Gomukhasana Yoga (Cow Face Pose )| Yog for Gomukhasana | Gomukhasana Pose

Placing both the feet on the ground by the side of the buttocks and keeping the body steady is Gomukhasana, resembling the face of a cow.Notice that the crossed legs look a little like the lips, and the bent-elbow arms, one up and one down, are the ears, which resembles the face of a cow.

Gomukhasana is a beautiful pose to keep us open to celebrate life. For many of us, we find ourselves sitting slouched over a desk, writing or using a computer, and driving hunched over the steering wheel in bucket seats. Others may have emotional challenges such as stress and grief. Over time these situations will encourage our chest and heart centers to close.

It may be helpful to come forward onto the hands and knees to align the knees. Then separate the feet and come back to sit between the feet.Sit in Dandasana, then bend your knees and put your feet on the floor. Slide your left foot under the right knee to the outside of the right hip. Then cross your right leg over the left, stacking the right knee on top of the left, and bring the right foot to the outside of the left hip. Try to bring the heels equidistant from the hips: with the right leg on top you’ll have to tug the right heel in closer to the left hip.

Rotate your arm inwardly; the thumb will turn first toward the floor, then point toward the wall behind you, with the palm facing the ceiling. This movement will roll your right shoulder slightly up and forward, and round your upper back. With a full exhalation, sweep the arm behind your torso and tuck the forearm in the hollow of your lower back, parallel to your waist, with the right elbow against the right side of your torso.Fold right leg at the knee and place it on the ground by the side of the left buttock.Similarly bringing the left leg from above the right leg, place it on the ground by the side of the right buttock. The two soles will remain out towards left and right side.

Place the palms on the knee one above the other and sit erect.Or place the right palm above the left sole and left palm above the right sole, so that it will resemble the shape of a cow`s ear. Gaze in front.Bend the left elbow, bringing the left hand down the center of the back.Bring the right arm out to the right side, bend the elbow and bring the right arm up the center of the back.Turn the palm up and, with another inhalation, stretch the arm straight up toward the ceiling, palm turned back.

Firm your shoulder blades against your back ribs and lift your chest. Try to keep the left arm right beside the left side of your head.Stay in this pose about 1 minute. Release the arms, uncross the legs, and repeat with the arms and legs reversed for the same length of time.Hold hands behind the back.Draw both elbows toward the center.

Benefits for Gomukhasana Yoga Pose:

1.Stretches the ankles, hips and thighs, shoulders, armpits and triceps, and chest.

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Double Leg Raise Yoga Asanas | Yoga for Double Leg Raise

It strengthens the abdominal and lower back muscles and is often used to come up into the Head Stand. Performing the Double Leg Raise trims the waist and the thighs. If your muscles are weak, you may find yourself arching your lower back or using your shoulders to help lift your legs.Yogasanas help make our bodies flexible and help us relax even in the most stressful situations, one of the main reasons why a lot of people take up Yoga nowadays to become healthier, happier and more relaxed human beings.

Lie flat on the floor.As you inhale, raise both legs, keeping your knees straight and your buttocks on the floor. Start by lying flat out on the floor, staring up at the ceiling.With a deep inhalation, raise both your legs, but remember not to bend your knees. You should also not lift your buttocks from off the floor.

Repeat ten times. Make sure that your lower back remains flat on the floor while you bring the legs down to avoid any spinal injury. Now, with a deep exhalation lower both legs, simultaneously, not one after the other.Your lower should always remain flat on your mat while your legs are descending. This is a cautionary measure, especially to avoid any spinal injuries.

Having reached your own level of satisfaction in doing the Double Leg Raise effortlessly, try this. When lowering your legs, do so very, very slowly, keeping your feet about a few centimeters or so off your mat, without letting them come to rest.Exhale and lower your legs. Repeat ten times. Make sure that your lower back remains flat on the floor while you bring the legs down, to avoid injuring your spine.

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Meditation for Children | Children Meditation | Meditation With Kids

Do you sometimes worry too much over silly things? Do you get angry and lose your temper? What would you say, if I was to tell you that meditation will help you become the happiest person in the world? Would you be willing to try it for the next 10 days for at least 5 minutes.Yoga for kids, quite a modern concept, grew out of parents thinking their children could enjoy some of the same benefits of yoga that adult do, such as improved body awareness, coordination, and stress relief.

