Plank pose

The plank pose in yoga needs balancing on the arms. This pose is destined to tone the abdominal muscles in addition to consolidation the arms, shoulders, as well as wrists. This pose is considered to be a customary yoga pose, and it does not include specific patterns of inhaling or respiring.
The main advantage of this pose is that it supports to tone the chest area, the stomach area, and the lower back. The plank pose likewise makes the spine physiques stronger, which develops the posture over time.You will want to be cautious and not perform the complete version of the plank pose if you are ailing from carpal tunnel condition. In this situation, you can exercise a half plank pose on one or the other knees or the forearms. If you are ailing from osteoporosis, you should shun doing the plank pose altogether owing to a risk of fractures.
Start the pose on the hands as well as knees, and be certain that the wrists are positioned under the shoulders. Extend the fingers open because pushing down on the hands, however, be certain to not let the chest breakdown. Look down at the hands as you straighten the abdomen and spine.Next, tuck the toes as you make a step back with the feet, so the body and the head form a straightforward line. Be sure that the thighs are lifted, and be sure that the hips are not too near to the ground.
Bring the pelvic muscles internal to the spine, and simultaneously, contract the abdominal muscles. Be sure the head is level with the spine. Bring the anterior of the quadriceps toward the skies while ensuring that the tailbone springs toward the heels of the feet.
One should hold this pose for around five seconds. To release oneself from the pose, slowly lower the body down till you are kneeling.There are some guidelines that you should bear in mind when performing the plank pose. Recall that in order to do the pose properly, you need to have the proper body orientation. You should not allow the hips and bottoms sit too low otherwise stick up too high. Be certain to keep the shoulders straight aligned with the wrists. It is also vital to avoid locking up the elbows doing the plank pose since this can lead to hurt.The more you exercise this pose, the stronger the hand will become tired. Try holding the pose for a lengthy amount of time subsequently you can build stamina.

Benefits and Focus
Plank pose is mainly dedicated to strengthening the physique. In particular, it will toughen the arms, wrists, plus spine. Additionally, it will also help to secure and tone the abdomen. Though this will not precisely help with medical conditions, it might be useful for back pain. Often having a tough spine and abdomen can aid to support the back and ease the stress on it. It is, however, vital to get the pose right so that one does not put needless pressure on the back then make the difficult worse than it was initially.

Peacock mayurasana pose

The peacock pose is an advanced yet very easy to execute yoga technique for mind and body rejuvenation. The peacock pose gets its name from the Mayura, which means peacock and asana which means pose in ancient Sanskrit. Aside from its magnificent look and smug attitude, the peacock prides itself in a stomach resistant to poison. This might have been the general inspiration for this name because the Peacock pose will do wonders to your digestive system. But we’ll come to that later.


First, it should be noted that there are two basic types of the peacock pose: the regular asana and the advanced peacock pose.

In the basic peacock pose, your body is supported by the shoulders, elbows and palms as it balances parallel to the yoga mat. The advanced asana however, requires that you lift your body until your legs are vertically raised and supporting on your hands and chin. Yoga experts have invented different variations of making the exercise more versatile, the peacock asana should however not be confused with the kaka Sana (crow).


Mayurasana is the best yoga exercise for abdominal detoxification and mastering body balance. The pose also plays a huge role in strengthening your upper limb muscles, your back and the torso. These, however are not the only perks to a peacock pose experience. A regular spot-on enactment of the peacock pose will rid you of any stomach distresses as it stimulates the abdominal organs to release toxins.


However easy the steps to doing the peacock pose, it requires a lot of physical strength. Newbies are advised to first try and preparatory exercises such as the Foot-Behind-the-head-pose while seated. Before they get the gist of it, beginners can also support Ulcers, hernia and high blood pressure patients are particularly at the receiving end of this asana. People with inflamed vertebral joints especially cervical inflammations are advised against this yoga exercise.


Aside from the limitless physical benefits, the peacock pose will give you a kick of energy boost, leave you feeling rejuvenated, calm and ready to face another day! The physical n mental relaxation eases away stress related sleep discomforts. A recent study shows that spine problems will be rampant for our modern generation because of spending hours seated. Sparing a few minutes every day for the peacock pose will ensure that you do not fall in this category.

