Categories
Yoga

Side Plank Pose (Vasisthasana)

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.

Level:

Beginner / Intermediate.

Focus:

  • Arm Balance.
  • Core.
  • Strength.

Body Parts Involved:

  • Wrist.
  • Leg.
  • Arm.
  • Navel.

Equipment:

No equipment.

Benefits of Side Plank Pose:

  • Strengthens and tones arms, core and legs.
  • Improved concentration.
  • Improves balance.
  • Strengthens the belly and wrists.
  • Stretches the back of the legs.

Contraindications and Cautions:

  •  Students with serious wrist, elbow or shoulder injuries should avoid this pose.

How to do Basic Plank Pose:

  • Begin in Plank Pose
  • Transfer your body weight to your right hand and raise your left hand off the floor towards the ceiling.
  • Roll from the ball onto the outer edge of your right foot.
  • Open your chest to the left as you place your left foot directly on the top of your right foot.
  • Keep your legs straight and flex both  the feet strongly.
  • Your left hip is stacked directly over your right. Both hips have a tendency to want to sag, so lift them energetically up.
  • Take your gaze up to your left fingertips.
  • After several breaths, repeat the same with your left hand on the floor and right hand up towards the ceiling.
  • Release gently into plank pose- exhale by bending your knees on the floor.

Modifications and Props:

  • In order to increase the strength and stability of this pose, it’s helpful to work it with your soles pressing against a wall.
  • To make it easier place a block below your legs.

Preparatory Poses:

Follow Up Poses: 

  • Shoulder Pressing Pose.
  • Crow Pose.
  • Warrior Poses
  • Four limbed staff pose.
  • Eagle arms.

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  By homasana.com

Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.

Categories
Yoga

Dolphin Plank Pose (Makara Adho Mukha Svanasana)

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.

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Pose Level:

1

Focus: 

Strength and Power.

Body Parts Involved:

  • Core.
  • Shoulders.
  • Chest.
  • Butt.
  • Arms.

Equipment:

No equipment.

Benefits of Dolphin Plank Pose:

  • Calms the brain.
  • Helps relieve stress and mild depression.
  • Stretches the hamstrings.
  • Strengthens the shoulders and calves.
  • Strengthening the legs, arms and core.
  • Helps prevent osteoporosis.

Contraindications and Cautions:

  • Shoulder Injury.
  • Neck injury.

How to do Dolphin Plank Pose step by step instructions:

  • Start in the Dolphin Pose, knees bent.
  • Then walk your feet back until your shoulders are directly over the elbows and your torso is parallel to the floor.
  • Press your inner forearms and elbows firmly against the floor.
  • Firm your shoulder blades against your back and spread them away from the spine.
  • Similarly spread your collar bones away from the sternum.
  • Press your front thighs towards the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels.
  • Lift the base of your skull away from the back of the neck and look straight down at the floor.
  • Keep your throat and eyes soft.
  • Stay in the pose anywhere between 30 seconds to a minute or more as per your level.
  • Exhale while bending your knees on the floor .
  • Release.

Modifications And Variations:

  • To make it easier, lower your knees to the ground.

Beginner Tip:

  • Relieve any neck tension by resting your forehead on a block set between your forearms.

Preparatory Poses:

Follow Up Poses:

  • Headstand.
  • Shoulder Press Pose.

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  By homasana.com

Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.

Categories
Yoga

Dolphin Yoga Pose (Ardha Pincha Mayurasana)

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.

Level

Beginner.

Benefits of Dolphin Pose

  • Calms the brain.
  • Relieves stress.
  • Stretches the shoulders, hamstrings, calves and arches.
  • Strengthens the arms and legs.
  • Helps relieve the symptoms of menopause.
  • Relieves menstrual discomfort.
  • Improves digestion.
  • Relieves headache, insomnia, back pain and fatigue.
  • Relieve from asthma.
  • Improved memory.
  • Improved concentration.

Contraindications and Cautions

  • Do not perform this pose if you have recently been through shoulder, arm, neck or back injury.
  • Avoid this pose if you have high blood pressure.

