Cat Pose (Marjariasana)

Sanskrit Name: Marjaryasana
Marjari = Cat
Asana = Cow

The cat pose yoga is fairly a simple pose. But in the event you find it hard to round the top of your upper back, you could ask a friend or your instructor to help you out. Ask them to place their hand between and above the shoulder blades so that it can help activate that region.

It might be a good idea to start off the practice with the preparatory poses so that your muscles are flexed enough by the time you come to this asana.

According to the CDC, back pain strikes 80 percent of the people in our population at some time in their life. This makes it imperative that we teach our spines to be more flexible through poses such as Cat and Cow.  Think about it, your back health means everything when it comes to living your life fully! Keeping a healthy spine is crucial and part of that includes flexibility training.

Step by step

  • Start on your hands and knees (all fours). Knees directly under hips and wrists, elbows and shoulders in line with each other. Neck in line with your spine, gaze resting softly on the floor.
  • Spread your fingers and press through the base of the fingers and the finger tips.
  • Exhale and round your spine towards the ceiling, lifting the side waists.
  • Pull in your abdominals and tuck your tailbone, gently contracting your glutes. Try to keep your shoulders and knees in position.
  • Release your head towards the floor and press firmly into your hands.
  • Inhale and come back into your neutral starting position.

Modifications

If you experience anxiety, it is best to avoid breath retention due to the potential spike in the sympathetic nervous system (fight/flight response center) and focus on the exhale to promote the parasympathetic nervous system (rest/digest response center).

 

Benefits of Marjariasana (The Cat Pose)

  1. Marjariasana loosens up the spine and make it flexible. It gets rid of stiffness in the back muscles.
  2. It is good for those suffering from Spondylitis and slipped disk.
  3. Marjariasana also has an indirect effect on the organs of the lower abdomen, including the digestive system, intestines and the reproductive organs. It gives a good massage and stretch to these organs.

 

How do you safely prepare for headstand

(sah-LOM-bah shear-SHAHS-anna)
salamba = with support (sa = with
alamba = support)
sirsa = head

Headstand is referred to by some as the “king” of all yoga poses due to its multitude of benefits. As with all inversions, headstand flips your perspective and alleviates pressure on the heart because it doesn’t have to work as hard as it normally does to get blood to the upper body. It is a full upper- and mid-body workout that strengthens your arms, shoulders, and core. Among many other benefits, headstand is said to stimulate digestion, calm the brain, reduce stress and mild depression, and be therapeutic for sinusitis, asthma, infertility, and insomnia.

   How to do headstand

How to Do a Headstand includes step-by-step sequence of exercises to get you ready for this inverted yoga pose.

So how do you stay balanced while lifting up into yoga headstand with legs straight? It helps to understand that the legs have weight. As you lift them to horizontal they are going to tip you in one direction. So you need to move your hips in the opposite direction to stay balanced.

Benefits :

  •  Draws fresh blood into the upper body while stimulating drainage and circulation to the legs
  • it quietens the mind and so prepares you for meditation
  • Strengthens the arms, legs and back
  • Strengthens the core
  • Warms up the upper back, so Headstand is a great preparation for backbends
  • Improves mood for many people

 

Bharadvajasana (Bharadvaja’s pose)

Bharadvajasana is a seated twisting yoga pose as well as a binding pose.

One of the reasons that I like this yoga pose so much, especially when grabbing my foot from behind my back, is that it tends to “release” my lower back. (Another good pose for “releasing the lower back” this is triangle pose.)

In Bharadvajasana one leg is in hero position with the shin folded to the outside of the thigh. The other leg is in lotus with the top of the foot on top of the other thigh.

Beginner’s Tip

As a beginner, it might be hard for you to perfect laying the weight of your entire body on the twisting side. You might end up tilting on that side, which will lead to compression of the lower back. To avoid this, raise your buttock using a blanket that is folded thickly. Then, consciously sink your buttocks towards the floor.

Benefits of Bharadvajasana

Bharadvajasana stretches the spine, torso, shoulders, and hips. It is a belly-open pose, which makes it a safe twist for women who are pregnant. Twisting your torso in this pose massages and positively stimulates the organs of your torso, which improves digestion, regulates metabolism, and aids the organs in detoxification. Bharadvajasana also helps to relieve lower back pain, neck pain, and sciatica.

