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Yoga for Weight Loss : 21 Best Yoga Poses to Reduce Belly Fat for Female Beginners at Home-10 Days

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Yoga for Weight Loss Introduction

We all know yoga is a beautiful gift from India to the whole humankind. Yoga was mentioned in the Rigveda, which is a collection of Vedic hymns written in Sanskrit language.

Thousands of years ago, our ancestors carved simple and advanced yoga asanas on the rocks, leaves etc. These were traced by archaelogical surveys held in Indus valley sites, which is the oldest civilization in the world.

Those transcriptions guides us to an innovative weight loss therapy.

In this guide, we talk about how is that therapy going to help us in weight loss.

Weight Loss – Isn’t That an Interesting Topic to Talk On?

Definitely YES! weight loss is an important topic to talk about.

Well, one may take the idea from the fact that the top Google searches end up with queries like-

  1. How to lose weight?
  2. How to reduce belly fat?
  3. How to reduce weight?
  4. Yoga for weight loss
  5. Yoga for belly fat
  6. Shed kilos

Even Youtube searches hits in million views asking queries like-

  1. yoga for weight loss
  2. yoga for weight loss for women
  3. yoga for weight loss for kid

What causes weight gain?

Modern day life is full of hectic schedule and we tend to skip exercise, yoga and fall in trap of bad habits.

We don’t have time to take quality sleep of 7-8 hours.

The junk foods that we consume, the bad habits we inculcate, all leads to massive weight gain.

Health experts have compiled following main causes of weight gain.

Top 10 causes of weight gain

  • Junk food
  • Sugar
  • Medication
  • Stress & Anxiety
  • Genetics
  • Insulin
  • Phyical inactivity
  • Smoking
  • Alcohol
  • Drug Abuse

So, the main question remains in mind – How to lose weight?

Definitely, the solution lies in the problem itself.

Leave junk foods and any drug abuse, strictly follow balanced diet plan, take 7-8 hours of quality sleep, start practicing yoga asanas (listed below), thats all.

We have compiled all the important information regarding weight loss process.

In this article, you will learn every aspects regarding quick weight loss phenomena at home.

You will learn about different yoga poses for weight loss, diet plan etc.

We expect you to read the whole information with a SMILE and FOLLOW Daily.

So, lets dive into the main content.

Can you lose belly fat with yoga?

Yes, Yoga can help you in losing belly fat. But, it is to remind you that, Rome was not built in a day. So is the case with yoga.

Yoga takes time, but the result is Permanent.

The extent of result primarily depends on one’s effort and dedication towards shedding pounds.

Principle behind weight loss – How Yoga Effect on Weight Loss

The basic principle behind weight loss is – You should Burn calories.

Yoga involves stretching, breathing that applies constant pressure on muscles. This helps to cut down unnecessary fat from body.

Yoga poses improves the smooth functioning of all the glands, & organs that help to function them properly.

Along with this, Yoga also helps to relieve stress, tension & anxiety, which are the main causes of weight gain.

Yoga calms your mind. Thereby eliminating stress, anxiety from your life, which are among the main causes of weight gain.

Different yoga poses boost up the metabolism. This helps to flush out unnecessary waste paricle and toxins from the body.

Consequently, it helps to reduce belly fat effectively and helps in weight loss.

How many times to do Yoga for a quick weight loss?

This is a common Question among Beginners on how frequently you should do Yoga for quick results.

Practicing 4 to 5 Days a Week is preferable to lose weight quickly.

In the beginning, you can practice different poses for atleast 30 minutes to 90 minutes daily.

Slowly and gradually increase the time limit to 2 hours daily for perfect results.

Weight Loss TIPS

Beginner : Yoga Expert recommend rigorously performing different yogasanas (listed below) for atleast 30 minutes to 1 hour daily.

We recommend you to Set & Play some 1 hour white noise for higher concentration.

If you are new to practicing Yoga, we suggest you to choose atleast 6-7 Easy Yoga poses out of the following lists of 21 poses.

You need to practice the selected yogasanas atleast 3-4 sets daily for a week for quick results.

Advance : We recommend you for atleast 2 hours of yoga sessions.

We recommend advance practitioner to Set & Play some 3 hours white noise for higher concentration.

If you have experience of doing yogasanas, we recommend you to practice all the listed poses daily for a week. Definitely, a set of 2-3 is effective.

Disclaimer : There is No such limitation on number of Sets you go through. What matters the most is your Consistency.
It totally depends on you How much you want to lose weight?.
Higher your Effort & Dedication is, Less time you need to Shed kilos quickly.

We highly encourage you to,
Measure your present weight on a weighing machine (digital weighing machine is preferred to note down your Exact weight).

Be consistent everyday, before noting down your final weight after a week.

Play some White Noise for higher concentration while doing these below mentioned yogasanas.

White noise, set at a particular frequency helps you to Boost You Up for more Yoga Sessions.

Yoga poses for weight loss [Full List]

(01). Shoulder stand (Sarvangasana)
(02). Boat pose
(03). Bow pose (Dhanurasana)
(04). Plank pose (Phalakasana)
(05). Downward Dog pose
(06). Triangle pose (Trikonasana)
(07). Chair pose
(08). Wind releasing pose (Pawanmuktasana)
(09). Angle pose
(10). Child’s pose (Balasana)
(11). Bridge pose (Setu bandha Sarvangasana)
(12). Corpse pose (Shavasana)
(13). Twisted Chair pose (Parivrtta Utkatasana)
(14). Cobra pose (Bhujangasana)
(15). Eagle pose (Garudasana)
(16). Tabletop Arm-Leg Lift
(17). Sun Salutation (Surya Namaskar)
(18). Superman pose
(19). Warrior 1 pose (Virbhadrasana 1)
(20). Warrior 2 pose (Virbhadrasana 2)
(21). Warrior 3 pose (Virbhadrasana 3)

Lets dive into all the Yogasanas in details.

Yoga for weight loss [How To, Steps]

(01). Shoulder stand (Sarvangasana)

How to do Shoulder stand (Sarvangasana) yoga for weight loss?

Steps :-

Lie on the yoga mat and come into Raised-Leg Pose (Uttanpadasana).
Take a deep breath in and lift your waist; simultaneously, push your legs back over the head.
Align your back, waist, legs in a straight line perpendicular to the floor.
Stretch your toes towards the sky as if trying to touch the ceiling with your toes.
Hold the position as long as you feel comfortable.
To release the pose, breath out slowly and get back to the initial position.

Read More : Shoulder Stand-How to do Sarvangasana for beginners? Steps and Benefits-basant’s

(02). Boat pose (Navasana)

How to do Boat pose (Navasana) yoga for weight loss?

Steps :-

Sit down on a yoga mat with your knees bent and feet flat on the floor.
Lift your feet off the floor.
Straighten your legs to a 45 degree angle with your torso making a V-shape with the legs.
Straighten your arms parallel to the floor and urn up your palms.
Stay in this pose for atleast 5-6 breaths.

(03). Bow pose (Dhanurasana)

How to do Bow Pose (Dhanurasana) yoga to Shed kilos at home?

Steps:-

Lie down on your stomachwith your feet parallel to your hips.
Slowly fold you knees up and hold your ankle with your hands.
While breathing-In, lift your chest off the ground.
Pull your legs up.
Hold this position for 3-5 breaths.
To come back to the initial position, release your hold on ankles.
Simultaneously, bring your chest and legs back to the ground.

(04). Plank pose (Phalakasana)

How to do Plank pose yoga for weight loss?

Steps :-

Lie down on a yoga mat with your face down.
Bring your forearms and toes on the floor.
Bring your elbows directly under your shoulders and forearms facing forward.
Keep your torso straight and rigid while your eyes gazing at the floor.
Maintain your whole body in a straight line.
This is a little tougher to hold, but try to hold for atleast 10 breaths.

(05). Downward Dog pose ( Adho mukha Svanasana)

How to do Downward Dog yoga for weight loss for Kids?

Steps :-

Come on all your fours to form a table such that your back forms table top while your legs & hands form the legs of the table.
While exhaling, lift your hips up to form an inverted V-shape with the body.
Now press your hands into the ground and widen through your shoulder blades.
Also keep in mind to lengthened your neck by touching the ears to your inner arms.
Try to look towards your navel and try to hold this pose as long as you can.
To release this pose, Exhale, bend your knees and return to table pose.

(06). Triangle pose (Trikonasana)

How to do Triangle yoga for weight loss?

Steps :-

Stand straight on a yoga mat and spread your legs a bit more than the span of your shoulder.
While inhaling, raise your left hand above your head.
While exhaling, bend your torso to your right.
Simultaneously, tilt your right arm along your right leg trying to touch your right ankle.
Hold the pose for atleast 30 seconds.
Switch the orientation of your legs and hands.
Repeat on with other side.

(07). Chair pose (Utkatasana)

How to do Chair pose to reduce belly fat?

Steps :-

Stand in mountain pose with your big toes closer.
While inhaling, raise your arms above.
While exhaling bend your knees so that your thighs tend to parallel to the floor.
Bring your shoulder blades into your upper back.
Try to reach your elbows back towards your ears.
Bring downyour hips a lttle lower.
Shift yor body weight onto your heels.
While inhaling, lift your arms up.
Hold this position for around 60 seconds.
To release the pose, exhale, come back to Mountain pose.

(08). Wind release pose (Pawanmuktasana)

How to do Pawanmuktasana to reduce belly fat at home?

Steps :-

Lie down on your back on a yoga mat and extend your arms & legs in front.
While exhaling, try to bring your knees closer to your chest.
Now bring your both hands around the knees and interlock your fingers.
Now, hold Only your right knee and release your left leg on the floor.
Hold this pose for around 50-60 seconds.
Repeat this position with opposite orientation.

(09). Angle pose

How to do Angle pose for weight loss for female beginners?

Steps :-

Come into Warrior pose 2 (Virbhadrasana) as illustrated (list number 20).
While exhaling, lower your right arm such that your right forearm rests on your right thigh.
Raise your left arm up and extend your arm above your head.
Bring your chest, legs, hips in a straight line.
Turn your head up.
Hold the pose for around 60 seconds.
Repeat the pose on opposite side.

(10). Child’s pose (Balasana)

How to do Balasana for weight loss for female beginners?

Steps :-

Kneel on your yoga mat.
Bring your knees separated hip-width apart.
Rest your palms on top of respective thighs.
While exhaling, lower your trunk down between your knees.
Stretch your arms alongside your trunk.
Relax.
Hold this posture for around 60 seconds.