How to do Dolphin Pose step by step instructions

  • Come onto the floor on your hands and knees.
  • Set your knees directly below your hips and your forearms on the floor with your shoulders directly above your wrists.
  • Firmly press your palms together and your forearms into the floor.
  • Curl your toes under, then exhale and lift your knees away from the floor.
  • Continue to press the forearms actively into the floor. Firm your shoulder blades against your back, then widen them away from the spine and draw them towards the tailbone.
  • Hold your head between the upper arms, don’t let it hang or press heavily against the floor.
  • Continue to lengthen the tailbone away from the pelvis and lift the top of your sternum away from the floor.
  • Stay in this pose for about 30 seconds to one minute and release by exhaling bending down knees on the floor.

Preparatory Pose

  • Puppy Pose.

Follow Up Poses:

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  By homasana.com

Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.

Categories
Yoga

Upward Plank Pose (Purvottanasana)

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.

Level

Beginner / Intermediate.

Benefits of Upward Plank Pose

  • Strengthens the arms, wrists and legs.
  • Stretches the shoulders, chest and front ankles.
  • Calms mind.
  • Strengthens back and spine.

Contraindications and Cautions

  • Wrist injury.
  • Neck injury.

How to do Upward Plank Pose step by step instructions

  • Sit in Dandasana( Staff Pose) with your hands several inches behind your hips and fingers pointing forward.
  • Bend your knees and place your feet on the floor, big toes turned inward, heels at least a foot away from your buttocks.
  • Exhale, press your inner feet and hands down against the floor, and lift your hips until you come into a reverse tabletop position, torso and thighs approximately parallel to the floor, shins and arms perpendicular.
  • Without losing the height of your hips, straighten your legs one at a time.
  • Lift your hips still higher without hardening your buttocks. Press your shoulder blades against your torso to support the lift of your chest.
  • Without compressing the back of your neck, slowly drop your head back.
  • Hold for 30 seconds and then sit back in the staff pose by exhaling slowly.

Beginner Tips

  • If you find this challenging, bend your knees and lift up into a reverse tabletop.
  • Find a hand position that suits your shoulders, finger point forward or away from you.
  • Engage your glutes ( buttocks ) muscles to support you in the pose.

How long should I hold Reverse Plank Pose

Keep your entire body strong and form a straight line from your head to your heels. Squeeze your core and try to pull your belly button back toward your spine. Hold the position for up to 30 seconds, if your hips begin to sag or drop, lower yourself back to the floor in Savasana ( resting position).

Preparatory Poses

Follow Up Poses

  • Downward Facing Dog Pose.
  • Side Plank Pose
  • Supported Shoulder Stand .
  • Upward facing two foot staff pose.

Was this page helpful 👍👎

Feel free to ask if you have any query 

  By homasana.com

Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.

Categories
Yoga

Plank Yoga Pose

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.

Benefits of Plank Pose

  • Tones all the core muscles including abdomen, chest and lower back.
  • Strengthens the arms, shoulders and wrist.
  • Prepares the body for more challenging arm yoga poses.
  • Strengthens spine muscles.
  • Improves posture.
  • Tones the buttocks.
  • Helps to get rid of back pain.
  • Improved flexibility.
  • Improves metabolism.
  • Improvement in mood.
  • Peace of mind.

How to do Plank Pose step by step

  • Begin on your hands and knees, with your wrists directly under your shoulders.
  • Breathe smoothly and evenly through the nose.
  • Spread your fingers and press down through your forearms and hands .
  • Do not let your chest collapse.
  • Gaze down between your hands, lengthening the back of your neck and drawing your abdominal muscle towards your spine.
  • Tuck your toes and step back with your feet by bringing your body and head into one straight line.
  • Keep your thighs lifted and take care not to let your hip sink too low.
  • Draw your pelvic floor muscles toward your spine as you contract your abdominal muscles.
  • Keep your head in line with your spine.
  • Broaden across your shoulder blades and across your collarbones.
  • Draw down through the bases of your index fingers – do not let your hands roll open towards the pinkie fingers.
  • Press the front of your thighs up towards the ceiling while lengthening your tailbone toward your heels.
  • Hold the pose while breathing smoothly for five breaths.
  • If you are holding this pose to build the strength and stamina – hold for more than 3 minutes.
  • To release, slowly lower onto your knees, then press back into the child’s pose and rest.

Modifications and Variations

To deepen or lighten the pose, try these simple changes to find the variation that works best for you.

