Bhujangasana - The cobra pose

Technique :

1. Take prone lying position, legs together, toes together, pointing outward, hands by the side of the body, fingers together palm facing upward and forehead resting on the

2. Fold hands at the elbows, place palms on the ground near each side of the shoulder, thumb should be under the armpit.

3. Bring chin forward and place it on the ground. Gaze in front.

4. Raise chin and turn head backward as much as possible. Raise the thorax turning supine backward upto the navel. Do not raise navel.


Benefits:

* Stretches chest and lungs, shoulders, and abdomen
* Firms the buttocks
* Stimulates abdominal organs
* Helps relieve stress and fatigue
* Opens the heart and lungs
* Soothes sciatica
* Therapeutic for asthma
* Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.
* The arching of the spine increases flexibility and strength
* Rejuvenates spinal nerves enriching them with a rich blood supply
* Improves flexibility and tone of spinal muscles, massages, works and tones back muscles
* Helps relieve and prevent lower backache
* Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
* Helps cure loss of appetite
* Stretches the thoracic region and expands the rib cage bringing relief from asthma
* Gentle pressure on the abdomen massages all organs and improves their function
* Strengthens deltoids, trapezius and triceps
* Compresses and opens spine
* Relieves cervical spondylosis
* Improves concentration
* Helps to relieve many utero-ovarine and menstrual problems


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Paschimottanasana

Technique :
1. Sit on the floor with legs stretched out in the front.

2. Move the heels away from you, and extend the legs so that their backs touch the floor.

3. Keep both feet few cm apart.

4. Place the palms alongside the hips. Lift the hips off the floor and gently move them back. This helps one to sit erect and exactly on the center of the buttock bone.

5. Lift the spine up, move shoulder blades closer to each other and roll the shoulders back.

6. Without tightening the muscles on the back of your trunk, gently move them towards the frontal body.

7. Grip the sides of the feet with your palms and bend the body from the pelvic region, moving the head towards the legs.

8. Move the chin away from the chest and towards the legs.

9. Rest the head on your shin and stay in this position for as long as you can with normal breathing, and focus your attention on the root chakra which is located at the base of the spine.

Modifications & Props
Most students should sit up on a folded blanket in this pose, and most beginners need to hold a strap around the feet. Extremely stiff students can place a rolled up blanket under their knees

Benefits:

• Calms the brain and helps relieve stress and mild depression
• Helps relieve the symptoms of menopause and menstrual discomfort
• Soothes headache and anxiety and reduces fatigue
• Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
• Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.
• Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
• Stretches the back and spine
• Stretches the shoulders
• Stretches the hamstrings
• Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
• Beneficial for the kidneys, liver, ovaries and uterus. (It is thus a must for women. It also helps ease menstrual discomfort.)
• The posture tones abdominal organs and keeps them free from sluggishness.
• It helps digestion and counteracts diabetes, constipation and flatulence.
• It strengthens your urinary system, especially the kidneys.
• The posture has a relaxing effect on the mind. The asana can be performed for as long as 4 hours minutes by resting the head either on the shin or on the blankets placed on the knees and on the shin.
• This asana is extremely beneficial for those suffering from hypertension.
• With this posture and with the right focus one can reach samadhi.
  
  
  

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Savasana - The corpse pose.

Lie on your back in a straight line, balancing the left and the right sides of your body. Lift hips slightly and lengthen the lower back by tucking the tail bone gently. Rest on sacrum closer to the hips, not on the coccyx. Separate the legs (30 cm � or 1 feet).Move upper arms away from side of chest, palms facing up.keep the chin on the same level as the forehead. Gently close the eyes to help them relax. Observe inwardly, softening and relaxing with each exhalation. Remain alert and attentive.Try not to fall a sleep, as savasana is a yoga pose like any other pose, so by falling a sleep you lose all the benefits of it.

Benefits:

• Savasana relaxes and invigorates your body.
• Savasana relaxes and invigorates your mind.
• Savasana relieves pressure, anxiety of the mind.
• Savasana relieves Headache, dizziness, mental weakness, hot flushes, high blood pressure and sciatica are relieved.
• Savasana is very Beneficial for insomnia (lack of sleep), for feeling fresh after a tiring day.
• Savasana is the best sleeping pose.

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yoga pose

Hello

we decided to start this blog in order to give you free voluble information on a varaity of yoga postures.
we are not bound to any school of yoga, so if your a student of yoga pilates or bikram yoga or any of the other schools, you are welcome to learn from us as well.
we will try to put as many pictures as possible and full description of the yoga pose.
we will describe advances yoga postures as well as beginners yoga postures.

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Enjoy your yoga practice.

assaf & ron.

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