[SEO]

Mandukasana (Frog Pose)

Mandukasana (Frog Pose). I like this yoga pose. About it:

Benefits:
 
This pose will help to open and stretch out the hips, the groin, as well as the inner parts of the thigh muscle.
 
Instructions For Exercise:
 
Begin on all fours, back straight. From here, move the knees out to the side of the body as comfortable as possible. Bring the ankles directly behind the knees as you do this, keeping the feet turned out towards the side. From there, bring the elbows and forearms on the floor, keeping the palms placed flat on the floor.
 
Begin to exhale as you press the hips toward the back wall. In this position you should feel a deep stretch in the hips and inner thigh region. Breathe in and hold this for 30-45 seconds. From there, rock the hips forward and bring the palms under the shoulders as you press the back flat up so you are in a table pose. From there, walk the arms forward as you move out of position, keeping the whole body flat on the floor.
 
Specialist's Comments:
 
For those who are suffering from chronic injuries to the knees, hips, or legs, take special care when doing this movement. It can aggravate these conditions further.

[Brackwom]

Is this helps in my digestive problem?

[SEO]

It depends on what's the exact problem. And also it depends on your diet, health habits and so on.

[SEO]

Ardha Bhekasana (Half Frog Pose)

Ardha Bhekasana (Half Frog Pose). About this pose:

Benefits:
 
This pose will help to stretch the entire front of the body along with the ankles, thighs, groin, abdomen, and chest. It’ll also help strengthen the back muscles while improving your posture.
 
Instructions For Exercise:
 
To perform this pose, begin by lying stomach down on the floor, legs extended, toes pointed about hip width apart. Balance the upper body on the elbows underneath the shoulders. Next, cross the left arm in front of you, bend your left knee, and grab onto your foot with your right hand. Turn the hand around so that the fingers roll towards the back, pointing toward the knee. Now turn the fingers back around to the front as your elbow turns up. Next, stretch the pubic bone to the floor as you release the tension on the front of the thigh, aiming to bring the foot down as close to the hips as possible. Keep the chest facing forward. Hold here, breathing in and out for 20-30 seconds. To release, leg go of the foot and slowly bring it back down to the floor. Repeat to the other side.
 
Specialist's Comments:
 
Those who have low back, neck, or shoulder injuries should take caution while doing this movement.

[SEO]

Shalamba Bhujangasana (Sphinx Pose)

Shalamba Bhujangasana (Sphinx Pose). I like this pose. About it:

Benefits:
 
This pose can help to strengthen the spine, stretch the chest, lungs, shoulders and abdomen, as well as strengthen the glute muscles. It can also help to relieve stress and fatigue while soothing those with sciatica.
 
Instructions For Exercise:
 
Begin in a downward facing down, hands on the floor with the legs straight in an inverted V position. From here, inhale and come forward into a plank pose. Exhale and bend the elbows as you lower yourself down to the floor, stomach down. Roll the shoulders back and press the elbows in, torso distance apart. Reach back through the legs as you press down through the hands and bring the chest forward and up. Keep the back of your neck long as you continue to broaden your collarbones, rolling the shoulders back and down. Hold this position for 15-30 seconds before bringing the body down on an exhalation. Press back and move into a down dog to finish.
 
Specialist's Comments:
 
Those who experience back pain, carpal tunnel syndrome, or who are pregnant should avoid this pose.
 

[SEO]

Chaturanga Dandasana (Four-Limbed Staff Pose)

Chaturanga Dandasana (Four-Limbed Staff Pose). I like this pose. By the way the word "chaturanga" is not a new word for me. Chaturanga is an ancient Indian strategy game that is commonly theorized to be the common ancestor of the board games chess, xiangqi and others. About the yoga pose -- "chatur", meaning "four," "anga", meaning "limb," "danda", meaning "staff". About this pose:

Benefits:
 
This pose is great for improving your core strength, helping prevent lower back pain in the process. It’ll also help to strengthen the arms and wrists as well.
 
