Yoga



Pushan mudra

For right hand, touch tips of index finger and middle finger to tip of thumb. For left hand, touch tips of middle finger and ring finger to the tip of thumb.Hold for minimum fifteen minutes for impact. Longer, if suffering from low vitality and sluggish metabolism or toxic conditions.
Benefits: Improves the earth and air element in the body, boosting strength and energy. Detoxifies powerfully, while boosting mood.

 

Pushan Mudra

Pushan Mudra

 Uttanpadasana (Raised leg pose)

Lie on your back. Bend your knees, placing feet flat on the ground. Inhale. Raise your right leg up. Exhaling, place your hands around the shin. If that is not possible place your hands around your thighs. Hold for a few seconds.Those who are using this practice as preventive, may exert a slight pressure, by pulling the leg towards the chest. Continue normal breathing, holding for a few seconds. Release. Repeat three to five times. Relax and repeat for left leg.

Points to remember: Those with lower backache must remember to do such leg raises with legs bent at knee. This takes the pressure off the spine. Others may do them with legs out, to get more abdominal work-out.
Benefits:This is a preventive in spinal disorders, and also helps heal them. It strengthens leg muscles, helping bear body weight better. It is a preparatory pose for most advanced asanas due to the complete body work-out it gives.

 

Uttam Padasan

Uttam Padasan

Supta hasta padangushtasana (Lying hand to toe pose)

Lie on your back. Inhale, spreading your arms, placing them on either side of your body. Exhale, then inhale. Exhaling, move right leg upwards, towards the right hand. Inhale. Hold right big toe with right hand.Exhaling turn head to gaze at left hand. Hold this final pose for a few seconds, breathing normally. Repeat three to five times. Relax. Repeat entire sequence for the other side.
Points to note: All poses here may be done only up to capacity with those having any existing discomfort. The legs may be bent at knees (as required), to lessen the pressure on the muscles and nerves.
Benefits: This position gives the entire spine a powerful transverse twist and is used as a preventive in all spinal problems. It is teh ideal all-in-one pose for those with a sedentary job. Spinal nerves are toned, strengthening you emotionally. Legs are toned, helping in aligning posture. Metabolism is tweaked, due to the massaging pressure on abdomen, aiding weight loss. Waist and hips are trimmed.

 

Supta udarakarshanasana

Supta udarakarshanasana

Kandharasana (Shoulder pose, also called pelvic tilts)

Lie on your back. Place palms flat on the ground, beside hips. Bring the feet closer to the hips. Inhale, raising hips. Exhaling, lower the hips back to ground. This is one round. Do 10 rounds.Points to note: Those using this pose as prevention or to tone the body may hold the final pose longer, continuing to breathe normally. You may also increase the number of rounds to 30.
Benefits: It is the most powerful healing pose for those with lower backache. However, they may raise hips only slightly. It works out the entire spine, powers the neck and builds stamina. Trims hips superbly. Boosts metabolism, promotes weight loss, improves nutrient absorption. This in turn affects healing positively. Boosts immunity.
 
Kandharasana

Kandharasana

Dradhasana (Firm pose/ side-relaxation pose)

Lie on your right side. Fold the right arm, using it as a cushion. Align your body so that it is in one straight line. Shut eyes, and relax in this pose, breathing normally. Switch sides, so you are now lying on the left side for an equal duration.Points to note: If unable to align body initially, you may fold your legs at the knees or where required. But try to attain perfection in this pose, with regular practice.
Benefits: For those with pain, this pose is an ideal one to relax or even sleep in. Relaxing on each side for equal durations harmonises both brain hemispheres, helping you attain inner balance. It is a good meditation pose, and an ideal one in which to catnap when you cannot afford to doze off for long. It is ranked as a healing pose.

 

Dradhasana

Dradhasana

Supta Padangushtasana (Leg raise)

Lie on your back and inhale. Raise right hand. Simultaneously raise right leg up in the air. The raised leg must be at right angles to the body. Reach right hand to right foot, grasping the big toe. Hold for as long as you can, breathing normally. Initially, if you have stiff joints, you may not be able to hold the leg up straight. In which case, bend it slightly at the knee. If your hand cannot reach the foot, just place your hand wherever you can on the raised leg. Relax after a while. Repeat five times. Rest. Repeat entire sequence for the other leg.Benefits: Tones the legs. It is the most important therapeutic exercise for knee pain. It also realigns the spine, improving posture. Also tones hands and trims a sagging abdomen.