  • If your arms or abdominal are not yet strong enough to support your full body weight, you can lower your knees to the floor ( half plank pose ).Make sure you keep your head and spine in a straight line.
  • To deepen the pose you can try these following plank pose : 

Contraindications and Cautions

  • Plank pose should not be practiced if one is suffering from injury in the arms or wrists, legs including the upper leg at the thighs.
  • Anyone suffering from low or high blood pressure should avoid this pose as a lot of pressure is felt at the chest while balancing the posture.

How long should I hold a Plank ?

If you can hold a Plank for 60 seconds or more, I consider that strong.

It is a challenging practice for your entire body because doing them everyday will burn more calories than other traditional abdominal exercises such as crunches, sit ups etc.

The muscles you strengthen by doing this exercise on a day to day basis will ensure that you burn more energy even when sedentary.

I would suggest you to follow the instructions on how you can plank properly with the proper posture and hold for a minimum 30 seconds and later increase the duration as per your limits taking into consideration any arm or shoulder pain, surgery.

How do I know if I am doing Plank correctly?

To know better look yourself into the mirror while you hold the posture and find if you are in a proper posture which should be in a straight line ( To get a straight line hold your body on your big toes ) and look forward to avoid backache.

What is the easiest way of doing Plank?

  • Come on your fores.
  • Traditionally hold the straight plank by resting your knees on the ground.
  • Breathe in and out gently while you practice.
  • Hold the posture as long as you can as per your ability.
  • Release.
  • Rest in the child pose.

Preparatory Poses

Follow Up Poses

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By homasana.com 

Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.

Categories
Yoga

Virasana-Hero Pose ( Yoga Pose )

Virasana is a Sanskrit word that translates into Hero Pose.

The conventional hero is the kind who fights for the world.This asana is a meditative pose, so it is best to practice this pose in the morning. You can do this pose as an alternative to Lotus for seated meditation for tired legs.

Level

Beginner.

Benefits of Virasana-Hero Pose

  • Stretches the thighs, knees and ankles.
  • Strengthens the arches.
  • Improves digestion and relieves gas.
  • Helps relieve the symptoms of menopause.
  • Reduces swelling of the legs during pregnancy.
  • Therapeutic for high blood pressure and asthma.

Contraindications and Cautions

  • Heart problems.
  • Headache.
  • Knee or ankle injury.

Hero Pose step by step instructions

  • Start in an upright kneeling position with your hips over your knees and the tops of your feet flat on the mat.
  • Keep your knees together as you seperate your feet to either side until they are about 18 inches apart.
  • Basically spread your feet apart to make room for your butt to come down on the floor between them.
  • Make sure your knees stay together with feet apart.
  • Exhale and lower your butt to sit on the floor between your feet.
  • Make sure that you are not sitting on your feet but rather in between them with the tops of your feet on the floor.
  • Your feet should point straight back, turning neither inward or outward.
  • Slide your shoulders away from your ears.
  • Rest your hands in your lap.
  • Remain in the pose for 1 minute as per your comfortness.
  • Release by pressing your palms into the floor and lifting your butt.

Common Mistakes

  • Don’t go into this pose quickly.
  • Go slow so you can be sure that you feel the difference between a big quad stretch and knee joint pain.
  • Be sure to distribute your weight across your sit bones and that the tops of the feet are equally pressing into the floor.

Modifications and Variations

  • If your ankles are painful in this pose, roll up a towel and place it underneath them before you sit back.

Preparatory Poses

  • Sukhasana.
  • Vajrasana.

Follow up Poses

  • Padmasana.

Try it out similar yoga asanas and yoga routine : 

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Feel free to ask if you have any query 

  By homasana.com

Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.

Categories
Yoga

Staff Pose (Dandasana )

Just as Tadasana is the foundation of all the standing yoga poses,Dandasana or Staff Pose is the foundation of all the Seated Yoga Poses.

Dandasana is a simple seated pose that strengthens the deep muscles of the lower back, abdomen and pelvis. This improves the overall posture and builds a solid foundation for the healthy alignment of the rest of the spine. Improved posture helps prevent the overworking or overstretching of any one muscle group and contributes to stability and comfort in all other activities. On the other hand poor posture results in serious problems like strain and joint pain. 

However the key element of staff pose is to cultivate awareness of the spine alignment from the tailbone all the way to the crown of the head and to use the strength developed by the practice to transform your habitual posture.

Level:

Beginner.

