue this for several
minutes. Conclude by exhaling out the opposite nostril that you first exhaled from.

Benefits:
Increases respiratory health

Bhujangasana (serpent pose)

Bhujangasana
This is an easy stretch for the back but try not to come up too high. It feels great especially if you are
a back sleeper.

Steps:
1. Lie on your stomach. Bend your elbows and place your hands directly underneath your shoulders.
Draw the legs together, with the inner thighs, knees, and heel actively touching. With the back of the
neck lengthening, gaze straight ahead. Press you pubic bone down as you draw your buttocks
together and tighten the thighs
2. Inhale and begin lifting the chest up and the chin forward. Press the hands down into the bed.
Keep your toes on the bed. Exhale. Inhale and lift a little higher, shifting part of your weight onto
your arms. Hold here and exhale.
3. Inhale and lift one more time straightening your arms.
4. Exhale, relaxing the shoulders. Lengthen the fingers and press the weight down through them.
Stay here if this is good.
5. If you want more, you can inhale and lift through the chest looking up over your head or to your
third eye.
6. Hold for a few breaths. When you are ready, release your chin forward. Inhale.
7. Exhale, releasing to the bed.

Modifications and props:

If this is too taxing on the lower back, lower, and as you come back up, pull the chest forward
through your hands as you stretch through the spine separating the vertebrae and breathe in between
them into the discs.

Variations:
If this still is too much, go to your forearms to sphinx pose

Benefits:
-Strengthens the spine
-Strengthens the arms and shoulders, wrists, forearms, and hands
-Stretches abdominals and lungs
-Opens heart and lungs
-Therapeutic for asthma
-Relieves stress and fatigue
-Firms the buttocks
-Stimulates abdominal organs
-Soothes sciatica

Contraindications:
-Back injury or pain
-Headache
-Pregnancy
-Carpal Tunnel

Balasana (child’s pose)

Balasana
Beautiful counter pose for your back after serpent pose.
Steps:
1. Kneel on the bed. Touch your big toes together and sit back on your heels. You can separate your
knees if you find this more comfortable.
2. Exhale and fold the torso down over the thighs.
3. Place your forehead on your bed. Lay your hands besides your thighs palms facing the ceiling,
bring your arms up over your head (as in picture and relax your shoulders. Broaden your sacrum
across the back of your pelvis.
4. Lengthen your tailbone away from the back of the pelvis.
5. Lengthen the neck as you imagine that the crown of your head is reaching forward. Allow the
shoulders to open at the shoulder blades.
6. Balasana is a resting pose. Stay anywhere from 30 seconds to 3 minutes.
7. To come out of the pose, place your hands besides the chest and lift through the torso as you press
your tailbone downward into the pelvis.

Modifications and props:

If it is difficult to sit on your heels, place a folded blanket between the thighs and calves.

Variations:
-To lengthen the torso, reach the hands up over the head. With each inhale, reach the hands further
out lifting the buttocks up slightly. On the exhale, lay the buttocks back down to the bed.
-Take a slight twist to the side by walking your hands first to the right and then to the left. Wiggle
about a little sometimes loosens up tight hips.

Benefits:
-Stretches the hips, thighs, and ankles
-Calms the brain and helps relieve stress and fatigue
-Relieves back and neck pain when done with head and torso supported

Contraindications:
-Pregnancy
-Diarrhea
-Knee injury
Virasana with arm circles

Virasana
Another great pose for mornings, especially if you are a side sleeper. It gets the shoulders moving
and the toxic waste that has stagnated there moving out of the joint.

Steps:
1. Sit comfortably in Virasana (as seen in picture above) or Sukasana
2. Place the fingers of the right hand on the right shoulder and gently make a circle with your elbow.

Virasana_with_arm_circles_2
Virsasana_with_arm_circles_4
3. Continue making circles, but each time, make them a little bit bigger (we are opening up the
shoulder joint).
4. Continue doing this for 10 circles one direction and then 10 the other direction.
5. Change arms and repeat.
6. Finish by rolling both shoulders forward and then back.

