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Shilpa`s Yoga in English - Ardha Halasana With One Leg The Half-Plough Posture
From Shavasana Bring Your Legs Together And Your Arms To Your Sides. Place Your Palms Under Your Hips. Start Raising Both Your Legs Without Bending Them At The Knee. Stop At Thirty Degrees From The Floor And Hold For Five Breaths. Similarly Stop At Sixty Degrees And Finally At Ninety Degrees From The Floor. Hold For Five Breaths Each Time. Slowly Release Stopping At Both The Sixty And The Thirty-Degree Mark. Remember To Keep Breathing.Utthanpadasana Is Very Effective For The Entire Abdomen. It Stretches Out The Thoracic Cavity And The Entire Back.www.shemaroo.com
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Shilpa`s Yoga in English - Ardha Pawanmuktasana With One Leg The Leg Lock Pose
For The Next Series Of Exercises Sit In Any Comfortable Cross-Legged Pose On The Floor And Keep Your Spine As Straight As Possible.For Lord Brahmas Pose Slowly Turn Your Head As Far Right As It Will Go. Be Careful Not To Strain Your Neck And Avoid Jerking Your Head In Any Direction. Bring Back To The Center. Now Turn Left. And Bring Your Head Back To The Centre. Now Look Upward. Bring Your Head Back To Neutral Position. Look Down. Bring Your Head Back. Repeat. The Asana Takes Its Name From The Hindu Deity Brahma The Creator Who Possessed The Ability To See Everything.This Entire Series Of Exercises Is Designed To Create Suppleness And Strength In Your Upper Back- Specifically Your Neck Which Often Suffers From Bad Posture While Sleeping Or While Awake. A Substantial Part Of Our Lives Now Is Spent Either In Front Of The Computer Or Watching Television As A Consequence Of Which The Neck Is Under Constant Strain. www.shemaroo.com
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Shilpa`s Yoga in English - Ardha Shalabhasana With One Leg The Locust Pose
From The Base Position With Your Feet Apart Again Raise Your Arms Straight Up. Bend Backwards Slightly. As You Exhale Allow Yourself To Bend Forwards Starting First From The Waist Then Your Neck And Finally Your Head. While Bending Push Your Hips Back Slightly. Touch Your Toes. Its Okay To Bend Your Knees If Youre A Beginner. Breathe In Rise And Return To Neutral Position. Repeat.Padahastasana Is Excellent For The Legs And The Knee Joints. It Helps In Loosing Abdominal Fat And In Increasing The Supply Of Blood To The Brain.These May Seem Like A Very Simple Keep-Fit Type Exercise. But They Really Work. By Now Youll Also Have Noticed That The Workout Functions In A Kind Of Widening Cycle- Adding New Muscle Groups But It Keeps Working On Most Things Simultaneously. This Is One Of The Reasons Why Yoga Is The Most Comprehensive Exercise Programme Imaginable.www.shemaroo.com
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Shilpa`s Yoga in English - Arm Stretch
Bring Your Hands Up In Front Of You. Now Take Them Out To The Sides So That They Are Perpendicular To The Body And Parallel To The Ground. Slowly Force Your Arms Back Behind You Almost As If Youre Attempting To Make You Fully Stretched Arms Meet Behind Your Back. Go As Far As Is Marginally Uncomfortable. Release By Bringing The Arms Back Level To The Shoulders Then In Front Of You And Then Back To Your Sides.Regardless Of What We Do Whatever Exercise Programme Were Following However Careful We Are The Neck And The Shoulders Always Get Ignored. And Bear The Brunt Of All The Stress We May Accrue. Yoga Is One Of The Very Few Exercise Programmes That Devotes So Much Time And Such Specific Focus To The Neck The Shoulders And The Upper Arms. Youre Not Just Going To Look Better Youre Going To Feel A Lot Better.www.shemaroo.com
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Shilpa`s Yoga in English - Back Asana
Using yoga asanas for back pain is something that has been common practice for many years. Yoga asanas are another name for yoga poses. Back pain can come from many causes, but regardless of the cause, yoga asanas can usually help. A person looking into using yoga asanas should understand how they work and which ones are best for easing back pain.The back is an important part of the human body. It has many functions, including supporting muscles, protecting the spinal cord and protecting nerves. Injuries to the back are quite common. Most of the time these injuries are related to muscles, joints and ligaments, which is why yoga is a good treatment for pain relief.Yoga asanas work to stretch and strengthen the muscles and other supporting elements in the back. The slow, soft movements of yoga is very controlled and helps to prevent further injury. The toning of back muscles through yoga asanas helps to make them less likely to be reinjuried and more capable of supporting the areas they are supposed to, which reduces pain.