Benefits of Dandasana:

  • Strengthens the back muscles.
  • Stretches the shoulders and chest.
  • Improves posture.
  • Lengthens the spine.
  • Helps to calm brain cells.
  • Creates body awareness.
  • Improves functionality of digestive organs.
  • Provides the mild stretch for hamstrings.

Contraindications and cautions:

  • Wrist injury.
  • Lower Back injury.

How to do Staff Pose Step By Step Instructions:

  • Sit on the floor with your legs together, straight out in front with back erect.
  • Place your hands next to your hips on the floor.
  • Flex your feet and extend out through the heels. Engage your thighs and actively press your sitting bones down.
  • Draw your lower belly in and up.
  • Slide your shoulder blades back and down along your spine.
  • Bring the bottom of your shoulder blades towards each other, collar bones spread.
  • Bring your chin slightly back and down and keep the base of your neck soft.
  • Stay in the pose for 5 to 15 breaths.
  • Keep engaging your abdominal muscles to maintain this pose. 

Beginner Tips:

  • Sit up on a block or folded blanket.
  • Use as many props as you can sit for the extended time with back erect.
  • If you find keeping both legs together uncomfortable – you can spread your feet to about hips distance apart.
  • Keep the knees soft and slightly bent if you feel too much sensation in your hamstrings.

Preparatory Poses:

Follow Up Poses:

  • Happy Baby Pose.
  • Seated Forward Bend Pose.

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Feel free to ask if you have any query 

  By homasana.com

Try it out similar yoga asanas

Yoga For Eyes

Yoga for everyone

Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.

Categories
Yoga

Perfect Yoga Workout To Reduce The Inner Thighs and Hips

We are all specifically women who tend to accumulate fat in the thighs and hips.

But worry not ! 

Here are a few power yoga asanas to reduce thigh fat and hips which will not only lose fat but result in toned legs.

A proper combination of diet and yoga workout can address the issues of heaviness in the problematic areas. Before you begin with any asanas it would be nice if proper warm up is performed – I would personally suggest you to perform Surya Namaskar for warm up by completing at least 10 or more rounds.

I have shared the link of Surya Namaskar as well for better understanding.

Surya Namaskar

Easy warm Up Routine

Standing Side Slow Kick:

This is an amazing exercise that helps lose fat in thighs and hips , and provides stability .

How to do Standing Side Kick Step by Step:

  • Stand straight ,keep your hands on your hips.
  • Slowly lift your right leg upward at a 70 degree angle .
  • Keep the other leg straight on the floor .
  • Come back at the same position 
  • Complete the entire set 10 times while breathing in and out 
  • Take about 5-6 breaths and Complete the same set with the alternate leg.
Standing Side Kick

Side Lunge :

This is the perfect lower body exercise .

The inner thighs and hips are the target of this exercise because of its lateral movements.

How to do Side Lunge step by step:

  • Stand straight , resting your hands on the sides.
  • Slowly bend your right knee and move sideways stretching your left leg as much as possible .
  • If you are used to the exercise you can perform it at a fast pace , else hold this posture for 10 to 15 seconds and come back to the resting position.
  • Repeat this exercise on both sides by completing 10 sets on each side.
Side Lunge

Three Legged Downward Facing Dog Pose :

This is another powerful yoga asana that helps reduce fat in hips and thighs at the comfort of your home.

How to do Three Legged Downward Dog step by step:

  • We all are familiar with the Downward Facing Dog Pose where you form an inverted V with your body lifting your hip and head touching the ground (Detailed information about this is given in the Surya namaskar blog already shared the link)
  • This is a similar pose with a little modification.
  • The three-legged pose includes a lift of the other leg high and straight.
  • It helps your inner thigh muscles and gives you toned hips.
  • This is an effective way to reduce hip and thigh fat.
  • It takes time for your body to get used to this powerful workout- but for sure once you begin with you will see results in the upcoming 7 days.
  • While performing breathe in and out through your nostril.
Three Legged Downward Facing Dog Pose

Downward Facing Dog Limb Lift :

Another perfect and natural remedy to reduce the hip and thigh fat easily.

How to do Downward facing Dog Limb Lift step by step:

  • Come in the downward facing dog pose.
  • Bend your right knee and place it near your chest.
  • If you are used to it, you can practice it at a fast pace, else hold this posture for 10 to 15 seconds.
  • Push your leg above as much as possible as performed in three – legged.
  • Bring your leg back in the resting position – downward facing dog pose.
  • Repeat the same 10 times with each leg.
  • This exercise is aimed at shaping the hips and thighs.
Downward Facing Limb Lift

The Limb Lift :

This is yet another yoga pose to control your hefty pounds in tummy, hips and legs.