(11). Bridge pose (Setu bandhasana)

How to do Bridge pose to reduce belly fat for female beginners?

Steps :-

While lying on your back, bend your knees.
Slide your arms alongside your body so that your fingertips is touching the heels.
While inhaling, lift off your hips, spine and chest.
Hold this pose for 5-7 breaths.
To release the pose, Exhale, bring back your spine to the floor.

(12). Corpse pose (Shavasana)

How to do Shavasana for weight loss for beginners?

Steps :-

Lie on your back on a yoga mat.
Keep your legs straight and arms side.
Rest your hands a little apart from your body.
Allow your body to feel heavy on the ground like a corpse.
Close your eyes.
Breathe naturally.
Stay in this pose for around 5-25 minutes.

(13). Twisted Chair pose (Parivrtta Utkatasana)

How to do Twisted chair pose to reduce fat at home?

Steps :-

While standing, bring your knees together and hands together in prayer position.
While inhaling, lengthen your spine.
While exhaling, twist towards right, hooking your left elbow outside your right thigh.
Hold this Posture for 4-5 breaths.
Repeat the pose with opposite orientation.

(14). Cobra Pose (bhujangasana)

How to do Cobra pose yoga for weight loss for kids?

Steps :-

Lie face down on a yoga mat.
Keep your legs staright and close to each other.
While inhaling, lift up your head, chest and abdomen such that your pelvis and navel maintain a connection to the ground.
Keep your arms straight and try to bring your head a little behind your head.
You can hold this pose anywhere between 20-60 seconds.
With exhalation, come back to the normal pose.

Check Out : Cobra Pose (Bhujangasana) : Step-By-Step Instructions, Benefits, Variations, Modifications, FAQs

(15). Eagle pose (Garudasana)

How to do Eagle pose to reduce belly fat at home?

Steps :-

Come into Mountain pose or Tadasana.
Bend your knees.
Cross your left thigh over right leg while trying to balance on your right leg.
Extend your arms straight and bring left arm under right.
Cross your arms in front of your torso so that your right arm is above the left one.
Bend you elbows.
Place your right elbow into the curve of the left one.
Now, Raise your forearms at angle of 90 degree to the floor.
Your right hand thumb should pass in front of left hand’s little finger.
Lift your elbows and stretch fingers upward.
Hold this poition for 20-30 seconds.

(16). Tabletop Arm-Leg Lift

How to do Tabletop arm-leg lift pose for weight loss for quick results?

Steps :-

Come into Vajrasana pose.
Bring your knees hip-width apart .
Place your hands directly under the shoulders.
Keep your back as flat as possible.
Now, straighten your left leg and lift it behind you, while breathing-in.
Hold this pose as long as you can.
Repeat this with other side.

(17). Sun Salutation (Surya Namaskar)

Sun salutation is a set of 12 yoga poses.

How to do Surya Namaskar for weight loss for male beginners on roof?

This pose should be STRICTLY done in a sequence as below.

Steps :-

  1. Prayer pose
  2. Raised arms pose
  3. Standing forward bend
  4. Equestrian pose
  5. Stick pose
  6. Eight parts Salutation
  7. Cobra pose
  8. Downward dog pose
  9. Equestrian pose
  10. Standing forward pose
  11. Raised arms pose
  12. Mountain pose

(18.) Superman pose (Viparita Salabhasana)

How to do Superman pose to cut down belly fat from body?

Steps :-

Lie face down on your belly.
Stretch your arms infront of you.
While Inhaling, slowly lift up your head, chest, thighs, feet all at the same time.
Try to stretch and breath simultaneously.
Hold this pose until you feel burning sensation in your muscles.

(19). Warrior 1 pose (Virbhadrasana 1)

How to do Warrior 1 pose for weight loss at home?

Steps :-

Come into Mountain pose.
Bring your left foot toward the back of your yoga mat and turn your toes at a 45 degree angle.
Slide your right knee to come over your ankle.
While inhaling, raise your arms above your head.
Hold it for 5-7 breaths.

(20). Warrior 2 pose (Virbhadrasana 2)

How to do Virbhadrasana 2 pose reduce belly fat at home?

Steps :-

Come into Mountain pose and take a big step back with your left leg.
While inhaling, raise your arms parallel to the floor.
While exhaling, bend your right knee.
Bring down the top of your thigh towards the right.
Simultaneously, press top of your left thigh back.
Bring your lower abdomen in while lengthening your spine.
Bring your chin slightly in and now look at your right.
Hold this posture for 5-7 breaths.
Switch the orientation an repeat on with other side.

(21). Warrior 3 pose (Virbhadrasana 3)

How to do Virbhadrasana 3 yoga pose for weight loss?

Steps :-

Come into mountain pose.
While inhaling, shift your body weight on your left leg.
Simultanously, Lift up your arms over your head.
While exhaling, raise your right leg back and bend your hips such that your upper body is parallel to the floor.
Hold this pose for 5-7 breaths.

Healthy Diet for Weight Loss

A Balanced Diet is the major factors for a quick weight loss.

Health Experts & Nutritionists highly recommend to eat a low-calorie diet. Your diet should contain fruits, vegetables, whole grains, lean meats etc.

It is advisable to refrain from junk foods, fast foods, sugar conatinig food items, if you are really concerned about losing weight quickly.

Conclusion

Whats better for weight loss – Yoga or Gym?

Well, both have their own significance when it comes to weight loss.

Intense Gym workouts start to cut down your extra fats from the body. This is based on the type of exercise you are doing to target a particular body part.
You need to attend Gym sessions for years to maintain that fat cut down experiences.

Yoga, whereas, gives you a Permanent solution to your extra pounds. Different Yoga poses increases metabolism & inner energy (Chi or Qi), reduces stress and helps in weight loss Permanently.

Doing Yoga is more effective and effeicient in removing Obesity permanently, at any age.

If you are a busy person & don’t have time to attend gym sessions, you can fully rely on Yoga Poses.

You can perfrom some super easy yoga poses at home that reduces belly fat.

Yogasanas aids in weight loss.
Plus, it promotes a balanced physical and mental wellbeing of the Yogi.

So, in a nutshell, Yoga saves your Time, Money and gives you Permanent Solution.

Lets Talk

We have researched a lot about this trending Search about “Yoga for Weight Loss”.

Now, You must have a clear idea of how to lose weight.

If you have any query, suggestion, doubt, please comment below.

You can share – How much weight you lost after a week?

We encourage you to share your weight loss story – How much you weighed before and after 7 days of doing Yogasanas?

Share this article with your friends, family.

Yoga for Weight Loss FAQ

[Q] Whats better for weight loss – Yoga or Gym?

Both have their own significance when it comes to weight loss.
Gym sessions need regularity, for years, to maintain that fat cut down experiences. It require money for gym membership. It requires machines, dumbbells, weights which is little expensive to set up.
Yoga, whereas, gives you a Permanent solution. Different Yoga poses increases metabolism, reduces stress and helps in weight loss Permanently. You can do yoga at Home also. You don’t need Money to spend on any extra tools, kits or any machine.

[Q] Can we lose weight in 10 Days through Yoga?

Yes, You can certainly shed kilos in 8-10 Days through yoga. It will require you constant practice of all the 21 yoga poses on a daily basis.

[Q] Who should Not do Yoga for Weight Loss?

Any person with following complications should avoid yoga poses :-
Pregnancy, Surgery, Injury, Sprains, Muscle Strains.

Health, Yoga

Wheel Pose yoga Benefits-How to Do Chakrasana for beginners

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Introduction

Wheel pose(chakrasana) is an asana in yoga as exercise. It is a backbend posture that provides flexibility to the spine.

Chakrasana is considered as the first pose of the finishing sequence in Ashtanga Vinyasa Yoga.

This is one of the main posture in Acrobatics and is known by the term – Bridgeposition.

Chakrasana open up all the 7 chakras (wheels) in your body. Chakras refers to the Energy centers in the body.

As chakrasana opens your hips, shoulders, and chest it counteracts the slouched postures that are common in modern day sitting postures.

Also known as : Chakrasana, back bridge, Upward-Facing Bow Pose(Urdhva Dhanurasana), Full Wheel Pose, Upward Bow Pose.

Targets : spine, wrists, intercoastal muscles, quadriceps and hip flexors
Level : Intermediate/Advanced
Strengthens : arms, legs, shoulders

Etymology and origins

Etymology

The name Chakrasana comes from the Sanskrit language “chakra+asana”.
“chakra” means “wheel”,
“asana” means “posture” or “seat”

Origins

The 19th century Sritattvanidhi illustrates it as Couch Pose,

In 1975, K. Pattabhi Jois introduced it.
Chakrasana involves practicing Ashtanga poses in a quick sequence.

Wheel pose -Description

In wheel pose, the practitioner has hands and feet on the floor. The abdomen is raised towards the sky in a wheel like shape.

Beginners should enter from Bridge Pose(Setu Bandha Sarvangasana).

Advanced practitioners may come into wheel pose with any of its variations (listed below) like as Forearm wheel Pose, Straight Legged wheel etc.

Preparatory Pose

  1. Bridge Pose
  2. Camel Pose
  3. Plank Pose
  4. Sphinx Pose
  5. Bow Pose
  6. Downward Dog Pose
  7. Chair Pose

So, lets quickly dive into the step-by-setp instructions to perform the wheel pose or chakrasana correctly for maximum benefits.

Wheel Pose : Step-by-Step Instructions

Here are the steps to do Chakrasana :-

  1. To begin, lie down straight on a Yoga mat.
  2. Bend your knees such that your feet are flat on the floor.
  3. Place your heels as close to the hips as possible.
  4. Raise your hands up and place it just above your shoulders(beside ears) such that your fingers point towards your shoulders.
  5. Now press your hands & feet against the floor and lift your legs, pelvis, abdomen & hips off the mat while droping your head to the back.
  6. Try to shift all your body weight towards your palms to protect your lower back.
  7. Let your head hang facing towards the ground.
  8. Hold this pose as long as you feel comfortable.
  9. To release the pose, bend your elbows while taking care to rest your head on the ground first.
    Simulatenously, lower your knees and bring your spine onto the yoga mat.
  10. Now, come in Wind relieving pose(Pawanmuktasana) to counter balance the effect.

