Eka padasana or one foot balancing pose

Eka padasana or one foot balancing pose:-

How to do?????

• Stand straight and raise your hands above the head. Inhale while raising your hand, expanding the chest.
• Interlock the fingers and hold the hands together.
• Bend forward slowly with arms stretched out in front of you. Exhale while bending forward.
• Simultaneously, raise the left leg and take it backwards.
• Keep bending forward till your body is parallel to the ground. At the same time, take your left  leg backwards so that it is perpendicular to the right leg.
• The entire body weight is supported on the left foot alone.
• In the final pose, the hands, body, truck and legs are in a straight line, parallel to the ground. The whole body is perpendicular or at 90 degrees to the right leg looking like a "T".
• Maintain this position as per your comfort level. During the final position you can breathe normally. Concentrate on the sense of balance and try to maintain this position for as long as you can.
• Repeat the same with the other leg,in which case the entire body weight is supported by the left foot alone

It's benefits:-

• Eka padasana helps to strengthen the leg muscles.
• Eka padasana improve the sense of balance and develop the nervous coordination.

Dolphin plank pose

Dolphin plank pose:-

How to do?????????

• The dolphin plank pose can be approached from various starting poses. The earliest would be to start in the kneeling position.
• From the kneeling down pose, bend over and place the forearms on the ground in the front of you.
• Slide the knees slightly back, straight your back and raise the buttocks up.
• Slide the leg back further, till the body is in a straight line. Keep the legs off the floor, except for the toes.
• Use the toes to support the partial weight of the body.
• Remain in the position for as long as you are comfortable. Breathe normally in this position. The body weight is entirely supported by the toes and the forearms.
• To release the pose, bring down the legs and let the knees touch the floor. Slide your legs further up and then raise yourself up to the sitting position.
• Lie down in the any relaxation pose like shavasana for few minutes. In the dolphin plank pose , all muscles are stretched. This stretch is followed by relaxation pose in the end can help to release stress in the body as well as in mind.

It's benefits:-

•  dolphin plank pose strength the arms and the shoulders.
• It tones the muscles of the abdomen.
•  dolphin plank pose improve the sense of balance.
• It increases the strength of core muscles in the chest, abdomen, arms and legs.

Contradictions:-

•  dolphin plank pose should be avoided by those who are suffering from any injury of arms, shoulder, neck and hip.
• Those who have recent surgery of arms, shoulder, hips should avoid this Asana.

Dhanurasana or the bow pose

Dhanurasana or the bow pose:-

How to do :-

• Lie down flat on the stomach with your hands on the side. Relax and breathe normally.
• Slowly bend your knees backwards as far as possible, almost touching the back of your buttocks.
• Now arch your head and neck upwords and backwards . Slowly move the hands towards the lower leg. Use both your hands and try to hold of your lower leg at the ankles. Hold on the ankles till you complete the Asana.
• Now inhale deeply and expand your chest. At the same time null the legs upwards using your hands. Arch your trunk backward and upwards along with your head and neck. When fully stretched, your shape will resemble a bow. Your thighs will raised above the ground and you will be resting on the abdomen and the lower part of the chest alone.
• Continue in the position as much as you are comfortable, starting from few seconds up to 30 seconds.
• Release the pose by letting go your lower leg and bringing the legs, truck and head to the original supine position. Exhale during this process of releasing the pose.
• Dhanurasana gives a very good back bend. It is good to follow it up a counter pose to stretch the body in the opposite direction. The child's pose can be a good counter pose for Dhanurasana. To perform the child's pose, kneel on the floor and bend toward, putting your head between the knees and the forehead touching the floor. Take your hands behind your buttocks and hold your right wrist with your left hand. Adjust your position to relax all your body parts. Breathe slowly and deeply in the  position. Stay as much as you are comfortable.
• Slowly release the child's pose and rest in savasana.

It's benefits:-

• Dhanurasana improves the strength of the back and the lower abdominal muscles.
• It gives a good stretch to the shoulders, hands, thorax, thighs and the legs.
• Dhanurasana massages the abdomen and internal organs.
• It improves digestion.
• It massages the pancreas and is good for diabetic patients.
• Dhanurasana expands the chest and correct the stooping of the back and shoulders.

Best yoga asana

1. Chaturanga dandasana or the four limbed staff pose:-

How to do???????

• Start with the kneeling position or vajrasana.
• Now, raise the buttocks up and bend forward, placing the palms on the floor in the front of you.
• The palms should be spaced at shoulder length and the hands should be straight. The knees and lower legs are rested on the floor.
• Now, take your legs back with the legs supported on the toes.
• This is the high plank pose where the knees are above the ground and you are supported by the palms and the toes.
• From the high plank pose lower the knees to the ground and bend the elbows bringing the torso closer to the floor. At this point the two hands are on the sides, elbows bend and the chest above the ground.
• Raise your knees above the floor, so that the body is in straight line, horizontal to the ground. The entire weight of the body is resting on the plans and the toes.
• This is the final position. Maintain this position for as long as you are comfortable.
• To release the position, make the hands straight and lower the knees to the ground to come to the high plank pose.
• Then bend the knees and bring back the buttocks to the kneeling position.

It's benefits........

• Makes your arms strong.
• Keep your back straight.
• It helps to reduce back pain.

Dandasana or the staff pose:-

How to do???????

• Sit on the floor and stretch your legs in fefro of you.
• Place the hands on the sides on the floor.
• Bring the two legs together with both the feet touching each other.
• Put slight pressure on the floor with your palms and raise your spine up. The back and the head should be held straight and gaze forward.
• Flex the feet backwards so feel a slight tug under the legs muscles.
• Broaden the chest so that the two shoulder blades are pulled towards each other in the back. If you have a weak back, you may use the support of the wall to do this pose.
• Push the thighs to the floor and make sure the legs are straight. If your hamstring are tight, then you may use a blanket under your legs.
• Breathe normally and maintain this position for as long as you are comfortable.

It's benefits.........

• It provides stretch to the hamstring.
• It relieves tension and stress.
• It provides stretch to the shoulder.
• It helps to improve posture.