Urdhva Hasthasana (Upward salute Yoga Pose)

Urdhva Hasthasana is best for beginner’s to start their journey of Yoga. Urdhva Hasthasana (Upward Salute Yoga Pose) is performed in a standing position. Upward Salute Yoga Pose is basically targeted your shoulders and also stretches your intercostal muscles.

You’ve noticed that, when you wake up and leave out your bed in every morning, you lift your arms and feel the stretch in your spine and your head goes back. And it boosts your energy after a full night sleep. Urdhva Hasthasana is all about that stretching. But don’t take it easily coz it is the simplest version without any variations.

You know what; upward salute Yoga Pose is the second Asana (Prayer pose or Namaste gesture is the first Asana in Surya Namaskar) of Sun Salutation Pose/Surya Namaskar. Generally, Urdhva Hasthasana is a short Pose and done for a short time or duration. But getting benefits of Upward Salute Yoga Pose is not like butter on bread. You’ve to give your time to Urdhva Hasthasana, and it gives numerous benefits.Urdhva-Hasthasana-Upward-salute-Yoga-Pose-steps-and-benefits

Asana Name – Upward Salute Yoga Pose

Sanskrit Name Urdhva Hasthasana

Asana PositionStanding Pose

Asana Level – Basic

Focusing Chakra

  • The Heart Chakra (Anahata)
  • The Sacral Chakra (Svadisthana)

Preparatory Pose

Palm tree Pose (Tadasana)

Follow-Up Pose

Lotus Pose (Padmasana)


  • Urdhva – Up or Upwards
  • Hastha – Hands
  • Asana Seat, Pose or Posture

How to Perform Urdhva Hastasana (Upward salute Yoga Pose)

  • First, come into the standing position and keep your arms to your sides. After that, lift your arms towards the ceiling.
  • Your arms should be parallel to each other along with keeping your palms together beyond your head. During this don’t arched your shoulders.
  • When your palms are apart, at that moment your palms should face each other.
  • Keep your arms and fingertips straight all the time. Set your eyes towards the ceiling. Make sure your shoulders are little far away from your ears. And shoulder blades should be pressed strongly towards your back.
  • Keep your legs straight along with don’t lock your knees. But you can bend your knees little bit or you can say it minor bend. Minor bend is good for your knee joints.

 Keep in mind

  • You have to breathe deeply throughout the process.
  • Raise your arms as much as you are comfortable, over lifted arms causes’ shoulder or neck pain.
  • In the case of a headache, dizziness, shoulder or neck pain avoids Urdhva Hasthasana.
  • Always keep a gap between in your meal and Yoga Practice.
  • Clean your Yoga mat regularly and use an antibacterial solution for cleaning.
  • Always put on comfortable clothes before starting Yoga session.
  • Yogic activities need guidance so, please attempt all the Yogic activities in front of your trainer.

Tips for beginners

Beginners can use shoulder – width loop for better performance. Coz for beginners, it is hard to place your arms erect towards the ceiling.

Advanced Variations

  • If you want to make Urdhva Hasthasana more complicated or intense then do a backbend with your raised hands.
  • For backbend, you have to bend your back/Spine in back directions and also keep your neck in back position. This is the first variation
  • The second one is, from backbend you can perform Chakrasana or Wheel Pose.
  • But these variations are only for intermediate as well as Advanced level practitioners.
  • Beginners keep focusing on the basic version of Upward Salute Yoga Pose.

Benefits of Urdhva Hasthasana (Upward Salute Yoga Pose)

  • Urdhva Hasthasana stretches & strengthens your intercostal muscles, abdomen, and legs also.
  • When you raise your arms with inhaling, this will make your lungs stronger. Thus your lung capacity is improved.
  • Urdhva Hasthasana (Upward Salute Yoga Pose) improves your digestive system. And make your digestive system for better functioning.
  • Upward Salute Yoga Pose may give relieve in sciatica.
  • Urdhva Hasthasana gives a good stretch to your shoulders and your armpits.
  • Can help relieve anxiety.
  • Upward Salute Yoga Pose kicks out anxiety, stress and mild depression.
  • Urdhva Hasthasana improves your body posture. Because during the Asana your shoulders blades pressed your back strongly.

Chakorasana Pose (Moon Bird Yoga Pose)

Chakorasana is a Sanskrit word in which Chakora means the “Moon Bird”. There are so many romantic lines or Poems of Hindi, in which the poet uses the word Chakora. Many old Hindi romantic songs you heard the Word Chakora with Chaand. Chakorasana Pose (Moon Bird Yoga Pose) is also famous for its various names.