Follw Up Pose

  1. Corpse pose(Savasana) : It reduces anxiety, stress, tension, headache and mild depression. Savasana rejuvenates the mind. Savasana improves concentration and also helps in stimulating the blood circulation.
  2. Reclining big toe pose(Supta Padangusthasana) : This yoga asana stretches your thighs, hips, hamstrings, calves and groin. It stimulates prostate gland and improves digestion. Also, it provides remarkable relief in menstrual related discomfort in female.
  3. Half Spinal twist(Ardha Matsyendrasana) : This yoga pose provides more flexibility to the spine and hips. It opens up your chest muscles and lungs and thus, reduces the risk of respiratory attack.

Also Read : How to do Cobra Pose or Bhujangasana correctly for impressive health benefits

Variations

Top 7 variations of Wheel pose are below :-

  1. One armed wheel pose(Eka Hasta Urdhva Dhanurasana)
  2. Straight Legged wheel
  3. One-Legged Upward Bow(Eka Pada Urdhva Dhanurasana)
  4. Forearm wheel Pose(Dwi Pada Viparita Dandasana)
  5. Wild Thing Pose (Camatkarasana)
  6. Bound wheel Pose(Chakra Bandhasana)
  7. Chest to wall

Precautions

What are the precautions to take while doing the wheel pose?

  • Avoid this asana if you are suffering from severe headache or High Blood Pressure.
  • Avoid this yoga poese, if you suffer from wrist problems like tendonitis or shoulder impingement as it puts quite a bit of pressure on your wrist.
  • It is a great idea to avoid this yoga pose, if you’re recovering from neck injury, slip disc, broken bones, torn ligaments etc.
  • Skip out this pose, if your lower back is hurting or paining due to any extension.
  • Do not perform wheel pose, if you sufer from facial carpel tunnel syndrome.

BENEFITS

Benefits of Wheel Pose or Chakrasana :-

Therapeutic Applications

  • Good for infertility and osteoporosis
  • Builds stamina
  • Increases energy and heat
  • Strengthens the muscles of hands, legs, spine, and abdomen
  • Opens up chest to get more oxygen
  • Stretches the shoulders, hip flexors and core
  • Strengthens the glutes and thighs
  • Increases flexibility in the back & spine
  • Reduces stress and tension in the body
  • Sharpens eyesight
  • stimulates the processes of the kidneys, liver, endocrine glands

Top 7 Amazing Benefits of Wheel Pose(Chakrasana)

  1. Chakrasana for height increase : Chakrasana gives a great stretch to your Back & Spine. Your whole body gets stretched while in the final pose. Your Spine gets stronger, as you proceed to practice it daily.
    Chakrasana helps to elongate the body, thus helps in increasing your height naturally.
  2. Wheel pose for Face : Chakrasana increases the blood circulation in your whole body. An enormous amount of Oxygen rich blood is supplied to the face and scalp. This gives you a glowing skin and shining hair.
    Many top models worldwide prefers chakrasana for a beautiful skin and magnetic personality.
    They recommends wheel pose for tremendous confidence as it reconnecs you with the higher self which is highly required while posing for photoshoot, concerts, acting etc.
  3. Wheel pose for tremendous Strength in forearms : While you are in wheel pose, major portion of your body weight shifts to your hands, arms, armpits, wrist etc. This leads to stretching the gluteal muscles and increasing endurance of the muscles.
    Due to this, a tremendous amount of strength develops in your forearms.
  4. Wheel pose for belly fat & weight loss : Chakrasana involves constant pressure on your abdomen and belly. The immense heat & energy generated helps to burn an efficient amount of fat. This cuts down the excess belly fat, for a quick wight loss.
    Chakrasana gives you a pleasing personality.
  5. Improves Respiration : Chakrasana helps to open up your lungs. It targets the lungs and ensures a good functioning of respiratory organs.
    Thus helps to curb out respiratory disorders like asthma, bronchitis, breathing issues etc.
  6. Chakrasana for spirituality and mental health : The spiritual wellbeingness is another major effect of chakrasana. Chakrasana helps to open up all the 7 chakras of your body.
    This helps in awakening a sense of Third Eye vision.
    Chakrasana, thus, promotes spirituality in every Yoga practitioner.

Chakrasana clears confusion and improves thought process. Thus helps you in achieving your Goals with a vision.

  1. Cures infertility and osteoporosis : Wheel pose involves supply of oxygen rich blood to each organs of the body. An enormous amount of fresh blood-wave shoots into the reproductive system.
    The smooth functioning of reproductive system increases.
    This helps in formation of quality sperm in male and eggs in female. Hence removes infertility in both men and women.

Worth Read : How to Do Headstand or Sirsasana correctly for maximum health benefits

Contraindications

Who should avoid Wheel pose or Chakrasana?
A person with following complications must avoid Wheel Pose:-

  • Cardiac issues
  • Carpal tunnel syndrome
  • Headache
  • Diarrhoea
  • Imbalanced blood pressure
  • Hernia patients
  • pain in back, arms, shoulders
  • Vertigo, high blood pressure
  • Any injury in the wrist or neck

Common Mistakes

  1. Spreading your knees too wide.
  2. Splaying your elbows, knees and feet.
  3. Hyperextending Lower Back.
  4. Contracting your butt muscles too intensely.
  5. The feet are too far from each other.

Up for a Challenge?

Lets intensify the Wheel pose for effective results.

Bound wheel Pose(Chakra Bandhasana) – While you are in the final wheel pose, slowly move your hands closer to your feet.

The movement should be such that the your hands and your feet gets closer to each other. This will lead to an increase in the height of the wheel shape.

You must be pressing your hands and feet firmly against the floor.
Shift majority of your body weight towards your hands.
Try to remain in this pose as long as you could hold it comfortably.

Conclusion

Yoga is an ocean of remedies that heals human pains naturally.

Experts in yogas and Yoga Gurus consider Chakrasana as the queen of all backbend postures.

Wheel pose is a cosmic source of massive strength and power our hands, feet, wrists.

A regular practice of this yoga asana benefits your physical fitness as well as boosts spiritual stability.

Wheel pose helps you get a charming and magnetic look

It burns out unnecessary belly fat and gives you relatively quick weight loss experiences.

Thats why Wheel pose is a personal favourite of different modals and superstars in the showbiz industry.

Chakrasana helps you to improve thought processing skill, thus clears all your confusion.

Consequently, you end up performing excellent in your field.

So, dive into wheel pose yoga to achieve your higher goals like a Yogi meditating in harsh weather in Himalayas.

Turn your life towards the serenity of a yogi to carve out real Yogi within you.

Got Queries?

If you have any query related to the Wheel Pose or Chakrasana, please ask directly in the comment section.

We would love to hear from you – How much time you devoted to get into the final Wheel pose?

You can also share – Which wheel pose benefits you liked the most?

Wheel Pose(Chakrasana) FAQ

1. Top Benefits of Wheel Pose (Chakrasana)?

Top benefits of wheel pose (chakrasana) are –
1. Chakrasana for height increase
2. Wheel pose for Face
3. Wheel pose for tremendous Strength in forearms
4. Wheel pose for belly fat & weight loss
5. Improves Respiration
6. Chakrasana for spirituality and mental health
7. Cures infertility and osteoporosis

2. Is wheel pose (chakrasana) good in curing infertility?

Yes, Wheel pose helps in supply of Oxygen rich blood to each organs of the body. An enormous amount of fresh blood-wave shoots into the reproductive system. This helps in formation of quality sperm in male and eggs in female. Hence removes infertility in both men and women.

Health, Yoga

Yoga for Hair growth-11 yoga poses to stop hair fall immediately

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Hair is our crowning glory as it adds-on to our Personality. Hairstyle and hair condition reflect one’s Alpha style.

However, hair fall is one of the biggest concerns of many worldwide. It is a major concern equally for both men and women.

The top Google search on how to stop hair fall is the proof of the level of concern worldwide.

Now, you may wonder- what are the causes of hair loss?

There can be several causes of hair loss depending on your hair conditions. The most Common factors that leads to hair fall includes nutritional deficiency, genetic disorder, bad chemical products, scalp issues, hormonal imbalance etc.

Then, how to stop hair fall?
There are several natural ways to promote hair growth on the scalp.
Yoga asanas, Diet, Good quality sleep, workouts etc are the natural ways to stop hair fall and promote hair regrowth.

As we are aware of the fact the yoga and pranayams are all about breathing technique. Yoga is all about internal engineering of your body.

Yoga promotes blood circulation throughout the body. It boosts oxygen rich blood supply to the scalp region. With these techniques one can prevent hair loss by rejuvenating the hair follicles.

Yoga Experts and Gurus have compiled 11 Best Yoga poses and Pranayams that will help to reduce hair fall and promote hair growth.

1.Sirsasana (head stand)

2. Sarvangasana (Shoulder Stand)

3. Adho Mukho Savasana (Downward Dog Pose)

4. Vajrasana (Diamond Pose)

5. Uttanasana (forward bending camel pose)

6. Ustrasana (back bending camel pose)

7. Pavanmukthasana (Wind-relieving Pose)

8. Sasangasana (Rabbit pose)

9. Kapalbhati Pranayama (breath of fire)

10. Bhastrika Pranayama (Bellows breath)

11. Nadi Shodhan Pranayama (Alternate Nostril Breathing)

Yoga for Hair growth: 11 Best yoga asanas to stop hair fall naturally at home.

Yoga for hair growth-11 Best yoga asanas to stop hair fall immediately at home

  1. Sirsasana (head stand)
    Headstand is an inverted yoga pose that improves blood circulation to the brain.
    This pose helps nourish hair by shooting a wave of blood to the head.
    The oxygen rich blood helps in hydrating the scalp. Thus, helps to reduce hair loss, balding and thinning of hair.

This causes the hair follicles to reach their maximum growth capacity. Thus improve hair growth.

  1. Sarvangasana (Shoulder Stand)
    When your head goes below your heart, more fresh Oxygen rich blood flows to your brain. This Oxygen rich blood nourishes your Hair.

Shoulder Stand stimulates thyroid functioning, which affects hair fall.

Shoulder Stand treats Hair related issues like Hair fall, baldness etc.

If you have a dry and dull hair, Sarvangasana is of great help in curing these problems.

  1. Adho Mukho Savasana (Downward Dog Pose)
    This is the best yoga pose for head, and can help with stress & depression.

Since your head is down, the fresh blood shoots into the head.
It stimulates blood circulation to the scalp, helping in regenerating the scalp and hair follicles.

This pose enhances hair regrowth.

