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Arm Balance

/Arm Balance

Padma Mayurasana

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How to do Padma Mauryasana? Sit in padmasana. Come up to stand on the knees, place palms flat on the ground in front of you with fingers facing backwards towards knees. Bend the elbows and bring them closer together. Lean forward and place each elbow on the either sides of the abdomen. Lean forward further and slowly rest your chest on the upper arms and transfer the body weight on to the arms. Once comfortable lean further and lift the folded legs off the floor. Balance in this position for as long as comfortable.   Practice note : Padma mayurasana is easier to practice than mayurasana especially for women.

Ek Hath Santolanasana

Asana Description: How to do Ek Hath Satolanasana? Assume the final position of Santolanasana Slowly bring the right hand in the center and raise the left arm straight up so that both the arms are in a line and the chest faces forward. Outer side of the right foot is firmly on the ground and the left foot is placed on top of it. This is the final posture. Balance in this position keeping the body straight. Repeat on the left side. Benefits : Practice of this asana strengthens the thighs, spine, arms and shoulders.

Mayurasana (Peacock pose)

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This pose strengthens the digestive system, stimulates metabolism, and purges your body of toxins by massaging the digestive organs, increasing the blood circulation, and strengthening the core. It is believed that peacocks can eat deadly snakes without being affected by their venom. Each snake the peacock destroys represents an earthly attachment. As you practice this pose, try to cultivate the true spirit of being liberated from poisonous things in your life. How to do Mayurasana: - Kneel on the floor and place the feet together. - Lean forward and place both palms between the knees on the floor with fingers pointing towards the feet. The hands with need to be readjusted according to comfort and flexibility. - Bring the elbows and forearms together. Lean further forward and rest the abdomen on the elbows and chest on the upper arms. - Stretch the legs backwards so they are strait and together. Tense the muscles of the body and slowly elevate the trunk and legs so that they are horizontal to the floor. Hold the head upward. - The whole body should now be balanced on the palms of the hands. In the final position, the weight of the body should be supported by the muscles of the abdomen, not the chest. In the beginning, this asana should only be held for a few seconds and can be attempted a second time when the breath returns to normal. Mayurasana should be performed at the end of a sequence. Mayurasana can speed up the circulation quite vigorously and tends to increase the amount of toxins in the blood as part of the process of purification. Therefore, it should never be practiced before any inverted asana as it may [...]

Ashtavakrasana

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Mythical reference: In Indian mythology this asana is dedicated to Sage Ashtavakra, the spiritual precipitator of King Janaka of Mithila. He was born with eight deformities, hence the name Ashtavakra. In Sanskrti ashta means 'eight' and vakra 'deformities'. How to do Ashtavakrasana? 1.     Stand with your feet about a metre apart. 2.     Bend your knees, place the right hand between the feet and the left hand just in front of your left foot. 3.     Lift your right leg and place the thigh on your right upper arm just above the elbow. 4.     Place the left foot between your arms bringing it closer to the right foot. 5.     Lift both legs for the floor and interlock them by placing the left foot on the right ankle 6.     Stretch both your legs to the right side. 7.     Ensure that the right arm is between the legs and the right upper arm straight. 8.     Balance on the arms. 9.     Bend your elbows; lower the trunk and head, so that they are parallel to the floor. 10.  Stay in the final posture for as long as is comfortable. 11.  To release, slowly straighten the arms and raise the trunk. Unlock the legs and lower them to the floor. 12.  Return to the starting posture. 13.  Repeat on the opposite side. Counter-Indications: This posture must be attempted only once the shoulders and arms have become very strong. If you have high blood pressure, heart ailments, back or hip problems please do not attempt this asana.   - Komal Jyoti

Mayurasana (peacock pose)

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Mayurasana (peacock pose) This asana has a great deal of benefits, especially when it comes to detoxification. It should be performed at the end of each asana session. It speeds up the circulation quite vigorously and tends to increase the amount of toxins in the blood as part of the process of purification. Therefore, it should never be practiced before any inverted posture as it may direct excess toxins to the brain. How to do mayurasana? – Kneel on the floor. – Place the feet together and separate the knees. – Lean forward and place both the palms between the knees on the floor with fingers pointing towards the feet. The hands position will have to be adjusted according to comfort and flexibility. […]