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Shilpa`s Yoga in English - Bhramamudra Lord Brahmas Pose
Bring Your Legs Together And Your Arms To Your Sides. Now Slide Your Feet Towards You As Close To Your Buttocks As Possible With The Soles Remaining On The Ground So That Your Knees Are Pointing Towards The Ceiling. Grasp Each Ankle With The Respective Hand. Leaving Your Soles Flat On The Ground And Holding On To Your Ankles Lift Your Pelvic Region Off The Ground While Breathing In. Tuck Your Shoulders In Making Sure That You Are Well Balanced. Once In The Final Position Breathe Normally. Hold For As Long As Comfortable. Initially This Shouldnt Be For More Than Thirty Seconds. Exhale And Slowly Return To The Ground In Reverse Order. Stretch Your Legs Out. Relax. Find The Shavasana Pose.This Is An Excellent Workout For The Muscles Of The Back And The Hamstrings. Because It Directs Blood To The Brain Its Very Effective For Combating Depression Stress And Insomnia. www.shemaroo.com
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Shilpa`s Yoga in English - Bhramri The Humming Bee Breath
Standing Upright With Your Back Straight And A Slight Distance Between Your Legs Lock The Fingers Of Both Your Hands And Raise Them As One Unit Above Your Head. Continue To Try And Reach Upwards With Your Hands. Breathe In. Rise Onto Your Toes. Breathe Normally. Hold The Posture. Feel The Stretch Through Every Section Of Your Body- Even Through The Top Of Your Head. Reverse The Process On The Exhale And Watch Your Breath As It Passes Down From Your Head Through Your Chest And Stomach Legs And Feet.Relax. And Then Repeat. The Focus Here Is On The Straightness Of The Posture One Holds Improving Balance Self-Awareness And Breathing www.shemaroo.com
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Shilpa`s Yoga in English - Bhujangasana The Cobra Pose Two Variations
This Is The Relaxation Pose For All Exercises Performed On The Stomach. Lie Prone On The Floor Spread Your Legs Wide With The Toes Pointing Outwards And The Heels Pointing Inwards To Touch The Ground. Bend Your Right Elbow And Place Your Right Palm In The Crook Of Your Left Arm. In The Same Way The Left Palm Goes To The Crook Of The Right Arm. Place Your Forehead On Your Arms Providing Support For The Neck. Relaxation In This Pose Is Good For Stress-Induced Diseases Above And Beyond The Neutral State Of Rest This Asana Provides For All Prone Asanas.www.shemaroo.com
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Shilpa`s Yoga in English - Chakrasana The Wheel Pose
Turn Your Head So That Your Chin Is On The Ground. Bring Your Arms To Your Side Close To Your Body With Your Hands By Your Chest. Bring Your Legs Together. Inhaling Slowly Raise Your Head. Hold This First Position. Your Chest Should Be Off The Ground But Not Excessively So. Always Remember That Your Hands Are There To Provide Support. Avoid The Temptation To Transfer All Your Weight Onto The Hands. Hold. Relax. Return To The Neutral Position For The Slightly More Advanced Variant Start The Same Way. This Time However Raise Your Head And Chest As High As It Will Go. Keep Your Buttock Muscles Tight To Protect Your Lower Back. Your Pelvis Should Remain On The Floor. Hold. And Then Let Yourself Down Gently. The Cobra Pose Stretches The Spine Strengthens The Back And Arms And Opens Up The Lungs And The Thoracic Cavity. Its Great For The Neck. www.shemaroo.com
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Shilpa`s Yoga in English - Dhanurasana The Bow Pose