  1. Vajrasana (Diamond Pose/Thunderbolt pose)
    Diamond pose increases blood circulation in the scalp. This improves the hair to bind with the skull. So, greatly reducing hair fall in men & women.

Performing Diamond pose regularly will make your hair thick & strong.

  1. Uttanasana (forward bending camel pose)
    Uttanasana is an inverted position. Any inverted pose, shoots a wave of blood to the head.

The sufficient supply of oxygen-rich pure blood hydrates the scalp. This boosts healthy hair. Camel pose enables the hair follicles to grow long and strong.

Not only this, Uttanasana improves quality of your hair and make it shinier.

  1. Ustrasana (back bending camel pose)
    Back camel pose stimulates the nerves of the scalp and increases blood flow in the head.

Back camel pose can turn your thin hair into luscious hair.
This pose has a ong lasting effects on hair to give you a fuller mane.

  1. Pavanmukthasana (Wind-relieving Pose)
    As the name says, this pose clears your gas related problems.

Experts say, any gas related problem can lead to premature greying of hair. This even can worsen the situation if not healed at time.

Wind relieving pose clears out any complications related to gas(fart) inside your body.

  1. Sasangasana (Rabbit pose)
    Rabbit pose is one of the best yoga pose for hair regrowth.
    This is worth knowing that Thyroid gland controls hair related issues. Any imbalance in thyroid, causes hair loss.
    Sasangasana helps our circulatory system to supply fresh blood to the scalp, which in turn, fixes any imbalance in thyroid gland.
  2. Kapalbhati Pranayama (breath of fire)
    Kapalbhati helps cleanse the toxins from the kapal means entire head or face region.

This promotes clean oxygen supply and reducing free radicals. This helps in an impressive hair growth.

Pranayamas greatly reduce stress and anxiety levels and improves blood circulation throughout the body.

Stress free mind is an important factor for a proper hair growth.

  1. Bhastrika Pranayama (Bellows breath)
    Bhastrika pranayam helps to remove excess phlegm and wind from your body. It also helps to purify the blood and nerves.

This pranayam is good for blood circulation to brain. It strengthens the hair roots to hold the skull firmly and thus stops harfall.

It also helps in delaying premature hair greying.

  1. Nadi Shodhan Pranayama (Alternate Nostril Breathing)
    Alternate Nostril Breathing is an effective yoga pose to boost hair growth.

Various researches and studies demonstrate its benefits for nourishing your hair quality.

Conclusion

Hair is considered as the crown of head.

Just imagine, Your favourite superstars going bald!

Any person with full & bulky hair becomes the centre of attraction. Your hair needs as much care as your skin, nails, teeths etc.

With growing age, we starts losing our hair. Its natural to lose our hair in our 60s or 70s. But definitely, we can even protect our hair for longer period of time, say till 80s.

You simply need to practice these Yoga poses daily.

Along with these yoga poses, you can also practice pranayamas such as Anuloma Viloma, Nadi Shodhan Pranayam etc for best results.

Diet has always been an intergral part for an impressive hair growth.
You can include the use of aloe vera, bottle gourd and pumpkin in your diet.

Consumption of fruits such as watermelon, bananas, figs etc help promote hair growth if consumed regularly.

Dry fruits like almonds, walnuts, raisins, cashews etc that are packed with protein, iron and Vitamin E, strengthen hair from the roots and prevent hair fall.

Following these Above Yoga Poses, diets, Pranayams will definitely give you a bulky mane.

Got Queries?

Please Ask in the comment section Directly.
Share your personal experience- Which Yoga Pose You liked the most for your hair?

You can share-How You maintain your Hair?

Health, Yoga

Shoulder Stand-How to do Sarvangasana for beginners? Steps and Benefits-basant’s

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Shoulder stand : Introduction

Also known as: Supported Shoulderstand, Salamba Sarvangasana
Targets: Stretching shoulders and neck
Type : Inverted
Level: Intermediate
Strengthen: Neck, shoulders, abdomen

Shoulder Stand-How to do Sarvangasana for beginners?

Description

Shoulder stand is an inverted pose wherein the whole body is balanced on the shoulders.

Shoulderstand or Salamba Sarvangasana is an inverted pose in hatha yoga and modern yoga as exercise.

It is also a part of the Padma Sadhana yoga sequence.

This asana is highly beneficial in maintaining the mental and physical health of your body.

Shoulder stand is referred as ‘Queen of asanas’.

Etymology and origins

Etymology

The word Sarvangasana comes from Sanskrit language”sarv+ang+asana”.

“Sarv” means “all”
“ang” means “part of a body”
“asana” means “posture” or “seat”

Sarvangasana is a complete exercise to all parts of your body.

Thats why it is referred as “the Mother of Asanas”.

Origins

The 14th century Siva Samhita[chapter 4, verses 45-47] documented it as Viparita Karani(Legs up the wall Pose).

The 15th-century Hatha Yoga Pradipika[chapter 3, verses 78-81] and the 17th century Gheranda Samhita[chapter 3, verses33-35] and other texts completely illustrated it.

Sarvangasana is illustrated in the Manuscript of the Jogapradipika in Hindu scriptures(1830).

In 1966, B. K. S. Iyengar hailed it as “mother of asanas” in his book Light on Yoga.

Preparatory poses

  1. The Raised-Leg Pose(Dwi Pada Uttanpadasana): It strengthens the abdominal muscles, lower back and improves digestion.
  2. Legs up the wall Pose(Viparita Karani): It helps to increase blood circulation in the Nervous system and relieves stress from legs, hips etc.
    Karani means ‘Goddess of All Gods’.

Steps of Shoulders stand Pose

How to do Shoulder Stand(Sarvangasana):-

  1. Lie down on your back on the yoga mat and join the legs together.
  2. While inhaling, lift Both the legs upward to make an angle of 90 degrees with your waist.

This posture is the Raised-Leg Pose(Uttanpadasana).

There will be some pressure on your abdominal muscles.

3. While exhaling, lift your waist; push your legs back over the head.
Use both hands for supporting your waist.

4. Get your legs, back, and waist in one straight line.

5. Stretch your toes towards the sky, as if you are putting a footprint on the ceiling.
Keep your eye on your toes.

6. Keep straightening the legs and spine by pressing the elbows down to the floor.

Your shoulders & upper arms should support your body weight.

Keep the legs firm.

7. Hold the position as long as you feel comfortable, keep normal breathing.

8. While exhaling, slowly get back to the initial position.

Repeat this for 3-4 times.

Follow up pose

  1. Fish Pose(Matsyasana) : Practice Fish Pose after Sarvangasana to counter balance the effect of the Jalandhar Bandha.

2. Cobra Pose(Bhujangasana) : Cobra pose is best for asthma treatment; strengthens spine, back, chest, blood circulation; increases quality Sperm count.

It helps in increasing height, provides flexibility to the spinal cord.

3. Wheel Pose(Chakrasana) : Wheel pose stimulates thyroid & pituitary; cures infertility, osteoporosis, asthma, back pain etc.

It provides You a lot of internal energy and strengthens to the lungs, chest & spine.

Duration

This yoga pose is little bit difficult in the beginning.

Women with heavy hips and men with big bellies should be extra cautious while doing this.

You should do this yoga pose under the guidance of an expert yoga Guru.

In the beginning You can stay in the posture for 30-60 seconds.

After sufficient practice, You can stay for 3-4 minutes in the final pose.

Variations and Modifications

  1. Lotus pose(Padmasana) : In lotus pose, each foot is placed on the opposite thigh.

It helps to open up hips; increases awareness & alertness; stretches ankles & knees.

It eases menstrual discomfort & sciatica.

2. Half Lotus(ardha padmasana) : In this pose, one leg is bent on the ground and the other leg is bent with the foot in lotus pose.

It strengthens the back; stretches the hips, knees & ankles.

It improves blood circulation in the pelvis, which eases menstrual discomfort for women.

3. Eagle legs(Garudasana) : It is an assymetric pose in which one leg(say the right), is crossed over the left, while the arm on the opposite side, and the palms are presses together.

It helps you to build balance and concentration.

It strengthens your calves, ankles, thighs, hips.

4. Bound Angle(Baddha Konasana) : It is a seated asana in hatha yoga and modern yoga as exercise.

Also known as Butterfly pose, it is suitable as a meditation seat.

It strengthens and improves flexibility in the inner thighs, groins, and the knees.

It helps to prevent menstrual discomfort in women.

This pose helps to prepare the hips and groins for meditative seated pose.

Contraindications:

  • Pregnancy
  • Menstruation
  • High blood pressure
  • High Myopia
  • Glaucoma
  • Retinal detachment
  • Hyper tension
  • Heart ailments
  • Respiratory disorders

Top 7 Amazing Benefits of Shoulder stand(Sarvangasana)

1. Shoulder stand is very good for Hair Growth

When your heart is above your head, more blood and Oxygen flows to your brain.

This Oxygen rich blood nourishes your Hair.

This pose is a perfect cure for Hair related issues like Hair fall, baldness etc.

2. Shoulder stand Improves Sexual Health

Shoulder stand improves functioning of Reproductive system.

It increases the quantity as well as quality of sperm count in Men.

This stimulates the reproductive system and remove impotency in men.

3. Shoulder stand for Height Increase

As we age, our vertebrates loses its integrity, sarvangasana provides elasticity and flexibility to our vertebrates.

Shoulder stand provides flexibility to neck and spinal cord. And this further helps to elongate the spine. This helps in increasing Height.

It increases flexibility in your neck and shoulders.

4. Shoulder stand improves your digestion

Any inverted yoga pose readjusts your internal organs like your intestines and colon.

This stimulate bowel movements and clears up your digestive system.

This increases the metabolic process and thus, supports digestion.

So, perfect for people struggling with constipation.

It massages the organs of the Digestive system and also stimulates all the glands.

It subsequently helps in reducing your weight

5. Shoulder stand Reduces Stress and Anxiety

Any inverted Pose that takes your head below your heart, greatly reduces stress. Shoulder stand is no exception.

It calms your parasympathetic nervous system. This, in turn, relaxes your body and mind.

It gives a substantial release of tension.

6. Shoulder stand for Eye Sight

The inversion causes oxygen rich blood to enter into the Nervous system.

A little pressure is exerted on the ciliary muscles that helps to improve the vision.

Shoulder stand is perfect for curing Eye related problems.

7. Shoulder stand for Lymphatic system

Lymphatic system is a circulatory system like the blood vessels.