Baka Dhyanasana (Patient crane pose)

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Baka Dhyanasana (Patient crane pose) I really enjoy this asana because you can track your progress very easily. At first it feels like you are going to face plant into the floor and end up with a black eye! If you are not comfortable lifting both feet right away, start with one and then the other. Eventually you will get to know how to shift your weight in order to find complete balance in this asana. How to do Baka Dhyanasana? – Squat on the floor with feet apart. – Balance on the toes and place the hands flat on the floor directly in front of the feet with the fingers pointing forward. The elbows should be slightly bent. – Lean forward and adjust the knees so that the inside of the knees touch the outside of the upper arms as near as possible to the armpits. […]

Vrischikasana (Scorpion pose)

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Vrischikasana (Scorpion pose)   Vrischika means scorpion in sanskrit. In order to sting its victim, the scorpion arches its tail above it back and then strikes beyonds its head. This asana resembles a striking scorpion. In the full expression of the posture the back will assume a deeper arch and the feet will come close to the head. It is good to begin with a simple forearm stand so you can find your balance and then progress to a full back bend in the final posture . How to do Vrischikasana? - Assume the final position of sirshasana or headstand. - Relax the whole body, bend the knees and arch the back - Maintain balance and carefully move the forearms so they lie parallel to eachother on either side of the head. - Transfer the weight on the forearms and find balance. - Lower the feet as far as possible toward the head. - Slowly raise the head backward and upward. - Raise the upper arms so they are vertical. - Hold the final position for as long as is comfortable. Benefits: Vrischikasana reorganizes prana in the body, arresting the physical ageing process. It improves blood flow to the brain and pituitary gland, revitalizing all the body's systems. The arched position stretches and loosens the back, toning the nerves of the spine. It strengthens the arms and develops the sense of balance. Contraindications: This asana should not be practiced by people with high blood pressure, vertigo, cerebral thrombosis or heart disease. All cautions for strenuous, inverted postures apply.

Chaturanga Dandasana (four limbed staff pose)

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Begin in the plank position with shoulders over the wrists. With an exhale slowly lower your torso toward the floor, keeping the entire body parallell to the floor. Keep the space between the shoulder blades open and keep the elbow tucked in close to the ribs. Challenge yourself in the position and try to stay for 10 slow deep breaths! How it helps It is very helpful to practice this when you are trying to strengthen your willpower. This asana is used to develop pure strength of the arms. It is also beneficial for the core and the wrists.

Santolanasana (balancing pose)

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Come on to hands and knees. Be sure that the wrists are directly beneath the shoulders. Grasp the floor with the toes and straiten the knees, moving the shoulders forward and coming to balance on the palms. Focus the gaze on a fixed point on the floor and few inches in front of you to ensure that the head, neck and spine all stay in one line. How it helps This asana improves nervous balance as well as strengthening the muscles of the thighs, arms shoulders and spine.

Dwi Hasta Bhujasana (two hands and arms pose)

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How to do Dwi Hasta Bhujasana Squat with feet about 45 cm apart. Place both palms flat on the floor between the feet. Focus on a fixed point Begin transferring your weight onto the arms beginning with the right side. Take the left foot off the floor and wrap it around the left arm. The thigh should be resting on the upper arm. Maintain the balance. Transfer the weight of the body back onto both amrs and lift the right leg onto the upper arm above the elbow. The whole body should be supported by the hands. Hold the position for as long as is comfortable. Slowly reverse the order of movements to finish the asana. How it helps Dwi hasta bhujasana is great at strengthening the muscles in the arms and increasing the flexibility of the shoulders and the lower back. The visceral organs are gently massaged as the legs press against the abdomen. Its a great asana to practice when you are trying to understand the importance of the core in arm balances. You learn how to shift your weight slowly by lifting from your core to take some weight off the arms. With regular practice of this asana all other arm balances will become simple and enjoyable! By Manish Pole and Catherine Juliano