According to Ancient Yogis, it is believed that the bird Chakora was deathless that owed its immortal life to its capability to drink the rays of Moon. The rays of the moon are called or used as the symbol of “Amrita” (nectar or the liquor of immortality).Chakorasana-Pose-Moon-Bird-Yoga-Pose-yoga-steps

Asana NameMoon Bird Yoga Pose

Sanskrit NameChakorasana

Asana LevelBasic


Chakora Moon Bird

Preparatory Poses

  • Plank Pose
  • All fours Pose (Table Top Pose)Table Top (all fours)
  • Cat Pose.

Counter Poses

  • Child’s Pose

How to Perform Chakorasana Pose (Moon Bird Yoga Pose)

  • First, come on all your fours and keep your hands below your shoulders. Knees are below to your hips and are parallel to each other (Means kneel down and place your hands on the floor).
  • Second Step, shift your whole body weight equally on your hands.
  • Be careful & avoid the stress of the weight of your mid-section (Torso) on your hands.
  • Breathe in and raise your left arm straight just parallel to the floor along with lift your right leg up and extended off the floor in backward position.
  • Note that; don’t bend your lifted right leg and left arm during the process.
  • Breathe deeply, and keep your shoulders & pelvis square to the floor.
  • Make sure your upper arm bone is strongly in the shoulder joint.
  • Avoid too much height reaching by your lifted hand.
  • Slowly extend your lifted leg, try to keep your lifted arm and raised leg in one line. Or you can raise your leg as much as you can.
  • Remain in the pose about 30 to 60 seconds. After that, lower down your arm and leg. Now you are in the initial position rest for a few breaths and then follow the same steps with your other leg and arm.

(Keep your head little tilt towards the floor means little bit bend towards the ground. Or you may also look forward)

Benefits of Chakorasana Pose (Moon Bird Yoga Pose)

  • Chakorasana Pose gives stability to your pelvis & spine.
  • Chakorasana Pose improves your sense of balance.
  • Moon Bird Yoga Pose makes your abdomen as well as lower back stronger (it’s better if you hold your breath).
  • Managing your body weight on your arms makes your arms stronger.
  • Chakorasana Pose is best for your back muscles & core.
  • Moon Bird Yoga Pose is best for the problem of disc herniation & hypermobility.

Important Notes

  • Chakorasana is quite easy to do a pose, but there are some few things which should avoid.
  • All the knee down Asana should don’t be done in knee injury/surgery. So, avoid Chakorasana in knee pain.
  • In case of CTS (carpal tunnel syndrome), wrist injury, cuff injuries and in frozen shoulders. Also, avoid this Pose.
  • You don’t have to raise your leg and arm too much.
  • Always do all your practice in front of an expert person/teacher.
  • Keep several hours gap in between your meal & Yoga regime.
  • A peaceful and soothing environment is best for Yoga practice.

(No if No but during practice)


Supta Baddha Konasana(Reclining Bound Angle Pose)

Supta Baddha Konasana is a complete resting or relaxing Pose. Supta Baddha Konasana is also famous for its hip opening benefits. Reclining Bound Angle Pose is Very simple to perform with numerous benefits. The best part of Supta Baddha Konasana is that anybody can perform it easily.  This asana is also known by Reclined Cobbler’s Pose or the Reclined Goddess Pose. After your Yoga season, you can try Supta Baddha Konasana for releasing the stress from your mind as well as Body.Supta-Baddha-Konasan-Reclining-Bound-Angle-Pose-yoga-steps

Scientific Aspects of Supta Baddha Konasana (Reclining Bound Angle Pose)

Supta Baddha Konasana is wonderful Pose, which gives you complete relaxation and couple of minutes. Along with Reclining Bound Angle Pose rejuvenates & refresh your mind, body & soul. Supta Baddha Konasana stretches your inner thighs. It also improves your blood circulation at the lower belly part. Hence it stimulates your digestive system and reproductive organs. Apart from that, it helps to opens up your chest as well as broadens your collarbones, shoulders.

Asana NameReclining Bound Angle Pose

Sanskrit Name – Supta Baddha Konasana (सुप्तबद्धकोणासन)

Other Names Reclined Goddess Pose, Reclined Cobbler’s Pose

Level of Asana – Basic

Preparatory Asanas

Follow – Up Asanas

Padmasana (Lotus Pose)

Garland Pose (Malasana)

Cow Face Pose (Gomukhasana)


  • Supta Idle, inactive, resting, asleep
  • KonaAngle
  • AsanaPose, Posture, Seat

Focusing Chakra The Sacral Chakra (Svadisthana)

How to perform Supta Baddha Konasana (Reclining Bound Angle Pose)

  • Lie down straight on the floor and slowly bend your both knees. Now, keep your feet together, outer edges of feet on the ground. And Keep your heels just near to your groin.
  • Place your palms just close to your hips. Breathe out but note you’re your abdominal muscles contracts when you move tailbone to your pubic bone.
  • At that time, you feel the enlargement in your lower back. And when you tilt you also feel the stability in your back/spine. For a few seconds remaining in this position.
  • Next, you’ve to breathe in and breathe out. With breathe out open up your knees in a way that it makes the good stretch in your inner things & groin.
  • Remember that, don’t arch your spine forcefully or not give any strain in your spine. At that time, place the shoulders away from the neck in a relaxed way.
  • After that, remain in this posture around 30 to 60 seconds (breathe slowly & deeply).
  • Discharge/release the pose, as you breathe out.
  • Before releasing completely press your lower back and knees to the ground for the last stretch.
  • In Supta Baddha Konasana, you can place your hands in two ways. Either place your hands under your head or keep them side but palms facing upwards.