Lymphatic system helps your body to get rid of metabolic wastes.

Lymphs helps in body fight off infections, inflammation etc.

By getting into shoulder stand, the reverse of gravity can allow lymph to move towards other organs, which can help flush your whole lymphatic system.

This can speed up waste removal and give your lymphatic system a much-needed refresh.

Bonus Tips

The alignment of your legs and torso when you are in the full pose is the key.

So, keep your legs straight with toes pointing towards the sky.

Keep your neck strong with a feeling of tightening the neck muscles.

Do not overstrain your neck, when in chin lock position.

Keep your head straight and eyes fixed on the tip of your toes.

Up for a Challenge?

Lets intensify this pose a little more for best results.
  • Bring your legs into a wide “V” shape for more impressive results.
  • You can even try doing Lotus pose, Bound Angle pose.
  • Move into Karnapidasana, after coming back to the initial position.

Conclusion

Known as “queen of all yoga poses,” Shoulder stand or Sarvangasana is an advance posture.

With a little Sarvangasana each day, your trips to the doctor would vanish.

You will have proper Digestion, relaxation etc.

Here’s exactly how to do this inversion correctly for maximum health benefis.

Consider this your complete guide to Shoulder stand, you’ll be practicing this impressive pose in no time.

There’s nothing better than experimenting for yourself with different variants of Shoulder stand.

Keep practicing it daily to ‘become the better version of Yourself’.

Got Queries?

Please Ask in the Comment Section directly.

We would love to hear- Which health benefits impressed you the most?

You can share- How much time You invested to master the Shoulder stand yoga Pose?

Health, Yoga

Plow Pose-How to do Halasana correctly for maximum benefits

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Also known as : Halasana, Plough Pose
Targets : Backbone
Type : Inverted
Level : Normal
Strengthen : Spinal cord, neck

Plow Pose : How to do Halasana correctly

Description

Plow Pose or Halasana is an inverted pose in hatha yoga and modern yoga as exercise.

This term is coined for its resemblance to a traditional Plough.

It rejuvenates the inner parts of your body and makes you feel energetic & fresh.

Halasana is boon for men to correct the Sexual and Semen related problems.

This yoga pose helps to increase Quality Sperm count in men.

Halasana is helpful in Sexual problems like Premature Ejaculation, Spermatorrhoea (involuntary loss of semen) etc.

Etymology and origins

Etymology

The word Halasana comes from Sanskrit language, “hal+asana”.
“hal” means “plough”
“asana” means “posture” or “seat”
This term is coined for its resemblance to a Plough.

Origins

The complete pose resembles a traditional plough.

The 19th century Sritattvanidhi describe it as as Langalasana, which also means plough pose in Sanskrit.

In 1960, Swami Vishnudevananda decribed it Complete Illustrated Book of Yoga in the Sivananda Yoga tradition.

in 1966, B. K. S. Iyengar completely illustrated it in his book Light on Yoga.

Preparatory Pose

  1. Salamba Sarvangasana
  2. Setu Bandha Sarvangasana

Plow Pose : How to do Plow Pose (Halasana)

1. Lie down on your back on the yoga mat or carpet and join the legs together.

2. While inhaling, lift the legs upwards to make an angle of 90 degrees with your waist.
There will be some pressure on your abdominal muscles.

3. Thrust your palms against the ground and simultaneously raise your waist and legs.

4. Now, tilt the straight legs towards the head and move the legs behind your head.

5. While keeping legs straight, try to place your big toe on the floor.

6. Keep your waist parallel to the ground. Try to remain in the position as long as you can hold.

7. While exhaling, bring back your legs to the ground.

Repeat this for 3-5 times.

Expert Tips

  • Focus on the breaths while you are in halasana.
  • Do not hurry while leaving the final Plow pose and bring back your legs to the ground slowly.
  • For maximum benefits, practice Cobra Pose immediately after Halasana.
  • Try to increase your Plow pose holding time gradually.

Worth Reading : How to Do Headstand or Sirsasana correctly for maximum health benefits

Post Pose

  1. Downward Dog Pose (Adho mukha svanasana) : It improves body posture, stretches your back, and strengthens bones & muscles.
  2. Seated Forward bend (Paschimottanasana) : It stimulates liver, kidneys, ovaries, uterus, and relieve in menstrual discomfort.

Plow Pose : Variations

(1). Sideways plough(Parsva Halasana) : In this pose, the legs are stretched straight overhead towards one side of the body.

It could be further done on another side alse.

It calms the Nervous system and balances the secretion in glands, specially thyroxine and adrenaline.

(2). Ear pressure pose(Karnapidasana) : In this pose, the knees are bent close to the head.

This Pose stretches the neck, shoulders, back and hamstrings.

It stimulates thyroid gland and abdominal organs.

(3). Reclining angle pose(Supta Konasana) : It is restorative postures that is used to begin any inverted pose.

In this pose, legs are overhead and wide apart as much as possible, while toes touching the ground.

This pose improves digestion by stimulating thyroid gland. It makes the neck, face and eyes flexible.

Plow Pose : Top 7 amazing benefits of Halasana

1. Plow Pose Yoga Improves Sexual Health

Plow Pose is the best yoga pose for men & women reproductive system.

It increases the quantity as well as quality of sperm count. This stimulates the reproductive system and remove impotency in Men.

It cures the symptoms of menopause in female. Thus, cures menstrual disorders in Women.

2. Plow Pose Increases Height

This yoga pose provides flexibility to neck and spinal cord yielding in spine elongation. This helps in increasing Height.

It gives huge relief in back pain.
Also, Plow pose reduces the chances of hunchback.

As we age, our vertebrates loses its integrity, that induces all sorts of back problems.

Halasana provides elasticity and flexibility to our vertebrates.

3. Halasana Increases Endocrine Function

Plow pose is a therapeutic massage for entire endocrine system, consisting of glands like thyroid, pituitary, para-thyroid etc.

These glands are the masters of your endocrine system, and they run the show.

Just a constant pressure on the endocrine region enhances its functioning.

4. Plow Pose Yoga Improves Digestion

Plow pose improves your digestion.

It massages the organs of the Digestive system and also stimulates all the glands.

This increases the metabolic process and thus, supports digestion.

It subsequently helps in reducing your weight.

5. Halasana Reduces Stress

Any inverted Pose that takes your head below your heart, greatly reduces stress. Plow pose is no exception.

It gives a substantial release of tension.

6. Plow Pose Yoga Controls Diabetes

Halasana normalizes blood-glucose level in the body.

It stimulates the internal organs and controls the sugar level.

Practicing this asana regularly can avoid disease like diabetes & Blood pressure.

7. Halasana for Deep Sleep

Plow Pose is perfect to calm the brain. It helps to secrete hormones that relieve you from your mental tension.

Halasana prepares your body to relax completely before drifting off to sleep. This gives you a deep & quality sleep.

While in inverted position, pressure is exerted on neck, this enhances the nervous system functionality.

Worth Read : How to do Cobra Pose or Bhujangasana correctly for impressive health benefits

Plow Pose Contraindications

Who should not do Plow Pose?

Any person with following complications should refrain from Halasana :-

  • high blood pressure
  • neck pain
  • spondylosis
  • Pregnancy
  • hernia
  • slipped disc
  • sciatica

Precautions

Precautions to take before doing Halasana:-

  • Plow Pose should be done in the morning on an empty stomach. It can be done in evening, 3-4 hours after having food.
  • Hold the final plow pose as long as you feel comfortable. Don’t press yourself in beginner level.
  • Inhale slowly while bending or lifting your legs toward head and exhale slowly while coming back to normal position.
  • Beginner should do it for 20-30 seconds but can increase till 3-6 minutes.
  • Those suffering from high blood pressure, arthritis of the neck, or any serious back problem, should not practice.

Conclusion

Plow Pose is a folded inversion, and is considered as finishing pose.

The finishing pose helps to prepare for pranayama, meditation etc.

With a little plow pose each day, your trips to the doctor would vanish. You will have proper Digestion, relaxation etc.

There’s nothing better than experimenting for yourself with different variants of Plow Pose.

Keep practicing it daily to become the better version of yourself.

Got Queries?

Please Ask directly in the comment section.

Do let us know – Which Plow pose Benefits you liked the Most?

Share Your Plow Pose Story – How much time you invested took master Plow pose?

Please Share this Article with your Friends & Family do let them know You Care for them the Most.

Plow Pose FAQ

Plow Pose Benefits?

Top 7 Amazing Benefits of Plow Pose or Halasana:-
Plow Pose Improves Sexual Health
Plow Pose Increases Height
Plow Pose Increases Endocrine Function
Plow Pose Improves Digestion
Plow Pose Reduces Stress
Plow Pose Controls Diabetes
Plow Pose for Deep Sleep

How to do Plow Pose Yoga safely for beginners?

Lie down on your back on the yoga mat or carpet and join the legs together.
While inhaling, lift the legs upwards to make an angle of 90 degrees with your waist.
There will be some pressure on your abdominal muscles.
Thrust your palms against the ground and simultaneously raise your waist and legs.
Now, tilt the straight legs towards the head and move the legs behind your head.
While keeping legs straight, try to place your big toe on the floor.
Keep your waist parallel to the ground.
Try to remain in the position as long as you can hold.
While exhaling, bring back your legs to the ground.
Repeat this for 3-5 times.

Can’t do Plow Pose?

Any person with complications like high blood pressure, neck pain, spondylosis, Pregnancy, hernia, slipped disc, sciatica should refrain from Plow Pose(Halasana).

How Long to Hold Plow Pose?

At beginner level, Plow Pose(Halasana) should be practiced 20-30 seconds. But do not stress yourself. Hold the final Plow Pose as long as you could hold it comfortably. Gradually, one can increase it to 3-6minutes.

How do I improve my Plow Pose?

Yoga Guru & Experts suggest to, Focus on the breaths while you are in Halasana.
Do not hurry while leaving the final Plow pose and bring back your legs to the ground slowly.
For maximum benefits, practice Cobra Pose immediately after Halasana.
Try to increase your Plow pose holding time gradually.

Health, Yoga

How to Do Headstand or Sirsasana Correctly for Maximum Health Benefits

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  • Also known as: sirsasana, headstand, salamba sirsasana
  • Targets: Lower Back, Biceps and Triceps, Neck
  • Type : inverted

How to Do Headstand correctly

Description

Headstand is an inverted Yoga Pose, that is upside-down pose, in modern yoga as exercise.