For more on the peacock pose and more on a revitalizing yoga experience, stay tuned to the website.

The yoga monkey pose

Splitting the legs in a forward and back movement while on a leaping space produces the monkey pose. The key to this pose is to relax completely and let the body parts move to their rhythm. One can either choose to have the right forward and the left back or vice versa. The pose is defined by having the back knees straightened until the limit of the stretch is attained. When one chooses to have the right heel forward, he should push it farther away from the torso and maintain the knee cap to the ceiling position. It is required to stay in the pose for at least 30 seconds to get the best out of it.


Steps of conducting the pose


  • Upright standing while taking a deep breath. It prepares the body for the stretch
  • Put the right leg forward and lunge in a crescent position. The hands are lifted up and the left leg is pushed backwards
  • Stretch the hands forward and touch the big toes in the outstretched position
  • Push the left legs and the right legs in front until the leg positions split
  • Stretch to a sitting position on the split legs and pose while the head is facing the knee
  • Stay in the seated position and stretch forward


The back leg should stretch and extend up to the hip in a straight position. Any curves of the legs will destroy the yoga benefits. It should also not be angled out. The middle of the back knee-cap should press directly on to the floor. At this juncture, the front leg should be extended through the back heel. The ball of the foot is in turn lifted while facing the ceiling. The arms can either be brought in a salutation mode (Anjali Mudra) or stretched upwards. The hands should be able to reach the ground to have the muscles completely outstretched.


One should take at least 30 seconds before retracting from this pose. The hands are pressed downwards (to the floor) when changing position. The front legs are turned outwards slowly and the front heel straightened. The same is repeated in a reverse position by the back leg and heel.


The benefit of the monkey pose is that it helps to relax the leg muscles. The hip flexors are also released while the hamstrings and groin section is stretched to the best position. It stimulates the organs found in the abdominal parts.

Lotus Pose and its Benefits

Lotus pose is an advanced sitting position in yoga and has very important benefits in terms of health and keeping the mind relaxed. The pose is done by crossing your legs while sitting and ensuring your spine is in a vertical position. This makes it appropriate for concentration and meditation. The pose is also known as Padmasana.

The palms are put down while sitting on the floor stretching your legs out in front of you. Bring the leg on the lower side upwards to form a cradle while bending the right knee. Ensure the outer side of the left foot lies on the crook of the elbow on the left side. The knee should settle on the right crook of the elbow which is on the right side. Clasp your hands on the outer part of the shin and maintain the posture for a while.

In order to make the spine longer, the front torso is lifted towards the inner leg on the right side without twisting the lower back. Move the hip joint by rocking the foot backwards and forth in a gentle manner. Do the process repetitively while alternating the legs.

Move back to your original position of sitting with the legs in front and this time your right knee should be bent. This lets free the right ankle which should then be brought to the right side of the left hip. The right foot automatically faces upwards. Lay the foot on the hip crease and repeat the process with the alternative legs and hip creases.

It is important to cross the legs in different manners every time you try the pose to allow flexibility. Remember to exchange the position of the legs in an alternating manner. When thoroughly practiced, this pose helps a great deal in the ease of pain for women while giving birth.

There are several benefits of this pose;

  • Relaxes the brains
  • Stretches the hips
  • Increases ability to concentrate
  • The knees and ankles are stretched
  • Maintains the straight position of the spine
  • Helps in the development of a good body posture and makes the body flexible
  • Eases pain for women during the menstrual cycle
  • Strengthens the ligaments and joints
  • Helps in the stimulation of the bladder, pelvis, spine and abdomen
  • Brings back the lost energy levels

Lotus pose keeps your body healthy in every way and it should be practiced consistently.