How to do The Limb Lift step by step:

  • Come down on your fours on the ground.
  • Your knees and palms should touch the ground.
  • Keep your palms straight and fingertips facing the wall.
  • Slowly lift your right leg parallel to the ground near your chest and push it above as high as you can.
  • Bring your leg back to the resting position.
  • You can alternate between the two legs, else practice 10 rounds at a time.
  • Complete the practice 10 times with each leg.
The Limb Lift

Single Leg Circle :

This is one of the best for challenging your core strength and pelvic stability.

The abdominal muscles must work hard to keep the entire torso controlled despite the circular movement of the leg in the hip socket.

How to do Single Leg Circle step by step:

  • Lie on your back straight and relax your body.
  • For better balance place your hands under the hip.
  • Slowly lift your right leg and move it in the clockwise direction.
  • Repeat the same for 10 times.
  • Now slowly change the direction and move it in the anti-clockwise direction.
  • Move with 5-6 breaths 
  • Repeat the same for 10 times.
  • Come back in the resting position.
  • Relax your body for a while.
  • Perform the same movement with the other leg (left leg).
  • Engage your core.
  • It aims at improved function in the hips and promotes the balance. 
Single Leg Circle

Best Tips To Reduce Your Thigh Fat With Increased Energy.

Regular Exercise :

To achieve the desired goal regular exercise is necessary, it’s okay if you are in a hurry or don’t have sufficient time to – something is better than nothing, you can practice yoga workout at the hard core in 10 minutes.

Regular exercise consists of overall body workout by adding thigh Workout 2 days in a week simultaneously performing other yoga asanas like Nadi shuddhi (breathing techniques) , Surya namaskar, vinyasa, hatha yoga, power yoga, dhyana yoga, ashtanga, cardio etc.

Balanced Diet :

Diet is equally important as physical workout. 

All the foods are good food.

Avoiding junk food is pertinent difficulty, it’s okay simultaneously intake healthy food like dal- roti, turmeric milk, rice,green vegetables, fruits etc 

Make sure you intake less carbohydrates and Protein according to your weight and other factors as such (age, meal intakes, meal span).

Diet Is An Act Of Absolutely Enjoying Every Meal In a Proper Contrast.

Know How Your Body Is,How Your Metabolism Is.

Eat Proper RATHER Eating small Portion Of Any Food 

Every Food Is Measured Into Carbs, Proteins, Saturated Fat, Unsaturated Fat ,Proteins, Fibre.

Your Body Requires all Of these Into some Portion whether it’s a fat,Carbs Or Protein 

Your Body System Works On How you Treat Your inner Organs (Do You Workout,Do You Eat Out stuff More than Required , Are you a Paratha Lover, So You consume  Food containing lightweight and however feeling hungry at times     Oops 😬)

Know How Your Body System Is 

Body Consists of 70% Of What You Eat and 30% Of What You Do ,How You Move (Movements)

I can help you How Can You Eat Proper food in a Proper Portion 

Get your Whole Veg Diet Plan 

  – Weekends 

  – Daily 

Includes :

Aids in Constipation

Digestive Issues 

Better Sleep 

Proper Metabolism 

Weight Loss 

Weight Gain 

Link is shared of the form which is necessary for me to know a bit about you to prepare your diet plan.

It will hardly take a minute.

Veg Diet Plan

Thank you so much!

If you find any difficulty or queries feel free to ask me in the comment section.

Suggestions appreciated.

Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.

Categories
Yoga

Find freedom in Compass Pose – Yoga Pose

Parivrtta Surya Yantrasana is a challenging seated pose that is an excellent hamstring and shoulder opener. Usually it is practiced by advanced level yogis which really has amazing benefits.

Compass pose demands a lot of your shoulders, hips and hamstrings .Learn how to warm up safely for this complicated seated yoga posture.

Krouchasana ( Heron Pose):

If you have any knee or ankle problems, avoid doing it instead you can stretch your legs by bending forward ( Head to knee bend ) 

Advanced students can increase the stretch by lifting the leg completely up in the air with straighten knee.

