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Core Strength

/Core Strength

Kati Naukasana (Rotated Boat)

How to do Kati Naukasana? Assume the final position of naukasana Twist your upper body so that the upper body is facing the left side. Turn lower body so that toes are facing the right. This is the final posture. Hold for as long as comfortable. Repeat on the opposite side. Benefits: This asana removes lethargy by toning all organs and stimulating the digestive, muscular, circulatory, nervous and hormonal systems.

Naukasana (Boat pose)

Asana Description: How to do Naukasana? Sit down on the floor with the knees bent and palms resting on the floor near the hips. Inhale and straighten your knees so that the feet are no more than 15cm above the floor, simultaneously lean back with the hands stretched out straight in front of you. Arms and feet are at the same level with the palms facing downwards. Balance only on the buttocks. Gaze at your toes. Benefits: This asana removes lethargy by toning all organs and stimulating the digestive, muscular, circulatory, nervous and hormonal systems.

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.

Mayurasana (Peacock pose)


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 [...]



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

Sarpasana (Snake pose)

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Sarpasana also called snake pose , helps straighten and correct the posture , particularly rounded shoulders and has a profound strenthening effect on the back muscles. How to do it? 1. Lie flat on your stomach with your legs straight and feet together. 2. Interlocking your hands behind place them above your buttocks. keep your chin on the floor . 3.  Breathe in and Raise your chest above, as far as possible from the floor. 4. Push your hands further behind and raise your arms as high as comfortable. 5. Hold for 30sec to 1min with controlled and slow breathing. 6. Breathe out and Slowly return to your original position releasing your hands. 7. Turn to one side and sit upright. 8. Repeat this asana 3 times.   Contra-indications: People suffering from the following problems must not practice this asana: Peptic ulcer Hernia Intestinal tuberculosis Hyperthyroidism High BP/ Heart conditions Benefits: It tones the ovaries and uterus Helps in menstrual and gynecological disorders. Keeps the spine supple and healthy Stimulates appetite and alleviates constipation. Beneficial for kidneys and the liver.   - Ruchi Renavikar

Sampattasana (plank pose)

Sampattasana strengthens the core muscles. Lie on your stomach while resting on your elbows with palms facing down. Raise your entire body up supporting yourself only on your forearms and toes. Elbows should be directly under your shoulders and body should be parallel to the ground. Avoid collapsing the shoulder blades in order to keep the back of the body engaged. Focus should be on pulling the stomach in. Hold for 30-40 seconds. Breath normally when holding posture. How it helps: Sampattasana is great for strengthening the entire core, from thighs and abdominal muscles all the way to shoulders. Core strength is not easy but is incredibly worthwhile and necessary! Especially if you plan on sitting in meditation for more than a few minutes. It is also a vital part of our daily lives as the hips, waist and lower back provide a powerful axis for rotating your body and generating power throughout any movements. Therefore, improving ones’ core strength (especially in athletes) increases performance by allowing more efficient coordination and energy transfer throughout the body. In addition, a strong core will help reduce the risk of injury by acting as a stabilizer because those muscles act a lot like shock absorbers. They greatly reduce the stress on an athlete’s spine during an activity.

Shashank bhujangasana (striking cobra pose)

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Start in sharnagat mudra. Be sure to keep the hands in the same position throughout the practice. Lift the buttock from the heels and slowly begin to move forward. Slide the chest as close to the ground as possible and begin to arch the back as you extend the elbows. Open the chest and lift the chin in the final position. Stay here for a few moments and then begin to move backward. Pushing the hips back toward the heels as you exhale. How it helps: This asana combines the benefits of the backward bend of bhujangasana and the forward bending of sharnagat mudra. Dynamic movements are a great way to limber up the spine and can also be beneficial when preparing for other backbends. It tones the abdominal and pevic muscles and promotes good bowel movements. It also is useful in relieving menstrual cramps, backache and neck ache.

Chaturanga Dandasana (four limbed staff pose)


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.

Naukasana (Boat Pose)


Naukasana is one asana that all of you worrying about tummy fat should try out.   How to do Naukasana? Breath in deeply, hold your breath and then raise the legs, arms, shoulders, head and trunk off the ground. The shoulders and feet should be no more than 15 cm off the floor. Balance the body on the buttocks, keeping the spine straight. Arms should be held at the same level and in the line with the toes. Hands should be open with the palms down. Benefits This asana stimulates the muscular, digestive, circulatory, nervous and hormonal systems, tones all the organs and removes lethargy. It is especially useful for eliminating nervous tension and bringing about deep relaxation. So, here is something, if practiced regularly, will help alleviate back aches and give you a toned abdomen! - By Lovely Singh & Manish Pole