While Lying On Your Back Bring Your Knees Up And Your Feet As Close To Your Buttocks As Possible The Soles Of Your Feet On The Ground. Spread Your Legs So That They Are Shoulder Width Apart. Lift Your Arms Bend Your Elbows And Bring Your Hands To The Ground So That Your Fingers Are Touching Your Shoulders Your Palms On The Floor. Breathe In. Slowly Using The Force Of Your Hands And Legs Push Yourself Up Until Your Body Is Fully Extended In An Inverted U And You Are Standing On Your Toes. Feel The Blood Rush To Your Head And Your Lungs Expand And Fill Up. Hold For As Long As Is Comfortable. Breathe Out And Let Yourself Down Slowly.Chakrasana Literally Translates As The Wheel Posture. This Asana Primarily Focuses On The Spine Giving It A Complete Stretch Top To Bottom. And Because Of The Spinal Stretch The Posture Works On The Nervous System. It Also Stretches Out The Chest Opening Out The Lungs Helping In Deeper And More Controlled Breathing. It Is Excellent For The Stomach And Because Of The Increased Blood Flow To The Lower Back Helps In Regulating The Kidneys. It Is Excellent For The Heart As Well Because It Stretches The Aorta. It Obviously Also Tones And Builds The Muscles Of The Hands And The Feet.Even If You Work Out Regularly Youll Begin To Find A Difference In The Kind Of Muscle Tone. Weights Tend To Tighten Your Muscles. With Yoga The Muscles Are Taut Yet With Increased Strength And Flexibility.www.shemaroo.com
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Shilpa`s Yoga in English - Finger Lock And Stretch
Place Your Palms On Your Respective Shoulders. Now Rotate Your Shoulders First Clockwise And Then Anti-Clockwise. Try And Ensure That Your Elbows Touch Lightly At The Apex Of Every Rotation. Be Careful That You Neither Strain Nor Move Any Other Part Of Your Body Apart From Your Shoulders.www.shemaroo.com
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Shilpa`s Yoga in English - Finger Lock Behind The Neck
This Is A Variation Of The First Of The Standing Postures. Broaden Your Base By Placing Your Feet About Shoulder-Width Apart. Make Sure You Are Comfortable And Balanced. As You Breathe In Place Your Arms On Your Waist. Now Bend Backwards As Far As You Can. Use The Hands As Support. Be Very Careful To Not Overbalance. Exhale And Return To Neutral Position.Although Deceptively Simple This Little Exercise Helps Greatly In Flexibility Conditioning The Spine And The Spinal Muscles And In Breathing Better. It Also Prepares The Body For All Standing Asanas.www.shemaroo.com
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Shilpa`s Yoga in English - Kapalbhati Rapid Exhalation
In The First Of The Cat Poses When The Spine Is Curved Downward Inhale And Raise The Right Leg. Keeping Yourself As Stable As Possible Bend The Right Leg Back Creating As Much Of As Arch As Possible. The Sole Of Your Right Foot Should Be Pointing Towards And Parallel To The Neck Which Is Tilted Up. Hold. Exhale And Slowly Bring The Leg Back In To Position.Vyaghrasana Means The Tiger Pose. It Takes Its Name From The Stretches Performed By Cats When They Wake Up. Its Excellent For Both The Abdominal Muscles And The Spinal Nerves. It Is Also Very Good For Relieving Sciatica. And Apart From Imparting Great Muscle Tone This Along With The Cat Pose Is Very Beneficial For Pregnant Women And New Mothers. These Two Asanas Are The Easiest To Perform When One Is Pregnant Or Has Just Delivered A Child. Please Do Ensure That You Check With Your Doctor Before Attempting Them Though. Both The Tiger Pose And The Cat Poses Help Ease Stretch And Tone The Vaginal Passage After Delivery.www.shemaroo.com
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Shilpa`s Yoga in English - Kativakrasana The Spinal Twist On The Back Variation
From Shavasana Bring Your Legs Together And Your Arms To Your Sides. Bend The Right Leg At The Knee. Bring The Thigh As Close To Your Abdomen As Possible. Bring Both Arms Around The Right Leg Locking Your Fingers Just Below The Knee Joint. The Other Leg Remains Straight Still On The Ground. Keep The Foot Relaxed. Press The Thigh Into The Abdomen. Slowly Release In The Reverse Order. Repeat With The Other Leg.This Asana Is Excellent For Indigestion. Its A Great Stretch For The Abdomen The Hips And The Thighs Leaving The Lower Body Toned And Supple. It Helps In Relieving Back Pain And Has A Substantial Impact On The Pelvic Joint.Youll Already Have Started To Notice That The Exercises Seem To Occur In Pairs. This Is Part Of The Genius Of Yoga. Most Exercises Are Complementary Reversing The Muscular Stretches Of The Previous Exercise Working On The Complete Set Of Muscles For Each Body Part www.shemaroo.com