Locust Pose

Yoga is all about connecting your body with the soul and delivering marvelous benefits to its users. One of the most effective postures of yoga includes the name of ‘Locust Pose’. It can seem to be difficult in the initial stages, but as the time will pass, your flexible body will be able to perform it in an effortless manner. The steps to be followed while performing locust pose are mentioned as follows:
1. Lie down on the floor in such a way that your belly touches it. Inhale and move your left leg in the upward direction. You must ensure that your hips remain in the same immovable position and the arms are placed aside your torso.
2. Stay in the same position for some minutes and then exhale. Bring the left leg back to the normal position.
3. Perform the same activity with your right leg. While doing this pose, ensure that you take deep breaths at regular intervals.
4. Moving to the higher level, inhale and raise both your legs in the air to the maximum possible extent. Hold on to this position for at least one minute, ensuring that your knees don’t bend at all.
5. After retaining the position for some time, breathe out and slowly come back to your normal position.
6. Repeat this activity for 3- 4 times as per your convenience and comfort levels.

The advantages of performing locust pose are discussed below:
• Reduces the chances of suffering from upper and lower back issues.
• Your shoulders and arms become firmer and stronger.
• The neck and shoulder muscles are strengthened.
• The pressure exerted on your stomach helps in curing digestion problems.
• Increases height by strengthening and lengthening of your spinal cord.

Undoubtedly, locust pose is a beneficial posture with regard to many aspects, but still, you must be conscious enough while performing it.

• As the hips and knee joints are involved in it, less pressure should be exerted in the initial stage, to avoid any kind of mishappenings.
• If you are already suffering from knees or ankle problems, you should avoid doing it indeed.


Perform this pose on a mat rather than doing it on bare ground. If you are facing problem in uplifting yourself, the beneficial help of abdominal and back muscles can be taken.

This pose should be performed under the guidance and supervision of an expert in the beginner phase, so that you don’t hurt yourself anyhow.

How to Do Yoga Hero Pose

Hero Pose or also known as Virasana in Sanskrit is great yoga pose for thighs, ankles and knees. Regularly exercising the pose will help your digestion. However, you must learn how to do the exercise correctly and you must know what it does for you.
Instruction to Perform the Pose
1. Before performing exercise, you will need a folded blanket to wedge between thighs and calves. Kneel down on the floor and wedge the blanket. However, you could perform with folded blanket if necessary. Keep thighs perpendicular against the ground and bring both knees together until they touch each other. Keep your feet wide and if possible wider than hips. Now angle both toes towards each other and force them evenly towards the ground.
2. With your torso slightly forward, sit back halfway and exhale. If you are using folded blanket for wedging than just hold it otherwise, put your thumbs at the back of knees. Bringing calf towards heels, sit down in the gap between your feet.
3. In case, you are not comfortable sitting between your legs, use some kind of block or small sofa pillow. Now keep little space between your inner heels and your outer hips. By keeping your thighs in, press both thighbones into the ground with your palms. Keep your palms up on your thighs and keep them relaxed.
4. By keep your shoulder blades back, lift your sternum. Keep the collarbones wide and drop shoulders down as much as possible. Keep your back torso anchored by lengthening the tailbone to the ground.
5. Maintain the same pose for 30 seconds to 60 seconds. Keep extending your goal and try to reach up to five minutes. To release yourself from the pose, push both hands against the ground and lift buttocks. Cross the ankles, sit on the feet and then onto the floor. Lastly, stretch out your legs.

Benefits of Hero Pose
• It stretches your knees, ankles, and thighs.
• Regular use of this pose will strengthen your arches.
• In long term, your digestive system will be improved and relieve improper gases.
• It helps relieve the menopause symptoms.
• During pregnancy, it is great for reducing swelling of legs.
• Pose could be used therapeutically for asthma and high blood pressure.

Tips for Beginners
Try to press the top feet more heavily against the floor than outer top feet. Force your palm bases on the edges (outer) of feet and slowly push pinky-toe portion to the floor.

Happy baby pose

When it comes to yoga and stretching there are many things that can be done .However the ultimate one is the happy baby pose, does much more than just stretch making it the very best. Do not be fooled by the name as it has nothing to do with babies.

