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Strength training

/Strength training

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.

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)


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. […]

Surya Namaskaar (Sun salutation)

  SURYA NAMASKAR is a complete Sadhana (spiritual practice) in itself for it includes asana, pranayama, mantra and meditation techniques.  In English we know the practice as Sun Salutation; which is the literal translation of the Indian (Sanskrit language) term. It is interesting to learn that the Sanskrit word ‘Surya’ (meaning the Sun) – literally translates into ‘Beautiful Light‘. This is an indication that Surya Namaskar is at once an energizing practice. In the ancient times; people would practice Surya Namaskaar at sunrise; the practice would be done facing up to the sun. The Yogis of yore refined the practice into something resembling the modern day practice with a sequence of 12 postures. For the Yogis; it became a staple practice to loosen the limbs in the mornings, and also as a preparation and warm-up for the other Asanas and Pranayam practices they would undertake. In fact the various postures in Surya Namaskaar helped in energizing each of the 7 Chakras (energy centers) in the human body. How to practice Surya-Namaskaar? The practice involves 12 poses – alternately stretching the Spine backwards and forwards; and with alternate Inhale and Exhale instructions. Also, each posture has a chant associated with it - these are all different Sanskrit names of the Sun. Pranamasana   Position 1--Pranamasana (prayer pose)  "Om Mitraya Namah"  Keep the eyes closed and remain standing upright with the feet together and palms together in front of your    chest in namaskara mudra.  Mentally offering homage to the sun, the source of energy.  Relax the whole body.  Benefits: This pose establishes a state of concentration and calmness in preparation of the practice to  be performed. Hasta Uttanasana   Position 2--Hasta Utthanasana (raised arms pose) "Om Ravaye Namah"  Raise [...]

Vyaghrasna (Tiger pose)

>Start on hands and knees with shoulders stacked over the wrists and knees directly below the hips. >Raise the right legup and back, bending the right knee and arching the back.  >Try to bring the toes as close to the head as possible without twisting or turning the hips. >On the exhale bring the knee close to the nose, rounding the spine and using the core strength to keep the leg lifted. How it helps: This asana is beneficial to practice if you have any back pain or sciatica. It tones the abdomen and reduces excess fat on the hips and thighs. - by Lovely Singh


Natrajasana (Lord Natraj’s pose) is one of the classic Yogasanas, and it helps you to develop the strength in your thighs. Most of you will be familiar with this posture, as it is similar to the dance postures in Indian traditional dances like Bharatnatyam! Apart from strength of the lower body, Natrajasana promotes balance of the body and a feeling of stability and determination in the mind. This Yogasana is highly beneficial to those trying to lose weight! The most important muscles to work on if you are trying to lose weight are the bigger muscles of the body, such as the thighs. When these muscles are worked out and broken down, the muscles require adipose tissue from the body to re-build themselves. This adipose (fat) is usually found in the person’s abdominal area – in this way Natrajasana helps in maintaining a lean body. How to do Natrajasana? Stand with feet wider then shoulder width apart Exhale and start bending your knees till you can lower your hips almost such that the thighs are paralell to the floor. Join your palms together and raise your outstretched hands over your head. Try to lengthen the spine as much as possible by tucking the tailbone under. Hold this posture for 30secs – 1min, while breathing normally. Then return to the start posture and relax your legs. Contra-Indications: If you have damaged your knees or ankles through an accident or through arthritis, avoid this asana as the joints will be strained when they have to support the load of the body. Modifications: If you are unable to do the pose initially, then you can do the same by placing your palms against a wall or [...]

Utkatasana (chair pose)

This Yogasana tones the thighs tremendously, making the legs stronger and helping to improve the balance and gait of the person, as also contributing towards weight loss. While the quadriceps are one of the largest muscles in the body, they can also be the laziest, so it is vital that we condition the body to utilize these colosal muscles! The word ‘Utkat’ refers to ‘strong’ or ‘firm’. The posture is called ‘invisible chair’ in modern exercise systems. After practicing for a few days, a fitter persons can combine Utkatasana with squats to achieve even better results in toning and weight loss. How to do Utkatasana? From a basic standing posture, open your legs so that the feet are shoulder width apart. Exhale and start bending your knees till you can lower your hips almost to be in a sitting position, with thighs parallel to the floor. Join your palms together and raise your outstretched hands over your head. Hold this posture for 15secs – 1min, while breathing normally. Then return to the start posture and relax your legs. Contra-Indications: If you have damaged your knees or ankles through an accident or through arthritis, avoid this asana as the joints will be strained when they have to support the load of the body. Modifications: If you are unable to do the pose initially, then you can do the same by placing your palms against a wall or on a table for support. As the legs strengthen you won’t need the support. By Manish Pole & Catherine Juliano  

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.

Dwi Hasta Bhujasana (two hands and arms pose)


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

Dhanurasana (bow pose)


How to do Dhanurasana  Lie flat on the stomach with legs and feet together, the arms and hands resting beside the body. Bend the knees and bring the heels close to the buttocks. Clasp the hands around the ankles. Chin should be resting on the floor. Use the leg muscles to push the feet away from the body and into the hands. Arch the back, lifting the thighs, chest and head together. Keep the arms strait. In the final position the only muscular contraction is in the legs, arms and back should remain relaxed. Hold the final position for as long as is comfortable. Release the pose and relax in prone position until the breath returns to normal. How it helps: The entire alimentary canal is reconditioned by this asana. The liver, abdominal organs,  and muscles are massaged. The pancreas and adrenal glads are massaged, balancing your hormones. The kidneys are massaged and it is effective if you are trying to loose weight around the abdomen. It is useful for the management of diabetes. It improve blood flow throughout the body. Stiffness leaves the back as muscles and nerves are activated. It helps to correct hunching of the upper back and increases the strength of the thighs.

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