Instructions For Exercise:
 
To begin this pose, start in plank pose, making sure weight is distributed evenly. Pull the lower belly in and press strongly into the heels, reaching the sternum forward. Keep the gaze forward and begin to bend at the elbows. Exhale and lower elbows to shoulder height, pinning them against the sides. Exhale and push up to plank to come out of the pose.
 
Make sure while doing this you never let the midsection sag, but rather keep it straight in proper alignment. If you can’t do this on your toes, simply place the knees on the floor until you have built sufficient strength to continue in the full position.
 
Specialist's Comments:
 
Those who are pregnant or suffering from carpal tunnel syndrome should avoid doing this pose.

[SEO]

Supta Baddha Konasana (Reclining Bound Angle Pose)

Supta Baddha Konasana (Reclining Bound Angle Pose). I like this pose. About it:

Benefits:
 
This pose is great for stretching out the inner thighs, groins, and knees, while helping to relieve the symptoms associated with stress, depression, as well as menstruation.
 
Instructions For Exercise:
 
Begin the exercise by lying comfortably on your back, with the knees bent and arms on your sides. Start bending your knees sideways so that the soles of your feet are touching together. Let the gravity work and slowly open your legs, keeping the soles of your feet together. Relax into this position and hold for as long as you are comfortable. To come back into the original position, use your hands to support your outer thighs and gently bring the legs together, keeping the soles flat on the ground.
 
Specialist's Comments:
 
If you currently suffer from a groin or knee injury, you’ll want to perform this pose with a blanket that’s placed just under the outer thigh to provide additional support to these muscles and the knee joint.

[SEO]

Jathara Parivartanasana (Core Twist Pose)

Jathara Parivartanasana (Core Twist Pose). I like this pose too. About it:

Benefits:

This pose is helpful for stretching the hips, thighs, hamstrings, groin and calves while also strengthening the knee region. It can also help to improve your digestion and can help to relieve back pain and may help those suffering from sciatica. It is also good for those who are looking for relief from high blood pressure and may also help boost fertility.
 
Instructions For Exercise:

Lay flat down on the ground with the knees straight, arms stretched out to the side. Inhale and begin to bend your knees, drawing it towards your chest. Exhale and drop both your knees towards the right side, twisting your spine and lower back. Move your knees as close to your right arm as possible. While dropping your knees to the right side, your neck should, at the same time, be turned towards the left side. Try to look at your left hand. Rest your shoulders flat on the floor. Hold for 20-30 seconds and then slowly allow the knees roll back into the original position. Repeat on the other side.

Specialist's Comments:
 
Those who are suffering from high blood pressure will want to have their head raised and placed on a folded blanket under their neck.

[SEO]

Ananda Balasana (Happy Baby Pose)

Ananda Balasana (Happy Baby Pose). I like this pose too. About it:

Benefits:
 
This pose can help to gently stretch the inner groin, the back, as well as the spinal column. Many also find that it will help calm their mind while relieving stress and fatigue.
 
Instructions For Exercise:
 
To begin this pose, lay flat down on the ground, legs extended and together, toes pointed. Next, bring the feet up forward until they are at just above 90 degrees, feet flexed. Begin to pull the big toes with the thumb and forefingers. Begin to bend the knees as you separate the legs, taking them towards the floor. Hold this position for 15-30 seconds. Bring the legs back up until straightened. Point the toes and then lower the feet back down into the ground.
 
Specialist's Comments:
 
Those who are pregnant will not be able to do this pose and those who have a knee or neck injury should also be careful while doing it as it may aggravate those conditions.

[SEO]

Supta Kapotasana (Supine Pigeon Pose)

Supta Kapotasana (Supine Pigeon Pose). About it:

Benefits:
 
This pose is great for opening up the hips while providing a relaxing stretch for those who may suffer from sciatica.
 
