Wednesday, 18 April 2018

Big Toe Pose, Padangusthasana Steps, Benefits and Precautions - Yoga

Big Toe Pose – Padangusthasana:

Padangusthasana or the Big Toe Pose is one of the simple and easier poses in yoga. Almost all yoga practitioners will learn how to do this pose in the initial sessions of yoga training. It is one of the rare poses that will help you to stretch all your muscles from starting head to toe. In this upright position, the person should bend forward to touch the toes. The feet would be about six inches away from each other, having the legs straight and the body bent at the hips. If viable, the big toes are hold with the index and middle fingers.

A tip for beginners to do this big toe pose is using a strap around the ball of the foot. This strap or band will it simple for you to do the posture for the first few times. With practice your body becomes more flexible then it will be easier for you to catch your toes.

How to do Big Toe Pose?

Step-By-Step Instructions for Big Toe Pose (Padangusthasana):

  • Begin this pose by standing upright with your feet equivalent to each other. Distance between the feet should be at least six inches. Make sure your legs also need to be straight.
  • Contract your thigh muscles now, which will kick your knee caps outward.
  • Retain your legs straight as you need to bend forward with a target of touching your forehead to your knee. Your torso and head should move at the same time.
  • Once you settle in this position, grasp your big toes with fingers of each foot. Clutch your toes unbendingly with your fingers.
  • Now press your toes into your hand. If you are unable to catch your toes with shifting your posture, as we discuss earlier now you can use a band or a strap to hook under your toes and hold that as an alternative.
  • Now, as you inhale, raise your torso and straighten your elbows as much as possible.
  • Keep doing this for as long as you can do without emphasizing any other part of your body like your neck for an example
  • Now breathe out slowly when you release your torso and bend towards your toes again. Do this over and over again.
  • Make straight as if going back to the starting position but holding your toes. Keep performing this set of exhalation and inhalation for a couple of times by increasing the stretch of the torso each time you stretch.
  • Return to the initial position by gradually releasing the band and straightening up. I hope you may have understood the instructions from reading to the how to do ‘big toe pose’?

Benefits of Big Toe Pose (Padangusthasana):

  • This will help you improve flexibility as you stretch from head to toe.
  • It regulates the blood pressure and unease while calming the person down.
  • When you Stretch more in this posture increases the blood flow to the brain and improves the attention and retention power.
  • This pose is a good one for women who are trying to conceive as it stretches all muscles.
  • It helps you stretch your thigh muscles, hamstrings, calf muscles along with the back, lower back and your arms.
  • It benefits to all muscles burn fat while increasing their density with the inhaling and exhaling.
  • Boost up your tired muscles
  • Headaches and inability to sleep are relieved by doing this posture.

Precautions for Big Toe Pose (Padangusthasana):

  • Avoid this asana if you have any neck or lower back injuries.
  • Do not exercise this pose if you are recently going through headaches or diarrhoea.
  • People with high blood pressure should rest their heads and neck on a strong blanket.
  • Women should not do it during pregnancy and menstruation
  • At all times work within your own range of limits and body capacity.
  • Talk to your doctor, if you have any medical concerns, before practicing yoga.

Tuesday, 17 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.