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Chakrasama (Wheel pose)

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Chakrasana (wheel pose)   How to do Chakrasana? -Lie on the back with knees bent and the heels touching the buttock. – Place the palms on the floor besides the head with the fingers pointing towards the shoulders. This is the starting position. […]

Halasana (Plough Pose)

Lie flat on the back with legs and feet together, place arms by the sides with palms facing down. Raise both legs to the vertical position. Press down on the arms and raise the buttocks, rolling the back away from the floor Lower the legs over the head and bring the toes to the floor. Do not force. Turn the palms up and place the hands behind the rib cage to support the back. Relax and hold the final pose for as long as is comfortable. This asana should not be practiced by those who suffer from hernia, slipped disc, sciatica or high blood pressure. If you feel any pain in the neck, please avoid doing this asana. How it helps: The movement of the diaphragm which takes place during haalasana massages all the internal organs, activates digestion, relieves constipation and promotes the production of insulin by the pancreas. It is best to perform this asana immediately after sarvangasana. Immediately following haalasana practice matsyasana or fish pose. By Manish Pole and Catherine Juliano

Sarvangasana (Shoulder Stand)


Lie down on the back. Place the hands next to the body with palms facing down. Contract the abdominal muscles and, with the support of the hands, raise the legs to a vertical position. Slowly roll the buttocks and spine off the floor, raising the trunk to the vertical position. Place the hands behind the rib cage. Gently push the chest forward so it presses the chin. This is the final position, stay here as long as is comfortable. To come out of the pose, slowly begin to bend from the hips and lower the back down one vertebrae at a time, followed by the hips and the legs. This asana should not be practiced by people with cervical spondylitis, slipped disc or high blood pressure. It should be avoided during menstruation and advanced stages of pregnancy. How it helps: By pressing the chest against the chin, this asana stimulates the thyroid glad. It balances the circulatory, digestive, respiratory, reproductive, nervous and endocrine systems. It also calms the mind and relieves emotional and mental stress. Sarvangasana releases the normal gravitational pressure placed on the entire body. Improved circulation of the blood nourishes the joints as well as the eyes, ears throat and brain. It also reduces fine lines in the face! The benefits of this asana are endless but best of all they’re extremely fun. Ask any kid how to do it and i’m sure they will be able to show you! Kids are experts at hanging out upside down. By Manish Pole and Catherine Juliano