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Shilpa`s Yoga in English - Makrasana The Crocodile Pose
This Is Really Two Poses One Flowing Into The Other. Begin On Your Hands And Knees. Keep Your Hands Just In Front Of Your Shoulders Your Legs About Hip Width Apart. As You Inhale Tilt The Tailbone And Pelvis Up And Let The Spine Curve Downward Dropping The Stomach Low And Lift Your Head Up. Stretch Gently. As You Exhale Reverse The Spinal Bend Tilting The Pelvis Down Drawing The Spine Up And Pulling The Chest And Stomach In. Repeat Several Times Transiting Smoothly From One To The Other. This Asana Is Excellent For All-Around Spinal Health. www.shemaroo.com
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Shilpa`s Yoga in English - Marjari Asana The Cat Pose
This Is How You Lock Your Fingers. Now Place The Locked Fingers Behind Your Neck. And Try And Push Your Elbows As Far Back As They Will Go. This Is Very Good For The Thoracic Vertebrae. www.shemaroo.com
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Shilpa`s Yoga in English - Naukasan The Boat Pose
"From Shavasana Bring Your Legs Together And Your Arms To Your Sides Palms Facing Downward. Start Raising Your Right Leg Without Bending Your Leg At The Knee. Stretch Your Foot And Your Toes Outward. Raise The Leg To A Ninety Degree Angle From The Body And Hold It There For As Long As Its Comfortable. Remember To Keep Breathing Normally. Slowly Release And Bring Your Leg Back To The Floor. Repeat With The Other Leg. This Is The Ardh-Halasana- The Half-Plough Posture Because The Body Resembles The Plough In The Final Position. Its Excellent For The Legs The Abdomen And The Lumbar Region. It Also Tones The Thighs And The Calves And Stretches Out The Hamstrings And The Hips And Increases Blood Flow To The Kidneys The Pancreas And The Intestines.Relax. Breathe. Give Yourself Ten Seconds In Shavasana. www.shemaroo.com
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Shilpa`s Yoga in English - Padahastasana Forward Bending
From The Base Position On The Ground Breathe In Deeply Raise Both Legs Up Trying To Bring Them Up As High As Possible. Now Raise Both Arms Keeping Them Straight Attempting To Reach Towards Your Toes. Attempt To Bring Your Body As Close To A 45-Degree Angle As Possible Without Bending Your Knees Or Your Elbows. Breathe Normally. Hold. Gently Exhale As You Release. Take Particular Care That You Avoid Any Jerky Movements While Executing This Asana.Naukasana Is One Of The Asanas Thats Excellent Fighting The Fat Around Your Waist. Its Great For Reducing Weight. Its Very Good For The Stomach As Well As Strengthening The Back And The Leg Muscles. It Also Helps In Regulating The Kidneys. Its Very Helpful In Cases Involving Diabetes And Dyspepsia. And It Improves Concentration Because Of The Focus Required To Balance Oneself.www.shemaroo.com
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Shilpa`s Yoga in English - Parvatasana Mountain Pose
Sitting In Padmasana- The Lotus Pose Or In A Simple Cross Legged Posture Or In Vajrasana Lock Your Fingers Together Behind Your Back So That They Form A Single Unit. Slowly Bend Forward Starting From The Waist Then The Back And Finally The Neck Until Your Forehead Touches The Ground. Hold. And Then Slowly Sit Up Again.This Is An Excellent Workout For The Abdominal Muscles. And Aids In Increased Overall Flexibility. www.shemaroo.com
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Shilpa`s Yoga in English - Setu Bandhasana The Bridge Pose
Bring Your Hands Up In Front Of You. Now Take Them Out To The Sides So That They Are Perpendicular To The Body And Parallel To The Ground. Slowly Force Your Arms Back Behind You Almost As If Youre Attempting To Make You Fully Stretched Arms Meet Behind Your Back. Go As Far As Is Marginally Uncomfortable. Release By Bringing The Arms Back Level To The Shoulders Then In Front Of You And Then Back To Your Sides.Regardless Of What We Do Whatever Exercise Programme Were Following However Careful We Are The Neck And The Shoulders Always Get Ignored. And Bear The Brunt Of All The Stress We May Accrue. Yoga Is One Of The Very Few Exercise Programmes That Devotes So Much Time And Such Specific Focus To The Neck The Shoulders And The Upper Arms. Youre Not Just Going To Look Better Youre Going To Feel A Lot Better.www.shemaroo.com
