#rajakapotasana

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(via learn to tend to the garden of your mind. 🌻 in 2023 | Yoga photos, Yoga photography, Yoga sutras  || Curated with love by yogadaily) 

[nulemon]

Resting Pigeon the Eka Pada Rajakapotasana

Resting Pigeon, also known as Eka Pada Rajakapotasana and Sleeping Pigeon, is a relaxing yoga pose that has numerous benefits. It stretches the inner groins, spine, thighs, and chest; loosens the hips; and realigns the sacrum. It also improves digestion, helps to relieve tension, and strengthens the back and core muscles. Read the full article

[backpainsolution]

Yoga For Back Pain

Here are some yoga poses that can help relieve lower back pain:

Child's Pose (Balasana): Start on your hands and knees and slowly lower your hips back toward your heels, stretching your arms out in front of you. This pose can help stretch and lengthen the spine, providing relief for lower back pain.

Cat-Cow Stretch (Chakravakasana): Start on your hands and knees and alternate between arching your back up towards the ceiling (cow) and rounding it down towards the floor (cat). This gentle movement helps to stretch and strengthen the muscles in your back.

Downward-Facing Dog (Adho Mukha Svanasana): Start on your hands and knees, tuck your toes under and lift your hips up and back, straightening your arms and legs. This pose helps to stretch the entire spine and relieve tension in the back.

Cobra Pose (Bhujangasana): Lie on your stomach with your hands under your shoulders and slowly lift your chest up, keeping your elbows close to your sides. This pose helps to strengthen the muscles in your back and relieve pain.

Sphinx Pose (Salamba Bhujangasana): Lie on your stomach with your elbows under your shoulders and your forearms on the ground. Lift your chest up while keeping your lower ribs and pelvis on the ground. This pose helps to strengthen the spine and relieve tension in the back.

Pigeon Pose (Eka Pada Rajakapotasana): From a low lunge position, slide your right knee forward between your hands and extend your left leg back behind you. Lower down onto your forearms or a block, and hold for a few deep breaths. Repeat on the other side.

Thread the Needle Pose (Parsva Balasana): Start on your hands and knees and thread your right arm under your left arm, lowering your right shoulder and ear to the ground. Hold for a few deep breaths, then repeat on the other side.

Supine Twist (Supta Matsyendrasana): Lie on your back with your knees bent and feet on the ground. Drop your knees to the right, twisting your spine and extending your left arm out to the side. Hold for a few deep breaths, then repeat on the other side.

Remember, it's important to listen to your body and not push yourself too far in these poses. If you experience any pain or discomfort, stop immediately and seek advice from a yoga teacher or healthcare professional.

[lifetimeyogisblog]

Top Benefits of Eka Pada Rajakapotasana (Pigeon Pose)

Hip Flexibility: Eka Pada Rajakapotasana is renowned for its ability to open and stretch the hip flexors, enhancing flexibility in the hips and groins.

Thigh Stretch: The pose deeply stretches the thighs, helping release tension and tightness in the quadriceps and hamstrings.

Lower Back Relief: Practicing Pigeon Pose can alleviate tension and discomfort in the lower back, making it beneficial for individuals with lower back issues.

Hip Flexor Release: The pose targets the hip flexors, providing a release for these often-tight muscles and promoting increased mobility.

Emotional Release: Eka Pada Rajakapotasana is known for its potential to release stored emotions, offering a therapeutic aspect that extends beyond the physical.

Stimulates Digestive Organs: The compression in the abdominal area during the pose stimulates digestive organs, potentially aiding in digestion.

Enhances Blood Circulation: The stretch and extension involved in Pigeon Pose encourage healthy blood circulation, benefiting the entire lower body.

Opens Chest and Shoulders: The pose encourages a gentle opening of the chest and shoulders, fostering better posture and relieving tension in these areas.

Svadhisthana Chakra Activation: Eka Pada Rajakapotasana activates the Svadhisthana Chakra, promoting a balanced flow of creative and emotional energy.

Improves Posture: Regular practice of Pigeon Pose contributes to improved overall posture by releasing tension in the hips and lower back.

Balances Nervous System: The calming effect of Pigeon Pose on the nervous system can help reduce stress and anxiety levels.

Strengthens Core Muscles: The engagement of core muscles in the pose contributes to abdominal strength and stability.

The gentle backbend in Pigeon Pose encourages flexibility in the spine, helping a healthy range of motion.