The popularity of Yoga and meditation for children is increasing day by day, considering the amount of stress kids are being put through, nowadays.They are being taught before and after school, during lunch time programs, in special education classes, at home before dinner and in daycare centers. People that know their heart will be more loving and happy. Sad, angry people are lost, because they have lost their heart.

Meditation is just not the process of sitting and contemplating but a journey to the inner self which only can happen when the mind is calm and the senses are unruffled. This is done so that they are able to concentrate and memorize more effectively. This is why, when teaching Yoga and meditation to children you use lots of birds and animal poses as well as plenty of stories. Besides, for children you use more of the dynamic techniques, rather than the static.

It is a process of relaxing the mind as it aids in unwinding tension, worries, pain and fear. In the first paced society therefore meditation is indeed the need of the hour to unwind, relax and finally to contemplate. Meditation has immense benefit. Be it the aged, or the women or the children, meditation can benefit all. Meditation for children is indeed the unique way to help the kid to grow up whilst poising his physiological, psychological as well as spiritual needs.

Meditation for children requires proper training to aid them in telexing and meditating. The first step is therefore to teach them the process of relaxation and meditation and for this to make them sit or to lie down in a silent yet comfortable area is necessary. The second important step in meditation for children is to make them practice the breathing exercise. One or two deep breathes, with closed eyes helps the children to concentrate whilst focusing their thought. Breathing exercise is beneficial in calming down the hyperactive child and even it helps to control the temper thus supporting in taming an angry or misbehaving child.

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Yoga for Matsyasana (Fish Pose ) | Matsyasana pose |

The neck is lengthened, and the crown of the head Sahasrara chakra is pointed toward the wall behind the practitioner.The Fish Pose or Matsyasana in Hindi, is the counterpose to the Shoulder Stand and must always be practiced after it. Having stretched the neck and upper spine in the Shoulder Stand, Plough or Bridge, you now compress them as you arch your back. Doing the Fish Pose also relieves the stiffness of your neck and shoulder muscles and corrects any tendency of having rounded shoulders.

Holding this Yoga Pose exercises the chest, tones the nerves of the neck and back, and ensures that the thyroid and parathyroid glands obtain the maximum benefits from the Shoulder Stand.Matsyasana, or Fish Pose, is a Yoga posture. It is commonly considered counter-pose to Sarvangasana, or shoulder stand, specifically within the context of the Ashtanga Vinyasa Yoga Primary Series.Drop your head back so that the top of your head is on the floor, but your weight should rest on your elbows. Exhale. Breathe deeply while in the position, keeping your legs and lower torso relaxed.

Benefits of Matsyasana:

Opens the chest and throat, counter pose to shoulderstand.This posture benefits people with asthma.This is the only posture in this sequence which bends the spine backwards. This is essential, to counteract the preceding asanas which bend the spine forwards. The result is to give a healthy stretch to the muscles and ligaments of the spine in the opposite direction.The fish posture normalizes the function of the thyroid, pituitary, pineal and adrenal glands.

It limbers and stretches the neck, strengthens and tones the nervous system, the kidneys, the stomach and intestines, the pelvic organs, and the nerves connected with the sex functions.As complementary Asana for Sarvangasana, this should be pracitsed soon after sarvangasana. This enhances the benefits achieved through Sarvangasana.

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Sarvangasana Yoga ( Shoulder Stand Pose ) | Sarvangasana | Yoga for Sarvangasana Pose

In this exercise, you build up both power and a new structure in your back and you relax tension in well-known stress areas like the neck and the lower back. The muscles of your lower back get stronger, the chest and shoulders can move more freely and the back gets straighter.It is often seen being practiced in many gymnasiums, beauty salons, and health clubs. But without the deep breathing with this exercise, it does not have much therapeutic value and will not be considered a yoga posture.This asana is sometimes called a candle because the body is kept straight as a candle in this posture.

The head must not be turned to the side while in this pose.However, because of the significant amount of weight being placed on the cervical spine and the threat of neck injury, this is not advisable.Lie down with your back on a Yoga Mat.Your shoulders should lie on the edge and your head rests on the mat. Your legs are drawn in and still stand on the mat.Lie flat on your back. Inhale deeply while raising your legs and spine until the toes point to the ceiling.The body rests on the shoulders and the back of the neck. The body is supported by the hands, which are placed on the center of the spine between the waist and the shoulder blades. Keep your spine and legs straight.