4 Yoga Mudras/Asanas To Enhance Your Sexual Vitality

Why the Spark is important for a Relationship?

Some call it the “seven year itch” but ask anyone who has spent more than 5 years in a married
relationship and chances are you will hear some whining. Relationships goes through dry spells, no
matter how steamy they were at the beginning. About 70% couples, especially in metropolitan cities,
have to actually struggle to keep the passion alive in their relationship. Add to these increasing
instances of men suffering from Premature Ejaculation and Erectile Dysfunction.

Marriage is an altogether different ball game from a live-in relationship, dating, or friendship.
Factors like busy schedules, work pressures, stress, monotony, children and old age can wreak havoc
in your sex life. Let’s face it, sex is the glue that holds a relationship together. More often than
naught a gap in sexual desire leads to drop in passion in a marriage and the mutual “caring” gets
pushed to the back burner.
Role of Yoga to Revitalize and bring back the Balance:
Yoga, apart from working wonders for your mind and soul, also enriches your sex life. Yoga helps
you become aware of your senses and also understanding your sexual core. Through various asanas,
mudras, pranayamas, and meditation, Yoga can create the right balance needed to appreciate,
experience, and express your sexuality better.

As more and more people are discovering that practicing yoga holistically alters their mind-body-
soul connection and it brushes off on your sex life as well, you need to approach these techniques
under the guidance of an experienced Yoga practitioner. Yoga preaches adopting a proper diet and
lifestyle while practicing these yoga techniques daily.

4 Yoga Mudras/Asanas To Enhance Your Sexual Vitality:

1. VAJROLI MUDRA:

Vajroli Mudra.
o Sit in any comfortable meditative posture with eyes closed head and spine straight.
o Now inhale, hold the breath in and try to draw the urethra upward. This action is similar to holding
back on urge to urinate. Hold the contraction for as long as your feel comfortable. Then exhale while
releasing the contraction.
o Repeat this mudra minimum 10 to 15 times.

Benefits:
o This mudra regulates and tones the entire uro-genital system.
o It balances testosterone levels and sperm count and gives control over premature ejaculation.
o Problems like prostates hypertrophy are prevented.

2. SHAVASANA:
Shavasana
o Lie down on the floor on your back, keep the legs straight on the floor with feet apart by about your
shoulder width.
o Keep the arms straight by your sides with hands placed about six inches away from the body. The head
and spine should be in a straight line.
o Close your eyes gently. Make the whole body loose and stop all physical movement, mentally watch
your breathing and allow it to become rhythmic and relaxed.

Benefits:
o This asana helps release physical and mental strain and fatigue.
o The breathing becomes more regulated and controlled naturally. This asana improves optimum
capacity of lungs and increases intake of oxygen.
o Relaxation helps to open up blocked arteries, including the penile arteries and the increased oxygen
levels improve mental clarity and focus.

3. VATAYANASANA:

Vatayanasana
o Stand with feet together and bend the right knee and place the foot on the left thigh in the half
padmasan position.
o Then place the hand in Namaskar (folded in prayer) position. Maintain the balance and hold the position
for a short duration.
o Release the right leg repeat the practice with the opposite leg, breathing normally.
o Do it two times on each side.

Benefits:
o This asana develops the ability to retain seminal fluid and regulates the reproductive system and
prevent premature ejaculation.
o It also strengthens the leg muscle and knee joints.
Caution:
o Do not rush into the sequence. This asana requires more coordination than muscular strength.

4. ASWANI MUDRA:

Aswani Mudra.
o Sit in a comfortable position closes eyes and breathing normal.
o Focus your attention to the anal area. Contract the anal muscles for a few seconds without feeling any
strain.
o Then relax for a few seconds. Repeat the contraction and relax the anal muscles. Make the contractions
more rapid.

