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Most Famous Yoga Poses-2

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This s the second part of most famous yoga poses. For each pose here you will find instructions, photos, and the benefits of the pose.

What is yoga? Yoga is a way of life, an art of righteous living or an integrated system for the benefit of the body, mind and inner spirit.

This art originated, was perfected and practiced in India thousands of years ago. yoga practice is the performance of yoga positions (called asanas), each of which has specific physical and and mental benefits. See the instructions, photos, and the benefits of the pose.


Shoulder Pressing Pose (Bhujapidasana)

Squat with your feet a little less than shoulder width apart, knees wide. Tilt your torso forward between your inner thighs. Raise your hips until your thighs become close to parallel to the floor. Snug your upper left arm and shoulder as much as possible under the back of your left thigh just above the knee, and place your left hand on the floor at the outside edge of your left foot, fingers pointing forward. Then repeat on the right.

Cow Pose (Bitilasana)

Start on your hands and knees in a tabletop position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor. As you inhale, lift your sitting bones and chest toward the ceiling and exhale coming back to neutral "tabletop" position.

Bow Pose (Dhanurasana)

Lie on your belly with your hands alongside your torso, palms up. Bend your knees, bringing your heels as close to your buttocks. Reach back with your hands and take hold of your ankles. Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. Gaze forward.

One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)

Begin on all fours, with your knees directly below your hips, and slide your right knee forward to the back of your right wrist. Exhale and lay your torso down on the inner right thigh for a few breaths. Lift your torso away from the thigh. Lengthen the lower back by pressing your tailbone down and forward; at the same time, and lift your pubis toward the navel.

Fish Pose (Matsyasana)

Lie on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands. Inhale and press your forearms and elbows firmly against the floor. Then release your head back onto the floor.

King Dancer Pose, Lord of the Dance Pose (Natarajasana)

Stand in Mountain pose, inhale and shift your weight on your left foot, and lift your right heel toward your left buttock as you bend the knee. Press the head of your left thigh bone back, deep into the hip joint, and pull the knee cap up to keep the standing leg straight and strong.

Yoga Boat Pose (Navasana)

Sit on the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and strengthen the arms. Exhale and bend your knees, then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor. Lift your pubis toward your navel. Stretch your arms alongside the legs, parallel to each other and the floor.

Lotus Pose (Padmasana)

Sit on the floor with your legs folded in front. Now lean back slightly, pick the right leg up off the floor, and lift the left leg in front of the right. Carefully slide the left leg over the right, snuggling the edge of the left foot deep into the right groin. Draw the knees as close together as possible. Use the edges of the feet to press the groins toward the floor and lift through the top of the sternum.

Happy Baby Pose (Ananda Balasana Pose)

Lie on your back. With an exhale, bend your knees into your belly. Inhale, grip the outsides of your feet with your hands. Open your knees slightly wider than your torso, then bring them up toward your armpits. Position each ankle directly over the knee, so your shins are perpendicular to the floor.

Downward Facing Dog (Adho Mukha Svanasana Pose)

Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders.
Exhale and lift your knees away from the floor. Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis. (TIMExplore.com)

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