Tips Beginner’s

  • For the first time, you feel some stress or strain in your inner thighs and in your groin area.
  • To overcome this, slowly lift your feet off from the ground.
  • Breathe deeply throughout the process.

Alteration of Pose (Advance)

  • Alteration of pose is only for advanced practitioners.
  • You can increase the stretch in your inner thigh and in the groin by pulling up your pelvis up.
  • For making it easy you may place a block under the pelvis. Now press your soles and knees together on the floor.

Benefits of the Reclining Bound Angle Pose (Supta Baddha Konasana)

  • Supta Baddha Konasana stretches your groin, knees, and thighs.
  • It helps to open up your hips and also gives flexibility to the hip flexors.
  • Reclining Bound Angle strengthens your legs, spine.
  • It improves the function of reproductive systems & digestive system.
  • Daily practice of Supta Baddha Konasana stimulates the bladder, kidneys, prostate gland, and ovaries.
  • Reclining Bound Angle Pose makes your heart for better functioning by which the circulation of blood is improved.
  • It is a belief that it kicks out tension, stress, and depression (mild level of depression).
  • Supta Baddha Konasana rejuvenates & and boos the energy level of your body.
  • Reclining Bound Angle Pose relaxes & calms your mind by eliminating insomnia and fatigue.
  • Supta Baddha Konasana lower down the stress in your nervous system, thus it relieves headaches.

 Important Notes 

  • In case of groin, knee, shoulder, hip injury avoid Supta Baddha Konasana.
  • If you have a pain or any strain in your lower back doesn’t practice Reclining Bound Angle Pose.
  • For pregnant women, it’s better if they avoid Supta Baddha Konasana (or if they want to perform then always prefer a trainer). Just after the delivery, strictly avoid Reclining Bound Angle Pose for 8 weeks. Because after delivery the muscles of the pelvic and groin is not firmed enough.
  • Clean your Yoga mat regularly & always put on comfortable wearing during the practice.
  • Always prefer a well-certified yoga trainer for your practice. Because Yogic activities need correct guidance. Any incorrect steps can harm you.
  • Keep a several hours gap between in your meal & practice.
  • It’s strict advice that, follow the instruction carefully and perform the Yogic activities in a correct way.

(Don’t worry about the result, just enjoy your work)


Eka Pada Sirsasana (Foot Behind the Head Pose) Steps and Benefits

Eka Pada Sirsasana (Foot Behind the Head Pose) is the best for advanced level practitioners. But it demands the combination of strength and flexibility. So, that’s why it comes at the advanced level. Note that, it is not for beginners; Eka Pada Sirsasana is totally hardcore hip –opener as well as directly targets your hamstrings.

Beginner’s who are looking forward to Eka Pada Sirsasana first brushing up your basics. Because it’s not easy to perform Asana, it’s better if you practice a lot other hip opener and hamstrings related Asana. Apart from physical demands, it needs your patience. Not to worry if you can’t get your leg behind your head in the first attempt. Day by day you feel the improvement but one thing doesn’t go beyond over your capabilities.Eka-Pada-Sirsasana-Foot-Behind-the-Head-Pose-yoga-Steps-and-Benefits

Asana Name Foot behind the head Pose

Sanskrit Name – Eka Pada Sirsasana

Asana Level – Intermediate

Focusing Chakra

  • The third eye chakra (Ajna)
  • The root chakra (Muladhara)


  • Eka – One
  • Pada – Foot or leg
  • Sirsasana- Headstand pose

Eka Pada Sirsasana (Foot Behind the Head Pose) Steps

  • Sit comfortably in the Staff Pose (Dandasana) with legs stretched straight.
  • After that, slightly twist (bend) your right Knee. Now keep the sole of your right foot to the floor with your left knee.
  • Next step, lower your right knee to the right side of the floor. Now open your hip.
  • The movement or rotation of the hip is the important thing for setting up the final position.
  • After that, hold/grab your ankle of your right foot. Embrace (hug) your right shin towards your chest.
  • But you’ve to keep your ankle parallel to your other ankle.
  • What you have to do, just grab your right ankle with by your left hand.
  • Now it is the important part, slowly – slowly lift as well as draw your right knee towards the shoulder. You have to fit your right ankle behind the neck and left shoulder.
  • Your leg touches the neck region, for maintaining the position you may lean forward for few seconds.
  • But keep your other leg straight in front of you. Note that your sit bones are strongly placed. Move your right shoulder in a forward direction and your right leg moves backward on the top of shoulder.
  • When you feel your right foot is completely tucked behind the neck. Then take your both hands towards the chest and make prayer pose (Namaste gesture). But your hands should touch your chest.
  • Now you’re in the final Position, remain in the pose for five to six breaths.
  • Lower down your hands and with the left hand grab the right toe. Unfold your right leg and lower down your right leg.
  • Follow the same procedure with your other leg also.