Benefits:
o It is very helpful to prevent premature ejaculation.
o The inflammation of prostate gland is also cured by this mudra.
o It helps to alleviate piles, constipation and prevents the escape of pranic (“vital life force”) energy from
the body.

10 Yoga Poses That Improve Your Sex Life

Have you ever wondered why people who practice yoga on a regular basis seem so happy and at
peace? It could be because people who do yoga frequently experience a huge boost in the overall
quality of their sex lives. From increased stamina and flexibility to better self-confidence and
heightened body sensitivity, the connection between yoga and great sex is crystal clear. Yoga can
benefit both men and women in the bedroom, so if you and your partner are looking for a way to
spice things up between the sheets, it may be time to head to the yoga studio.

Yoga for Stamina

It’s such a letdown to realize that you need to take a breather during sex because you simply don’t
have the stamina to continue. Yoga employs techniques for building core stability and muscle
control, all while making you breathe hard and build up a sweat. Your increased stamina can only
lead to longer-lasting sex between you and your partner, and you’ll be thrilled to realize how much
longer you can keep up with the rigorous demands of a healthy sex life.

Increasing Endurance with Yoga

Yoga teaches muscle control in all areas of the body, including the pelvis and groin. Men who
experience the common problem of premature ejaculation will find that they can better control
muscles in the groin and pelvis, which can lead to increased endurance during sexual performance.
Women benefit from the same muscle control techniques, and many women find that female-
dominant sex positions that were too difficult to hold for long in the past become easier after
learning yoga.

Strength and Flexibility

One of the most marked characteristics in people who practice yoga is a more advanced level of
flexibility, which can really come in handy if you want to get a little more creative with your
repertoire of sexual positions. If you’ve ever looked at a Kama Sutra and thought that some of the
positions seemed outlandishly difficult, you might think again once yoga improves your range of
motion and flexibility.

Top 10 Yoga Poses to Help Improve Your Sex Life

Though all yoga positions have their benefits, yoga instructors recommend these as the top 10
positions for improved sexual function.

1. Sitting Wide-Legged Straddle Pose

Sitting Wide-Legged Straddle Pose – Image Credit @Fitsugar

This pose really amps up the blood flow to the groin area. In a sitting position with flexed feet,
spread the legs as wide as comfortably possible. Engage the thigh muscles as you press the legs into
the floor. You may either sit up straight in this pose, or you can draw your chest downward toward
to the floor for a deeper exercise.

2.Viparita Karani Pose

Viparita Karani Pose
This pose focuses on circulation in the pelvic area. Lie on your back on the floor with straight legs
held in the air, perpendicular to the body. You may also use a wall to support the legs and help to
keep them stick-straight.

3.Child’s Pose

Child’s Pose
This pose helps to relax both the mind and body, and can effectively clear away the stress of the day
to allow you to focus on your partner. From a kneeling position, sit on your heels and let your back
arch gently. You may stretch your arms out in front of you on the floor or bring them to rest with
your palms beside your feet.

4.Bridge Pose
Bridge Pose
The Bridge Pose targets the muscles at the pelvic floor, which can lead to stronger, more controlled
orgasms. To perform the bridge pose, begin on the floor on your back. Gently, with bent knees, lift
your butt until your thighs are parallel to the floor, forming a bridge. Hold this pose for between 30
seconds and a minute.

5.Lotus Pose

Lotus Pose
The lotus pose promotes flexibility of the hip and thigh muscles, which are central to most sexual
positions. For the lotus pose, sit cross-legged on the floor and, with your hands, pull each of your
feet up to rest on the top of the opposite thigh. You should feel a deep stretching of the thigh muscles
for the duration of the pose.

6.Plow Pose
Plow Pose
The plow pose increases blood flow to the brain to enhance alertness and stimulation. It also
stretches the back to reduce the risk of injury during sex. Begin by lying face-up on the floor and
gently bring your straightened legs up in the air over your body, bringing your toes to rest on the
floor behind your head. You can either rest your arms against your back or push them gently into the
floor by your side.