[owinaga]

Sculpture study.

“Eka Pada Rajakapotasana”

[legotoys-blog1]

#YogaChimBồCâu: Tận Hưởng Lợi Ích và Tránh Lỗi Sai | Nguyên Yoga

Tư Thế Yoga Chim Bồ Câu: Lợi Ích, Lỗi Sai, và Hướng Dẫn Định Tuyến | Nguyên Yoga Tư thế Yoga Chim Bồ Câu (Tư thế chim bồ câu – Eka Pada Rajakapotasana) là tư thế tuyệt vời giúp ép giãn các nhóm cơ như cơ mo, … Your browser does not support HTML video. Tư Thế Yoga Chim Bồ Câu: Lợi Ích, Lỗi Sai, và Hướng Dẫn Định Tuyến | Nguyên Yoga #Tư #Thế #Yoga #Chim #Bồ #Câu #Lợi #Ích #Lỗi #Sai #và #Hướng #Dẫn…

[theannagodfrey]

One-Legged King Pigeon Pose A (Eka Pada Rajakapotasana A)

What is One-Legged King Pigeon Pose A?One-legged king pigeon poses A, or eka pada rajakapotasana A in Sanskrit, is a deep and challenging backbend that opens the chest and develops flexibility in the hips. From pigeon pose, the yogi bends the back foot in toward the buttocks, clasping the toes in a deep backbend.InstructionsBegin in pigeon pose with the right foot back.Exhale and bend the right…

[jaimendonsa]

Questa "Guida Pratica: YOGA - Concetti essenziali per principianti", di Nanda Shamdasani, è stata scritta appositamente per coloro che vogliono iniziare la loro pratica Yoga, offrendo un approccio accessibile e stimolante per tutti.

Lo yoga è una pratica antica che va oltre le posture fisiche (asana), promuovendo un profondo stato di benessere fisico, mentale ed emotivo. Attraverso le sue varie tecniche, lo yoga insegna non solo l'arte del movimento, ma anche l'importanza della consapevolezza e della concentrazione, con conseguente vita più equilibrata e sana.

Ogni posa non è solo un esercizio fisico, ma anche un percorso per sviluppare caratteristiche specifiche: Determinazione: le pose che richiedono forza e stabilità, come la posa del guerriero (Virabhadrasana), aiutano a coltivare determinazione e coraggio. Sfidando i limiti del corpo, il praticante impara a persistere di fronte alle difficoltà.

Tolleranza: le pose che implicano stretching, come la posa del piccione (Eka Pada Rajakapotasana), possono essere scomode. Rimanendo in queste pose, il praticante sviluppa tolleranza e accettazione, non solo verso il corpo, ma anche verso le sfide della vita.

La pratica regolare di asana promuove disciplina e impegno. Il processo di perfezionamento di una posa, come la posa dell'albero (Vrksasana), richiede pratica costante e pazienza, riflettendo l'importanza della disciplina in tutti gli aspetti della vita.

Scopri di più:

Rimanere in ogni posa non è solo fisico: è anche un'opportunità per elevare il tuo stato di coscienza. Mentre il praticante si concentra sulla respirazione e sull'allineamento, si instaura una connessione più profonda con il corpo e la mente. Questo stato di coscienza elevato apporta diversi benefici:

Riduzione dello stress: la pratica consapevole aiuta a ridurre i livelli di stress e ansia, promuovendo uno stato mentale più calmo e centrato.

Maggiore concentrazione: la concentrazione richiesta per bilanciare il corpo nelle posizioni migliora la capacità di concentrazione, il che può essere utile in tutti gli ambiti della vita.

Consapevolezza di sé: la pratica regolare porta a una maggiore consapevolezza di sé. Il praticante impara a riconoscere le proprie emozioni e reazioni, consentendo un approccio più consapevole alle situazioni quotidiane.

Lo yoga insegna anche l'importanza dell'integrazione tra corpo e mente; aiuta a stabilizzare le emozioni, consentendo al praticante di rispondere alle sfide della vita con maggiore chiarezza e calma.

Con una maggiore consapevolezza del corpo e una pratica regolare, i livelli di energia e vitalità aumentano, contribuendo al benessere generale.