Benefits of Eka Pada Sirsasana (Foot Behind the Head Pose)

  • Eka Pada Sirsasana is an awesome hip opener exercise.
  • Foot behind the head pose (Eka Pada Sirsasana) lower down your fatigue & stress level.
  • Apart from hip opening Eka Pada Sirsasana strengthens & stretches your calves, spinal cord, hamstrings, and hip flexors also.
  • The hip opening means you got flexible sitting bones.

Tips for Practitioner’s

  • As you know that, Eka Pada Sirsasana is an intensive Asana. So, perform counter Asana just after the Practice of Eka Pada Sirsasana.
  • You may follow Wheel pose, Ustrasana, Setu Bandha Asana.
  • If you feel unbearable pain or strain then stops the Asana.
  • Counter Poses rejuvenates and release the stress which you got from Eka Pada Sirsasana.
  • Remember one thing don’t challenge your physical limits.

Important Notes

  • Throughout the process breathe deeply.
  • If you’re a new face to Yoga then avoid Foot Behind the Head Pose.
  • Daily practitioner’s of Yoga, when attempting this first time please take the help of partner/trainer.
  • In case of hip, knee, neck or back injuries strictly avoid Eka Pada Sirsasana.
  • It’s better if you perform some hip opener Asana before performing this Asana.
  • With tight hamstrings also avoid Eka Pada Sirsasana.
  • Do not attempt if you have a knee, ankle, back or neck injury.
  • Its mandate to follow the instruction carefully. And perform your posture in a correct way.
  • For this, you need a well-certified trainer or teacher. So, don’t become a teacher yourself.

(Beauty with a brain is an awesome combo)


Eka Pada Adho Mukha Svanasana (One-Legged Down Dog)

Eka Pada Adho Mukha Svanasana is a variation of Downward-facing Dog Yoga pose. But the interesting thing is that Eka Pada Adho Mukha Svanasana is invented or formed by the Americans. It is the great alteration in an ancient Indian Yoga tradition. As we know that, India passes the knowledge of Yoga to all over the world.

India is the origin Place of Yoga. American embraced the yoga about 120 yrs back, and it’s become the important part of their life. Thus Yoga changed the mentality of many Americans regarding the term Yog.

Americans add Yoga to their daily regime by which they made their own mark or way of practice. They invented or alter many Asana according to their need, but who knows these alterations are very famous one day. American explored new poses and in their classes, there are so many varieties are present.

Most of Yoga lover of America heading towards to India for learning as well as gaining the true knowledge. After completing, they returned to their Country & spread the light of Yoga to other people. After taking the adequate knowledge from India, they are able to alter Yoga Poses.

One leg downward facing dog pose is one of the important poses done by most of American’s in the daily morning practice. It is simple to perform but benefits you a lot.Eka-Pada-Adho-Mukha-Svanasana-One-Legged-Down-Dog-pose-yoga-steps

Asana NameOne leg downward facing dog pose

Sanskrit NameEka Pada Adho Mukha Svanasana

Level of Asana – Basic & Intermediate (if you extend your leg)

Focusing Chakra

  • The Wisdom Chakra (Manipura)
  • The Root Chakra (Muladhara)
  • The Third Eye Chakra (Ajna)


  • Eka – One
  • Pada – Leg
  • Adho – Downward
  • Mukha – Facing
  • Svanasana – Dog

Steps of Eka Pada Adho Mukha Svanasana (One leg downward facing dog Pose)

  • First, stand properly from standing position gently go to Adho Mukha Svanasana (Downward-facing Dog Pose).
  • Breathe in and raise your left foot off from the floor and lengthen (extend) your leg behind you.
  • Note that your hands and right foot should remain on the ground.
  • Try to maintain the balance when you lift up your left foot.
  • But not to lift your left hip, you’ve to keep your hips parallel and squared to the ground/floor.
  • For maintaining the balance spread your fingers as much as you can. Also, you firmly grounded your right heel on the ground and little extends it towards the back.
  • Shift and maintain your body weight on your both hands on right leg.
  • Keep your head downward. Remain in the pose for 30 to 60 seconds to hold your breath also. Exhale and bring down your leg.
  • Again, with inhale lift up your right leg and follow the same process.
  • Perform this Asana about 6 or 10 rounds.

