Thursday, 26 April 2018

Chair Pose or Utkatasana Yoga Instructions, Benefits and Precautions

Chair Pose (Utkatasana):


Chair Pose or Utkatasana is a powerful standing yoga posture that tones the full body, specifically the legs! Sitting in a chair is very easy and relaxed. But sitting in an imaginary chair will be a little challenging. That is what exactly we do in Chair Pose. Chair pose is also referred as awkward pose, fierce pose, Wild Pose and Lightning Bolt Pose.

Learners might feel more relaxed in half chair pose (ardha utkatasana), in which the curve is only half as deep as Utkatasana. Then one more variance to this asana is the rotated half chair (Parivrtta Ardha Utkatasana), in which the hands are in prayer posture and the upper body turns to the side. Learn how to do Utkatasana by following step by step instructions below.

How to do Chair Pose - Instructions with Step by Step:


  • Start in Mountain Pose (Samasthiti). Stand with your feet collected, with your big toes touching. Learners can stand keeping their feet hip-distance apart.
  • Inhale and lift your arms up, above your head, upright to the floor.
  • Exhale while you bend your knees, taking your thighs as parallel to the ground as much as they can get. Your knees will project out to some extent over your feet and your torso will form nearly a right angle over your thighs.
  • Drag your shoulder blades into your upper back ribs as you extend to your elbows back towards your ears. Do not rush your ribcage forward. Drag your tailbone down to the floor, keeping your lower back stretched.
  • Draw your hips down even lower and lift through your heart. There will be a small curve in your upper back.
  • Carry your weight into your heels, precise to 80 percent must be carry to your heels by that you probably can lift your toes off the mat if you required to.
  • Maintain the power of breathing smooth, deep and even. If you feel breath becomes insubstantial or strained, back off a bit in the pose until breathing becomes comfortable.
  • Open out your shoulder blades apart. Spin your little fingers or pinky fingers toward each other so your palms face each other, rotating your arms external through your thumbs.
  • Look straight ahead. For a deeper pose, move your head slightly and look at a point between your hands.
  • Control for up to one minute. Then, breathe in as you flatten your legs, lifting through your arms. Breathe out and release back to Tadasana. Those working Sun Salutations should interchange directly from ‘Chair Pose’ into Standing Forward Fold 

Benefits of Chair Pose (Utkatasana):


Will tone your muscles around the ankles, knees and hips
Strengthen your legs, torso, and arms
Give your thighs a firm appearance
Helps to open up the chest and shoulders
Balances the body and brings determination in the mind

Precautions for Chair Pose (Utkatasana):


Do not perform this yoga posture if you have continuing knee pain, swelling, headache or insomnia (sleeplessness).
Take better care and move forward gently with this yoga posture during menstruation or if you have discomfort in the lower back.

Monday, 23 April 2018

Boat Pose or Naukasana Yoga Instructions, Benefits and Precautions

Boat Pose - (Paripurna Navasana or Naukasana)  :


Boat Pose is also called as Naukasana, the name has come from the Sanskrit word “Nauka” means “boat” and Asana is “Posture” or "Pose". That way this asana is called as Naukasana or Boat Pose. Boat Pose is one of the rare Yoga poses that can be performed both Supine position (lying on the back on the ground with the face up) as well as Prone position (lying on the chest with the face down).
In this Naukasana posture our body takes the shape of boat. It makes circulation of blood and oxygen around abdomen and lower back at a time much faster. It is not only stretches the abdominal muscles and also tones all the vital organs of the abdomen. It is pleasant to treat pancreas, liver, kidney and gastric juices connected problems.

How to do Naukasana or Boat Pose - Instructions with Step by Step:



  • Take a position with your knees bent and feet flat on the base, hands resting beside your hips. Draw your consciousness inward and concentration on your breath. Let your inhalations and exhalations to be even, quiet, and smooth.
  • Possession your spine straight, then fall back a little and lift your feet, bringing your shins to be parallel to the ground.
  • Move in your low back, high your chest, and extend the front of your torso. Then, open your arms forward, in line with your shoulders with your palms fronting each other. 
  • Stable on your sit bones, keeping your spine straight. Take care do not let your lower back sag or chest fall down.
  • Extend the front of your torso from your pubic bone to the maximum of your sternum. The lower stomach (the part below your navel) should be strong and slightly flat, but not stiff or thick
  • Through an exhalation, flatten your legs to a 45-degree position from the ground, taking your body into a "V" figure.
  • Retain your breath calm, unshakable, and even. Importance on your consciousness within. Quiet your eyes and your face. Look at your toes.
  • Extent your shoulder blades wide and join through your fingers, give or exchange fetching your hands.
  • Remain in the pose for five breaths, gradually working up to one minute. To come back from the pose, exhale as you lower your legs and hands to the ground.


Benefits of Naukasana (Boat-Pose):


Effective at reducing belly fat
Best way to reduce fat around the waist.
improve your digestion function naturally
Help in developing six pack ABS.
Regulates the function of pancreas, liver, and lungs.
Make you abdominal muscles strong
Good for a diabetes patient to maintain the sugar level.
Increase the blood circulation.
Strengthens the muscles of thigh, hips, necks, and shoulder.
Enhance the function of kidney, thyroids and prostate glands.
Control the function of pancreas, liver and lungs.

Precautions for Naukasana (Boat-Pose):


1. People having low or high blood pressure, hip joint pain, arthritis, severe headache, migraine, hernia and ulcer patients should not practice this asana (Boat pose).
2. It is recommended to check with a doctor first before doing any exercise and practice under expert guidance.
3. If you are a Pregnant woman should not practice this boat pose.
4. Avoid practicing this pose during periods but if you are comfortable to do then go ahead.

Boat pose strengthens the abs, thighs and hip flexors while producing energy in the arms. This pose needs a moderate level of balance and a high level of mental willpower, but this asana is a great way to strengthen primarily the abdomen. The longer you can hold the pose, the more you feel the burn. In this posture, the body and legs are held straight and the torso appear a V shape with the legs. The whole weight of the body is balanced on the bumps with the feet raised up. Similar to every posture in yoga, it examines our mind's focus and will power to work through what we may be resistant to and/or uncomfortable with.