On a male, the thyroid gland is located behind the adams apple. For women, it is located in the same area which is a few inches above the sternal notch or approximately half way up the neck from the sternal notch. Stay in this position for about two minutes.Lift your hips off the floor and bring your legs up, over and beyond your head.At this point, lift your back and move your legs further beyond your head.Lift the legs up off the floor toward the ceiling, either one at a time or together, if the abdominals are strong enough.Lift up through the balls of the feet.Lift up through the balls of the feet.

Bring the hips toward the front of the room and the feet toward the back to straighten the body.Work on moving the hands down the back towards the shoulders.The correct alignment is with the hips over the shoulders and feet over the hips.At this point, lift your back and move your legs further beyond your head.Straighten your spine and keep your back straight. Move your hands toward your back.Place your arms against your upper back and try to place your hands as near as possible to the shoulder blades. Try to place your elbows at shoulder-width. If you cannot do this, put them at a somewhat wider distance from each other.

Push your back upwards with your hands. You will get a force upwards coming from the seventh neck vertebra.To come out, bring the feet back over the head through Plow Pose Halasana.Roll out from Plow slowly.Your legs are placed a little forward. Divide the weight of your legs between the hands and the shoulders.After some time, try placing your arms a little lower in the direction of the shoulder blades on your back. See to it that the elbows do not stand too far apart.Slowly bring down the legs to the floor.The obese practitioners and the novices may find it tough to lift their legs by putting pressure on their backs. They can do the action by using their palms to balance the act.

Benefits for Sarvangasana Yoga Pose:

1.Stretches the shoulders and neck

2.egulation of the sex glands and the pituitary glands

3.It is beneficial for people suffering from poor circulation, constipation, indigestion, asthma and reduced virility.

4.increase in efficiency of the thyroid

5.It gives a healthy stretch to the neck muscles.

6.stimulation of the nerves

7.The shoulder stand also regulates the sex glands.
improvement in blood circulation.

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Utkatasana (Chair Pose) | Asana for Utkatasana | Yoga for Utkatasana

Awkward Pose is a powerful strengthening posture, and when done with Deep Breathing, Half Moon and Hands to Feet, it also concludes a sort of warm up section in which you generate internal heat and loosen the muscles.Try adding in Utkatasana between Urdhva Hastasana and Uttanasana.In this exercise, you strengthen the lower back and the legs and by doing so, you create more space in the chest and belly.

Raising the heels, stand on toes and slowly sit putting weight on toes.Put both hands on respective knees.On an inhalation, come up to standing and take a few cycles of breath to rest your thighs.You can do this by letting your hand feel whether there is a groove in the middle of the lower back. If this is not the case, then stand up straight again, bend your body forward, and feel if the “groove” is there.

Utkatasana is Start with the first Mountain Pose and inhale and stretch your arms, lengthen the spine, and be careful not to press the lower ribs to the front.To the external eye, it looks like a yogi sitting in an imaginary chair. When you do the pose, however, it is definitely not a cushy, passive ride. A deep squat, Utkatasana immediately engages the strength of your legs, back, and ankles.

The literal translation of the word utkatasana from Sanskrit is powerful pose.Here power is not about domination or control over someone else so much as it is about aligning with the life energy within and around you.The Powerful pose clearly works the muscles of the arms and legs, but it also stimulates the diaphragm and heart.

Exhale, bending your knees with thighs as nearly parallel to the floor as possible and heels pressed into the ground, legs and knees together, and keeping spine, chest head, and arms in line. Hold as a static pose for four to eight breaths. To recover, reverse your path taken into the position, inhaling as your return to upright with arms over head, and exhaling as your lower your arms down to your sides. As a dynamic version, repeat moving into and out of the post, coordinating breath with movement.

Utkatasana Benefits:

1.Reduces flat feet.

2.Stimulates the abdominal organs, diaphragm, and heart .

3.Stretches shoulders and chest.

4.Strengthens the ankles, thighs, calves, and spine.

5.Calf muscles are made healthy and remove constipation and nervous weakness of the lower extremities.

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Makarasana ( crocodile Pose ) Yoga | Yoga for Makarasana | Makarasana

The name comes from the Sanskrit words Makara means crocodile. While doing this Asana body resembles the shape of ‘crocodile’, hence it is known as Makarasana.It acts as a massage to the abdomen and thereby relieves diarrhoea. Lie down with the hands on the side. Spread the legs with toes towards the periphery and heels towards the inside. Fold the right elbow and bring it to the left armpit and place on the left shoulder.

Relax on your stomach with arms folded on the floor above your head. Similar to Savasana, in which you lie face up, Crocodile Pose allows you to release all of your tension, but because it puts your belly and face to the ground, it can make a socially anxious person feel less exposed and vulnerable.

Lie on your belly, with the arms crossed under your head. Rest the forehead on the wrists of the hands.Close the eyes and let your whole body relax into the floor. Let the heels turn out and let the legs flop open. The person should lie in the prone position; hands should remain by the side of the thighs.One should slowly spread out both the legs. The toes should remain out and heels inward.

Keep the arms on their respective sides.Spread the legs comfortably apart and rest them on the floor.Heels must point towards each other and the edges of the feet must touch the floor.The feet should be at right angles to the legs and the toes pointing outward.Slowly fold the left hand at elbow bringing it from below the armpit. Place it in the right shoulder. Fold the right hand at the elbow and place it on the left shoulder.Place your head on the triangle made by both the elbows.

Breathe deeply, pressing the belly down into the floor with each inhalation and hold for 6 to 10 breaths.Raise your trunk and head.To release: bring the palms under your shoulders and slowly press up into table or child pose or roll over onto your back.The person places the head on the triangle made by both the elbows.Rest your forehead on this ‘double triangle’ and dip your face in the space in between.
Close your eyes and relax.Do abdominal breathing and maintain this position as long as comfortable.Lie on your back and resume.This asana is beneficial in Asthma.

For those who have acquired wrong process of respiration due to Asthma or other respiratory problems, this Asana corrects those disorders. Abdominal muscles get automatic massage while practicing Makarasana.Then relax by placing your head in the ground and crossing your hands as if you are hugging yourself. Repeat for 10 times.

Benefits for Crocodile Yoga Pose:
1.It prevents scoliosis and flatulence

2.Abdominal muscles get automatic massage.

3.Makarasana stimulates the small intestines which, in helps the digestive processes.

4.It helps to reduce high blood pressure.

5.The asana relieves and helps correct many breathing troubles and disorders in the genito urinary system.

6.This is beneficial in Asthma.

7.It relaxes the muscles and relieves the fatigue after a strenuous asana.

8.Makarasana induces a complete relaxation of the body and mind.

9.For those who have acquired wrong process of respiration this Asana is more useful.

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Mayurasana Yoga (Peacock Pose ) | Yoga for Mayurasana Pose | Pose for Mayurasana

The peacock is a balancing pose which strengthens the shoulders, arms and wrists. It also helps improve digestion.In the Indian sub-continent the peacock was revered as a sign or immortality and love. This pose focuses on developing and strengthening the thighs, wrists, forearms, buttocks and abdomen. While the Peacock Pose should be quite simple for an advanced student it may be a little tricky for a beginner, so you can use some support.

Kneel with your knees about a foot apart.Place your hands, palms down on the floor between your knees, wrists to the front, fingers pointing backwards.Lean forward and press your palms on the floor with your fingers turned back toward your torso. Bend your elbows slightly and touch the pinky sides of your hands and the outer forearms together. Then bend your elbows to a right angle and slide your knees to the outside of your arms and forward of your hands.

Slowly stretching both legs together, raise the upper part of your body to a horizontal position.Then straighten your legs also like a horizontal stick, keeping your chest, neck and head straight as well.Position the strap just above your elbows. If you can’t quite manage the full pose, support your feet on a block, placed near the back end of your sticky mat.This exercise has a good effect on the expelling action of the colon. It is very beneficial for obesity, piles, and constipation.

Your horizontal body is now resting on your hands with forearms vertical.Hold the position for a few seconds only.Lower your forehead to the floor. Then, straighten your knees and stretch your legs out behind your torso, tops of your feet on the floor. Firm your buttocks and round your shoulders slightly downward. Lift your head off the floor and look forward. Lean your weight slightly forward if your legs and buttocks are firm and active, this slight shift of weight will lever your feet off the floor.Straighten out both legs behind you. The body is now resting on the head, hands and feet.Lift your head.