Tips for beginner’s

  • Before performing follow the instruction carefully.
  • first of all, brushing up your basics level of Asana.
  • Basic Asana will prepare you for more upcoming advance Asana.

Benefits of One-Legged Downward Facing Dog Yoga Pose

  • Eka Pada Adho Mukha Svanasana kicks out anxiety, stress, depression, and fatigue.
  • Eka Pada Adho Mukha Svanasana gives you relief in insomnia and calms your mind.
  • One leg downward facing dog pose stretches and strengthens your hands, shoulders, and calves.
  • Eka Pada Adho Mukha Svanasana also improves your digestion.
  • Can relieve insomnia, headaches, backache and menstrual pain.

Important Notes

  • Avoid Eka Pada Adho Mukha Svanasana in the condition of High blood pressure.
  • In the case of CTS (Carpal tunnel syndrome) also avoid Eka Pada Adho Mukha Svanasana.
  • Breathe deeply during all the process.
  • You may make Eka Pada Adho Mukha Svanasana more complex by extending your lifted leg towards your head (bend your lifted leg).
  • If you’re suffering from diarrhea then also avoid Eka Pada Adho Mukha Svanasana.
  • Follow all the Yogic activities in front of a good trainer.

(Do whatever you want to do)


Ardha Uttanasana (Standing Half Forward Bend) Steps and Benefits

Here is an easy to perform Asana Ardha Uttanasana (Standing Half forward bend benefits). Beginners should add Ardha Uttanasana to their Yoga routine. Standing Half forward bend is an easy variation of standing forward bend (Uttanasana). It’s simple but has amazing effects especially on your hamstrings, quads and another region also.

Asana Name – Standing half forward Bend

Sanskrit NameArdha Uttanasana

Level of Asana Basic (best for beginners)

Focusing ChakraThe third eye chakra (Ajna)


Ardha – One part, half

Uttana – Open, spread out, extend or stretched out

Asana Seat, Pose or PostureArdha-Uttanasana-Standing-Half-Forward-Bend-yoga-Steps-Benefits

How to Perform Ardha Uttanasana (Standing Half Forward Bend)

  • First of all, take the Position of Tadasana (Mountain Pose). Breathe in along with lift your arms up. Raise your arms until fingertips are pointing towards the ceiling.
  • When you lift your arms, note that does not raise your shoulders (you’ve to just raise your arms but not to lift your shoulders to your ear, as we do in Tadasana).
  • After that, breathe out and keep bending from your hip, but don’t bend from your waist (during bending you feel some stretch on your hips). Next step, move your torso along with arms both together.
  • When you move in forwarding direction, gently tilt for shifting the weight to your toes (this move prevents knees lock). Or you can also bend your knees little bit.
  • Try to touch the ground or floor by your fingertips, or you can place your hands on the shins (strictly recommended for beginners).
  • Breathe in, and push down on the ground or shins. During this extend your elbows and lengthen your back (make a little arch from your back).
  • Not to round your back, and look straight but don’t give too much pressure on the back portion of your neck. Or you can look down and keep your back straight.
  • Remain in the position for 30 to 60 seconds. Then breathe out and slowly get back into the Standing Position.

Tips for beginner’s

  • Slightly bend your knee for preventing knees locking.
  • You can place your hands on your knees if you are feeling discomfort.
  • You can also take the position of half forward bending in place of Tadasana.
  • But if you are starting Ardha Uttanasana by taking the half standing position, then note that after few breaths or holding the Position.
  • With exhale get back to standing position.

Benefits of Ardha Uttanasana (Standing Half Forward Bend Benefits)

  • Standing forward bend benefits (give great stretch & strength) your all muscles like – quads, your spine, lower back, hamstrings, shoulders, and neck.
  • But apart from these benefits, Ardha Uttanasana especially targets your Hamstrings.
  • Ardha Uttanasana or Standing half forward bend improves your sense of balance.
  • Standing half forward bend invigorates or rejuvenates your abdominal organs.

 Important Notes

  • Note that, you have to breathe deeply throughout the process.
  • Don’t give any stress/compress your spine or neck while you’re looking forward.
  • You’ve to place your elbows straight. Not to pull your shoulders up to your ears.
  • Ardha Uttanasana is suitable for all but, in severe back pain/injury avoids Standing half forward bend.
  • Beginners should take the assistance of wall by holding the wall in place of keeping hands on the shins or floor.

(Failure is the important part of Success)


Sitting Mountain Pose (Seated Tadasana)

Sitting Mountain Pose (Seated Tadasana) is a simple variation of Tadasana. So, everybody can perform Seated Mountain Pose easily. If you find some difficulties during performing standing Tadasana. Then try Seated Tadasana. Definitely, it will relax your mind and body. Basically, Seated Tadasana termed as calming pose, that gives the sense of breath and thus it is ideal for meditation.  

You can perform Sitting Mountain Pose (seated Tadasana), by entering any sitting Asana. Padmasana, Sukhasana is best for performing Sitting Mountain Pose (Seated Tadasana).

