Urdhva Mukha Shvanasana
It is a back-bending asana in modern yoga as exercise. It is commonly a part of the widely-performed Surya Namaskar (Salute to the Sun) sequence.
The pose is entered with an inhalation from a prone position (or from a pose such as Chaturanga Dandasana or Ashtanga Namaskara in a Surya Namaskar cycle), taking the feet a little apart. The legs are stretched out straight, the toes out (not tucked under), and the weight of the body is supported on the hands with outstretched arms so the hips are off the ground. The gaze is directed straight upwards, so the neck and back are arched.
Upward Facing Dog
Benefits:
- Improves posture.
- Strengthens the spine, arms, wrists.
- Stretches chest and lungs, shoulders, and abdomen.
Downward Facing Dog
Benefits:
- Calms the brain and helps relieve stress and mild depression.
- Energizes the body.
- Stretches the shoulders, hamstrings, calves, arches, and hands, the arms and legs.
Adho mukha svanasana
It is an inversion asana in modern yoga as exercise, often practised as part of a flowing sequence of poses, especially Surya Namaskar, the Salute to the Sun. The pose has the head down, ultimately touching the floor, with the weight of the body on the palms and the feet. The arms are stretched straight forward, shoulder width apart; the feet are a foot apart, the legs are straight, and the hips are raised as high as possible.
Trikonasana
It is a standing asana pose in modern exercise. It is performed in two- facing left and right. Begin standing with the feet one leg length apart, knees unbent, turn right foot completely to the outside and left foot less than 45 degrees to the inside, keeping the heels in line with the hips. The arms are spread out to the sides, parallel to the ground, palms facing down, the trunk is extended as it is comfortable to the right, while the arms remain parallel to the floor.
Tringale
Benefits:
- Stretches legs, muscles around knee, ankle joints, hips, groin muscles, hamstrings, calves, shoulders, chest and spine.
- Stimulates function of abdominal organs.
- Relieves stress and Improves digestion and constipation if we do it regularly.
Ustrasana
Camel pose is back bending asana. it is a deep backward bend from a kneeling position; the completed pose has the hands on the heels. The backs of the feet may be flat on the floor, or the toes may be tucked under for a slightly less strong back bend
Camel Pose
Benefits:
- Reduces fat on thighs. Opens up the hips, stretching deep hip flexors.
- Stretches and strengthens the shoulders and back.
- Expands the abdominal region, improving digestion and elimination.
- Improves posture.
Reverse Upward Plank
Benefits:
- Improve your metabolism
- Burns more calories
- Help strengthen massive muscle
Purvottanasana
It is called Upward (reverse) Plank Pose. Upward Plank Pose, the entire front portion of the body is stretched to the maximum in a slight back bend. Upward Plank Pose helps boost energy in the body, It’s especially good for the muscles in your lower back, your hamstrings and your glutes.
Paschimottanasana
It is seated forward bend Asana position. The pose is entered the seated Staff Pos by bending forward from the hips without straining and grasping the feet or lower legs.
Forward Bend
Benefits:
- Reduces stress level and depression.
- Stretches the spine, shoulders, hamstrings, improves in digestion.
- Stimulates the liver, kidneys, ovaries, and uterus.
Warrior 1 Pose
Benefits:
- Strengthens your shoulders, arms, legs, ankles and back.Opens up yours hips, chest and lungs.
- Improves in focus, balance and stability.
- good circulation and respiration.
Virabhadrasana I
Virabhadrasana I stretches the whole front side of the body while strengthening the thighs, ankles, and back. it is powerful standing pose that develops stamina, balance, and coordination. Warrior I creates deep concentration.
Uttanasana
Standing forward bend is where the toes are grasped, The pose is entered from the standing position, bending forward at the hips until the palms can be placed on the floor, ultimately behind the heels.
Standing Forward Bend
Benefits:
- Strengthens the thighs and knees and Stretches the hips, hamstrings and calves.
- Reduces stress, anxiety, depression, and fatigue, gives relaxation and relieves tension in the spine, neck, and back.
- abdominal muscles will be activated.
Head to Knee Forward Bend
Benefits:
- reduces depression and calms the brain.
- improves digestion, it will help in relieve the Symptoms of menopause.
- good for liver and kidneys.
Janu Sirsasana
Head-to-Knee Forward Bend is appropriate for all levels and a spinal twist to boot.Sit with the legs outstretched in front of you, Bend your right knee and place the right foot against the left inner thigh, relaxing the knee down. As you inhale, flex the left foot, press the top of the thigh down, lengthen the spine and raise your arms either side of your head.