To return to the origin position, slowly fold your legs and place your knees on the ground.Now raising your hands from the ground sit on your soles.In the beginning it is easier to lift each foot one at a time until you get the feeling for shifting the body weight forward and build up strength in the arms.In the beginning, hold the posture for 10 seconds, gradually working up to 30 seconds or more.Then lower your head and feet to the floor, bend your knees, and lift your torso off your arms.

Benefits for Mayurasana Yoga Pose:

1.Beneficial for repetitive stress injuries like carpal tunnel syndrome, and for people who spend a lot of time on the computer.

2.Strengthens the back torso and legs.

3.Puts pressure on the abdomen improving digestion, and relieving indigestion and constipation.

4.Strengthens the wrists and forearms.

5.Stimulates the abdominal organs.

6.Tones the abdomen.

7.Stretches the muscles of the forearms, wrists and fingers.

Tadasana Upavista Konasana Yoga ( Stand Spread Leg Forward Fold ) | Yoga for Tadasana Upavista Konasana

It is also good for toning the abdominal organs and calming the brain. Doing this pose can relieve mild headaches.Practicing the Stand Spread Leg Forward Fold can strengthen and stretch your inner and back legs and your spine.Standing Spread Leg Forward Fold can strengthen and stretch your inner and back legs and your spine. People with lower back problems should avoid doing the full forward bend.

Stand tall and straight in Mountain pose with your feet together planted firmly into the mat. Relax shoulders and neck with your hands at your side. Inhale deeply through the nostrils and as you exhale, jump your legs wide apart.Jump so that your feet are around four feet apart. Slightly turn your heels outward while you look forward.Bring your hands together in the prayer position against the chest bone.

Bend forward slowly from the hips. Bring the head and hands gradually to bend your upper body from the hip until halfway parallel to the floor.Keep hands parallel and slightly in front of you to maintain correct alignment and balance.Inhale deeply through the nostrils and exhale through the nostrils.Keep hands parallel and slightly in front of you to maintain correct alignment and balance.Inhale deeply through the nostrils and exhale through the nostrils. Maintain the pose for 10 seconds.

The chest bone is moved slightly in the direction of the belly. Straighten spine slowly and place feet in Mountain pose. Stand tall with feet together planted firmly into the mat. Repeat pose two to four times.The breathing goes through the belly or towards the chest bone, against which the hands have been placed. Look straight downwards at a spot on the floor.

Stand Spread Leg Forward Fold Yoga Pose Benefits:

1.Relieves mild backache.

2.Calms the brain.

3.Tones the abdominal organs.

4.Strengthens and stretches the inner and back legs and the spine.

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What is Simple Meditation? | Meditation for Simple | Meditation Simple

You can choose a clean and peaceful place where you can spend 10 to 20 minutes in silence. Gradually, as you gain more control on your mind and senses, you can increase this time duration.Whether you are new to meditation or a seasoned veteran, this technique can be very powerful.However, meditation can be a helpful tool to help people relax, no matter their lifestyle.

This is a time to surrender to wakefulness, mindfulness, and awareness. Find a place where you will not be disturbed, a room where no one will come in, where the phone does not ring, where little or no noise can get in.All you just need is a comfortable place to relax, some fresh air, and some peace. Simple meditation requires no special technique, just a little time and some patience.

Sit quietly in a comfortable position. Refer to the section on postures for recommendations on sitting positions.Eliminate distractions and interruptions during the period you’ll be meditating.Commit yourself to a specific length of time and try to stick to it. Pick a focus word or short phrase that’s firmly rooted in your personal belief system. A non religious person might choose a neutral word like one, peace, or love.

Relaxation of mind and body go hand in hand, so begin by relaxing your body as much as possible, which is much more difficult than you might think. Pay special attention to any areas of tension, such as the shoulders or lower back. Here are a few time honoured techniques to help you relax.It is up to you to experience and decide which meditation practice is best for you. But for starters, here’s a simple Meditation you could apply in your daily routine. Set aside 10 to 20 minutes same time each day, if possible. Before breakfast is a good time.