La pratica dello yoga offre molte ricompense, come lo sviluppo di qualità di determinazione, tolleranza e disciplina, ed elevando lo stato di coscienza, i praticanti sperimentano un profondo senso di benessere ed equilibrio. Attraverso lo Yoga è possibile non solo trasformare il corpo, ma anche coltivare una mente più serena e un cuore più aperto. Non perdere altro tempo, leggi ORA "Guida Pratica: YOGA - Concetti essenziali per principianti", di Nanda Shamdasani.

Scopri di più: https://www.amazon.it/dp/B0DLT6Q68W

[abhinavthakur]

Hatha Yoga

Hatha Yoga: Unlocking Flexibility, Health, and Mindfulness

Hatha Yoga, one of the most popular and widely practiced forms of yoga, is a path to greater flexibility, strength, and mental clarity. The term Hatha is derived from the Sanskrit words “Ha” meaning "sun" and “Tha” meaning "moon," symbolizing the balance of opposites. In Hatha Yoga, this balance is achieved by combining physical postures (asanas) with breath control techniques (pranayama) and meditation to bring harmony to both the body and mind. Whether you are a beginner, looking to improve flexibility, or seeking overall wellness, Hatha Yoga offers an accessible and holistic approach to better health.

Beginner Hatha Yoga: A Gentle Introduction to Yoga

For those new to yoga, Beginner Hatha Yoga classes are a perfect entry point. These classes typically focus on teaching basic yoga postures, breathing techniques, and alignment, allowing participants to gradually build strength and flexibility. The slow and mindful pace of Hatha Yoga makes it ideal for beginners, offering a supportive environment where practitioners can learn at their own pace.

In a typical beginner class, you will be guided through fundamental poses such as Mountain Pose (Tadasana), Child’s Pose (Balasana), and Downward Dog (Adho Mukha Svanasana). These poses are simple yet effective, helping you develop the foundation for more advanced practices. The focus in a beginner class is not only on mastering the poses but also on cultivating awareness of the breath and body, which is a key element of Hatha Yoga.

As you progress, you will start to notice improvements in your posture, strength, and mental focus. Hatha Yoga provides a non-competitive, inclusive atmosphere, making it ideal for people of all fitness levels, including those with limited flexibility or previous experience in yoga.

Hatha Yoga for Flexibility: Stretching the Body and Mind

One of the most well-known benefits of Hatha Yoga is its ability to increase flexibility. By holding each posture for several breaths, muscles gradually lengthen and become more supple, which improves overall flexibility over time. Whether you are aiming to improve flexibility in your hips, shoulders, or hamstrings, Hatha Yoga provides an effective way to gently stretch the body and relieve tension.

Specific poses such as Seated Forward Fold (Paschimottanasana), Pigeon Pose (Eka Pada Rajakapotasana), and Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana) focus on opening tight muscles and joints, particularly in the hips and lower back. Flexibility plays an essential role in maintaining good posture and reducing the risk of injury. In addition, improving flexibility through Hatha Yoga can ease the discomfort associated with chronic muscle tightness and stiffness, helping you feel more relaxed and at ease.

Hatha Yoga’s gentle approach makes it suitable for all levels, and even those who are not naturally flexible can see significant improvement with regular practice.

Hatha Yoga Benefits: Physical, Mental, and Emotional Well-being

The benefits of Hatha Yoga go far beyond just flexibility. This practice offers a wide range of advantages for both the body and mind.

Physical Health: Hatha Yoga helps improve strength, balance, and coordination. Many poses engage multiple muscle groups, building muscle tone and increasing endurance. By practicing regularly, you’ll notice enhanced body awareness and better posture. In addition, the slow, controlled movements in Hatha Yoga promote joint health and flexibility, which are crucial for overall mobility.

Mental Clarity: The focus on breathwork and mindfulness in Hatha Yoga helps clear the mind and improve concentration. The practice encourages you to focus on the present moment, making it an excellent tool for reducing stress and anxiety. Deep, conscious breathing activates the parasympathetic nervous system, promoting relaxation and calmness, which can help reduce mental tension and improve emotional stability.

Emotional Balance: Many people find that regular practice of Hatha Yoga helps to regulate emotions and improve overall mood. The combination of physical movement, deep breathing, and meditation can reduce feelings of stress, anxiety, and even mild depression. It creates space for emotional release and promotes a sense of inner peace and emotional resilience.

Detoxification and Energy Flow: Hatha Yoga also stimulates the body's internal systems. Certain poses enhance blood circulation and help detoxify the body by improving lymphatic drainage and encouraging the elimination of toxins. Moreover, the mindful breathing techniques increase the flow of prana (life force energy) throughout the body, revitalizing both body and mind.

Conclusion

Whether you are new to yoga, looking to increase flexibility, or simply seeking a more balanced and healthier lifestyle, Hatha Yoga offers an effective and holistic practice. Beginner Hatha Yoga classes provide an accessible starting point, helping students build a strong foundation for their yoga journey. Hatha Yoga's emphasis on breath, alignment, and mindfulness helps improve flexibility, strength, mental clarity, and emotional well-being. With its gentle approach and wide range of benefits, Hatha Yoga can be a transformative practice for individuals of all ages and fitness levels.

[yogadaily]

(via (42) Pinterest  || Curated with love by yogadaily)

[maashaktiyogbali]

How Yoga Aligns the Body’s Chakras

In the fast-paced world we live in today, it’s easy to feel unbalanced, disconnected, or out of sync with our inner selves. For many, yoga has become a powerful practice to not only strengthen the body but also to bring harmony to the mind and soul. A lesser-known benefit of yoga is its ability to align the body’s chakras—seven energy centers that govern our emotional, physical, and spiritual well-being.

At Maa Shakti Yog Bali, we emphasize the connection between these ancient energy systems and modern yoga practice. Let’s dive into how yoga can help align the body’s chakras, restoring balance and vitality to your entire being.

Understanding the Chakras

Chakras are energy points that reside along the spine, starting from the base and moving upward to the crown of the head. These energy centers influence different aspects of our lives, such as physical health, emotional stability, and spiritual growth. When they are open and aligned, energy flows freely throughout the body, allowing us to thrive. However, when chakras become blocked or misaligned, we may experience emotional distress, physical ailments, or a sense of being "off."

The seven main chakras are:

Root Chakra (Muladhara) – Stability, security, grounding

Sacral Chakra (Svadhisthana) – Creativity, sexuality, emotional balance

Solar Plexus Chakra (Manipura) – Confidence, willpower, personal strength

Heart Chakra (Anahata) – Love, compassion, emotional openness

Throat Chakra (Vishuddha) – Communication, self-expression, truth

Third Eye Chakra (Ajna) – Intuition, wisdom, insight

Crown Chakra (Sahasrara) – Spirituality, connection to the universe

How Yoga Aligns Each Chakra

Yoga works to balance and align these chakras through specific asanas (poses), pranayama (breathing techniques), and meditation practices. Below, we explore how yoga targets each chakra to restore equilibrium in the body and mind.

1. Root Chakra (Muladhara)

The root chakra is your foundation, associated with feeling grounded and secure. When unbalanced, it can lead to anxiety or insecurity. Yoga poses like Mountain Pose (Tadasana), Warrior I (Virabhadrasana I), and Chair Pose (Utkatasana) work to strengthen your connection with the earth, helping you feel stable and supported.

Breathing techniques like Ujjayi Pranayama can also encourage grounding energy, drawing your awareness to the present moment and away from fear or worry.

2. Sacral Chakra (Svadhisthana)

Located in the lower abdomen, the sacral chakra governs emotions, creativity, and sensuality. If blocked, you might feel creatively stifled or emotionally unbalanced. Hip-opening poses like Goddess Pose (Utkata Konasana), Pigeon Pose (Eka Pada Rajakapotasana), and Bound Angle Pose (Baddha Konasana) are powerful for releasing stored emotions and rebalancing this chakra.

Breathwork such as Nadi Shodhana (Alternate Nostril Breathing) can promote emotional balance by harmonizing the energies of the left and right sides of the body.

3. Solar Plexus Chakra (Manipura)

Your personal power, confidence, and will are all housed in the solar plexus chakra. When out of alignment, you may feel powerless or suffer from low self-esteem. Yoga poses that focus on core strength, like Boat Pose (Navasana), Plank Pose, and Warrior III (Virabhadrasana III), can ignite the fire within, restoring confidence and personal strength.

Incorporating a Kapalabhati Pranayama (breath of fire) practice can further energize this chakra, stimulating both the body and mind.

4. Heart Chakra (Anahata)

The heart chakra is the center of love, compassion, and connection. When blocked, it may result in feelings of isolation, resentment, or a lack of empathy. To open the heart chakra, backbends such as Camel Pose (Ustrasana), Bridge Pose (Setu Bandhasana), and Upward-Facing Dog (Urdhva Mukha Svanasana) are particularly effective.

Deep, slow breathing through Anahata Pranayama (heart-focused breathwork) helps release emotional blockages, encouraging love and openness toward others and oneself.

5. Throat Chakra (Vishuddha)

This chakra governs communication and self-expression. If you find it hard to speak your truth or feel unheard, your throat chakra may be out of alignment. Fish Pose (Matsyasana), Shoulder Stand (Sarvangasana), and Plow Pose (Halasana) are excellent for opening the throat and improving communication.

Incorporating Lion’s Breath (Simhasana Pranayama) can help clear the throat chakra by encouraging authentic and fearless self-expression.

6. Third Eye Chakra (Ajna)

The third eye chakra is the seat of intuition and inner wisdom. When misaligned, you might struggle to trust your instincts or feel disconnected from your higher self. Child’s Pose (Balasana), Eagle Pose (Garudasana), and Seated Forward Fold (Paschimottanasana) stimulate this chakra by encouraging introspection and mental clarity.

Meditation, especially focusing on the space between the eyebrows, can enhance the energy of the third eye chakra, fostering insight and self-awareness.

7. Crown Chakra (Sahasrara)

The crown chakra represents your connection to the divine or universal consciousness. When blocked, you may feel disconnected from your spiritual side or experience a lack of purpose. Headstand (Sirsasana), Corpse Pose (Savasana), and Lotus Pose (Padmasana) are poses that promote spiritual awakening and a sense of unity with the universe.

Incorporating a silent meditation or practicing Sahasrara Pranayama (breathwork with focus on the crown) can deepen your connection to the higher realms and align the crown chakra.

Incorporating Chakra Alignment into Your Yoga Practice

At Maa Shakti Yog Bali, we believe that true yoga goes beyond physical flexibility; it is a practice that aligns your mind, body, and spirit. In our yoga teacher training programs, we emphasize the importance of chakra alignment as part of a holistic approach to wellness. Through asanas, breathwork, and meditation, we guide students in awakening and balancing their chakras, ultimately helping them achieve a harmonious state of being.

Final Thoughts

Aligning your chakras through yoga is a powerful way to bring balance into your life, allowing energy to flow freely and promoting overall well-being. Whether you’re seeking emotional healing, physical vitality, or spiritual awakening, chakra-focused yoga can be the key to unlocking your full potential.

If you’re ready to deepen your practice and explore the profound connection between yoga and chakras, join us at Maa Shakti Yog Bali for our transformative yoga teacher training programs. Our experienced instructors will guide you on your journey to self-discovery, helping you align your chakras and live a more balanced, empowered life.

[sambhav789-blog]

Top Yoga Poses to Relieve Lower Back Pain | Stretch & Strengthen

Lower back pain is a common problem that affects many people, often due to poor posture, sitting for long hours, or muscle tension. Yoga offers a natural way to relieve this discomfort by gently stretching and strengthening the muscles that support your lower back. Incorporating specific yoga poses into your routine can help reduce pain, improve flexibility, and promote better posture.

Here’s a guide to the best yoga poses that can help you stretch and strengthen your lower back:

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow is a gentle, flowing motion between two poses that helps warm up your spine and release tension in your back.

How to do it: Start on your hands and knees in a tabletop position. Inhale and arch your back, dropping your belly down while lifting your chest and head (Cow Pose). As you exhale, round your back, tucking your chin toward your chest and pulling your belly button in (Cat Pose). Repeat for 8-10 breaths.

Benefits: This pose helps improve spinal mobility, stretches the back muscles, and reduces stiffness in the lower back.

2. Child’s Pose (Balasana)

Child’s Pose is a resting pose that gently stretches your lower back and hips, promoting relaxation.

How to do it: Start in a kneeling position with your big toes touching and knees spread wide. Sit back on your heels and stretch your arms forward, lowering your chest toward the floor. Rest your forehead on the mat and take deep breaths for 1-2 minutes.

Benefits: This pose stretches the lower back, hips, and thighs, relieving tension and stress while calming the mind.

3. Downward Dog (Adho Mukha Svanasana)

Downward Dog is a popular yoga pose that stretches the entire body, focusing on the back, hamstrings, and shoulders.

How to do it: Start on your hands and knees. Lift your hips toward the ceiling, straightening your legs as much as possible, and form an inverted V-shape with your body. Press your heels toward the floor and your hands into the mat. Hold for 5-8 breaths.

Benefits: This pose stretches the spine and hamstrings, helping to relieve back pain and improve posture.

4. Sphinx Pose (Salamba Bhujangasana)

Sphinx Pose is a gentle backbend that strengthens the spine while stretching the lower back.

How to do it: Lie face down on your mat with your legs extended behind you. Place your elbows directly under your shoulders and press your forearms into the ground as you lift your chest. Keep your lower back relaxed and hold for 5-10 breaths.

Benefits: This pose strengthens the lower back and improves spinal flexibility, helping to ease discomfort in the lumbar region.

5. Supine Twist (Supta Matsyendrasana)

The Supine Twist is a reclining pose that stretches the spine and massages the lower back muscles, relieving tension.

How to do it: Lie on your back with your knees bent and feet on the floor. Slowly drop both knees to one side while keeping your shoulders grounded. Extend your arms out in a T-shape and turn your head in the opposite direction of your knees. Hold for 1-2 minutes on each side.

Benefits: This pose releases tension in the lower back and stretches the spine, promoting relaxation and easing pain.

6. Bridge Pose (Setu Bandhasana)

Bridge Pose strengthens the muscles of the back and core while stretching the chest and hips.

How to do it: Lie on your back with your knees bent and feet hip-width apart. Press your feet into the floor as you lift your hips toward the ceiling, engaging your glutes and lower back. Clasp your hands under your body or keep your arms by your sides. Hold for 5-8 breaths.

Benefits: This pose strengthens the lower back and glutes, improving stability and reducing strain on the lumbar region.

7. Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon Pose is a deep hip opener that also stretches the lower back and relieves tension in the glutes and hips.

How to do it: From Downward Dog, bring your right knee toward your right wrist, placing your right foot near your left hip. Lower your hips toward the ground and extend your left leg behind you. Stay here or fold forward over your right leg. Hold for 1-2 minutes on each side.

Benefits: This pose helps stretch the hip flexors and lower back, which can relieve tightness and improve flexibility.

8. Seated Forward Bend (Paschimottanasana)

This pose provides a deep stretch for the spine, hamstrings, and lower back.

How to do it: Sit with your legs extended straight in front of you. Inhale and lengthen your spine, then exhale and fold forward, reaching for your feet or shins. Hold for 1-2 minutes, breathing deeply.

Benefits: Forward bends stretch the lower back and hamstrings, relieving tightness and promoting relaxation.

Tips for Practicing Yoga for Lower Back Pain

Listen to your body: If any pose causes pain or discomfort, ease out of it and modify as needed.

Practice regularly: Consistency is key to seeing long-term benefits.

Combine with strengthening exercises: Strengthening your core and back muscles can further support your lower back.

By regularly incorporating these yoga poses into your routine, you can alleviate lower back pain, increase flexibility, and build strength in your core and spine. Always remember to move mindfully and breathe deeply throughout your practice to enhance relaxation and support your back health.

Conclusion Yoga is a powerful tool for improving overall well-being, especially when it comes to back health. These poses not only help relieve lower back pain but also strengthen the muscles around the spine, promoting better posture and stability. Whether you're dealing with occasional discomfort or chronic pain, practicing these poses consistently can make a big difference in your back’s health and function.

[pratanumindpowerdevelopment]

yoga chart for losing weight of 5 kg in 1 month

A well-planned yoga routine can effectively support weight loss, helping you shed 5 kg in one month when combined with a balanced diet and lifestyle changes. Yoga not only burns calories but also improves flexibility, muscle tone, and mental well-being.

Yoga Routine Overview

Duration: 5-6 days per week

Focus: Dynamic flows, strength-building poses, and relaxation

Intensity: Start with beginner to intermediate poses, gradually increasing intensity

Weekly Yoga Plan

Day 1 - Dynamic Flow (45 minutes)

Warm-up (5 minutes):

Deep breathing (Pranayama): 5 rounds of deep inhalation and exhalation

Gentle stretches: Neck rolls, shoulder rolls, and wrist stretches

Sun Salutations (Surya Namaskar - 15 minutes):

Perform 8-12 rounds of Surya Namaskar at a moderate pace

Focus on breathing and form, gradually increasing the pace

Standing Poses (20 minutes):

Warrior I (Virabhadrasana I): 3 sets of 30 seconds each side

Warrior II (Virabhadrasana II): 3 sets of 30 seconds each side

Triangle Pose (Trikonasana): 3 sets of 30 seconds each side

Chair Pose (Utkatasana): 3 sets of 30 seconds

Cool-down (5 minutes):