Like all twists in yoga, Bharadvajasana helps to relieve stress by “squeezing out” the anxiety and negative emotions of daily life, just like wringing out a sponge. It restores balance and equanimity to mind, body, and spirit — leaving the practitioner in a calmer, more graceful state of mind, even off the mat.

How to do Bharadvajasana

  1. Begin sitting in Staff pose (Dandasana). Shift to your left, bend your knees, and swing your legs to the right. Rest your right ankle in the arch of your left foot.
  2. Lengthen your spine. Exhale and twist to the left.
  3. Tuck your right hand underneath your left knee. Then grasp your upper right arm with your left hand by placing your left arm behind your back. Exhale and continue twisting the torso to the left.
  4. Gaze over your left shoulder
  5. Stay in this pose for up to one minute. Exhale to release and repeat on the opposite side.

 

 

What is Hatha Yoga Flow?

Strengthen the Body, Calm the Mind, Open the Heart.  A Hatha Flow class is taught with unique sequencing to promote a dynamic + relaxing experience.  This class incorporates all aspects of a traditional Hatha yoga class – breath, meditation and postures – while challenging your co-ordination through movement.  This class is Level 1-2 and is suitable for beginner and intermediate students.

Hatha Yoga Flow classes incorporate traditional Hatha Yoga with a beautiful flow of movement from one posture to the next, creating a meditative flow of sequencing whilst using the breath.

Hatha yoga is a path toward creating balance and uniting opposites. Practicing Hatha Yoga with a Vinyasa flow, we develop a balance of strength and flexibility and align our mind, body, and spirit so that energy can flow freely as we learn to balance our effort and surrender in each pose.  A guided mindful meditation concludes the class before resting in awareness.

 

Hatha Flow Yoga classes at Om Yoga Academy

Our yoga flow classes is a fluid, strong and graceful hatha yoga creatively sequenced to mindfulness of breath while incorporating proper alignment, playfulness and daily inspiration. These classes are suitable for all experienced yoga practitioners. A perfect mid-week fun, strength and awareness cultivation!

Both the Hatha Yoga and the Hatha Flow Yoga classes will start with an initial relaxation, followed by a breathing exercise (pranayama) and end up with a deep relaxation. In conclusion, a cup of tea will be drunk on the yoga mat. Classes are renewed each week but do follow up. That way new postures are being integrated and scholar postures come back regularly. This not only ensures dynamic classes, but gives participants the opportunity to feel and experience progression. The Hatha Yoga and Hatha Flow Yoga classes can be combined well and are suitable for everyone. However, if you are new to yoga or suffering from respiratory problems, Yoga Sanchara recommends to start with Hatha Yoga.

Yoga To Reduce Weight In 10 Days

Yoga is an ancient form of exercise and way of living that focuses on your mind, body and soul. It’s a holistic practice for all ages. The word ‘Yoga’ has been derived from the Sanskrit word ‘Yug’ which refers to the union of our individual consciousness and the universal consciousness.

Yoga is a great way to lose weight if practised regularly using the right form. It is light on the joints and the chances of injury – if done initially under the guidance of a trained professional – are minimal. Moreover you don’t have to waste thousands on that expensive gym membership; yoga can be practised from the comfort of your home.

According to her, before we target weight loss, it is important to understand the various factors that contribute in weight gain. Apart from faulty dietary habits, one should identify that weight gain also stems from inefficient functioning of various bodily functions. Yoga has some of the most basic breathing practices at its base which aims at cleansing, balancing and rejuvenating our inner organs and their functions. Various breathing exercises and basic asanas help in increasing metabolic and heart rates. Once you are healed from within, the focus then shifts towards the outer body.

Here are 10 more tips to lose weight even faster:

  • Eat a high-protein breakfast. …
  • Avoid sugary drinks and fruit juice. …
  • Drink water a half hour before meals. …
  • Choose weight loss-friendly foods (see list). …
  • Eat soluble fiber. …
  • Drink coffee or tea. …
  • Eat mostly whole, unprocessed foods. …
  • Eat your food slowly.

 

Yoga Poses For Weight Loss:

  1. Surya Namaskar
  2. The warrior pose orVeerabhadrasana
  3. Triangular pose orTrikonasana
  4. Upward plank orPurvottanasana
  5. The boat pose: