Vrksasana
Vrkasana - The Tree Pose
This asana means to stand erect and firm as tree and hence it is named as Vrkasana or The Tree Pose.
How to do it:-
1. Stand erect and firm with your hands besides your thighs and look straight.
2. Fold your right leg at the knee and place the sole near the left thigh joint but mind it that right leg sole should touch the left thigh and not the left knee.
3. Now slowly fold your hands in the namaskara mudra.
4. Close your eyes and balance yourself for as lomg as you can(max 5 min).
5. Now slowly release your hand and legs and stand firm on both of your legs. This completes one round of Vrkasana or The Tree Pose.Now repeat it with your left leg.
Benifits of Vrkasana:-
1. This improves body-minded co-ordination.
2. Thigh and calf muscles, ankles and the spine are made strong and groins , thighs and chest as well as shoulders are stretched.
3. Improves sense of balance.
4. Relieves sciatica and reduces flat feet.
Precaution:- Try to maintain your balance and in the begining you can take help of wall by supporting your back with it.
Sarvangasana
Sarvangasana literally means a pose that exercises full body parts. The pose has significant benefits. It is Yoga’s inverted pose which extremely beneficial for entire body. The pose helps in conditions like, Hypothyroidism, hypertension, constipation and many others. The pose specifically stretches stress areas like neck and lower back.
Method:-
1. Lie down on your back, both arms by the side
2. Raise your both legs to 90 degrees
3. Lift your hips slowly and place your hands on the hips. Remember Sarvangasana is shoulder stand position so your body should rest on your shoulders and not on your back.
4. Keep your feet straight without bending your knees.
5. Stay in the position for 45-60 seconds, don’t force yourself
6. Do not move your head while in the position
7. Slowly place your hands again on the floor and return to 90 degree position
8. Slowly come to the normal position and relax for few seconds.
Benefits:
1. Stimulates thyroid gland and improves its functions
2. Massages neck and lower back ares
3. Improves blood circulation in chest, shoulders, neck and back
4. Helpful in reducing varicose veins by directing blood from in upward direction.
5. Directs blood flow to heart
DO NOT practice Sarvangasana in case of
1. Menstruation as it reverses blood flow
2. High blood pressure, heart problem, hernia, cervical spondylitis and kidney disorder
3. Neck ,back or shoulder injury