The journey of Yoga explains 5 Yoga poses to build core strength
Target : Hips, Shoulder, Arm,Groin, Thighs,Knees
1. Marichyasana:
Benefits:
3. Parivrtta baddha trikonasana:
Beginner's Tips:
This Yoga pose is the variation of Triangle Pose. New Yoga student should go with the practice with the basic Yoga pose like Tadasana, Tree Pose and then follow up the steps for Triangle Pose. It brings flexibility and strength to make a formation of this pose.
Step by Step instructions :
Target : Hips, Shoulder, Arm,Groin, Thighs,Knees
1. Marichyasana:
Step by Step Instruction:
- Have a sit on the floor or on Yoga mat. Start with the Siddhasana pose to get a straight back.
- Now you need to stretch your left leg straight towards outside on the floor.
- The other right leg should be half fold from the knees towards the up and touch the foot to the ground.
- Bend right hand towards the back crossing over the right folded leg.
- The other left hand also need to fold by passing it from the left side of the leg.
- As both hand is in back side you hold it one over the other.
- Stay in this pose for the 15 sec to a minute.
- Release your hand and leg and come back to the original position.
Benefits:
- It helps to calm your mind.
- It literally stretches the spine.
- It relieves the back pain reduce stress.
- It gives better twist to spine.
- It also stimulate abdominal organs like liver and kidney.
- It reduces belly.
2. Matsyasana:
Step by Step instruction:
Step by Step instruction:
- Come onto the floor or on Yoga mat.
- Start with Shavasana" (Corpse Yoga) Pose.
- Simply lie on floor by stretching your leg straight on the floor.
- Inhale as you lie on the floor,calm your mind and open your both the arm just aside your thighs keep it straight.
- Now bend your hand bring your palm just below the hip and raise elbow up.
- Try to raise your shoulder politely with the support of arm.
- Make your neck towards up by pushing your head inward.
- Inhale as your shoulder get up and push your stomach inside and then exhale.
- Stay in this pose for 15 sec to a minute.
- Now release your head and hand down to the surface to get back to the actual position.
Benefits:
- It strongly opens the chest & the throat.
- It helps in relieving stress of neck & shoulder.
- The thyroid & parathyroid obtain maximum benefit from this asana.
3. Parivrtta baddha trikonasana:
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| Parivrtta baddha trikonasana |
Beginner's Tips:
This Yoga pose is the variation of Triangle Pose. New Yoga student should go with the practice with the basic Yoga pose like Tadasana, Tree Pose and then follow up the steps for Triangle Pose. It brings flexibility and strength to make a formation of this pose.
Step by Step instructions :
- Begin with the Triangle pose.
- Once you feel comfortable in this pose, Make a move to the next pose that is High Lunge Pose.
- Stretch your leg about 90°,and hinge the back heel towards down.
- Bend your body from waist towards the floor and keep your leg straight it should not be bend.
- Bring down your one hand from the back of the shoulder and bend your elbow and try to touch the feet. Don't force if you are not able to touch. You will get to that as you keep practicing.
- Bring other hand direct straight down towards the floor and try to touch other feet.
- Stay in this pose for 10 sec to minute. Don't give more pressure if you are not able to get into this pose at once or twice.
- Repeat same steps on the other side.
- Release your hand and bring your both leg closer to come back to your actual position.
Benefits:
- It expands your side waist.
- It brings flexibility & helps in opening hips.
- Helps in Lengthening your back.
- Strengthens your core muscles and helps in open heart.
- Assists in healing your internal organs.
4. Seated Marichyasana
Step by Step Instructions:
- This pose is the variation of Bharadvajasana.
- Before you go with this pose try with Bharadvajasana pose.
- Come onto the floor and take a seat on the Yoga mat or on the floor. Now slightly fold your one leg on the floor.
- The other leg also should be fold but it will towards up not on the floor and up folded leg must be cross over the other legs folded on the floor.
- Bring your one hand from the back of the lied leg on the floor.
- Twist the other hand over the up folded leg and move it to the back towards the other hand and join both the hand one over the other.
- Stay in this pose for 15 sec to minute. Now you release your hand and unwind your leg to come back to your original state.
Benefits:
- It literally helps to calm the brain and reduce stress.
- It gives a nice twist to to spine.
- It stimulates abdominal organs like liver & Kidney.
- It improves Digestion.
5. Cow Face Pose:
Step by Step instructions:
Benefits:
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| Cow face pose |
Step by Step instructions:
- Before you start this pose, start with Dandasana.
- Sit on the Yoga mat or on the floor and then bend your knees and cross your right leg over the left leg.
- Twisting the right knee on the top of the left leg. Tho top leg should be fold towards inward and the down folded leg should be stretched towards outside.
- Sit evenly on the sitting bones.
- Inhale and Stretch your right arm from upward side and bend it towards down over the shoulder.
- Bring the left hand from the back downwards to the top, then stretch your back and keep your body slightly straight.
- Now open your palm in back and put one hand over the other and hold it together.
- With the full exhalation, tuck the forearm in the hollow of your lower back.
- Stay in this pose for 15 sec to a minute.
- Release your hand and unwind your leg to come back to the actual position.
Benefits:
- This pose is very useful for induction relaxation.
- It reduces anxiety and take out tiredness of the body.
- This pose gives you confidence and dedication by stimulating abdominal organs like liver and kidney.
- It relieves back pain and stiffness in the shoulder and neck.
- This pose is excellent for digestion.
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