chakki chalanasana

Chakki = Grinder, Chalana = to drive, Asana = Posture or Pose

Chuh-key-Chuh-LAANA-AAHS-uh-nuh

This yoga posture mimics the movements of a hand-moved wheat grinder, common in the villages of India. It turns out to be a fun and excellent workout for the body!

How to do Mill Churning Pose (Chakki Chalanasana)

1. Sit with your  legs splayed apart.

                                                       

                                                      

2. Clasp your hands and outstretch your arms at shoulder height in front of you.

                                                      

3. Takea deep breath in and start moving the upper part of your body to the front and right, forming an imaginary circle with your body.

                                                     

4. Inhale as you go forward and to the right, and exhale as you go backword and to the left.

                                                     

5. Keep breathing deeply and easily while rotating. Do you feel the stretch in the arms, abs, groin and legs?

6. Make 5-10 rounds in one direction and then repeat in the opposite direction. Your wheat flour is ready to be cooked!

BenefitsMill Churning Pose (Chakki Chalanasana)

• A good preventive for sciatica
• Tones the back, abs and arm muscles
• Opens up the chest and groin
• Tones the uterine muscles in females, so it is very useful in preventing painful cycles if practiced regularly
• Consistent practice helps reduce abdominal fat
• Also very useful in reducing post-delivery fat (however, please consult your doctor before practicing this yoga posture)

Contraindications

Do not practice this asana if you are pregnant, have low blood pressure, extreme lower back pain due to slip disc, headaches or migraine (during the attack), or had a recent abdominal surgery, such as for active hernia.

dhanurasana

This yoga posture has been named after the shape it takes – that of a bow. Dhanurasana (Bow Pose) is part of thePadma Sadhana sequence. This yoga posture is pronounced as DHUN-ur-AAHS-uh-nuh.

Dhanu = Bow; Asana = Posture or Pose

How to do Bow Pose (Dhanurasana)

1. Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
2. Fold your knees and hold your ankles.
3. Breathing in, lift your chest off the ground and pull your legs up and back.
4. Look straight ahead with a smile on your face. Curve your lips to match the curve of your body! 
5. Keep the pose stable while paying attention to your breath. Your body is now taut as a bow.
6. Continue to take long deep breaths as you relax in this pose. But don’t get carried away! Do not overdo the stretch.
7. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.

Benefits of Bow Pose (Dhanurasana)

• Strengthens the back and abdominal muscles
• Stimulates the reproductive organs 
• Opens up the chest, neck and shoulders
• Tones the leg and arm muscles
• Adds greater flexibility to the back
• Good stress and fatigue buster
• Relieves menstrual discomfort and constipation
• Helps people with renal (kidney) disorders

Contraindications

Do not practice Bow Pose (Dhanurasana) if you have high or low blood pressure, hernia, neck injury, pain in the lower back, headache, migraine or a recent abdominal surgery.

Ladies should avoid practicing this yoga pose during pregnancy.

bhujangasana

This asana resembles a serpent with its hood raised. Cobra Pose or Bhujangasana is part of the sequence of yoga postures in Padma Sadhana and Surya Namaskar or Sun Salutation. Bhujangasana is pronounced as BHU-jung-AAHS-uh-nuh.

Bhujang = Snake (Cobra); Asana = Posture or Pose

How to do Cobra Pose (Bhujangasana)

1. Lie on your stomach with your toes flat on the floor and forehead resting on the ground.
2. Keep your legs close together, with your feet and heels lightly touching each other.
3. Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso. 
4. Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.
5. Pull your torso back and off the floor with the support of your hands.
   Checkpoint: Are you putting equal pressure on both the palms?
6. Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up.
   Checkpoint: Are your shoulders away from your ears? Keep your shoulders relaxed, even if it means bending your elbows. With regular practice, you will be able to deepen the stretch by straightening the elbows.
7. Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras!
8. Don’t overdo the stretch or overstrain yourself. 
9. Breathing out, gently bring your abdomen, chest and head back to the floor.

Benefits of Cobra Pose (Bhujangasana)

• Opens up the shoulders and neck. 
• Tones the abdomen.
• Strengthens the entire back and shoulders.
• Improves flexibility of the upper and middle back.
• Expands the chest.
• Improves blood circulation.
• Reduces fatigue and stress.
• Useful for people with respiratory disorders such as asthma. (Do not practice this yoga pose during the attack though).

Contraindications

• Avoid practicing Bhujangasana if you are pregnant, have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for hernia.

superman pose

The Superman Pose is similar to a flying superman high in the air. This is where this yoga posture gets its nickname.

viparita = inverted/ reversed; shalabh = locust; asana = pose/posture

It is pronounced as Vip-a-RHEETH-uh shah-lah-BHAAHS-uh-nuh

This posture is particularly helpful in strengthening your lower back muscles.