Instructions For Exercise:
 
Begin by lying flat down on the ground, bending the knees at about a 60 degree angle with the feet hip width apart. Next, cross the right ankle over the left thigh and grab ahold of the shin of the left leg with the left hand. Place the right hand in between the thighs and wrap around the shin while the left hand does the same on the outside of the leg. Once in position, slowly pull the leg in towards the body while thinking of lifting up the chest. Hold for 15-30 seconds and then repeat to the other side.
 
Specialist's Comments:
 
Those who suffer from sacroiliac issues or knee injuries should take caution while doing this exercise as it can make these conditions worse.

[SEO]

Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)

Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose). About it:

Benefits:

This pose is going to help to stretch out the hips, thighs, and hamstrings, while lengthening the groin.  It's also great for strengthening the knees, improving digestion, and can help to provide back pain relief from those who suffer.  Finally, it's also great for those who suffer from high blood pressure.

Instructions For Exercise:

Begin lying back down on the ground, knees bent with the feet placed on the floor.  Next, take hold of a belt and straighten both legs.  From there, inhale and draw the thigh towards the chest, bending at the knee. Wrap the belt around the arch of the foot, extending the leg up towards the ceiling.  Elbows should be straight as you hold either side of the belt.

Straighten the lifted knee so that you feel a deep stretch in the hamstring muscle.  Once you've found the place where you're feeling this stretch, think of lengthening the leg on the floor as you rotate the thigh bone inward.  From here, rock the pelvis forward so that your lower back arches away from the floor. Hold this pose for 30 seconds and then slowly release the leg, bringing it down.  Switch sides and repeat to the other side.

Specialist's Comments:

Those who are suffering from high blood pressure will want to have their head raised on a folded blanket.  Additionally, those who suffer from headaches on a regular basis may want to avoid this pose.

[SEO]

Now we'll continue with the standing Yoga asanas.

Standing Asanas

The asanas that are practiced by taking standing positions are called standing asanas. These are by and large, the easy ones and equip you with flexibility, balance, and stability. So, a new student of yoga would be better off to start with the standing asanas. This will fine-tune his body and he will be able to move on to the tough ones without much difficulty. Standing asanas are specially recommended for those who spend most of their time sitting. Such people can immensely benefit from the standing asanas as these asanas tend to improve your body posture. Tadasana (Mountain Pose), Vrikshasana (Tree Pose), and Garudasana (Eagle Pose) are some of the key standing asanas.

[SEO]

Now let's learn about them:

1. Tadasana (Mountain position)

Exercise Name: Tadasana
Exercise category: Application:- Health Oriented Body Position - Standing
English Name - Mountain Position
Benefits: Improves posture, height, and stability, and makes the spine flexible.
Instructions For Exercise: Stand erect with your feet together. Let the heels
and the big toes touch each other. Keep the arms straight and well stretched,
by the side, with the palms touching the thighs. Look straight. Raise your arms
straight to the level of your shoulders, with the palms facing the floor and the
fingers pointing forward. Twist your wrists, with the palms turned outwards.
Interlock your fingers. Stretch your hands and further lift the arms towards the
sky till they are in line with your legs. Raise your heels as much as you can.
Stand on your toes, squeeze the thighs and lift the whole body upwards as
much as you can. Feel the stretch. Breathe easily. Keep this position for 30
seconds to 1 minute. Then slowly come back to the original position.
Specialist's Comments: People prone to restlessness should not practice it.
Diseases Cured: Cures Visceroptosis and Back Pains.

