Yoga to avoid cramps

Most of while working out ignore stretching out many parts of our body for example the groin. Men specially must make their groin region flexible as it will help them curb many old age diseases. These exercises are also very helpful for pregnant women. The most important affect of the following asanas is that they will help you avoid stomach cramp.

Titli Asana: Join your feet and bring it closer to your groin. Be very gentle while doing this.

Place your hands on your knees and gently push them downwards. This asanarelieves the inner thighs of muscle tension.

Bhadrasana: Stay in the same posture just bring your feet a little bit forwards and hold them.

Bring your head down and try to touch your feet with your head. This asana expands the tissues, nerves and arteries of the pelvic region.

Ashvasanchalan Asana: Bring one leg forward and one leg back and both the hands to one side.

Lift the back knee and drop your forehead and try to touch the ground. Make sure you keep your leg straight. Repeat the asana on the other side

Lie down on your side in a very relaxed position and keep your head supported by your hand.

Bring up the top leg and hold the toes and straighten up your leg. In case your find it difficult to do so while holding the toes, hold the ankle and straighten it up.

Yoga for strong shoulders

Throughout our life there's a constant emphasis on keeping the shoulders straight. We stoop because our shoulder muscles are not strong enough. Women tend to have weaker biceps and triceps than men because they don't use them in daily life.

It is very important to have strong shoulders to have a good posture. You feel more confident if your keep your shoulders straight. Here are some postures to strengthen our shoulder muscles

Shashank Bhujangasana: Sit in Vajrasana and place your hands stretched out in the front.

Drag your chin in front and slowly come up. Repeat this 10 to 15 times. This is dynamic posture which not only works on your shoulder, but it also works on your whole spine. It ensures proper functioning of the liver and kidneys as well.

Setu asana: Sit in the way shown in picture and place your hands facing backwards.

Slowly raise your body up till your toes touch the ground. Hold the posture for some time and slowly come back to your original position. This asana rejuvenates the body while reducing stress and tension.

Sit in the position shown in the picture. Make sure your hand is placed at a 90 degree angle under your shoulder.

Raise up one leg as high as you can. Bend down and bring your chin almost one inch above the ground. Hold this posture for some time and then come back to original position.

Yoga Postures - Suryanamaskar step-by-step Guide

Posture: Surya-namaskar - Sun Salutation

Translation: The Sanskrit word surya means sun. Namaskar is the Hindi word for Namaste, from the root nam, to bow. Namaskar means salutation, salute, greeting or praise.

Pronunciation: soor-yee-ah-nahma-skar

Difficulty: (3)

STEP ONE: Stand facing the direction of the sun with both feet touching. Bring the hands together, palmto- palm, at the heart.

STEP TWO: Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.

STEP THREE: Exhale slowly bending forward,touching the earth with respect until the hands are in line with the feet, head touching knees.

STEP FOUR: Inhale and move the right leg back away from the body in a wide backward step. Keep the  hands and feet firmly on the ground, with the left foot between the hands. Raise the head.

STEP FIVE: While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and  align the head with the arms, forming an upward arch.

STEP SIX: Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground.

STEP SEVEN: Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum (as in the naga-asana).

STEP EIGHT: While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.

STEP NINE: Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.

STEP TEN: Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

STEP ELEVEN: Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.

STEP TWELVE: Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.

Yoga Postures - Vrischika-Asana step-by-step Guide

The Scorpion should not be attempted until you are comfortable with all the balance postures (e.g.: Vriksha-asana, Ekapada-asana, etc.) as well as the Headstand (Sirsha-asana). Beginners should do this posture under the supervision of a qualified teacher. When first attempting the Scorpion asana you may want to try it while facing a wall. Position yourself so that when you are doing step #1 above your head is about 2 - 3 feet from the wall. This way if you lose your balance you can use the wall for support. This posture will provide maximum stretch to the neck, spine and chest. It combines many of the benefits of the Chakra-asana (the Wheel posture) and the Sirsha-asana (the Headstand).

Posture: Vrischika-asana,The Scorpion Pose

Translation: Vrischika is the Sanskrit word for scorpion. This posture is so named because the body resembles a scorpion with its tail arched above its head ready to sting its victim. Although it may not be a simple posture for beginners to perform, the Scorpion is not as difficult as it may at first seem.

Pronunciation: vrik-shah-sa-na

Difficulty: (7)

Instructions:

1. Kneel on the floor and lean forward placing the elbows and forearms flat on the floor with the palms facing down. Your arms should be placed about shoulder-distance apart.
2. Extend your head forward and lift it as high as possible.
3. Raise the buttocks and place the feet firmly on the bottoms the toes.
4. Inhale a swing the legs up and over the head while maintaining your balance. Bring the legs straight up over your head.
5. Slowly bend the knees and drop the legs toward the head being careful not to move too quickly or drop the legs to far while maintaining balance.
6. Reverse the steps above and return to a kneeling position.

Duration/Repetitions:

Hold the vrischika-asana for as long as you are comfortable. Keep in mind that returning from the posture gracefully without falling out of it will take some strength, so don't hold it too long. 20-30 seconds is fine for early attempts, increase the time gradually as you become more proficient.

Variations:

There are two common variations to this posture illustrated and described below:

To do the first variation, illustrated above, after entering the Scorpion as described above slowly raise the legs straight up until your feet are directly over your head (you won't, of course, be able to see this but you will easily be able to feel when they are properly positioned). This variation requires a bit more strength and a stronger sense of balance then pose described above.