How to do Superman Pose?

1. Lie on your stomach with your toes flat on the floor; chin resting on the ground.
2. Keep your legs close together with your feet lightly touching each other.
3. Now stretch your arms out to the front as far as you can.
4. Take a deep breath in and now lift your chest, arms, legs and thighs off the floor.  You resemble a flying super hero - Superman! Spread the smile on your face – superheroes are always happy, especially in flight. Rather than making an effort to raise your hands and legs more, make a gentle effort to stretch your arms and legs away from your torso. So, feel the pull that is occurring at both ends. Ensure that your elbows and knees are not bent.
5. Keep breathing with awareness; keeping your attention on the stretch.
6. As you exhale, gently lower your chest, arms and legs.

Benefits of Superman Pose

• Stretches and strengthens the muscles of the chest, shoulders, arms, legs, abdomen and the lower back
• Tones the abdomen and lower back
• Massages the spine and keeps the back supple
• Helps stretch the chest
• Improves blood circulation
• Also works at the mind level – when you take off, you can't but stay in the present moment. Even if you want to, you can't think about any problem!
• Can be a good workout for the abs and stomach

In the Padma Sadhana sequence, Superman Pose (Viparita Shalabhasana) forms the fifth pose, after Bhujangasana (Cobra Pose).

Contraindications

Do not practice this yoga posture if you have had an abdominal surgery recently or if you are pregnant.

 

shalabasana

Locust Posture

Shalabasana

• Breathing in, raise the right leg up. Keep the leg straight and do not twist the hip.
• Hold and keep breathing.
• Breathing out, bring the right leg down.
• Repeat steps 3-5 with the left leg. Take 2-3 deep breaths.
• Breathing in, and with some momentum, lift both legs up, as high as possible, keeping the knees straight.
• Hold.
• Breathing out, bring the legs down, take the arms out from underneath, and rest.
• Repeat the above sequence with hands facing down in step 2.

Benefits:

• Increases flexibility and strength of the entire back
• Strengthens shoulders and arms
• Tones the nerves and muscles especially in the neck and shoulders
• Massages and tones abdominal organs, and improves digestion

naukasana

Nauka = Boat, Asana = Posture or Pose

This yoga posture has been named after the shape it takes – that of a boat. Naukasana is prounced as NAUK-AAHS-uh-nuh.

How to do Boat Pose (Naukasana)

1. Lie on your back with your feet together and arms beside your body.
2. Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
3. Your eyes, fingers and toes should be in a line.
4. Feel the tension in your navel area as the abdominal muscles contract.
5. Keep breathing deeply and easily while maintaining the pose.
6. As you exhale, come back to the ground slowly and relax.

It also forms a part of the Padma Sadhana sequence, where this yoga pose is practiced after Dhanurasana (Bow Pose).

Benefits of Boat Pose (Naukasana)

• Strengthens the back and abdominal muscles
• Tones the leg and arm muscles
• Useful for people with hernia

Contraindications

• Do not practice this yoga pose if you have low blood pressure, severe headache, migraine, or if you have suffered from some chronic diseases or spinal disorders in the recent past
• Women should avoid doing Boat pose (Naukasana) during pregnancy and during the first two days of the menstrual cycle.

setu bandhasana

Bridge Pose (Setu Bandhasana)

Setu – Bridge; Bandha – Bind, Lock; Asana – Pose, Posture

This asana is pronounced as SAY-tuh-bun-DHAHS-ana

The pose resembles a bridge, hence the name.

How to do Bridge Pose (Setu Bandhasana)

1. To begin, lie on your back.
2. Fold your knees and keep your feet hip distance apart on the floor, 10-12 inches from your pelvis, with knees and ankles in a straight line.
3. Keep your arms beside your body, palms facing down.
4. Inhaling, slowly lift your lower back, middle back and upper back off the floor; gently roll in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms and feet. Feel your bottom firm up in this pose. Both the thighs are parallel to each other and to the floor.
5. If you wish, you could interlace the fingers and push the hands on the floor to lift the torso a little more up, or you could support your back with your palms.
6. Keep breathing easily.
7. Hold the posture for a minute or two and exhale as you gently release the pose.

Benefits of Bridge Pose (Setu Bandhasana)

• Strengthens the back muscles
• Relieves the tired back instantaneously
• Gives a good stretch to the chest, neck and spine
• Calms the brain, reducing anxiety, stress and depression
• Opens up the lungs and reduces thyroid problems
• Helps improve digestion
• Helps relieve the symptoms of menopause and menstrual pain
• Helpful in asthma, high blood pressure, osteoporosis, and sinusitis

Contraindication for Bridge Pose (Setu Bandhasana)

Avoid doing this pose if you are suffering from neck and back injuries.