7.Eagle Pose

Eagle Pose
The eagle pose is a visually alluring position that enhances circulation in the cervical area, which
may make it more pleasurably sensitive during intercourse. Standing on one leg, twine the other leg
around the one that is rooted on the floor. Squeezing your legs gently together will cause a rush of
blood to the area when you release the pose.

8.Goddess Pose
Goddess Pose – Image Credit @DoYouYoga
Every woman wants to feel like a goddess, and the goddess pose can help with that. As an added
bonus, this pose works wonders to alleviate the pain of menstruation. From a seated position, bring
your feet inwards towards you so that your legs are bent. Gently roll your back down towards the
floor until you are fully lying down, keeping legs in the same bent position.

9.Downward Dog Pose

Downward Dog Pose

Downward dog is one of the most basic of all yoga poses, and is essential to learn if you plan to do
yoga regularly. Begin on the floor on your hands and knees and push the hips back while
straightening your legs. You should end up with your butt in the air, with your body in a bridge-like
formation.

10.Lizard Pose
Lizard Pose – Image Credit @CrossFit Warrior Spirit
Like the lotus pose, the lizard pose promotes flexibility in the hips and pelvis. From a downward dog
pose, bring your right foot up to join the outside of the right wrist. Bend the right knee, keeping your
thigh parallel to the floor. If possible, lower yourself gently onto your elbows

Asanas – A Small Step To Yoga

There is a misconception these days that asanas mean Yoga or vice-versa. This is incorrect. Asanas
are a very small part of one of the paths to Yoga which is Ashtanga Yoga. It is probably not even
five percent of Yoga. In fact, there are many other paths to Yoga where asanas as a practice do not
even figure.

Why This Focus on Asanas in Yoga?

Yoga started become popular in the last fifty years or so with the physical aspect of Yoga and Hatha
Yoga. Also asanas, kriyas and breathing techniques started getting focused on as effective therapies.
This brought in the misunderstanding that Yoga is mainly asanas. Also, Yoga went to the west as
physical practices and came back as acrobatics, something for muscles, energy, fitness, slim bodies
and therapy. So the entire essence of asanas as well as Yoga is lost.

What are asanas?

Asanas are the third step in Ashtanga Yoga as given in the Yoga Sutras of Patanjali. There are one
hundred and ninety five sutras and only three of them refer to asanas. These have been defined as
sthiram sukham asanam. This means the following:
- Any pose which is correctly done.
- The posture and the anatomy should be correct.
- The pose should cause no discomfort at all.
- We should be able to hold the pose for a reasonable length of time without pain, discomfort or
fatigue for at least two minutes and going up to three hours. Of course this is not possible initially.

Progress with Asanas

Once we progress and are able to hold a pose for longer durations, we are actually supposed to give
up asanas and only focus on breathing and meditation. The best and the only asanas to do even as
per the Hatha Yoga scriptures are meditative postures. It is clearly mentioned, that attachment to
asanas is incorrect unless these are practiced as meditation and to build internal awareness. However,
we have to practice them due to the following reasons:

- Asanas and kriyas start making the body healthy. If we have illnesses, diseases or low immunity
we will not be able to practice pranayama or meditate.
- We have to be physical fit right up to the cellular level. This can happen only with asanas and no
other physical activity or sports.
- Our body should be capable of sitting in an upright position for long hours without getting
physically fatigued or getting back aches. Asanas provide this training and prepare the body.
- Asanas help train the mind which is initially very restless. The whole mind has to be focused on the
body and breathing, else you will not be able to get into or retain a posture.
- Asanas help build up body awareness. Yoga as therapy works, but to actually progress on Yoga,
one has to build awareness. If you do not practice with awareness, it just becomes an acrobatic
exercise.
- The mind is lazy. Asanas train the mind. Imagine doing the same practices in the same order for the
same length of duration, at the same time and in the same place for months in a row. It is scary. If
you can manage this, a lot of positive changes occur with the mind and in your life.

