Yoga Center

In the depths of purposeful body movements, give way to the inner peace and experience the bliss.

1.Tratak (Fixed Gazing Meditation)

A cleansing kriya to exercise your eye muscles, increase concentration levels and calm the racing mind.

  • Choose a quiet place. Light a candle or a lamp and place it at your eye-level, at an arm’s length.
  • The wick of the candle or lamp should be straight, and the flame should be motionless.
  • Sit in a comfortable posture. Keep your spine erect.
  • Gently focus your eyes on the flame of the candle or lamp, without blinking or moving your eyeballs. Continue fixing on the flame for two-three minutes.
  • Your eyes may get tiredor start watering. If so, close them for a minute. Relax. Do not move your body. Be aware of the after-image of the flame in front of your closed eyes.
  • After this, wash your eyes with cold water.
tratak
purna-titli

2. Purna Titli Asana (Butterfly Pose)

Rigid hips are such a limitation. Free your body and flutter about. Technique

  • Sit on a yoga mat with an erectback and hands on the ground.
  • Exhale. Bend your knees and bring your heels towards your pelvic region.
  • Then drop your knees to the floor and touch the souls of your feet together.
  • Grasp your feet with your hands and keep your back as straight as possible.
  • Then, Inhale deeply. When you exhale move your knees up and down, like a butterfly, till they touch the ground.
  • Inhale and move your knees back up again.
  • Exhale and repeat the process for 10-15 times.

3. Bhujangasana (Cobra Pose)

Tone your body framework. Vitalize your Spine. Build solid arm, shoulder, and back muscles.

Technique

  • Lie flat on your stomach with pointed toes, on a yoga mat.
  • Place your downward facing palms on the mat, below and slightly outside the shoulders.
  • Inhale as you stretch yourself and pull your chest up and forward. Press your hips firmly on the yoga mat, while doing so. Raise your navel off the ground.
  • Tilt your head back until your chin protrudes and your neck is compressed.
  • Straighten your arms and roll your shoulder blades back. Bend through your lower, middle, and upper back.
  • Inhale and exhale gently while holding this posture for 15-30 seconds.
  • Exhale to release the posture. Bend arms and lower navel to mat, followed by chest, shoulders, and forehead.
bhujangasana
anulom

4. Anulom Vilom Pranayama (Alternate Nostril Breathing)

Lead the Yogi Life - Release Stress and Anxiety the right way!

Technique

  • Choose a quiet place. Sit on a floor mat, keeping your spine and neck erect.
  • Close your eyes.
  • Inhale with your left nostril. While doing so, keep your right nostril closed with your right thumb. Make sure that you inhale slowly through the left nostril until your lungs are full.
  • Next, release the thumb and close your left nostril with your ring finger. Exhale through the right nostril.
  • Now reverse the steps. This time inhale through the right nostril and exhale through the left nostril.
  • Focus on your breathing throughout this alternating cycle.

5. Vajarasana (Diamond Pose)

Tummy troubles –constipation, stomach disorder, acidity, and gas issues- are now in the past.

Technique

  • Kneelon your yoga mat and stretch your lower legs backward, while keeping them together.
  • Your big toes and heels should be held as closely as possible.
  • Gently lower your body in such a manner that your buttocks can rest on your heels and your thighs on your calf muscles.
  • Place your hands on your knees.
  • Focus your gaze forward and tune into your rhythmic breathing pattern.
  • You can also close your eyes to concentrate better on your inhales and exhales.
  • Stay in this posture for 5-10 minutes.
vajrasana
balasana

6. Balasana (Child’s Pose)

One powerful fetal pose - stretch your spine and relax your back pain, like an infant would!

Technique

  • Sit on your heels (Vajrasana Pose) on a yoga mat.
  • Slowlybend forward, exhaling, and try to touch the floor with your forehead, while putting outyour arms in front of the yoga mat. Make sure that your palms are facing down on the mat. Relax.
  • While in the posture, close your eyes and breathe in & breathe out gently. Count your breaths. Continue doing so for two minutes.
  • Then slowly inhale and while inhaling release your posture step-by-step to your initial kneeling (Vajrasana) position.
  • Repeat the asana for about 3-5 times.

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