 

Supta Padangushtasana

Supta Padangushtasana

Dwipada Supta Pawanmuktasana (Lying leg hug)

Lie on your back. Inhale. Fold both legs at the knee. Exhale. Hug the knees as tightly as you can to the abdomen. Ensure hips do not rise off the floor. Hold this pose for as long as you can, breathing normally. Release legs back to starting position. Repeat five times.Benefits: This pose, like the previous one is therapeutic. Pawanmuktasana also means wind or energy release. Apart from removing acidity from the body, this pose also allows it to resume normal flow of energy by undoing joint stiffness. All joints are powered in this simple but most effective pose. It also relieves most spinal problems and hikes metabolism, aiding in digestion and weight loss.

 

 

Dwipada Supta Pawanmuktasana

Dwipada Supta Pawanmuktasana

Supta Udarakarshanasana (Lying abdominal twist)

Lie on your back. Interlock fingers, placing them under your head. Keep elbows straight out. Inhale. Fold legs at the knees, placing the feet close to the hips. Exhale. Turn knees towards the right side, dropping them on the floor, creating a twist at the abdomen. Simultaneously turn head to the left, focusing eyes on left elbow. Hold for a few minutes, breathing normally. Release. Return to centre and repeat pose thrice. Relax. Repeat entire sequence for opposite side.Benefits: Same as the previous exercise but more intense.

 

Supta Udarakarshanasana

Supta Udarakarshanasana

Ardha Salabbhasana (Half locust, advanced)

Lie on your stomach. Interlock hands, place them under your chin. Inhale. Lift right leg up in the air. You can prop it up with your left sole as shown in the photograph or place right foot on a stool behind. Hold for a few seconds, exhaling return to starting position. Repeat three to five times. Rest. Repeat for the other side.Benefits: Tones the limbs. Is a powerful therapeutic pose for knee pain and spinal problems. Strengthens the pelvis, spikes metabolism and boosts digestion.

 Trikonasana (Triangle)

Ardha Salabbhasana

Ardha Salabbhasana

Parvatasana (Mountain pose)

Get down on all fours like an animal. Inhale. Exhaling, lift off hips. Keeping the palms flat on the ground, push down both heels to stretch the legs completely. Push down at the shoulders so the head drops further down. While making all these adjustments, continue breathing normally. Hold for a few seconds. Relax back on all fours. Repeat thrice.Benefits: Parvatasana is part of the sun salutation series and the most powerful healing pose in yoga. It impacts the knees by strengthening the legs. By toning the abdomen, it helps take the weight off the hips. It is an entire body workout, releasing energy flow superbly.

 

Parvatasana

Parvatasana

 
Stand up straight with feet about a metre apart. Inhale, stretching out arms at shoulder-level. Adjust feet, so the right foot is aligned with the right arm and flared out fully. The left foot should be slightly flared out. Exhaling, twist at the abdomen, turning towards the right. Reach left arm to the floor, touching right foot. The right arm should remain up in the air. Focus eyes upwards, on the right hand. Hold for a few seconds, breathing normally. Inhale, returning to centre. Repeat thrice. Rest. Repeat entire sequence for the other side.
Benefits: Powers the joints at the knees and hips. Tones arms and legs, works out the spine and improves posture and balance. Boosts digestion.

 

Trikoasan

Trikoasan

  Sukri mudra (Cure-all hand gesture)

Sit up straight. Shut your eyes. Touch the tip of all four fingers to tip of your thumb. Do the same for each hand. Place your hands on your thighs. Hold it for three to five minutes.
Benefits: It balances all the three doshas, thus removing sluggishness, anxiety and anger. This works on all the major systems, restoring and healing. Is also a preventive in most physical and emotional ailments.