2. Chakrabandhasana (Wheel Bond position)

Exercise Name: Chakrabandhasana
Exercise category: Application:- Health Oriented Body Position - Standing
English Name - Wheel Bond Position
Benefits: Improves Stimulates the adrenal glands, Gives strength and
suppleness to the neck and spine, and Strengthens the abdomen muscles.
Instructions For Exercise: Stand erect with your feet together. Let the heels
and the big toes touch each other. Keep the arms straight and well stretched,
by the side, with the palms touching the thighs, and the fingers pointing
towards the floor. Look straight. Raise your arms straight up in such a way that
your arms are in line with your legs and the fingers point towards the sky.
Keeping the arms straight, slowly start bending your spine backwards. Bend
your legs at the knees to curve the spine further to enable you to touch the
floor with your palms. Bend the knees further; drag your waist a little
downwards so that you can clasp the right ankle with the right hand and the
left ankle with the left hand. Tightening the grip on the ankles, slowly roll the
head towards your thighs in such a way that your gets close to your calves.
Look forward. Keep this position for 10 seconds. Then slowly come back to
the original position. Make sure that there are no jerky movements while
practicing the asana.
Specialist's Comments: Persons suffering from acute neck, knee, elbow,
hamstring, or back pain or injury, and those who have had a neck, knee, elbow,
hamstring, or spine surgery must consult their doctor before practicing it.
Diseases Cured: Back Pain.

3. Vrikshasana (Tree position)

Exercise Name: Vrikshasana
Exercise category: Application:- Health Oriented Body Position - Standing
English Name - Tree Position
Benefits: Relaxes the mind, and Makes the calves, ankles, joints, and knees
supple.
Instructions For Exercise: Stand erect with your feet together. Let the heels
and the big toes touch each other. Keep the arms straight and well stretched,
by the side, with the palms touching the thighs and the fingers pointing
towards the floor. Look straight. Fold the right leg at the knee and place the
right foot comfortably on the left thigh. This will have the thigh and the calf of
your right leg touch each other. Lift the arms, by the side, to the level of the
shoulders, with the palms parallel to the ground, and the fingers pointing
sideways. Then twirl the arms upside down so that the palms become parallel
to the sky. Slowly raise the arms over the head and bring the palms together
(as in Indian Namaste pose), with the fingers pointing towards the sky. The
whole body weight is carried on the left leg. Keep this position for 10 seconds.
Then slowly come back to the original position. Replicate the same steps by
reversing the position of the legs. Make sure that there are no jerky
movements while practicing the asana.
Specialist's Comments: Persons suffering from acute knee or ankle pain or
injury, and those who have had a knee or an ankle surgery must consult their
doctor before practicing it.
Diseases Cured: Joint Pains.

4. Garudasana (Eagle position)

Exercise Name: Garudasana
Exercise category: Application:- Health Oriented Body Position - Standing
English Name - Eagle Position
Benefits: Strengthens the legs, hips, and the shoulders, and Alleviates pain in
the limbs.
Instructions For Exercise: Stand erect with your feet together. Let the heels
and the big toes touch each other. Keep the arms straight and well stretched,
by the side, with the palms touching the thighs, and the fingers pointing
towards the floor. Look straight. Raise your arms straight to the level of your
shoulders, with the palms facing the floor and fingers pointing forward. Twist
your wrists, with the palms turned outwards. Bend your knees a little. Cross
your right leg over the left leg. This will have your legs interlocked, with your
right toe pressing against the back of the left leg like a hook. Balance the body
weight on the left leg. Bend both the arms at the elbows and cross them over
each other. Bring the forearms close to the face and make the palms each
other. This will have your arms interlocked and your hands would form an
eagle-beak like figure. The whole body weight is carried on the left leg. The
knees and the elbows should be in a straight line. Breathe normally. Keep this
position for 5-10 seconds. Then slowly come back to the original position.
Replicate the same steps by reversing the position of the arms. Make sure that
there are no jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute elbow, knee, ankle, or
shoulder pain or injury, and those who have had a knee, ankle, elbow, or
shoulder surgery must consult their doctor before practicing it.
Diseases Cured: Rheumatism, Leg Pains, Kidney Disorders, Urinal Problems.