Benefits of Heron Pose :

  • Stretches the hamstrings.
  • Stimulates the abdominal organs and heart.

Hindolasana ( Baby Cradle Pose ) : 

It is a seated Hip opener that also stretches the hamstrings and calf muscles . It may be considered a slight variation of pigeon pose and also sometimes known as rock of the baby pose. In baby cradle pose,the yogi sits on the ground in a cross legged position, then lifts the top leg and cradles it in his/her arms from knee to foot.

Benefits of Baby Cradle Pose :

  • Calms the mind.
  • Massages the digestive and reproductive organs .
  • Stretches the muscles of buttocks.
  • Strengthens the groin muscles.
  • Relaxes the lower body.

Baby cradles are particularly good for those who work seated at a desk or those who are inactive for extended periods of time. Despite the benefits, those with hip or knee injuries should avoid this pose.

Baddha Konasana ( Bound Angle Pose ) : 

Sit straight with your legs straight out in front of you while raising your pelvis on a blanket if your hips or groins are tight.

Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the slides and press the soles of your feet together. Never force your knees down. Instead release the heads of the thigh bones toward the floor . Stay in this pose anywhere from 30 seconds to 2 minutes as per your comfortness.

Benefits of Bound Angle Pose :

  • Stimulates abdominal organs, ovaries and prostate gland, bladder and knees.
  • Stimulates the heart and improvement in blood circulation.
  • Stretches the inner thighs.
  • Helps relieve mild depression, anxiety and fatigue.
  • Soothes menstrual discomfort.
  • Consistent practice of this pose until late into pregnancy is said to help ease childbirth.

After consistent practice of these warm up yoga poses to stretch your hamstrings and your lower body. Look how you can do compass pose step by step which again has awesome benefits .

Compass Pose

With open hips, shoulders and hamstrings you are ready to try a compass pose , a freeing seated pose that will allow your spine to strengthen and stretch in a unique way.

How to do Compass Pose step by step :

  • Start seated and externally rotate your left knee as in easy pose .
  • Grab the top of your right foot with your left hand and slide your right arm under your right leg, moving your right knee as high up toward your right shoulder as possible.
  • Place your right hand on the floor a few inches away from your right hip, pointing your fingertip towards the right.
  • Inhale, roll to the front of the sitting bones .
  • Exhale to use the both arms to straighten your right leg as much as possible.
  • Try to keep both sitting bones on the floor.
  • Feel the stretch all along the left side of your body in addition to the stretch in your right hamstring.
  • Take 5 breaths here and release .
  • Change to the other side – Repeat the same with the left leg grabbing right arm sliding under left leg, moving left knee as high up toward the left shoulder.

Benefits of Compass Pose :

  • This seated twist pose prepares the shoulders and arms for the next level of challenging poses.
  • Hip opener
  • Strengthen the core muscles.
  • Tones the limbs making them strong and flexible.
  • Improves the energy levels in the body and mind while slowly helps in improving the confidence level both on the mat and off the mat .
  • Gives gentle massage to the internal organs.
  • Improved functioning of the organs.
  • Improvement in digestion.

Contraindications :

  • Since this pose involves the deep stretch of the shoulders, hamstrings, hips etc . Those who are recovering from any surgery should avoid this practice even if you are in the recovering stage.
  • Women who are pregnant, even after having a lot of experience, should avoid this practice since it puts pressure on the pelvic floor muscles.

Beginner Tips :

  • Since it is a very complex and challenging pose, beginners are advised to use yoga props like straps while performing this pose.
  • Also a proper warm up is required before starting to perform this pose ( Eg : Surya Namaskar )

Follow Up Poses :

  • Pigeon Pose.
  • One legged King Pigeon Pose.

If you find my article helpful do share it with your friends dedicated to fitness and yoga lovers.

Your Suggestions Are Appreciated

Feel free to ask me if there are any queries in the comment box.

By homasana.com 

Categories
Yoga

Super Easy Ways to reduce side fat fast.

Have you been struggling to get rid of side fat but are unable to? Do you wonder what kind of exercises will help you to reduce your side fat effectively and at a fast pace?                                          Side fat does look very unappealing and is generally the first to appear and last to go.   Then you are at the right page , read this article on how you can easily do these yoga asanas to get rid of side fat.