Headstand Yoga Pose improves blood circulation because of its anti-gravity effect on body·

It powers up your digestive functions by increasing the metabolism process.

Headstand helps in strengthening heart muscles and all other cardio-vascular systems.

Etymology and origins

Etymology

Salamba shirsasana
Salamba meaning “supported”
Sirsa meaning “head”
Asana meaning “posture” or “seat”

Origins

The name Salamba Shirshasana comes from the Sanskrit language.

The 11th century Yogasastra names it Kapalikarana or “head technique”.

Headstand from 1830 manuscript of the Joga Pradipika.
It is a top labelled kapali asana.

The 18th century Joga Pradipika calls it Kapali asana or head posture. It described as a mudra in the Hatha Yoga Pradipika. It is number 17 of the set of 84 asanas described and illustrated in the Joga Pradipika.

In modern era, the 19th century Sritattvanidhi uses the name Sirsasana or Kapalasana for this Yogasana.

Expert Tip : Yoga Gurus highly recommend to Play White Noise Music for Intense Concentration while performing Yogic Exercises. [ White Noise Play List ]

Preparatory Poses (Purva asana)

Salamba sirsasana is not a pose for raw beginners. But, practice makes a man perfect. Proficiency in some preliminary asanas will prevent complications in Headstand.

(a). Standing Cow Face Pose or Tadasana Gomukhasana

Practicing Mountain Pose (Tadasana) along with Gomukhasana will help you create a solid base.

It gives you a feeling of lightness when you lift weight away from your neck and head in the Headstand Pose.

Tadasana helps to get a flexible and strong spinal cord that maximizes the benefits from Headstand pose.

Cow Face Pose or Gomukhasana is very effective for male reproductive system.

This pose increases the quality, quantity and hardness of male sperms.

Gomukhasana provides the necessary increase in shoulder mobility.

(b). Shoulderstand or Salamba Sarvangasana

This pose is the second most important Preparatory Yoga pose, after Tadasana.

This pose tones up the spinal muscles.

(c). Downward Facing Dog Pose or Adho Mukha Svanasana

This pose creates balance, strength, stability Sirsasana.

Since the legs get stretched, hamstrings and hips muscles become strong.

This Yoga pose increases strength in shoulder muscles that helps while doing headstand pose.

Adho Mukha Svanasana or Downward-Facing Dog pose opens and strengthens the shoulders.

(d). Intense Leg Stretch Pose or Prasarita Padottanasana

It helps to put the body weight on the head. It ensures lightness in your legs.

This Yoga Pose increases the strength and flexibility of chest.

It also reduces the belly fat, preventing any sign of obesity.

This, further, helps to reduce pressure of body weight on the neck, while doing Headstand pose.

HOW TO DO HEADSTAND

Headstand pose : step-by-step instructions

Let us begin this pose in a step by step method making it easy and comfortable for every age group.
The correct steps to perform a Headstand and gain the amazing benefits:-

  1. Come on your all fours on a yoga mat.
    Sit in a kneel-down position.
    Rest your forearms on the center of the mat/blanket.
    Interlock your fingers right up to the finger-tips so that the palms form a cup.
    Make sure your elbows are shoulder-distance apart and not wider than the this.
  2. Place the crown of your head on the mat and back of the head against the cupped hands.
    Now, move your knees towards the head.
    With an Inhalation, uplift your knees off the ground.
  3. Bring your body into an inverted V-position.
    Walk your feet nearer to your elbows.
    Make sure to keep your heels raised.
    Feel the weight on the neck and shoulders.
    After attaining this position take few breaths.
  4. Slowly, lift your feet off the ground in such a way that both feet leave the floor simultaneously.
    Now, slowly bring your knees closer to your chest.
  5. Gently extend your legs upward.
    Keep the whole body perpendicular to the ground.
    Take care to maintain equilibrium making sure the spine, thighs and hips are in line. Take some deep breaths here.
  6. Evenly distribute your weight between both forearms. Remain in this pose for atleast 20–30 seconds.
  7. To release the posture, simply reverse the process of going up. Exhale, bend your knees. Simultaneously, lower your feet toward your buttocks before moving your knees toward your chest. Now, rest your feet on the yoga mat. Make sure to maintain the length of your neck and spine.

NOTE : Headstand Pose or Salamba Sirsasana is an Advance Level Asana. This pose should be practiced under the guidance of an Expert Yoga Trainer.

Post Pose (Paschat asana)

  • Child Pose or Balasana : This pose works on resting the neck muscles and supports the elongated spine at the Headstand. The hip is relaxed in this pose.
  • Shoulder Stand Pose or Sarvangasana : This pose will bring balance to the spine and the neck which were put to pressure during the practice of Sirsasana. This is very helpful for strengthening blood capillaries, blood vessels.
  • Corpse Pose or Savasana : This pose increses blood circulation equally in each body parts. This is helpful in reducing stress and increasing body organ capacity.

HEADSTAND MODIFICATIONS AND VARIATIONS

Headstand Modifications

  • Initially, use a partner to help you raise your legs. Make sure, your shoulders and neck are strong enough to handle the pressure of your body weight.
  • You can go half way also. For this, bend both the knees and bring the feet off the floor. Try to balance here for a few breaths. Once the confidence is built go the next step. Support the shoulders, neck and elbows with enough padding from blankets.
  • Use the wall support by bringing just about 2-3 inches distance between the wall and the placing of your palms. It is better to use the corner wall. Corner walls help to get the support from two sides. Thus, your back will remain straight and not incline causing more pressure at the neck.
  • Work with one leg at a time. Start with using the corner wall and slowly walk both legs towards your chest. Then, firstly, bring your one leg up and practice this balance for a while. Then go on for the other leg. Repeat this practice for a considerable amount of time. Regular practice will help you to achieve the final pose.

HEADSTAND VARIATIONS

  1. Shoulderstand (Sarvangasana)
  2. Plow Pose (Halasana)
  3. upward lotus in headstand (urdhva padmasana shirsasana)
  4. seated angle pose in headstand (upavistha konasana shirsasana)
  5. single leg headstand (parshvaikapada shirsasana)
  6. free hands headstand (mukta hasta shirsasana)
  7. headstand backbend (dvi pada viparita dandasana)

Also Read : How to do Cobra Pose or Bhujangasana correctly for impressive health benefits

Headstand Pose Contraindications

Who should not do Headstand Pose or Sirsasana?

Headstand pose should not be done by people suffering from following complications:-

  • high blood pressure
  • glaucoma
  • heart palpitations , heart disease
  • during menstruation
  • hiatal hernia
  • back injury
  • pregnant women
  • Blood hemorrhage
  • obesity, as the weight may be too heavy for the eyes and the neck.

HEADSTAND BENEFITS

What are the physical benefits of Headstand pose on Body?

  • Since the body is inverted, it provides room for better blood circulation to the brain and eyes.
  • corrects the postural defects,
  • Helps to realign the vertebral column
  • Puts pressure on the pituitary glands functioning
  • removes toxins from the lungs
  • stimulates the nervous system
  • strengthens the neck, spine, shoulders

Health Benefits

What are the health benefits of Headstand Pose?

Headstand pose helps in

  • Curing headaches and migraine
  • Healing of diabetes.
  • Solution for stress, anxiety and anger management.
  • Prevention of asthma.
  • Removal of menopausal imbalances.
  • Curing disorders with the reproductive system, nervous systems
  • Calms the brain
  • helps relieve stress and mild depression.
  • Stimulates the pituitary and pineal glands.
  • Strengthens the arms, legs, and spine.
  • Strengthens the lungs.
  • Tones the abdominal organs.
  • Improves digestion.
  • Helps relieve the symptoms of menopause.
  • Therapeutic for asthma, infertility, insomnia, and sinusitis.

Also Read : How to do Seated Forward Bend-Paschimottanasana correctly for lower body benefits

Top 7 Amazing Benefits of Headstand

(1). Improves Sexual Health

The headstand enhances the blood flow to the head, glands, and other organs of the body.

It drains out the blood from the endocrine glands and results in optimal functioning of the sexual glands.

Headstand pose rectifies sexual disorders like sperm deficiency, menstrual cramps, menopause syndrome and other sexual problems.

It improves the quality and quantity of Healthy Sperms in Male.

(2). Provides massive Strength to the Body

While holding yourself up on the head in the headstand Pose, you utilize the strength of your arms, shoulders, and spinal cord to reduce the pressure from your head and neck.

Yoga guru suggests to lift your own body weight.

Headstand improves muscle endurance.

A strong muscles helps to uplift the upper body strength.

(3). Healthy Hair Growth

The Headstand is the best yoga posture to optimize the flow of nutrients and blood to your scalp region.

Perform the upside-down headstand yoga pose that enhances the supply of nutrients to the hair follicles, preventing hair fall, and grants the practitioners with strong and healthy hair.

Check out : Yoga for Hair growth-11 yoga poses to stop hair fall immediately

(4). Stimulates Nervous system

Since the body is inverted, like upside-down, it gives room for better blood flow to the brain and eyes.

The skull encases the brain which regulates the nervous system and other organs of the body.

The brain is the center of the cognitive functioning of the humans.

Headstand yoga posture increases the supply of pure blood, rich in oxygen, to the brain cells making them healthy.

Robust brain cells result in an improvement in cognitive functioning, enhance focus, and clear the thoughts.

The nutrients and blood nourish the brain cells and elevate the functioning of the brain.

(5). Remedy For Hypertension

The inverted position greatly increases the blood flow and normalizes the blood pressure.

Practicing Sirsasana is a great remedy for people suffering from hypertension.

(6). Improves Vision

The consistent practice of headstand improves vision.

Going upside down increases the blood flow, rich in essential nutrients, to the sensory organs.

This makes the ciliary muscles stronger.

Headstand Yoga pose prevents various eye complexities such as cataract, myopia, astigmatism etc.

(7). Energize the Mind

Headstand is the best way to calm the staggering stress.

It increases the flow of oxygen rich pure-blood to the brain.

The oxygen rich pure blood activates the Pituitary gland and Pineal gland which revitalizes the mind.

The hormones from these glands efficiently kills all the worries, depression, insomnia etc.