5. Vatayanasana (Horse Face position)

Exercise Name: Vatayanasana
Exercise category: Application:- Health Oriented Body Position - Standing
English Name - Horse Face Position
Benefits: Strengthens the legs, knees, and the shoulders, and Alleviates pain in
the limbs.
Instructions For Exercise: Stand erect with your feet together. Let the heels
and the big toes touch each other. Keep the arms straight and well stretched,
by the side, with the palms touching the thighs and the fingers pointing
towards the floor. Look straight. Fold the left leg at the knee and place the left
foot comfortably on the right groin, with the sole of the foot turned outwards.
Bend the right leg at the knee and keeping the back straight; drag yourself
towards the floor till the knee of the left leg touches the floor. Touch the left
knee with the right heel. Raise your arms straight to the level of your
shoulders, with the palms facing the floor and fingers pointing forward. Bend
both the arms at the elbows and cross them over each other. Bring the
forearms close to the face and make the palms touch each other. This will have
your arms interlocked. Keep this position for a few seconds. Then slowly
come back to the original position. Replicate the same steps by reversing the
position of the legs. Make sure that there are no jerky movements while
practicing the asana.
Specialist's Comments: Persons suffering from acute elbow, knee, ankle, or
shoulder pain or injury, and those who have had a knee, ankle, elbow, or
shoulder surgery must consult their doctor before practicing it.
Diseases Cured: Joint Pains.

6. Natrajasana (Dancer position)

Exercise Name: Natrajasana
Exercise category: Application:- Health Oriented Body Position - Standing
English Name - Dancer Position
Benefits: Improves concentration and balance, Tones-up the body, and
Strengthens the hips, legs, thighs, arms, back, waist, and the shoulders.
Instructions For Exercise: Stand erect with both the feet together. Let the
heels and the big toes touch each other. Keep the arms straight and well
stretched, by the side, with the palms touching the thighs. Look straight. Fold
the right leg at the knee in such a way that your right heel is close to your right
hip. Stretch the right leg upwards as much as you can. Rolling both the arms
backwards, clasp the big toe of the right foot. Curl your back to pull the right
leg upwards so that the sole of the right foot touches the back of your head.
Keep the head still and the chest up. Feel the stretch. Breathe deeply. Keep
this position for 5-10 seconds. Then slowly come back to the original position.
You can also replicate the same steps by reversing the position of the legs.
Make sure that there are no jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute elbow, knee, ankle, or
shoulder pain or injury, and those who have had a knee, ankle, elbow, or
shoulder surgery must consult their doctor before practicing it. Persons having
blood pressure should also consult their doctor before practicing it.
Diseases Cured: Joint Pains.

7. Hanumanasana (Split position)

Exercise Name: Hanumanasana
Exercise category: Application:- Health Oriented Body Position - Sitting
English Name - Split Position
Benefits: Strengthens the spine, groins, thighs, hamstrings, knees, abdomen,
and the shoulders.
Instructions For Exercise: Stand erect with your feet together. Let the heels
and the big toes touch each other. Keep the arms straight and well stretched,
by the side with the palms touching the thighs and the fingers pointing
towards the floor. Look straight. Without bending the back, start stretching
your right leg forward and the left leg backward by sliding the feet across the
floor, without bending the knees. Keep stretching the legs until your right
buttock and the left groin touch the floor. Your outstretched legs shall be
making a straight line, with your toes pointing in the opposite directions.
Slowly raise the arms over the head so that both the palms are together (as
in Indian Namaste pose), with the fingers pointing towards the sky. Slowly
start bending backwards, keeping the head still. Stretch your waist, back, and
the neck as much as you can. Keep the arms straight. Your head should be
between your outstretched arms. Keep the head still. Keep this position for
15-30 seconds. Then slowly come back to the original position. Replicate
the same steps by reversing the position of the legs. Make sure that there
are no jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute elbow, knee, ankle,
neck, hip, hamstring, or shoulder pain or injury, and those who have had a
knee, ankle, elbow, neck, hip, hamstring, or shoulder surgery must consult
their doctor before practicing it.
Diseases Cured: Sciatica.