Asana Name Sitting Mountain Pose, Seated Tadasana

Asana LevelBasic

Best for – All age groups

Sitting AsanaChoose any sitting Asana according to your comfort (Padmasana & Sukhasana is the best choice).

How to perform Sitting Mountain Pose (Seated Tadasana)

  • First sit down properly in the Staff Pose (Dandasana).
  • From Dandasana take the position of Padmasana or Sukhasana (if you’re having a problem with a knee then perform Ardha Padmasana).
  • Don’t lean forward, keep your spine & head erect during the Pose.
  • Next step, take your both hands just near to the chest and make Prayer Pose (Namaste gesture) from your hands.
  • Hold for some time and take a deep breath.
  • After that, interlock your fingers. Inhale and lift up your arms just close to your ear (note that during lifting your arms your fingers are well interlocked with each other. And your palms facing the ceiling).
  • There is one alternative for this if you don’t want to interlock your fingers. Then raise your hands up just close to your ears in the Namaste Position (Prayer pose).
  • Or you may extend your arms over your head for a better stretch.
  • It’s good if you set your eyes in the direction of the ceiling.
  • Throughout the process, assume that your spine is extended and your rib cage is expanding.
  • You can hold the pose for 30 to 60 seconds, with breath out bring your arms back to your chest.
  • Repeat the procedure around 6 times/rounds.

Alteration of Asana

People having knee pain or feeling uneasy to Perform Padmasana (Lotus Pose, Sukhasana). Then use a chair as a prop. But keep your knee parallel to each other and follow the same procedure. You can make an eagle gesture from your hands (hand gesture of Garudasana) to release the tension from your shoulders.

Benefits of Sitting Mountain Pose (Seated Tadasana)

  • Seated Tadasana refers as relaxing Asana.
  • Surely, you can feel the calmness in your breath while you perform this Asana.
  • You can perform Sitting Mountain Pose (Seated Tadasana) while you are sitting in front of your computer.
  • Seated Tadasana is also best for office going people (coz you can attempt Sitting Mountain Pose on the chair).
  • Sitting Mountain Pose (Seated Tadasana) improves your spine flexibility.
  • Daily practice of Seated Tadasana corrects the alignment of your shoulders, spine, and neck.
  • Definitely Sitting Mountain Pose relaxes your mind.
  • You can perform Seated Tadasana as a Meditation pose.
  • Improves your upper body posture. Also awesome for improving your sitting posture.

Important notes

  • Avoid this pose in case of back, arms, and shoulders pain.
  • In case of a knee or joint pain, perform Sitting Mountain Pose on the chair.
  • Keep your arms up as much as you can. First, try Tadasana in standing position then try this.
  • With hands up (over your head in Namaste pose) you can also perform meditation in Seated Tadasana.
  • Thus Sitting Mountain pose is ideal for meditation.
  • Attempt all the yogic activities in front of the trainer.
  • Follow the instructions carefully during your practice.
  • During the Asana keep your mind focus or you can concentrate on your breathing.
  • Perform all the Asana, Pranayama or Meditation with calm and relax the mind.

(Knowledge is the light, which helps us to see in the dark)


Udarakarshanasana (Abdominal twist) Steps and Benefits

Udarakarshanasana (abdominal twist pose) is the important Pose during the Process of Shankha Prakshalana. It is the fifth Asana of stomach cleansing Process (Shankha Prakshalana). In stomach cleansing process Abdominal stretch pose is used for pressure making in your stomach.

Apart from that, you can attempt Udarakarshanasana in your Yoga season. The abdominal twist pose is easy to perform but very effective for your abdominal.

Perform Udarakarshanasana five to six times with other Asana. We are sure that, you’ll love this simple yet powerful Asana.Udarakarshanasana-Abdominal-twist-yoga-steps-benefits

Asana NameAbdominal twist or abdominal twist Pose

Sanskrit NameUdarakarshanasana

Asana LevelBasic


Udar – It refers to the stomach

Akarshan – Attracts, reflects, triggers

 How to perform Abdominal twist Pose

  • Let start Udarakarshanasana by sitting in the position of squatting.
  • Keep your feet along with hip wider. Place your hands on your knees.
  • After that, breathe out twist form your right knee and keep them just close to your left foot.
  • Place the inside part of your right foot on to the ground.
  • Next step, with the help of your left hand (use your left hand as a lever), push your left knee towards the right (while you’re bending/twisting to the left).
  • Now what you have to do is, shrink your lower abdomen (squeeze) along with look towards your left shoulder. Remain in the position around five to ten breaths.
  • Next step, breathe in and come back to the sitting squatting Pose.
  • With exhale imitate the same process to your other side of the body for complete 1 round. You have to practice this Pose for five to six rounds.

