• 24th may 2011 tue
    asanas from badhakonasana pose  -(butterfly pose in isha  yoga)
  • from simple trikonasana , virabhadrasana 2 .. , turning  right, raising left hand touching right  toe
  • Suptapadmaasanam . padmaasana pses taught today – padmaparvatasana
  •  virabhadrasana 2 – turn right from , virabhadrasana 1 raise up.
  • gomukhasana

also taught yesterday – after jaushirsh – place left leg on right thigh , after extending legs , and try to touch toe –  Ardha Padma Paschimottanasana – Half lotus back stretching pose 

  • Sit with both legs stretched in front.
  • Bend the left leg and place the left foot on the right thigh, turning the sole of the foot up and heel touching the abdomen(if possible keep it close to the naval area).

  • Inhale and raise both arms upwards over the head.
  • Keep the back, neck and head upright and straight.

  • Exhale and lean forward from the hips, grasp the toes of the right foot with both hands.
  • If you can’t grasp the toes, grasp the ankle or calf muscles initially. Gradually with the regular practice, you can grasp the toes.
  • Utilizing the arms, not the back muscles, slowly pull the trunk forward to place the forehead resting on the straight knee.
  • If you can’t bend the upper body forward due to bigger tummy, exhale forcefully. That will enable you to contract the stomach muscles and to bend forward better.
  • This is the final position. Hold the pose for as long as is comfortable.
  • Release the hands, inhale and raise them in the reverse order. Repeat the technique with the other leg.
  • Practice up to 5 rounds gradually extend the final holding posture duration.

Breathing:

  • Inhale while raising the arms. Exhale while bending forward into the final position.
  • Breathe slowly and deeply in the final position.
  • Inhale while returning to the upright position.

Benefits:

  • In this posture, the foot of the bent leg applies an intense massage to the inner abdominal organs.
  • This will helps to stimulate intestinal peristalsis and alleviate constipation.
  • Also this pose prepares the legs and hips for sitting in meditation asanas longer time
  • Stretches the muscles of the back and increases blood circulation to the spinal nerves.
  • Stretches and tones the hamstrings and calf muscles
  • Tones the internal organs of the abdominal area and helps lose excess weight.
  • Increases the flexibility of the hip joints
  • Used in yoga therapy for the management of kidney ailments, diabetes, colitis, and menstrual disorders

http://www.yogajournal.com/poses/1708

Virabhadrasana I

VirabhadrasanaI_248
Utthita Trikonasana

http://www.yogajournal.com/flash/vectora.swfUtthita Trikonasana

ogajournal.com/poses/494

Parivrtta Trikonasana

http://www.yogajournal.com/flash/vectora.swfParivrtta Trikonasana

http://www.yogajournal.com/poses/2500

http://www.yogajournal.com/flash/vectora.swfSide-Reclining Leg Lift

Anantasana  http://www.yogajournal.com/poses/2500

Anantasana_248

http://www.yogajournal.com/flash/vectora.swfBaddha Konasana

Sit with your legs straight out in front of you, 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 sides and press the soles of your feet together.
http://www.yogajournal.com/poses/2494

http://www.yogajournal.com/flash/vectora.swfAnjaneyasana

hp_195_02_large.jpg method to do ashwasanchalan – called anjaneyasana here. – From Adho Mukha Svanasana  / PARVATASAN (Downward-Facing Dog), exhale and step your left foot forward between your hands, aligning the left knee over the heel. Then lower your right knee to the floor and, keeping the left knee fixed in place, slide theright back until you feel a comfortable stretch in the right   front thigh and groin. Turn the top of your right  foot to the floor.

Preparatory Poses FOR  Janu Sirsasana

AFTER ABOVE PREP POSES AFTER INITIAL WARM UP, DO JANUSIR THEN PASCHIMOTT. do janu after uttana/ padahastasana .