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Shilpa`s Yoga in English - Shilpa`s Yoga Music Video
While Standing In Tadasana Bend The Right Leg At The Knee Raise The Right Thigh And Bring The Sole Of The Right Foot As High Up The Inside Of The Left Thigh As Possible. Balancing On The Left Foot Join Your Palms Together And Raise Both Arms Over The Head Keeping The Elbows Straight. Hold The Posture As Long As You Can Breathing Gently Through The Nostrils. Lower The Arms And The Right Leg And Return To The Base Position. Take A Moment And Repeat For The Opposite Leg.The Major Challenge Of Vrikshasana Also Meaning The Tree Pose Is Maintaining Your Balance. Yoga Believes That The Inability To Balance Oneself Is A Manifestation Of A Restless Mind. The Main Benefits Of This Asana Are Increased Powers Of Concentration. www.shemaroo.com
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Shilpa`s Yoga in English - Shoulder Rotation
Make Sure That You Have Not Eaten For At Least A Couple Of Hours Before Carrying Out This Breathing Exercise. Sit In Any Comfortable Cross-Legged Pose. Place The Your Hands On Your Knees. Breathe In. Then With A Short Sharp Contraction Of The Lower Abdominal Muscles Expel Air Out Of The Nostrils. Then Totally Relax The Abdomen Allowing Yourself To Inhale Automatically. Repeat In Rapid Succession. If Youre Doing This For The First Time Dont Attempt It More Than Five Times. Eventually Over Time You Should Aim At Ten Exhalations Per Inhalation. At This Advanced Level Dont Try More Than Three Sets. Keep The Rest Of Your Body As Relaxed As Possible. This Is A Pure Detoxification Exercise. www.shemaroo.com
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Shilpa`s Yoga in English - Simple Prishthasana Backward Bending
The Point Of This Pranayama Is To Hum Like A Bee Setting Up A Deep Vibration In Your Skull. Cover Your Eyes And Block Your Ears. This Will Give You A Far Stronger Sense Of The Vibrations. The Hum Is Achieved By Chanting Om- Without Vocalizing The Oh. This Helps Calm And Focus The Mind. But Because It Also Vibrates The Throat Strongly It Has A Profound Impact On The Thyroid Gland Increasing Metabolism Balancing Hormonal Secretion And Helping Serotonin Release.Pranayama Exercises Help Prepare For Meditation. They Improve Concentration Reduce Stress Exercise The Heart And The Lungs And Tone The Nervous System. But Always Remember That Their True Potential Is Realised When The Body Has Been Through The Asanas First. www.shemaroo.com
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Shilpa`s Yoga in English - Standing Chakrasana The Wheel Pose - Standing Lateral Bending
Stand Up Straight Your Arms By Your Sides Your Back Straight And Looking Straight In Front Of You. Spread Your Legs So That They Are Shoulder Length Apart And Turn Both Your Knees So That The Knees And The Feet Are Facing Outwards. Lower Yourself To The Floor Slightly By Bending Your Knees. Keep Your Back Straight. Join Your Hands In A Namaste And Extend Your Arms Above Your Head As Far As They Will Go. Simultaneously Lower Yourself By Bending Your Knees Further Trying To Bring Your Thighs Parallel To The Ground. Keep Your Back Straight. Hold For As Long As Is Comfortable And Release The Asana In Reverse Order.Utkatasana Is Hugely Beneficial For The Lower Body Especially For Women. It Helps In Regulating Periods And In Combating Urinary Tract Infections. And Regardless Of Gender Its Great For Knee Joints The Quadriceps And The Calves. It Reduces Fat Deposits On The Thighs And Around The Waist And Tones The Lower Stomach. Its Also Marvelous For Toning The Butt! www.shemaroo.com
