It is very important to perform a proper warm up before any type of physical activity . The purpose of a warm up is to prevent injury by increasing the body’s core and muscle temperature. Warm muscles increase the rate of energy production which increases reflexes and lowers the time it takes to contract a muscle .
Lotus Pose, or Padmasana is pretty much the staple pose of yoga as a whole.
The ‘ Lotus Pose ‘ is adopted to allow the body to be held completely steady for long periods of time. This allows the mind to calm towards Meditation .
The asana applies pressure to the lower spine which may facilitate relaxation.
Padmasana or Lotus Pose in Yoga is one of the oldest asanas whose main purpose is to be able to get you to sit still and meditate which after all, is the actual, historical,original and initial goal of Yoga.
This side plank is a great exercise for strengthening the oblique abdominal muscles, which don’t get worked during ab exercises such as crunches. You will hold your body on your side in a straight position supported only by one arm and the side of one foot.
There are a lot of ways to modify your side plank. Some Variations offer more support for beginners as you build strength or to accommodate injuries. Others incorporate moves that make this balancing pose even more challenging for people who want to amp it up.
A modification of Plank Pose, Dolphin Plank Pose strengthens and tones core, thighs and arms.
It is an intermediate pose that requires body awareness in terms of alignment in the pose. It requires strong arms, core and legs to achieve the expression of the Dolphin Plank Pose. This pose is an excellent preparatory pose for headstand(Sirasana ) and other inversions.
This asana is essentially a Downward Dog on your forearms instead of hands which relieves wrist pressure while providing all the benefits of Downward Dog.
Benefits of Dolphin Pose :
Calms the brain.
Stretches the shoulders, hamstrings, calves and arches.
Strengthens the arms and legs.
Helps relieve the symptoms of menopause.
Relieves menstrual discomfort.
Relieves headache, insomnia, back pain and fatigue.
Relieve from asthma.
The literal meaning of this pose is to stretch towards the ” east ” . As the sun rises in the east and sets in the ” west ” the east is known as the direction of new beginnings and budding potential. In Upward Plank Pose, we draw a strength of the core and leg muscles, as well as the support of the shoulders beneath the heart.
It is usually a beginner yoga pose but difficult to hold for a long time.
With the practice it can do wonders in helping you build bodily as well as mental strength.The basic plank with its variations is a good workout for your spine too.
Pose for stronger arms and spine.
Plank is an essential component of sun salutation and is often used as a transitional pose, in which the breath is not held.It can also be practiced on its own to build strength and stamina.
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