SAMPATTASANA POSE (PLANK POSE)
[Plank is a phenomenal exercise for core strengthening as they engage multiple muscle groups simultaneously.] This pose is the simplest yet most effective pose in yoga. [A plank exercise is one where the trunk portion of the body is lifted off the ground while ensuring that the entire body is held in a straight line. It strengthens and tones your arms, shoulders, back. buttocks, thighs, and abs.] Besides your abdomen, planks strengthen your back, hips, and pelvic floor muscles. This exercise greatly improves your posture and helps to prevent injuries.
HOW TO DO PLANK POSE:
- Lie flat on your yoga mat and place your palms next to your face, bend your toes under your feet and raise your body. Use your elbow as support with your arms perpendicular to the floor, shoulders, and chest directly over your arms. keep your fingers close together.
- Your legs and torso should be horizontal to the floor.
- Hold this pose as long as you can.
- 4)To get out of this pose, gently lower yourself.
BENEFITS OF SAMPATTASANA PLANK POSE:
- Works and strengthens the entire core.
- Reduces back pain.
- Improves your balance and posture.
- It makes your body more flexible.
SIDE PLANK POSE:
As a variation of the plank, the side plank strengthens the arms, abs, legs, and stretches the back leg muscles.
Start from the plank position and adjust your right foot so that it rests on its edge.
HOW TO DO SIDE PLANK POSE:
- Use your left hand to raise your body, ensure your left hand is directly below your left shoulder. Use the edge of your left foot for extra support.
- Slowly move your right hand up into the air.
- Hold this position for five to ten breaths.
- Return to plank and repeat with the right side.
BENEFITS OF SIDE PLANK POSE:
- Strengthens the arms, belly, and legs.
- Stretches and strengthens the wrists.
- Stretches the back of the legs.
- Improves sense of balance.
- It reduces fat from the sides.
- Strengthen the spine.
- Improves concentration
PRECAUTION:
If you have back or shoulder injuries, avoid this pose.
Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional exercises such as crunches or sit-ups.
BENEFITS OF YOGA POSE JANUSIRSASANA (HEAD TO KNEE POSE)
Here are the amazing benefits of this pose for thecomplete body.
BENEFITS OF HEAD TO KNEE POSE :
- Relieves lower and middle backache
- Reduces stiffness in the neck.
- Stimulates digestion.
- Calms the mind and focal sensory system.
- Extends your spine, back muscles, hamstrings, and crotches.
- Helpful for hypertension, sadness, and sleep deprivation.
- Tones the kidneys and the abdominal organs.
- Massages the reproductive and pelvic organs, improving their functioning.
- Regulates menstrual flow and relieves menstrual disorders.
- Correct a prolapsed uterus.
HOW TO DO JANUSIRSASANA – HEAD TO KNEE POSE :
- [Begin seated on the mat, with your legs extended in front of you in staff pose (dandasana). Flex your feet.
- Bend your left leg and draw your heel toward your body. ] When your foot is above your right knee (higher the better), turn your left leg [Place the sole of your left foot against your right thigh.]
- Press your left thigh down into the mat and drop your knee towards the floor.
- Plant your right hand outside your right thigh and rest your left hand against your left thigh to turn the torso gently to the right. Square your hips over your right leg.
- [Inhale. straighten and lengthen your spine to extend it upward. Press the bottom corners of your shoulder blades toward your heart centre to bring your shoulders down and back. Splay the toes of your right foot to keep it active throughout the pose.
- Exhale and bend over your right leg from the hips. As you bend, maintain the spinal extension, and draw the lower belly in to make room for your torso against your upper thigh.
- Look at your toes.] Draw your chest forward toward your shin, rather than down towards your knee. this action will help prevent your back from rounding. The bend should always come from the hips, not from the waist.
- [ reach your left hand forward and, if possible, take hold of the inside of your right foot.
- Press your left thigh deeper into the mat to turn your torso further to the right.
- Reach your right hand forward and if possible, take hold of the outside of your right foot.
- Breath and hold the pose. With every, inhale recommit to the spinal extension], with every exhale recommit to the bend.
YOGA POSE -BALASANA (CHILD’S POSE)
[This pose helps to relax both the mind and body and can effectively clear away the stress of the day. You may stretch your arms out in front of you on the floor or bring them to rest with your palms beside your feet.]It is a relaxation and resting pose that normalizes circulation and gently stretches the hips, thighs, ankles, and spine. The child’s pose will help with any fear, doubt, or anxiety. [ It will help calm the body, as well as open up the hips, thighs, shoulders, and can be therapeutic for backache and deep tension.
HOW TO DO CHILD’S POSE:
- Kneel on a yoga mat and slowly rest your hips on your feet.
- Bend your upper body and lean towards the floor.
- Place your chest in between your thighs and rest your forehead on the ground.]
- Relax your hands and let them lay on the floor freely.
- [Breathe gently and continue the process for 2 to 3 minutes.
- In this asana, the body faces the floor in a fetal position. This is a passive and relaxing pose.]
- The forehead has to touch the floor, if your forehead cannot touch the floor, use a yoga block or a book.
- [Rest and breathe for as long as you want.]
BENEFITS OF BALASANA POSE :
- This pose helps soothe headaches as it relaxes the upper back and neck.
- [Calms the brain and helps relieve stress and fatigue.
- Relieves back and neck pain when done with head and torso supported.]