Child’s Pose (Balasana): 1-2 minutes

Corpse Pose (Savasana): 3 minutes of relaxation

Day 2 - Core and Strength-Building Yoga (45 minutes)

Warm-up (5 minutes):

Gentle stretches, focusing on the spine and legs

Core Strengthening Poses (20 minutes):

Plank Pose (Phalakasana): 3 sets of 30-45 seconds

Boat Pose (Navasana): 3 sets of 30 seconds

Dolphin Plank Pose: 3 sets of 30 seconds

Bridge Pose (Setu Bandhasana): 3 sets of 30 seconds

Strengthening Flow (20 minutes):

Downward Dog (Adho Mukha Svanasana): 3 sets of 30 seconds

Four-Limbed Staff Pose (Chaturanga Dandasana): 3 sets of 10-15 seconds

Locust Pose (Salabhasana): 3 sets of 30 seconds

Cool-down (5 minutes):

Seated Forward Bend (Paschimottanasana): 1-2 minutes

Corpse Pose (Savasana): 3 minutes of relaxation

Day 3 - Yoga for Flexibility and Balance (45 minutes)

Warm-up (5 minutes):

Deep breathing and gentle stretches, focusing on the spine

Standing Balance Poses (20 minutes):

Tree Pose (Vrksasana): 3 sets of 30 seconds each side

Eagle Pose (Garudasana): 3 sets of 30 seconds each side

Dancer’s Pose (Natarajasana): 3 sets of 30 seconds each side

Half-Moon Pose (Ardha Chandrasana): 3 sets of 30 seconds each side

Hip Openers (15 minutes):

Pigeon Pose (Eka Pada Rajakapotasana): 3 sets of 1 minute each side

Butterfly Pose (Baddha Konasana): 2-3 minutes

Cool-down (5 minutes):

Supine Spinal Twist (Supta Matsyendrasana): 1-2 minutes each side

Corpse Pose (Savasana): 3 minutes of relaxation

Day 4 - Power Yoga (45 minutes)

Warm-up (5 minutes):

Gentle stretches and deep breathing

Power Yoga Flow (30 minutes):

Sun Salutations (Surya Namaskar): 10 rounds at a faster pace

Warrior Sequence: Warrior I, Warrior II, Reverse Warrior, and Extended Side Angle (Hold each for 30 seconds)

High Lunge to Plank Pose: Flow between these poses for 5-10 reps per side

Crow Pose (Bakasana): 3 attempts, hold for 15-20 seconds each

Core Yoga (10 minutes):

Boat Pose (Navasana): 3 sets of 30 seconds

Side Plank Pose (Vasisthasana): 3 sets of 20 seconds each side

Cool-down (5 minutes):

Child’s Pose (Balasana): 1-2 minutes

Corpse Pose (Savasana): 3 minutes of relaxation

Day 5 - Relaxing and Restorative Yoga (45 minutes)

Warm-up (5 minutes):

Gentle neck, shoulder, and back stretches

Restorative Poses (20 minutes):

Supported Bridge Pose: 3 minutes

Reclined Bound Angle Pose (Supta Baddha Konasana): 3 minutes

Reclining Twist (Jathara Parivartanasana): 1-2 minutes each side

Yin Yoga Stretches (20 minutes):

Dragon Pose (Lizard Pose): 2 minutes each side

Shoelace Pose (Gomukhasana): 2 minutes each side

Butterfly Pose (Baddha Konasana): 2-3 minutes

Cool-down (5 minutes):

Corpse Pose (Savasana): 5 minutes of deep relaxation

Day 6 - Active Rest or Light Yoga (30 minutes)

Light Yoga Flow (30 minutes):

Gentle Sun Salutations: 5 rounds at a slow pace

Focus on deep breathing and mindful movement

End with Child’s Pose and 5 minutes of Savasana

Day 7 - Rest Day

Rest and Recovery: Take a complete rest day to allow your body to recover. You can incorporate light walking or simple stretches if you feel up to it.

Additional Tips for Yoga-Based Weight Loss:

Stay Consistent: Practice regularly to maximize weight loss and flexibility.

Focus on Breathing: Proper breathing (Pranayama) during poses helps burn more calories and improves focus.

Diet: Complement your yoga routine with a calorie-controlled diet, rich in fruits, vegetables, lean proteins, and whole grains.

Hydrate: Drink plenty of water throughout the day, especially after your yoga sessions.