How to do this pose

Doing this pose right is very important as this is the only way you will be able to reach your body’s full potential. You have to start by laying on your back on a smooth surface and bring your legs on to your chest. Carve your legs so as to reach the soles of the feet, then grab onto each side of the feet from the outside. Ensure that your feet form a square shape on towards the ceiling. However if you are new to this you most likely won’t be able to hold onto your sole just yet. Take a strap and hold it draped onto the feet onto each side, use the strap as your support. Make sure that your knees and ankles are directly aligned together and are perpendicular to the ceiling. However eventually you will be able to do the pose without the ned of a support.

Benefits of happy baby pose

When it comes to the advantages that come with the happy baby pose, they are quite a number. The most obvious are:

1. Hip flexibility and opening of groin

If you happen to be a sports person and want to work out, you do well to do the happy baby pose before doing anything. This will help as it stretches the inner thighs and the groin outwards without putting any pressure to the back area. On the other hand it ensures that you are aware of symmetry and at that injuries are greatly reduced as the hip area is tighter.

2. Stroking the lower back
Happy baby pose usually elongates the lower back releasing the tension therein. Pressure is put on the disk as it is stretching giving you the relief needed.

3. Relieves neck strain

If you happen to be working an office job, strain on the neck is a common thing as you keep looking onto the computer. However since the neck is a sensitive area conventional massages cannot be performed to remove the strain. Doing the happy baby pose on the other hand helps stretch the muscles by pulling them down onto the back area, this way tension and neck strain is felt is relieved. However in the event that you have a serious neck injuries do not do this pose as you will be putting your health at risk.

The Handstand Pose: Adho Mukha Vrkasana

Like all its other inverted cousins, the headstand and the forearm balance, the major challenge when it comes to the handstand is the fear of falling to the ground. Before performing the handstand pose you should first ensure that there are no decorations or pictures on the wall where you will be executing the handstand.

To perform the handstand correctly you will first, need to place your fingertips a couple of inches away from the wall that is directly above you. In case your shoulders are tight you will be required to turn your index fingers outwards slightly. When you are ready, steady your shoulder blades alongside your back torso. Finally pull both your shoulder blades and back torso towards your tailbone, rotate the upper side of your arms inwards, spread your palms and press your index fingers on the floor.

The second step involves bending one of your knees and stepping the foot inwards closer to the wall. Always remember to keep the other foot active by extending it through the heel. It is highly advisable to take a few hops before trying to blast off yourself upside down. Swing your right foot through a very wide arc and then kick your left leg from the floor, by pushing it through the heel you will ensure that the left knee is extremely straight.

When both your feet are rising off the ground, employ your inner abdominal sets of muscles to assist you in maintaining both of your feet high above your shoulders. Remember to hop for several times, and each time always remember to push off the ground a little bit higher while exhaling profoundly each time you hope.

At the third level, all you will be able to do is hope up and down. By practicing the above steps will be fundamental in strengthening your body. With no time you will be able to achieve the pose without any difficulty. At first your feet might crush into the wall, but in due time you will be able to find your stability.

At the fourth level or step, if your groins and armpits will be tight the lower back may be arched deeply. In order to increase the length of this area you will be expected to draw ribs deep into your torso. Now reach the tail bone towards your heels and slide them higher. Now squash the outer legs towards one another and roll your thighs inwards. Finally suspend your neck between your shoulders and stare in the midpoint of the room.

When you finally reach the fifth level, start by staying in the pose for ten to fifteen minutes and then step by step work your way to 1 minute. When going down, always remember not to sink towards your shoulders. Always keep the blades of your shoulders lifted at all times and take down each of your feet one after the other and each time exhaling deeply. Finally, always alternate the kicking leg, one leg after the other.

The handstand pose is most definitely challenging to perfectly execute it but most of its benefits are unmatched. By engaging in the handstand pose you will be able to decompress the spine. By decompressing the spine we will be able to aid the spine suck back the healthy spinal fluid back into the lower back discs. The handstand pose is also used as a cure for chronic back pains. In addition the handstand pose is also instrumental in strengthening our arms, shoulders and wrists.

Parighasana – Stretching In The Gate Pose

The gate pose or the Parighasana is a stretching yoga that strengthens your oblique, opens up your shoulder, helps reduce shoulder and neck tension and also improves breathing.

