Category Archives: yoga asanas

The Peacock Pose (MAYURASANA)

‘Mayur’ is a Sanskrit word and it means

The Peacock

peacock. Thus, Mayur asana is a posture which
assumes the shape of a peacock during the asana.
In this posture, one has to hold his whole body
on like a stick on both his elbows. It is also
known as peacock feather pose and bent arm
Benefits of Mayur asana:
* This asana useful for congestion of vagina and
also makes semen thick. It is also helpful for
those women who have menstrual disorders.
Mayurasana counters food poisoning. If one
having problems with lower abdomen, it
provides relief then.
* Mayurasana is a good exercise for the liver as well
as pancreas. It is very helpful for diabetic
patients also. It is the best asana for strengthening
arms, shoulders, abdomen and back.
Mayurasana is helpful to improve balance. It
develops the chest. This exercise has a good effect
on the expelling action of the colon. It is
beneficial for obesity, constipation, and piles.
* Mayurasana is very regenerative and also quite
stimulating. This asana is very effective for
digestive organs. In this posture, blood is
concentrated and sent to the digestive organs
and which is toned up by the intra-abdominal
* The asana stimulates and enhances the pranic
flow to the pericardium meridians. This asana is
an excellent measure against visceroptosis and
dyspepsia. After few months practice of this
posture, it provides total orgasm at the time of
intercourse. Mayurasana is very beneficial to
cure many illnesses. It is helpful to calm the
brain and helps to relieve stress and mild

12 Major poses of Surya Namaskar and benefits

Surya Namaskar (Sun Salutation)

Surya Namaskar is a Yoga asana that is very popular in India. It is a combination of 12 different asanas and pranayamas. It will give flexible to the body and mind. It is used as beginners Yoga pose.

image of how to do suryanamaskar and its benefits

If you want a good start to your day, there is no other way better than the Surya Namaskar. Which is known to have a host of health benefits?There are 12 different poses to do in a Surya Namaskar. You’re known to have finished a complete round when you’ve performed two consecutive sets.You don’t need to be doing yoga regularly to practice the Surya Namaskar. If you do it in a right way  then this exercise does not strain or cause injury. If you do it  in the morning, it relieves stiffness, revitalizes your body and refreshes the mind. Do it during the day and it will instantly boost you up, practice it after sundown, and it helps you unwind.

How to do  Surya Namaskar

Surya Namaskar combines Yoga asanas  and Pranayama. As such it comes in between Sithilikarana vyayama and yoga asanas. It brings about the general flexibility of the body preparing it for further Asanas and Pranayamas. This is usually done both at sunrise and sunset, facing The Sun. For Hindus it can be done by chanting. But its  not mandatory!

There are mainly 2 modes of performing SuryaNamaskara. In one, there are 12 steps  and in the other only 10 in each round.

Each Stage if  Surya Namaskar is accompanied by regulation of breath. The 12 steps of the SuryaNamaskara are as follows:

1.Stand erect with legs together and palms together. Take the hands above the head and bend the trunk backward, Here, inhale fully.

2.Bend the body to the front and touch the knees by the forehead. Keep the palms on the floor on either side of the legs. Exhale fully.

3.In this stage, kick the right leg back, take the left knee forward, look up and inhale. Press the buttock close to the heel.

4. In the next step, take the left leg also back, resting only on palms and toes; keep the body straight from head to toes inclined to the ground at about 30degrees. Here exhale completely.

5.Now, bend at the knee and rest the knees on the floor without altering the positions of the palms and toes. Rest the forehead on the ground. In this position inhale while moving backward and then exhale completely. Do not stretch the ankles.

6.Without moving the hands and toes, come forward on the chest and rest the forehead. In this position, Sastanga Namaskara, forehead, chest, palms, knees and feet are the eight organs that will be touching the ground. The buttocks will be raised up. stay in Breath-out condition (Bahyakumbhaka).

7.Inhale, raise the head and trunk making the spine concave upwards without changing the position of the hands and feet. Keep the knees of the ground.

8.Exhale. Raise the buttocks, push the head down and have a complete arch with the heels touching the ground and palms on the floor.

9.Same as a 5th step. Inhale and exhale.

10.Inhale and bring the right leg in between the tow hands in line with them. Arch the back concave upwards as in step 3.

11.Exhale and bring the left foot forward next to the right foot and touch the knees with the forehead as in 2.

12. Inhale. Come up, stand erect with hands along the body and relax.

The 10 stages SuryaNamaskara will not have the 5th and 9 th stages.

Benefits of SuryaNamaskar:

Suryanamaskar is useful for increasing height. People aged below 25 gain good result if they do the Suryanamaskara’s daily.
Not only does the Surya Namaskar give you a great stretch and keep you fit physically (it is extremely beneficial for your joints, ligaments and improves flexibility and posture), but is also does wonders for your mental and emotional health.

Surya Namaskar stimulates almost every system in your body .

The cardiovascular system because it keeps the heart healthy.

It also strengthens digestive system as well as the nervous system.