Sleep: Ensure you get 7-8 hours of quality sleep each night for recovery and to support weight loss.

By following this yoga chart, you can work toward losing 5 kg in a month while also improving your overall strength, flexibility, and mental well-being.

[kayvanh123]

7 Yoga Poses to Relieve Leg Pain and Improve Flexibility

Yoga can be very effective for relieving leg pain by improving flexibility, strengthening muscles, and promoting better circulation. Here are some yoga poses that can help alleviate leg pain:

Standing Forward Bend (Uttanasana):

Stand with your feet hip-width apart.

Exhale and bend forward from your hips, bringing your chest toward your thighs.

Let your head hang down and grab your ankles or touch the floor.

Hold for several breaths and gently release.

Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana):

Lie on your back with your legs extended.

Lift your right leg and grab your big toe with your right hand (use a strap if needed).

Keep your left leg grounded and straight.

Hold for a few breaths, then switch sides.

Downward-Facing Dog (Adho Mukha Svanasana):

Start on your hands and knees.

Lift your knees off the floor and straighten your legs, pushing your hips up and back.

Keep your hands shoulder-width apart and your feet hip-width apart.

Press your heels towards the floor and lengthen your spine.

Triangle Pose (Trikonasana):

Stand with your feet wide apart.

Turn your right foot out 90 degrees and your left foot slightly in.

Extend your arms out to the sides at shoulder height.

Reach your right hand towards your right foot, placing it on your shin, ankle, or the floor.

Extend your left arm straight up and gaze towards your left hand.

Hold for several breaths, then switch sides.

Warrior II (Virabhadrasana II):

Stand with your feet wide apart.

Turn your right foot out 90 degrees and your left foot slightly in.

Bend your right knee so it’s directly over your right ankle.

Extend your arms out to the sides at shoulder height.

Gaze over your right hand and hold for several breaths, then switch sides.

Pigeon Pose (Eka Pada Rajakapotasana):

Start in a tabletop position.

Bring your right knee forward and place it behind your right wrist.

Extend your left leg back, keeping your hips square.

Lower your torso over your right leg and rest your forehead on the mat.

Repeat on the other side.

Legs-Up-the-Wall Pose (Viparita Karani):

Sit with one side of your body against a wall.

Swing your legs up the wall as you lie back on the floor.

Adjust your position so your hips are as close to the wall as possible.

Rest your arms by your sides and relax for several minutes.

These poses can be practiced regularly to help alleviate leg pain. As always, listen to your body and avoid any movements that cause discomfort or pain. If you’re new to yoga or have any medical conditions, it’s a good idea to consult with a healthcare professional or a certified yoga instructor before starting a new practice.

For more information about our clinic, medical professionals, and treatment options, please visit our main website.

[larisastitch]

Yoga Cross Stitch Pattern | Yogini | Asana

Embark on a soulful stitching journey with my enchanting “Yoga Cross Stitch Pattern | Yogini | Asana.” Immerse yourself in the serene world of Hatha Yoga as you bring to life this captivating design. Discover the beauty of a yogi girl seated in a sideways variation of the Pigeon Pose (Eka Pada Rajakapotasana), her arms gracefully raised above her head, forming a heart shape with her fingers. A radiant sun shines in the background, symbolizing the divine energy that flows through every yoga practice.

★ Pattern specification for different types of fabric. • Fabric: Aida. • Colors: 25. Palette: DMC. • Size: 140 × 140 stitches.

★ Finished size will vary depending on the count fabric/canvas you choose. ✔ 14 count ⇒ Size: 10 × 10 inches | 25.4 × 25.4 cm ✔ 16 count ⇒ Size: 8.75 × 8.75 inches | 22.23 × 22.23 cm ✔ 18 count ⇒ Size: 7.78 × 7.78 inches | 19.76 × 19.76 cm

★ Source: Yoga Cross Stitch Pattern | Yogini | Asana

[theannagodfrey]

One-Legged King Pigeon Pose A (Eka Pada Rajakapotasana A)

What is One-Legged King Pigeon Pose A?One-legged king pigeon pose A, or eka pada rajakapotasana A in Sanskrit, is a deep and challenging backbend that opens the chest and develops flexibility in the hips. From pigeon pose, the yogi bends the back foot in toward the buttocks, clasping the toes in a deep backbend.InstructionsBegin in pigeon pose with the right foot back.Exhale and bend the right…