If you are comfortable performing Udarakarshanasana. Then definitely you can easily perform Kakhpadasana. KakhPadasana is optionally used in Shankha Prakshalana. But basically, there are five Asana are used in the Process of stomach cleansing process.

Now come to its benefits

Benefits Udarakarshanasana

  • Udarakarshanasana generally stretches your knee joints, legs, ankles, and toes.
  • It is a belief that, daily practice of abdominal stretch pose may prevent infections in the urinary tract. Also, reduces the symptoms of urinary retention.
  • Udarakarshanasana uses stretching & compression to lower downs the abdominal problems.
  • Basically, Udarakarshanasana did after consuming water or drinking water.
  • It gives relieves in arthritic knees and lower down the pain in the knee.
  • Relieves constipation and a gastric problem (particularly if performed after drinking warm water).
  • People of all age groups can perform this Pose.
  • Best for constipation and stomach related general diseases.

Important Points

  • Udarakarshanasana is quite a simple Asana. But avoid this pose in severe knee pain or in recent knee injuries.
  • Be concentrate on your breathing throughout the process.
  • If you are suffering from constipation drink lukewarm salty water 4-6 glass. After that perform Udarakarshanasana pose. This single Asana helps you a lot regarding stomach related issues.
  • With Kapalbhati Pranayama practice this pose. This will definitely improve your digestion for better functioning.
  • Perform all the yogic activities under the supervision of an expert person.
  • Always use a Yoga mat for your practice, or you may use a folded blanket for comfort.

Don’t wait for miracles, just do to it yourself


Adho Mukha Kapotasana (Downward facing Pigeon Pose)

Here is the simple version of Pigeon Pose and that is Downward facing pigeon Pose. Try this before doing Advanced Pigeon Pose. Adho Mukha Kapotasana (Downward facing Pigeon Pose) is easy to perform but very effective basic levelAsana. Adho Mukha Kapotasana (Downward Facing Pigeon Pose) is derived from the Sanskrit word & when you perform Adho Mukha Kapotasana your body is like a Downward facing Pigeon Pose (Pigeon neck down). So that’s why this Asana is named so.Adho-Mukha-Kapotasana-Downward-facing-Pigeon-Pose-yoga-steps

 Asana NameDownward facing Pose (dove pose)

Sanskrit NameAdho Mukha Kapotasana

Level of AsanaBasic


Adho – Upward

Mukha – face, facing

Kapota – dove or Pigeon

Asana – seat, pose, posture

 Focusing Chakra

 The Heart Chakra (Anahata)

The Third eye Chakra (Ajna)

The sacral chakra (Svadisthana)

Steps of Adho Mukha Kapotasana (Downward Facing Pigeon Pose)

  • First of all, come into the position of Adho Mukha Svanasana (Downward facing dog pose). Now, elevate your left leg from the floor & keep your right leg strongly on the ground.
  • Next step is open your left knee afterwards keep it straight just behind you. After that tilt forward also transfer your weight to your hands. Place your knee below your body when you bend your leg. Practice this for few times until you are comfortable with bringing your knee just near to your hands.
  • After that, keep your bend left knee between your hands. The outer part of your right lower part of leg completely touches the ground. But note that your inner part of left thigh ought to be open up with a left foot sticking from the right side of the body and resting on its outside ankle. Keep your toes facing away from your trunk/torso.
  • Your shoulder wider and arms should be straight along with palms facing down with spreading fingers on the ground.
  • Now extend your right leg, you can feel the stretch keep it in a straight line towards your big toe.
  • Move your hands forward hold the position and you can easily feel some stretch in the part of the upper thigh of your twisted leg.
  • When you feel comfortable, carry on to lower down yourself until you are relaxing on your forearms as well as elbows. At that moment your palms pressed together and fingers pointing in the forward direction (in front of you)
  • If you are not feeling any discomfort then carry on stretching for completing the full pose. Stretch out your arms straight in a forward direction along with shoulder should be wide apart. Spread your fingers on the ground with palms pointing down. Try to touch your forehead to the ground if possible.
  • You are in the full pose, remain in the pose around 40 to 60 seconds and breath normally or you can hold your breath.
  • Now it’s time to discharge the pose, for this bring your hands back near to your body. Push your palms to release the weight from your leg.
  • Now unfold your bent your leg and come back to the initial pose (Adho Mukha Svanasana).
  • Follow the same steps on your opposite side.

Tips for beginners (Downward facing Pigeon Pose)

  • Downward facing Pigeon Pose (Adho Mukha Kapotasana) needs great knee flexibility so practice first basic knee stretching pose. If you have good flexibility in your legs & hips try to deepen the pose. Breathe deeply throughout the process.
  • By moving the position of bent leg in a way that your ankle and knee are in horizontal. But alterations of pose May not suitable for all, so first practice properly its simple version. Once you are comfortable and have a good flexibility then go for its variations.