To be continued.

[SEO]

Let's continue now with these standing Yoga asanas:

8. Uttanasana (Intense Stretch position)

Exercise Name: Uttanasana
Exercise category: Application:- Health Oriented Body Position - Standing
English Name - Intense Stretch Position
Benefits: Strengthens the spine, groins, thighs, hamstrings, knees, and the
abdomen, Soothes the brain, Relaxes the mind, Reduces stress, Tones-up the
kidneys and the liver, Stretches the hamstrings, calves, and the hips,
Strengthens the thighs and knees, Improves digestion, Helps in menopause,
and Reduces fatigue and anxiety.
Instructions For Exercise:Stand erect with your feet together. Let the heels
and the big toes touch each other. Look straight. Lift your arms towards the
sky till they are in line with your legs. Keep your arms straight and drag them
together towards the floor till they are straight to the level of your shoulders,
with the palms parallel to the floor and the fingers pointing forward. Slowly
start bending towards the floor without bending your legs. Keep bending
until your palms touch the floor. Keep the arms straight. Slide the right hand
beside the right foot, and the left hand beside the left foot in such a way that
the fingertips of the hands are close to the heels. Drag the head downwards
till your face touches the shin region. This will make your torso touch the
thighs and the knees. Keep the legs straight and together. Stay in this
position for a minute or so. Then slowly come back to the original position.
Make sure that there are no jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute knee, neck, hip,
hamstring, or back pain or injury, and those who have had a knee, neck, hip,
hamstring, or spine surgery must consult their doctor before practicing it.
Diseases Cured: Headache, Abdominal Pains, Osteoporosis, Sinusitis, High
Blood Pressure, Asthma, Infertility, and Insomnia.

9. Tittibhasana (Fire Fly position)

Exercise Name: Tittibhasana
Exercise category: Application:- Health Oriented Body Position - Standing
English Name - Fire Fly Position
Benefits: Stimulates the lungs, Strengthens the back, neck, hamstrings,
abdomen muscles, and the thighs, Activates the pineal, pituitary, thyroid,
and the parathyroid glands, Relaxes the mind, Helps hair growth, and
Improves sleep.
Instructions For Exercise: Stand erect. Keep your feet about six inches apart.
Keep the arms straight and well stretched, by the side, with the palms
touching the thighs and the fingers pointing towards the floor. Look straight.
Slowly raise your arms straight up in such a way that they are in line with
your legs, with the palms facing forwards and the fingers pointing towards
the sky. Slowly start bending towards the floor without bending your legs
and the arms. Keep bending until your palms touch the floor. Curl your back
further down, bend your legs at the knees and slide your arms between the
legs. Then bend the arms at the elbows to place your palms behind your feet
with the fingertips touching the heels. Press your hands firmly against the
floor and raise your feet off the floor. Lift the legs together upwards as much
as you can. Keep the arms straight. Keep the legs together and straight, with
the toes pointing ahead. Keep the head forward and look in front. Maintain
balance. Stay in this position for a few seconds. Then slowly come back to
the original position. Make sure that there are no jerky movements while
practicing the asana.
Specialist's Comments: Persons suffering from acute elbow, wrist, knee,
back, hamstring, or neck pain or injury, and those who have had a knee,
neck, elbow, wrist, spine, hamstring, or neck surgery must consult their
doctor before practicing it.
Diseases Cured: Thyroid and sleeplessness.

[SEO]

Learn now about the sitting Yoga asanas.

The asanas that are practiced in sitting positions are called sitting asanas. Sitting asanas relax the mind. Besides, they enhance concentration and meditation prowess. In all sitting asanas one is required to sit erect, therefore, strengthening the spine. They also help one breathe better by opening up the lungs and inflating the chest. Siddhasana (Perfect pose), Padmasana (Lotus Pose), Sinhasana (Lion Pose), and Vajrasana (Thunderbolt pose) are some of the key sitting asanas.