BONUS TIPS

Yoga Guru suggests few things to consider before going up for the final Headstand Pose

  1. The headstand brings alertness and wakefulness thus should be practiced in the morning on an empty stomach for the maximum benefits.
  2. Since the whole body weight is on the arms, stomach, shoulders, and pectorals, these have to be strong enough to reduce the pressure of whole body weight on the delicate neck.
    Practice poses like the boat pose, the wide legged forward bend, dolphin plank for this purpose.
  3. Anyone can do this pose everyday, except during a woman’s period cycle.
  4. Build the stamina to hold the pose with time. Initially you can hold it for atleast 20-30 seconds.
    Headstands should be practiced diligently till when you can hold the pose for at least 2-5 minutes.

HEADSTAND PRECAUTIONS

What are the precautions to take while doing Headstand Pose?

The stretch of the legs is crucial: It helps to lift the pelvis comfortably. It prevents the sacrum from sinking into the lower back. This helps in elongating the neck.

In the very early stages of practice, hold the pose for 20-30 seconds.

If you experience any pain or compression in your neck, come down, reposition your head, and go back up.

Challenge Yourself

Lets intensify the Headstand pose for the maximum benefits.

(a). Bound Angle Pose in Headstand (Baddha Konasana)

When your body is stable, up there in Headstand, bring the feet in the air in Namaste (Welcome pose), throwing the knees. A lot of pressure will be felt at the head.

(b). Eagle Legs in Headstand

When you have practiced enough to gain stability in Headstand, gently bring one knee over the other. It should be in a way that it interlocks the thighs.

Now, move one leg behind the other leg.

This yoga pose is called the Eagle Pose. Hold this pose for a few breaths.

Repeat this pose with the other way and change the position of the thighs.

(c). Twisting Splits in Headstand

Extend your legs wide.

Bring wide opened legs backwards and forwards. Split them front and back.

At first, practice this with one leg first before going into the split.

This requires a lot of practice to do because a slight imbalance can be dangerous for your neck.

(d). Lotus legs in Headstand

Bring your legs in Lotus Pose or Padmasana.

The flexibility of the legs help in going into the Lotus pose without the use of hands.

So, it is better to practice this pose seated without using the hands to go to this level in Headstand.

(e). Wide Legged Headstand

Once you are in a stable Headstand or Sirsasana Pose, begin to open your legs sideways like a split. While doing the splits, its necessary for you to balance the body here for few breaths.

Conclusion

Headstand or Salamba Sirsasana or simply Sirsasana is glorified as the “king” of all the Yogasanas.

A regular practice of this yoga pose helps in developing immunity. This pose is an advance level pose. It should be done under Yoga Expert or Guru.

Initially, one can do it for atleast 20-30 seconds, holding the pose, up there in final Headstand posture.

Headstand removes toxins from the lungs, and circulates Oxygen rich pure blood to each and every organs pf the body. This stimulates every organs and systems in the body.

Headstand Yoga Pose helps in curing Sexual disorders, headaches, migraine etc. It is the best yoga pose for anger management, stress reduction.

Regular Headstand Yogi have Glowing Face and attains Enlightenment.

Lets Talk

Got Queries?

Please Ask directly in the comment section.

Do Let Us know – Which Headstand Benefits You liked the most?

Share your Headstad Story – How much time You devoted to master this yoga pose?

[Q] For How much time we should hold Headstand pose?

Any Beginner, under an expert, can hold the final headstand Pose for 30 seconds. As You get mastery, you can increase it 5-10 minutes. Any Advanced level Yogi can hold this for 30 minutes for Impressive results.

[Q] Can I increase my Sperm Count or Testosterone level with Headstand?

YES, you can increase Quality Sperm Count or Testosterone level with regular practice of Headstand or Sirsasana. Headstand pose rectifies sexual disorders like sperm deficiency and other sexual problems.

[Q] Who should Avoid Headstand?

Any person with following complications should Strictly Avoid doing Headstand or Sirsasana –
(1). High Blood Pressure
(2). Glaucoma
(3). Heart Palpitations , Heart Disease
(4). During Menstruation
(5). Hiatal Hernia
(6). Back Injury
(7). Pregnant Women
(8). Blood Hemorrhage
(9). Obesity

[Q] Is White Noise helpful in Practicing Headstand Yoga Pose?

Definitely YES, a White Noise Music set at some particular frequency can help you to focus intensely while doing different yoga poses like Headstand. White Noise Music obstructs external disturbances and lets you focus on a particular work.

[Q] Can I deeper my voice with Headstand?

Yes, you can deeper your voice with regular practice of Headstand or Sirsasana. Along with, practicing Headstand, you need to follow complete Celibacy, take balanced diet food, quality sleep, you will experience deepening of your voice that can attract any person towards You.

Health, Yoga

How to do Cobra Pose or Bhujangasana correctly for impressive health benefits

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Bhujangasana or Cobra pose is best Yogasana for asthma treatment, strengthens spine, back, chest, blood circulation, increase quality sperm count.

It helps in increasing height, provides flexibility to spinal cord.

Bhujangasana soothes Sciatica, Asthma, Cervical spondylosis, high blood pressure etc.

How to do Bhujangasana or Cobra Pose correctly for best results

  • Also known as: Serpant Pose
  • Targets: Spine, chest
  • Type : sitting

Definition

Bhujangasana or Cobra Pose is a gentle leaning back-bending pose that warms and strengthens the spine and opens the chest.

This pose is mentioned in Hatha yoga and modern yoga as exercise.

It is the Eighth pose of the Twelve poses of Surya namaskar (Sun Salutation). It is also a sequence of Padma Asana.

Etymology and origins

Etymology

bhujanga : cobra or snake
asana : pose or posture or seat
This term is coined for its resemblance to a cobra with its hood raised.

Origins

The term “bhujangasana” comes from the Sanskrit language.

This asana is explained in the 17th century Hatha yoga text Gheranda Samhita 2.42-43.

This pose is named Sarpasana in the 19th century Sritattvanidhi.

“Sarp” means “snake” or “serpant”;
“asana” means “pose”

Thats why it is sometimes also known as Serpent Pose.

Even visually Bhujangasana resembles a serpent with its hood raised, and hence it is also known as ‘Cobra Pose’ or ‘Serpant Pose’.

Preparation for Cobra Pose/Bhujangasana

Do yoga on an empty stomach and empty bladder.

Yoga Experts and Yoga Gurus suggests, early morning is preferable time to do Yoga poses.

Since you are on empty stomach, intestine and bladder, it is easy to perform the poses comfortably.

In case you are unable to do it in morning due to some unavoidable reasons, you can do it in evening also, provided you have not taken food for atleast 4 hours earlier.

Preparatory Pose or Purva asna

  • Urdhva Mukha Svanasana
  • Hasta Uthanasana
  • Tiryaka Bhujangasana
  • Setu Bandha Sarvangasana

How to do Cobra Pose or Bhujangasana correctly

Step-by-Step instructions to practice Cobra Pose

The procedure to do Bhujanagasana is very simple.
Follow the steps below without applying any jerk and stretch as much as you can in the Bhuajangasana.

Step 1.

  • Rest yourself flat on the floor on your tummy (stomach).
  • Keep your forehead resting on the ground.
  • Outstretch your legs, with the backs of legs resting on the ground.
  • Place your palms downwards under your shoulders, keeping your elbows parallel and close to your torso.

Step 2.

Press the tops of the feet and thighs firmly into the floor. Ensure that your legs are still close together.

Step 3.

  • Inhale and press your palms into the floor and slowly lift your head, chest and abdomen while keeping your navel on the floor.
  • Lift up only as much as till your navel and pelvis maintain a connection to the floor.
  • Gently squeeze and firm your buttocks even as you keep pushing your navel center downwards.

BONUS TIP :

  • If possible, straighten your arms by arching your back as much as possible.
  • Tilt your head back and gaze up or a little backward, behind your head.

Step 4.

  • Be strong with your shoulder blades as you engage them to open up your chest forward.
  • Make sure that you are distributing the backbend evenly throughout the entire spine.

Step 5.

  • Keep smiling and breathing. SMILING COBRA!
  • Hold the pose anywhere from 20 to 30 seconds, breathing comfortably.
  • Release back to the floor with an exhalation.
  • With regular practice, you can increase it to 1 to 3 minutes.

Step 6.

  • With exhalation, gently bring your abdomen, chest and head back to the floor.

Post Pose or paschat asana

  • Post bhujangasana pose

Modifications and Variations of bhujangasana

(a). Sphinx pose or Salamba Bhujangasana

In this pose, the forearms rest on the ground, giving a gentle backbend. This pose is used in Yin Yoga Pose.

(b). Bheka Bhujangasana

In this pose, the legs are bent at the knee but crossed beneath the thighs. This pose gives more stretch and intensifies the backbend.

Advanced Yoga practitioners may fold the legs into Padmasana.

The pose can be modified by placing a blanket under the pelvis, so that any pregnant woman could perform it easily.

Health Benefits of Cobra Pose (Bhujangasana)

Health benefits of Cobra Pose

Below mentioned are the benefits of Cobra Pose :-

  1. Strengthens the entire back, spine and shoulders
  2. Improves flexibility of the upper and middle back.
  3. Opens up chest and neck, heart, lungs, shoulders, abdomen
  4. Tones the buttocks
  5. Stimulates abdominal organs
  6. Helps reduce stress and fatigue
  7. Soothes sciatica
  8. Therapeutic for asthma
  9. The male and female reproductive system improves
  10. Irregular menstrual cycle problems are rectified too
  11. Improves blood circulation that gives your face, a radiant look
  12. Cobra Pose improves vision and optic nerves.

Also Read : How to do Seated Forward Bend-Paschimottanasana correctly for lower body benefits

Effect on Chakras

Bhujangasana works on awakening following Chakras:-
  • anahata chakra.
  • swadishtana chakra
  • vihuddha chakra.
  • manipura chakra

Effect on Tissue formation (theory of tissue formation or Dhatu siddhanta)

Effect of bhujangasana on Dhatus:-
  1. provides strength to the mamsa dhatus : it tones up our muscles especially those of abdomen and butt.
  2. provides strength to the asthi dhatu : bhujangasan give strength to the bone and vertebrates.
  3. remove excess meda : it helps in removing excess fat deposited in the body that reduces weight. It enhances the metabolism process and flush out the impurity from our body in the form of sweat and excreta.

Effect on Tridoshas


Effect of bhujangasana on Tridoshas (vatta, pitta, kapha)

  1. stimulates the dosha subtype in chest, enhances the functionng of heart; stimultes Anahata chakra that fine tunes the respiratory and circulatory organs.
  2. stimulates the pachaka pitta and samana vayu, it enhances digestion; it leads to the activation of manipur chakra related to digestive functions and flushes out toxins from body.
  3. stimulates the apana vayu, Cobra Pose stimulates urinary and reproductive organs.