How to do the gate pose

Kneel on your mat with hips and foot up off your leg. Keep your thighs perpendicular to the floor and inner knees together. Extend your right leg towards your right with your foot touching the ground. Your kneecap should be facing towards the ceiling as you stretch out your legs stretched straight. If your pelvis turns slightly to your right it is not a problem but make sure that your upper body is facing front. Extend both your arms to your sides while inhaling. Keep your palms facing down and raise your arms till you reach shoulder height. Place your right hand on your right thigh, shin or ankle. Turn your left palm towards the ceiling and raise it upwards till your fingers are pointing to the ceiling. Now stretch your left palm up and to your right till your biceps touch your ear. Tilt your head slowly till you are comfortably looking at the ceiling. Slowly move your left hip forward till your upper torso is away from the floor. Do not push your right hip back. Hold the pose for 30 seconds to 1 minute. While inhaling, draw your upper body straight and reaching through the top arm and come to the starting position Repeat the same with left leg.

Full Pose:

Full Parighasana or the full pose is a deep side bend. From the starting position, bend on the side towards the straight leg. Bend or stretch till your underside of the torso is as close as almost touching the top of the straight leg. Do not push yourself too hard; lower your torso as much as possible. Touch the top of your foot with the back of your lower hand then sweep the top arm till you join the palms.


Rest your sole of your extended foot against a wall instead of the floor to make the pose easier.


Do not rest on your on your knees as this can directly cause injury to your knee. If you have any knee problems then perform the gate pose sitting on a chair. Place your legs either in front with knees at right angles, or stretch one leg to your side and perform the full pose.



The Gate pose stretches the sides of the body from the hips, hamstrings and to the fingers. Increases flexibility of the spine Strengthens the core muscles and stimulates respiration, digestion and circulation of blood Opens up the shoulders Stimulates abdominal organs and lungs

The gate pose strengthens the spine giving flexibility, stretches the muscles connecting to ribs and increases the capacity of the lungs enhancing respiration and blood circulation. This is very beneficial for patients suffering from asthma and can be performed any time of the day.

Fish Pose: Your Ultimate Beneficial Yoga Exercise Pose

Of all the yoga exercise poses, fish pose has proved to be the best. There are many reasons why men and women alike prefer fish pose than any other style of practicing yoga. As you will learn, it has some of the most practical steps in actualizing it. Additionally, fish pose has potential benefits that will help you embrace yoga for the rest of your life. What is fish pose? How is it achieved? What are the inevitable benefits of employing this kind of a pose? Let us tackle these questions one after another. Even as we do so, be keen to see how you can perfect your exercises.

What Is Fish Pose?

It is traditionally known that fish pose is performed legs at Padmasana. Because many novice yoga students can not attain this for lack of experience, fish pose is done in two ways. One of the ways to attain it is by bending knees when the feet are on the floor. Another way is by pressing legs straight on the floor. Having looked at the overview of what fish pose is, let us dig deeper into the details of how you can perfect the pose whether new or old in yoga exercises.

How Is Fish Pose Achieved?

In order to fully actualize fish pose, one has to practically follow an elaborate procedure. With time though, it will be an enjoyable exercise rather than excruciating. To start with as already tipped in the preceding paragraph, you need to bend your knees while lying on your back. You need to inhale enough air. Your pelvis should be raised slightly above the floor. After doing this, make sure that your hands are below your buttocks. Your palms should be able to touch your behind. After adjusting your hands, it is time to ensure that your elbows are close to your torso.

Inhale again.This will enable you have enough oxygen for the exercise ahead. Your arms and elbows should now be firmly pressed on the floor. With your scapulars pressed against your back, you can now lift your torso far from the floor. Even as you do this, your head should be released slowly to the floor.

As we are about to finish the important steps of perfecting your fish pose, remember that minimal weight should be maintained at the head to avoid your neck from crunching. Try to maintain the same position for 10 -35 seconds and repeat again and again to see if you can do it with ease.

What Are The Benefits Of Fish Pose

As said earlier, this is perhaps the fittest pose for yoga lovers. It helps you maintain a good shape, size and weight without causing you much pain and trauma. Yes, try fish pose today and you can’t relent from perfecting it.