BADDHA KONASANA
Baddha Konasana - You have to be
seated erect on the floor. Fold your legs
with your bent knees on either sides and
the soles of your feet touching each
other. Keep sitting erect while doing this.
Hold your feet and press the outer edges
together. Maintain this position for a
while. This asana helps in making your
hips flexible. It is also a good exercise for
the groin.
Dandasana - Sit in an erect position.
Stretch you legs straight in front of you.
Place your hand on either sides on the
floor. Flex your feet. You can try picking
your heels off the floor. This is a basic
yoga pose and may sound very simple,
but is good for beginners and work well
on the thighs.
DANDASANA
BALASANA
DHANURASANA
28 · yogicherald.com · Aug/Sep 2017
Balasana - For this position you need to
be on your tummy. Lie on your tummy.
Bend your knees such that they are
placed under your belly. Try to rest your
head on the floor such that it faces the
floor. Stretch your arms outwards and
touch the floor. Maintain the position
for a few seconds. This is a resting pose
which actually means a child's pose.
Ananda Balasana - Lie on your
back and bring your knees close to
your chest. Bend them, so that they
come close to your shoulders. Your ankle
should be such that the shin is
perpendicular to the floor. Hold the
outer edge of your feet. This is one of the
best yoga poses for back pain and
hamstrings.
Bhujangasana - Lie on your tummy
and place your chin on the floor.
Fold your hands near the elbows and
place the palms on the floor on either
side of your shoulder. Now slowly raise
your head and pull yourself backward
from your thorax. The position looks
exactly like that of a cobra. Maintain this
position and slowly return to the
original position. This asana is good for
your chest and tummy.
A regular schedule of these
asanas along with a correct
diet will surely bring in the
desired changes and workout
as a perfect formula for a fit
and healthy body.
Ardhadhanurasana - Lie on your
stomach and place your legs a few inches
apart. Bend your left knee upwards and
hold this with your left hand. You can
hold your ankle or heel. Keep the neck in
line with your back, and stretch you
right arm outward, as if you were flying.
Hold this position for a few seconds and
repeat with the other leg and arm. This
asana is claimed to benefit the kidneys,
adrenal glands and also the reproductive
system.
All these were asanas for beginners.
Remember to do a few yoga warm up
exercises before you begin practicing
yoga in full swing. A regular schedule of
these asanas along with a correct diet will
surely bring in the desired changes and
workout as a perfect formula for a fit
and healthy body.