Suki Mudra

Suki Mudra

Surabhi mudra (Wish full-filling mudra)

Touch the tip of your ring finger to the tip of your little finger. Do the same for each hand. Similarly, touch the tip of your index finger to the tip of your middle finger. Touch the insides of each thumb lightly.

 

Surabhi Mudra
Surabhi Mudra

 

Sahaj shankha mudra (Simple conch hand gesture) 

Clasp your hands so the fingers are interlocked as shown and the thumbs are lightly touching on the inside. 

Benefits: It is a holistic health provider. Reduces inflammatory conditions of the skin, body and throat. Boosts vitality.

 

 

Sahaj shankha mudra

Sahaj shankha mudra

Pushan mudra

Pushan mudra

Pushan mudra

Apan Vayu mudra (Heart mudra)

Benefits: This is the most powerful mudra for all circulatory and heart problems. Regular practice is said to have near-miraculous impact on the heart. It is calming and helps control high blood pressure.
 

Apan Vayu mudra

Apan Vayu mudra

 

 
 

 

 
 

 

Benefits: It is a holistic health provider. Reduces inflammatory conditions of the skin, body and throat. Boosts vitality.
 

 

 

 

 

 

 

Sahaj shankha mudra
Sahaj shankha mudra

 

Pushan mudra

 

Pushan mudra
Pushan mudra

 

 

Apan Vayu mudra (Heart mudra)

Benefits: This is the most powerful mudra for all circulatory and heart problems. Regular practice is said to have near-miraculous impact on the heart. It is calming and helps control high blood pressure.

 

 

Apan Vayu mudra
Apan Vayu mudra

 

 
 

 

 

 

 

 

 

 

 

 

Surabhi Mudra

Surabhi Mudra

Sahaj shankha mudra (Simple conch hand gesture)

Clasp your hands so the fingers are interlocked as shown and the thumbs are lightly touching on the inside.

 

 

 

 

 

 
Sahaj shankha mudra

Sahaj shankha mudra

Surabhi Mudra

Surabhi Mudra

Sahaj shankha mudra (Simple conch hand gesture)

Clasp your hands so the fingers are interlocked as shown and the thumbs are lightly touching on the inside.

 

 

 

Sahaj shankha mudra

Sahaj shankha mudra

Pushan mudra

Pushan mudra

Pushan mudra

 
Apan Vayu mudra (Heart mudra)

Benefits: This is the most powerful mudra for all circulatory and heart problems. Regular practice is said to have near-miraculous impact on the heart. It is calming and helps control high blood pressure.
 

Apan Vayu mudra

Apan Vayu mudra

 

 

 

 

 

 

 

Sahaj shankha mudra

Sahaj shankha mudra

Pushan mudra

Pushan mudra

Pushan mudra

 
Apan Vayu mudra (Heart mudra)

Benefits: This is the most powerful mudra for all circulatory and heart problems. Regular practice is said to have near-miraculous impact on the heart. It is calming and helps control high blood pressure.
 

Apan Vayu mudra

Apan Vayu mudra

Balasana (Child pose)

 

Sit on your heels so your hips are rested on the heels which are flared. Inhale and raise your arms overhead. Exhaling lower them, simultaneously lowering your head so your forehead is rested on the ground in front. Place your hands alongside your body (see photo).

Rest in this pose, breathing normally. Initially, stay in the pose only for a few seconds. Slowly you may learn to increase the time, to half a minute or so, over several weeks. Doing this before going to bed can be restful and calming.

Benefits:

Soothes anxiety. Enhances breath capacity by the pressure applied on the abdomen and the diaphragm. The brain is completely relaxed due to the rush of blood to head. The blood flow to the chest region, including the lungs, is also greater allowing that region to rejuvenate.

Comments
  1. Hima says:

    Hi Varun,
    This is great info.. This will help many people out there. Keep up the good work.

    Regards,
    Hima

  2. Hari says:

    A worthy peice of info..!!
    An appreciable one..!!
    Yoga outshines d physical fitness of all human beings chasing gym,walking n jogging…
    It is gaining importance day-by-day 🙂
    I feel pleasant often after learning n practising d basics of yoga during my holidays 🙂

  3. Jayanti says:

    Very good blog on yoga & mudras. Please add more.

    Regards,
    Jayanti B

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