Benefits of Adho Mukha Kapotasana (Downward facing Pigeon Pose)

  •  Downward facing Pigeon Pose (Adho Mukha Kapotasana) is simple and easy to perform Asana. It stretches your whole leg and it is also a good hip opener Asana.
  • Adho Mukha Kapotasana (Downward facing Pigeon Pose) strengthens & stretches your legs, knees and outer and inner parts of legs.
  • Downward facing Pigeon Pose best for your hamstrings you get a good stretch in this region.
  • Adho Mukha Kapotasana (Downward Facing Pigeon Pose) also stretches your forearms and arms along with good for your wrists.
  • Downward facing Pigeon Pose and important thing it increases the flexibility and prepares you for the more advanced Asana.

Important Points

  • Don’t perform Downward facing pigeon Pose/Adho Mukha Kapotasana in the condition of leg or knee injury.
  • If you have a medical history then consults your doctor.
  • It’s not mandated to perform the pose by taking the position of Adho Mukha Svanasana, if you are facing problem then you’ll start your pose by adopting Balasana (Child Pose).
  • But from Balasana move your one knee in the forward direction and then follow and continue the same steps from step 3.

(If you want love from others, then show your love & humbleness to others)


One Leg Revolving Seated Yoga Pose | Eka Pada Parivrtta Upavishthasana

Here is very simple but effective Yoga Pose named One Leg Revolving Seated Yoga Pose. Eka Pada Parivrtta Upavishthasana comes under the basic level, so it’s good for beginners along with Advanced Practitioners also. Best Asana for relaxing your mind, body, and soul. One Leg Revolving Seated yoga Pose is simple but has many awesome benefits.

At the beginning level, Eka Pada Parivrtta Upavisthasana is best for twisting. One Leg Revolving Seated Yoga Pose prepares your body comfortable for more challenging twisting Asana.One-Leg-Revolving-Seated-Yoga-Pose-Eka-Pada-Parivrtta-Upavishthasana-yoga-steps-benefits

Asana Name: – One Leg Revolving Seated Pose

Name in Sanskrit: – Eka Pada Parivrtta Upavishthasana

Meaning: – Eka- One, Pada- foot, leg, Parivrtta – revolved, turned, around, Upavistha – seated, sitting and Asana – Pose, Posture.

Focusing Chakra: – The Root Chakra (Muladhara)

Asana Level: – Basic

How to Perform Eka Pada Parivrtta Upavishthasana

  • First of all, you have to take a position of Staff Pose (Dandasana). Then bend your left knee and place it just close to your chest. But keep your toes straight in front of you. Keep firmly your left foot sole on the floor and in line to your right leg knee.
  • Breathe out while you are twisting your upper body to your left. Your left hand should be placed on the floor just close to your left hip. With the support of your left hand maintain your body weight during twisting.
  • What you have to do in next step is, place your right arm around to assist you in the twisting. Place your right upper arm on the outside of left knee. Push by your arm and legs for better twisting. Bend your arm at your elbow; place your forearm just perpendicular to the ground.
  • Stretch your fingers and your palm facing the same direction as your face. Whenever you feel relax in the pose then hold your position (push your right heel and make an arch from toes pointing towards you.When you hold the pose extend your trunk by pushing up and lengthening your spine during twist.
  • Take one-minute pause in the final Position (hold means breath retention, if you can hold your breath during final position then it’s better) .
  • For discharging, first, unbend your trunk and then bring your left leg back into the initial position (Dandasana). Imitate the all the steps by your other leg.

Benefits of One Leg Revolving Seated Pose (Eka Pada Parivrtta Upavishthasana)

  • One Leg Revolving Seated Pose strengthens and stretches your Hamstrings, back, neck, hips, calves and your shoulders.
  • Triggers your kidneys and liver for better functioning. Improves your digestion system.
  • Eka Pada Parivrtta Upavisthasana can relieve in the symptoms of back pain and in menstruation pain.
  • Relaxes your body & calms your mind.
  • Best pose for starting your yoga session.

Eka Pada Parivrtta Upavishthasana Tips for Beginners

First, spent some time in Dandasana after that take your position. When you are in Staff pose breathe deeply. Take your hand support for a better twist of your torso. If you feel uncomfortable in the twisting then twist as much as you can.


Remember that, you have to breathe deeply in each step throughout the process. In case of spinal or back injury concern your doctor or Yoga teacher before attempting One Leg Revolving Seated Yoga Pose.

You can also alter the Pose if you find Eka Pada Parivrtta Upavishthasana by pointing your toes with the outstretched leg.

Keep your stomach empty before practicing the Yogic activities or take a 3 to 4-hour gap between your practice and in your meal. Prefer to practice Yogic activities at early in the morning. In case you haven’t ample time, then Perform in the evening at 4 to 7 Pm. eat healthily and prefer more organic item in your diet.

(Enjoy the outdoor sports its  good for your health)