 Here are the 4 powerful yoga exercises that will help you to reduce side fat in less than a month if you consistently practice it – it will hardly take 10 minutes to follow these simple asanas , you’ll be amazed at the result.

Cow Pose (Bitilasana) : 

Cow Pose is an easy and gentle exercise for spine, side fat and love handles .

How to do step by step : 

  • Come on your fours – in a tabletop position.Your knees under your hips and wrists under your shoulders or slightly forwards of them.
  • Spread your fingers , root down through the base of the fingers and press your fingers on the mat.
  • On an Inhalation, lower the belly , lift your chest, tailbone pointing up and lookup.
  • Exhale, come back into your neutral ‘tabletop’ position.

Beginner Tip :

  • If you’re not used to putting weight through your hands start with some wrist and hand warm up exercises.
  • Rotate your wrists and then shake your hands out.
  • Make fists and then stretch out your fingers – repeat this quickly for a few times .

Benefits :

  • Stretches the front of the torso and neck.
  • Gently massages the spine, increasing mobility.
  • Consistent practice stretches the side part of your upper body.

Follow Up Pose:

  • Cat Pose.

Cat Pose (Marjaryasana):

It is a simple pose but in the event you find it hard to round the top of your upper back.

How to do step by step :

  • Get down on your fours – tabletop position.
  • Relax your head and neck into a neutral position, looking downward.
  • Move first into the Cow Pose by breathing in and relaxing your belly toward the floor.
  • Visualize your breath moving into your lungs and along your back while you lift your chin and chest look up to the ceiling . Hold on for a few seconds.
  • Now gently move into the cat pose by exhaling while you pull your belly in toward your spine.
  • Round your back and allow your head and neck to relax back downward.
  • Inhale by transitioning into Cow Pose.
  • Hold it for a while and exhale.
  • Inhale into the cat pose.
  • Feel the gentle stretch on your spine and side.
  • Exhale by coming into your fours.

Benefits :

  • Improves posture.
  • Stretches your back and torso.
  • Helps in regulating blood circulation.
  • Helps to relieve the stress.
  • Improves digestion.
  • Tones the abdomen.
  • Relaxes the mind.

Follow Up Pose :

  • Child Pose.

Seated Side Stretch : 

It is a soothing yoga pose that stretches the neck, shoulders, back and obliques. This pose helps to relax the mind and relieves the stress and anxiety.

How to do step by step :

  • Start in an easy pose and sit straight with your back erect.
  • Place your hands in front of your chest, tuck your fingers in the opposite hand .
  • Hold it tight.
  • Place your arms closer to your ears .
  • Lean your side body to the left side .
  • Switch the sides after holding the posture for a few seconds.
  • Repeat the same for about 10-15 times.
  • Breathe slowly and deeply, keep the hips grounded and, as you lean your torso to the left,pull your rib cage to the right.

Benefits :

  1. Open the sides of the rib cage.
  2. Stretches the muscles of the following 
    • Neck .
    • Lower back.
    • Middle back.
    • Arms and shoulders.
    • Chest.

Follow Up Pose :

  • Garland Pose ( Malasana ) 

Standing Side Stretch : 

It is the basic standing pose that stretches the spine and obliques and hence promotes better posture.

How to do step by step :

  • Stand tall with feet and legs together , reaching both the arms straight up overhead as you inhale.
  • Bend the body gently to your right side .
  • Exhale.
  • With an Inhalation return back overhead to the center and repeat the same on your left side – Exhale .
  • Feel the gentle stretch on your spine and your side.
  • Complete the set about 10-15 times as per your comfortness.

Benefits :

  • Better Posture.
  • Improved Balance .
  • Opens the upper body.
  • Strengthens your middle and lower core.
  • Improves shoulder mobility and health.
  • Release the back tightness.
  • Stretches the side body .

Cautions / Avoid :

  • Anyone who has an injured shoulder, rotator cuff, pain in lifting arms overhead . Instead you can keep your arms at your sides , or hands on your hips.
  • Anybody who has a lower – body injury that makes weight bearing difficult.
  • Try to avoid standing postures as they contribute to imbalances.
  • If you have a rib injury , avoid this stretch ( side stretch ) .

These are the few yoga workout exercises which will help in getting rid of side fat easily at home without any use of equipment.

If you find my article helpful ,do share it with the needed ones and yoga lovers.

Suggestions appreciated

Feel free to ask if you have any query 

  By homasana.com