Safety and Precautions while doing Cobra Pose :-

Who should not do Cobra Pose?

Patients suffering from following conditions should avoid doing Cobra Pose:-

Conclusion

Bhujangasana or Cobra Pose is useful for a healthy spinal cord. Practice this pose to make your spinal region strong & agile.

This posture can tone your body and the spinal nerves.

Cobra Pose improves digestion, kidney and liver functions as well.

Bhujangasana is an excellent asana or pose to strenghthen and increase flexibility of your lower back and spine.

This pose a “panacea for an injured spine” and it undo “slight displacement of spinal discs”

Challenge

Lets intensify this Pose for better results
This challenge applies, if you have flexible armpits and chest. If you have flexibility, you can turn Bhujangasana into a deeper back bend.

For this, take your hands a little ahead to straighten your elbows, turning the arms outward.

Now, lift up your head straight toward the ceiling.

From here, if you are comfortable, you can bend your head a little more backward.

It requires expertise or practicing under the supervision of a Yoga Expert or Yoga Guru.

[Q] How long should you hold the Cobra Pose or Bhujangasana?

Approximately 20 to 30 seconds should be spent in the Bhujangasana initially. With regular practice, gradually one can advance it to 1-3 minutes.

[Q] Can we do Cobra Pose at night?

Yes, one can do Yoga poses at night, provided, he/she had not eaten food in the last 4-5 hours. Yoga Guru suggests, Morning time, as the best time to practice Yoga. Empty bowel, empty bladder make it easy for you to perform Poses comfortably.

[Q] What is Cobra Pose good for?

Cobra Pose is the best, to increase the flexibility of the spine, neck, shoulder. Bhujangasana is best for people suffering from Asthma. It soothes sciatica, improves blood circulation, increases face glow etc. Cobra pose increases the fertility rate in male and female.

[Q] Does Cobra pose reduce belly fat?

Bhujangasana is the best workout to reduce belly fat as it tones the abdomen. Cobra pose burns out extra fats from the body and also removes toxins. This result in an effective weight loss.

Health, Yoga

How to do Seated Forward Bend-Paschimottanasana Correctly for Lower Body Benefits

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  • How to Do Seated Forward Bend Yoga or Paschimottanasana
  • Proper Form, Variations, and Common Mistakes
  • Also known as: intense dorsal stretch
  • Targets: Hamstrings, calves, back
  • Type : Sitting

Definition

Seated Forward Bend or Paschimottanasana is a seated forward-bending asana in Hatha yoga and modern yoga as exercise. This Paschimottanasana helps to increase height, improves digestion, increase spine length, strong and flexible spinal cord etc.

Origins

Paschimottanasana is illustrated in the Manuscript of the Jogapradipika in Hindu scriptures.
The pose is described in the 15th-century Hatha Yoga Pradipika, chapter 1, verses 28-29.

The term “Paschimottanasana” comes from the Sanskrit words
paschima meaning “west” or “the back of the body”;
uttana meaning “intense stretch” or “straight” or “extended”;
asana meaning “posture” or “seat”.

How to Do Seated Forward Bend Yoga or Paschimottanasana correctly

Step-by-Step Instructions to practice Paschimottanasana (Seated forward bend)

(1). Sit in Dandasana (Staff Pose): Sit with the legs outstretched straight in front, feet together without touching each other. Back, neck and head straight and comfortable. Keep both hands on the side, palms facing down. Palms should be resting on the floor behind the buttocks. Now, relax your whole body.

(2). Inhale and draw your spine up long alon with your arms straight out to the sides and up over your head, reaching toward the ceiling.

(3). Now, begin to come forward, while you exhale, i.e. move your trunk forward from the pelvic region while sliding your hands towards the legs, hinging at your hips.

(4). Reach the feet using your hands. Take hold of your big toes, ankles or shins, whichever you can reach, with your thumbs or grab it with your index fingers.

  • If you successfully hold your big toes, grab heels, ankles, or any other part of the feet that you can hold without applying force.
  • If you can’t reach your feet, keep your hands the farthest you can.

(5). Remain in this position for as long as you feel comfortable. Take slow and deep breaths. Relax the muscles of the back and legs.

(6). Keep your legs straight; using the arms’ muscles gently extend the spine. Bring your chest closer to the body while bending your elbows. Try to touch your knees with your forehead, without using force.

(7). To return back to the initial position, let leave the hold of your legs, raise your head and slowly move your chest back using the muscles of the pelvic region.

(8). On each inhale, lengthen your spine; and on each exhale, try holding the big toes for some more seconds, to unleash your full potential.

Practice this asana 3-4 times , each followed by Shavasana.

Also Read : How to do Cobra Pose or Bhujangasana correctly for impressive health benefits

Modifications and Variations of Paschimottanasana

(a). Urdhva Mukha Paschimottanasana

A combination of Paschimottanasana and Ubhaya Padangusthasana, which is known to open the svadhisthana(sacral) chakra

(b). Parivritta Paschimottanasana

A combination of a twist and a forward bend, bringing an intense stretch to the muscles of the chest, abdomen, back and shoulders.

Tips to remove common mistakes

  • Keep your knees aligned, Do not bend them. Bending of knees lessens the stretch of of your hamstrings and puts the stress closer to your joints.
  • Keep your back straight, for as long as you can. This helps to get full breaths.
  • If your back is too rounded at first, place a blanket or a bolster on your shins in order to support your forehead. You can also add height with a blanket or two under the buttocks if your lower back is fragile.
  • For a deeper forward extension and to lengthen the space between the pubis and the navel, roll a blanket tightly and place in the fold of the front groins and then henge over towards the knees.
  • In the process of touching the big toes, while bending forward, You can also use a strap around your feet.

This Yogasana results best, before or after a backward bending pose such as Bhujangasana (Cobra Pose), Matsyasana (Fish Pose), Chakrasana (Wheel Pose) or Kandharasana (Shoulder Pose) to attain maximum benefits of Paschimottanasana.

Don’t Miss : Wheel Pose Yoga (Chakrasana) for Beginners, Benefits, Variations, Contraindications

Safety and Precautions while doing Paschimottanasana (Seated forward bend)

Avoid this pose if you have an injury to your hips, arms, shoulders or ankles. Don’t force yourself in this pose. Initially, it takes time for people having stiff muscles but with practice, it is achievable.

While bending for the big toes, expand the arms from the shoulder. Don’t apply force to reach the big toes. It takes time to reach the final bending position and touching the big toes. It depends on one’s flexibility and consistency one puts into practice.

This pose becomes easy on an empty stomach because it involves compression of abdomen.
This asana should not be practiced in case the person suffers from any of this condition: sciatica slipped disc and hernia.

Must Read : How to Do Headstand or Sirsasana correctly for maximum health benefits

Benefits of Paschimottanasana (Seated forward bend)

This asana helps to stretch and helps open up your hips. This stretching Yogasana is excellent for runners who tend to have tight hamstrings. It is a calming pose. This pose magically relieve stress and improve your mood.

It removes constipation , Improves digestion; helps in treating impotence; Activates the lazy liver; tones the liver, bladder and pancreas; Soothes the adrenal glands; Calms the active front brain; Stimulates spinal nerves and back muscles as well as the reproductive system such as the ovaries and uterus.

Paschimottanasana is good for people suffering from high blood pressure and diabetes. For best results Paschimottanasana, should be practiced early in the morning on an empty stomach. It is important to make sure that the bowels are empty before practicing the pose.
People suffering from asthma, diarrhea, hernia and back injury should refrain from practicing this Yoga pose.

Top 7 health benefits of Paschimottanasana or seated forward bend pose

(1). Improves Reproduction and Enhances Blood Flow to the Pelvic Region

Daily practice of Paschimottanasana increases blood circulation to the pelvic region thereby nourishing the organs in the lower part of the body. This helps to create quantitative and qualitative Sperms in male.

This Yogasana helps people suffering from lack of sexual desire, impotence and infertility.
This pose is a boom for the women, giving birth, as it encourages healing.

(2). Improves Digestion by stimulating internal organs


Majority of the forward fold asanas increases the blood circulation. Likewise, Paschimottanasana increases blood circulation to all the major abdominal organs such as the kidneys, intestines, liver and pancreas. This boosts metabolism as well as improves digestion ability.

(3). Soothes the Nervous System

The spinal cord is a crucial part of the nervous system that consists of infinite nerves, dendrons, dendrites, etc. When you perform Paschimottanasana, the spinal cord gets stretching sensation and a space is created between the vertebras. This space gives passage to increase blood circulation to all the nerves. This, soothes the nervous system. With daily practice of the pose, yogis are able to look inward and embark on a journey of self-discovery. Yogis attains Enlightenment.

(4). Fully Stretches the Backside

Yoga Gurus and Experts from all over the world recommend Paschimottanasana to those suffering from back pain, stiffness, tight hamstring etc. The reason being, the Seated Forward Bend pose stretches the entire back.

Regular practice of the pose increases flexibility and strength of the spine. This asana is also effective in releasing tension from the neck, upper back and lower back.

(5). Cools the Body and Calms the Mind

This pose helps to transport fresh blood to the head helping the mind to relax and reduces insomnia, depression and worry. The fresh blood helps to rejuvenate the mind. This helps in cooling the body and calming the mind

(6). Promotes Fat Burn in the Belly Region

It helps in attaining a flat belly. One of the best health benefits of this pose is its fat burning process in the belly region. People with belly fat find it extremely challenging to reduce those excess pounds of weight from their abdominal region.

Paschimottanasana easily burns those extra fat stored in the abdominal region. It involves fat burning through the stretches and pressures associated with the pose.

(7). Relieves Tightness from the Hamstrings

Tightness and pain in the hamstrings result from bad posture while seating. Tight hamstrings increase the stiffness and pain over a period of time, which makes it hard for the person to concentrate on work or do his chores easily.

With the regular practice of Paschimottanasana, a yoga practitioner is able to stretch the body’s entire hamstring. The muscles become relaxed and they perform to their optimal level. This asana helps with the smooth blood flow in the region.

Seated Forward Bend or Paschimottanasana is a classic pose from Hatha yoga. Paschimottanasana is the most popular pose among yogis and yoga enthusiast all over the world. Try and include it in your daily yoga practice for a healthy body, sharp mind and pure sole.