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Shilpa`s Yoga in English - Tadasana With Finger Lock The Palm Tree Pose
Stand With Your Feet Apart And Your Hands By The Side Of Your Thighs With Fingers Pointing Downwards. Then Raise One Arm To The Side Perpendicular To The Body. Turn The Palm Over. Now Raise The Hand Straight Up So That It Is By The Side Of Your Head. Stretch Slightly. Now Lean To The Opposite Side As Much As Possible Until Your Body Makes A Smooth Curve. Do Not Bend The Knees. Do This While Inhaling Pause And Come Back To A Normal Standing Position While Exhaling. Bring Your Arm Back To The Perpendicular Position. Turn Your Palm Back Onto Its First Position. Bring It Back To Your Side. Reverse For The Other Side.This Is A Good Exercise For The Spine Often Correcting Mild Scoliosis. Because Of The Lateral Stretch To The Spine It Combats The Fat Around The Side Of The Waist- Your Love Handles. And Because Its Not A Common Stretch For The Muscles Along Your Side Its Great For Physical Fitness. Chakrasana Translates To The Wheel Pose www.shemaroo.com
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Shilpa`s Yoga in English - Ustrasana The Camel Pose
Stand With Your Feet Apart And Your Hands By The Side Of Your Thighs With Fingers Pointing Downwards. Then Raise One Arm To The Side Perpendicular To The Body. Turn The Palm Over. Now Raise The Hand Straight Up So That It Is By The Side Of Your Head. Stretch Slightly. Now Lean To The Opposite Side As Much As Possible Until Your Body Makes A Smooth Curve. Do Not Bend The Knees. Do This While Inhaling Pause And Come Back To A Normal Standing Position While Exhaling. Bring Your Arm Back To The Perpendicular Position. Turn Your Palm Back Onto Its First Position. Bring It Back To Your Side. Reverse For The Other Side.This Is A Good Exercise For The Spine Often Correcting Mild Scoliosis. Because Of The Lateral Stretch To The Spine It Combats The Fat Around The Side Of The Waist- Your Love Handles. And Because Its Not A Common Stretch For The Muscles Along Your Side Its Great For Physical Fitness. Chakrasana Translates To The Wheel Pose www.shemaroo.com
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Shilpa`s Yoga in English - Utkatasana The Squat And Rise Posture
Spread Your Legs Until Theres A Distance Of About 4 Feet. Turn Your Right Foot About 90 Degrees To The Right Making Sure The Entire Foot Is On The Floor At All Times. Turn Your Body To The Right. Make Sure That The Left Foot Remains In The Same Position And Doesnt Turn With The Right Foot- This Is A Common Mistake. Bring Both Arms In Front Of You Join Them In A Namaste. Raise Your Joined Palms Above Your Head. Slowly Bend The Right Knee Until The Thigh Is Parallel With The Floor. Ideally The Knee Should Be Either Behind Or Directly Over Your Ankle. Then While Holding The Posture Attempt To Lean As Far Back As You Can. Hold. Remember To Breathe. Straighten Up. Bring Your Joined Palms Back Down. Release. Repeat With The Other Leg. This Is Known As Veerabhadrasana- The Warrior Pose. It Strengthens The Legs And The Arms As Well As Improving Balance And Concentration.www.shemaroo.com
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Shilpa`s Yoga in English - Utthanpadasana The Raised Legs Pose
From Shavasana Bring Your Legs Together And Your Arms To Your Sides. Place Your Arms Along The Line Of Your Shoulders Perpendicular To The Body. With A Distance Of About Two Feet Between Your Feet Raise Your Knees And Leave The Soles Of Your Feet On The Ground. Twist Your Lower Body To The Right Attempting To Get Both The Knees To Touch The Ground While Turning Your Head All The Way To The Left. Hold. Slowly Come Back To The Center With Your Knees And Your Head. Repeat For The Other Side.This Asana Gives You A Great Stretch All The Way Up Body And Your Spine In Particular. It Is A Great Help With Neck And Back Muscles And Is Excellent For The Stomach. Its Particularly Effective In Fighting The Fat Around Your Waist. www.shemaroo.com
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