Yoga Asana

“Sthirasukhamasanam” Patanjali’s Yoga Sutras / Pada 2, Sutra 46 – Steady and comfortable should be the posture – Parshvottanasana is one of the asanas that gives you a great intense stretch in the back side of your thighs. At the same time as working on it, we get to work on the shoulders’ range of motion, and so much more.   Method 1 – Open the legs to the right, stand with the legs three feet apart as described in Trikonasana. Bring the hands together behind the back in a prayer position. As you inhale, turn the right foot and waist to the right, and lift the chest. 2 – As you exhale slowly, bend from the bottom of the back and try to touch the stomach to the thighs, […]

Utthita hasta padangustasana is a balancing pose that requires both strength and flexibility especially in the legs and glutes. When you find your sweet spot, and you are able to stay there in the asana, you feel a great stability and calmness in your mind.   Method 1 – Stand tall with your legs together, arms straight down beside the body. 2 – Then, as you inhale, place the left hand on the waist, straighten the right arm, raise the right leg and catch the big toe with the right index and middle fingers. Straighten the knees, push your chest forward and up. 3 – Find your balance here, and as you exhale, touch the nose to the knee of the lifted leg and hold. Keep breathing as much as […]

  This is the 4th and the last of the Prasarita Padottanasana series. With the help of the pulling force of your arms and hands, you get to go deeper in this asana.   METHOD   1- Stand with the legs apart, as in the previous Prasarita Padottanasana variations, and as you inhale, place the hands on the waist. 2 – As you exhale, bend forward and take hold of the big toes with your index and middle fingers. Lift your head up and keep the arms and spine straight. 3 – Inhale and look forward, then as you exhale, place the top of your head on the ground in line with the feet. Keep the legs straight and the lower abdomen pulled in. Breathe fully and deeply as much […]

  This is the third version of Prasarita Padottanasana. The final position is where your hands are on the floor. It requires a large range of motions in the shoulder area. Pay attention to your scapula movements to bring your hands lower and lower.   METHOD   1 – As you are standing with your feel apart, as in Prasarita Padottanasana A and B, place hands on waist and exhale. 2 – As you inhale, lock the fingers behind the back and expand the chest at the same time as you pull your arms away from the body. 3 – Then, as you exhale, slowly place the top of your head on the floor, straighten and tighten the arms and legs, move your shoulder blades close to the spine and […]

  METHOD   1 – Let’s see how to come into this asana from Adho Mukha Svanasana (downward facing dog). From Adho Mukha Svanasana, bring your right leg back and up as you inhale, and as you exhale bring your right foot between your hands on the ground. As you inhale, come up to Virabhadrasana 2 (Warrior 2 pose). Give yourself a good long exhale. 2 – Turn your left heel clockwise until your left foot positions 45 degrees angle just as Virabhadrasana 1. 3 – Now, as you exhale, interlace all your fingers behind your back and open your chest to get a good fresh prana into your body. 4 – As you exhale, keep your lower body as it is, and bring your upper body forward and closer […]

“Sthirasukhamasanam” Patanjali’s Yoga Sutras / Pada 2, Sutra 46 – Steady and comfortable should be the posture – This four-part asana has five vinyasas, of which the 3rd is the state of the asana. In the 2nd vinyasa, aspirants should note that both rechaka and puraka are to be performed.   METHOD   1 – Jump to the right and spread the legs apart according to your height, and place the hands on the waist. Make sure your inner feet are parallel to each other or slightly turn your toes inward. 2 – As you exhale, press the hands to the floor with the fingertips in line with the big toes, or slightly back side. Keep the head lifted and the spine straight. 3 – Give yourself a slow and […]

“Sthirasukhamasanam” Patanjali’s Yoga Sutras / Pada 2, Sutra 46 – Steady and comfortable should be the posture – In the Ashtanga Standing Sequence, this asana comes in relatively in the early stage, but it requires you to twist your body super hard, and a lot of practitioners find it quite challenging in the beginning. Where there is a challenge, we grow!   METHOD   1 – Start by standing in a mountain pose. Stand tall and upright, establish a solid relationship with the ground by distributing your body weight equally spreaded on every part of the feet. Take a deep inhale. 2 – While exhaling, place your hands on your hips, and move your left leg to the back side. Keep your right foot at where it is, and point […]

“Sthirasukhamasanam” Patanjali’s Yoga Sutras / Pada 2, Sutra 46 – Steady and comfortable should be the posture – In Ashtanga vinyasa standing sequence, this asana comes after utthita trikonasana. Do we just need to twist our body from utthita trikonasana?   Let’s see the differences from that, and how to practice this asana properly.     METHOD 1 – Stand in Tadasana. Step your feet 3 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades widely apart and palms down. 2 – Turn your left feet 45 to 60 degree to the right and your right feet out to the right, parallel to the long side of the yoga mat. Align your right heel to be on the […]