Why Focus on Asanas?

Even though we have seen that asanas are not Yoga, they are one of the most important aspects of
Yoga. Asanas provide complete exercise to the body at all levels;

- Cardiovascular exercise
- Weight bearing exercising
- Stretching and strengthening
- Anaerobic and aerobic

This is essential as we are all becoming sedentary. Asanas also involve the breath and has a positive
impact on the entire breathing process. In addition, they help calm the mind and make it focused. So
For all beginners on the path to Yoga, the first three steps for quite a few years are more than
enough; Yama, Niyama and Asanas.

2 Yoga Asanas To Cure Thyroid Imbalances Naturally

Why is the Thyroid so important?

We are driven by the fear of fatal ailments from cancer to diabetes and our energies and our health
consciousness are focused on keeping ourselves safe from these disorders. But what if there are one
organ that controls almost every aspect of how the body responds to internal and external stimuli by
releasing or suppressing hormones? This one organ, the thyroid, not only determines the reaction in
our body but the impact of the chemicals on every other other organ and process.

A balanced, optimally functioning thyroid augers well for a healthy basal metabolic rate,
cardiovascular system, hormone production, glucose, protein, bone and cholesterol metabolism, red
blood cell production, and gastrointestinal, liver function, gall bladder and brain function.

Balancing Thyroid function the Yoga Way:

If you are looking to naturally cure any imbalances in your thyroid functioning you can take the
Yoga route to trigger the body’s self-healing process. Here are two asanas that you can practice daily
to bring equilibrium and heal multiple ailments:

Sarvanga Asana
Introduction:
People who practice Yoga vouch by importance of the Sarvanga- asana. It positively impacts not
just the nervous system but is a perfect asana for thyroid gland imbalances. This asana activates
the blood circulation process (reverse flow) stimulating the thyroid gland and the entire varicose –
vein system . While performing this asana, the thyroid stays below the heart forcing purified blood
to nourish the thyroid gland.
Sarvanga Asana
Method:
- Lay on your back or in a dorsal position.
- Keep both legs together and inhaling deeply raise both legs slowly.
- Using your palms to support your lower back raise your hips along with your legs.
- Keeping your elbows as support for your back raise your legs high till your hips, back and legs are
vertically in one straight parallel line.
- The elbows will ensure support for the the shoulders and neck.
- In this position the Thyroid gland gets pressed by your chin.
- Ensure that your body alignment is vertical without tilting either left or right.
- Breathe normally while in this position and try to relax your body.
- Your entire body weight should be supported by your shoulders.

Best time: Early morning or evening.

Duration: Start with 2 mins and extend up to 10 mins.
Benefits:
- Thyroid gland and its hormones which regulate growth and development of all body systems and
processes.
- Blood circulation, nerve stimulation and digestive system.

Matsya asana:
Matsya-asana literally means swimming like a fish in flooding water. Don’t get put off by the
name as this asana is actually quite easy.
Matsya asana
Steps:
This asana can be performed in three various steps:

1st step:
- Lay on your back or in dorsal position.
- Get into lotus pose or Padma Asana (Place right leg on left thigh and left leg on right thigh).
- Fold your hands from the elbow behind your head and rest your head on folded arm like you keep
your head on pillow.

2nd step:
- Lay on your back or in dorsal position.
- Get into lotus pose or Padma Asana (Place right leg on left thigh and left leg on right thigh).
- Hold left toe with right hand and right toe with left hand.

3rd step:
- Lay on your back or in dorsal position.
- Get into lotus pose or Padma Asana (Place right leg on left thigh and left leg on right thigh).
- Bend your head backwards from the neck such that you create an arc.
- Try to remain in this posture for at least minimum 15 secs initially. Increase duration as per
capacity.

Benefits:
- Practice this asana soon after Sarbanga- asana to ease the pressure on the neck and tongue.
- Improves back muscles and strengthen back bone.
- Improves nervous system.