It also makes Endocrinol glands like the thyroid, parathyroid, and pituitary glands, function usually.

Practicing the Surya Namaskar is also known to ease stress and give you peace of mind besides increasing your levels of concentration.

If you have trouble sleeping at night, the Surya Namaskar will help you fall asleep without using any external stimulants.

By regular Practice of suryaNamaskara will instill these qualities into person like friendship, devotion, energy, health, strenght, lustre    and vigour as Sun identifies with Supreme.Besides this, there are some physical benefits of SuryaNamaskar.

It also gives good physical activity:

->The stretches in each stage will massage the muscles, and by regular practice, it reduces many pains caused at back and joints.

->It helps the digestion system due to the backward and forward movements, So it better do Surya Namaskar daily to have a good digestive system which in turn contributes to have a good health.

->By doing SuryaNamaskara one can have a good sleep, since it stretches the whole body parts and massages the muscles, if you have sleeplessness, it is better to practice Surya Namaskar.

Before starting first time It is better to learn from a yoga trainer.


Bharadvajasana is one of the best yoga asana for spinal twists. Regular practice of Bharadvajasana will help you to rotate your spinal column effectively. Also helps to increases the flexibility of your back and torso. After few months practicing this yoga asana you may advance to more difficult twists.

In Bharadvajasana one leg is in hero position with the shin folded to the outside of the thigh. The other leg is in lotus with the top of the foot on top of the other thigh.

Normally the twist is towards your lotus leg side. However, on occasion I twist towards the hero leg side.

Hero pose and Lotus Pose are “opposites.” In lotus pose the thigh is externally rotated. In Hero pose the leg is internally rotated. Bharadvajasana has them both which gives it an interesting asymmetrical balance.


How to do Bharadvjasana

Sit in Dandasana lace your alms flat on the floor behind your buttocks, with your fingers pointing forward. Bend your knees, and with your legs together, move your shins to the left. Make sure that your thighs and knees are facing forward. Breath evenly.

2. Hold your ankles and bring your shins further to the left, until both feet are beside your left ankle should rest on the arch of your right foot. Extend the toes of your left foot and keep your right ankle pressed down to the floor. Rest your buttocks on the floor, not on your feet. Lift your torso, so that your spine is fully stretched upward. Pause for a few breaths.

3. Exhale, then turn your chest and abdomen too the right, so that your left shoulder moves forward to the right, and your right shoulder moves back. place your left palm on the floor. Revolve your right shoulder blade to the back and tuck in your left shoulder blade. Take one or two breaths.

4. Press your right shin to the floor. This will help to lift your torso and turn it even further to the right. Rotate, until it even further to the right. Rotate, until the left side of your body is in line with your right thigh. Turn your head and neck to the right. Inhale and holding your breath,firmly press the finger tips of your right hand down on the floor. Then, exhale, and simultaneously raise  and rotate your spine even more strongly too the right. Look over your right shoulder. Hold the pose for 30 to 60 seconds.

Benefits of Bharadvjasana

This yoga asana relieves pain in the neck, shoulder and back.

Regular practice helps to keep the spine and shoulders supple.

Eases a painful, stiff,sprained or fused lumbar spine.

Regular practice reduces discomfort in the dorsal spine area.

Increases the flexibility of the back and hips.


Do not practice this asana if you have eye strain, a stress related headache, or migraine. The asana should not be attempted if you have diarrhea or dysentery.




Ho to do Gorakshasana:

Bend your legs and join the soles of your feet. Place the joined heels under your genitals( at the place between your anus and penis or vagina). Make a grip of your hands like a comb and catch the front portion of your feet. Your both thumbs should take position on your toes. white keeping your spine straight, try to touch the ground with knees or should be as near the ground as possible. Fill your breath inside for some time. Stay in this position as long as possible with out exhaling. then return to the position of rest while exhaling slowly. Concentrate on swadhistana Chakra.

Second Position:

In the second stage, Sit on your heels and place your hands on your knees, Press your knees to the ground with your hands, keeping your waist and face straight. Stay in this position for some time, then go to the state of rest.

Benefits of Gorkashasana:

Seminal glands get good exercise by this asana. It transmutes the seminal energy, and is particularly useful  for those suffering from wet-dreams. It also cures the ailments of genito-urinary system.


How to do:

First lie down on your stomach. Keep your face towards the right. Bend your right arm from the elbow in way that the fingers of your right hand come near your nose at a distance of about 15 cm. Bend your right leg a little so that your right foot should come near your left knee.Your belly and chest should touch the ground and the body should leave in a completely relaxed position. The body should keep in a way that there is no stiffness in any part of the body. Breath should be  in slowly and deeply, keeping your attention on your breath.

Repeat this posture with your left cheek on the ground and your left arm and leg bent. On the ground. the body should be in such a relaxed state as if a child is sleeping in the lap of his mother. close your eyes and feel as if you are also sleeping in the lap of Mother Nature.

Benefits of Shithilasana:

This asana helps to remove all the negative energy and get the positive energy. This yoga asana helps you to connect with nature. All the body gets complete