**Vajrasana (Thunderbolt Pose)**
Sit in a comfortable position with your buttocks resting on your heels.
Ensure that your big toes do not overlap.
Place your hands lightly on your thighs, forming a circle with your thumb and the rest of your fingers.
**Benefits:**
- Vajrasana is a commonly used sitting posture in yoga and meditation, which can effectively relieve sciatica pain.
- Helps to calm the mind and promote tranquility, especially beneficial after meals for digestion.
- Can alleviate stomach ulcers, excessive gastric acid, and other gastric discomforts.
- Massages and stimulates the nerves connected to the reproductive organs, beneficial for men with swollen testicles due to excessive blood flow.
- Effectively prevents hernias and serves as a good prenatal exercise, strengthening pelvic muscles.
**Siddhasana (Adept Pose)**
Sit with both legs stretched forward, bend the left knee, and place the heel against the perineum of the right thigh.
Bend the right knee, hold the left ankle, and pull it towards the body, placing the heel against the perineum of the left thigh.
Place the toes of both feet between the thighs and calves. Form a circle with your fingers and place them on your knees.
**Benefits:**
- Enhances concentration and meditation effectiveness.
- Improves spinal flexibility and health.
- Promotes physical and mental balance and inner peace.
**Sukhasana (Easy Pose)**
Sit with both legs stretched forward, bend the right knee, and place the heel near the pelvis.
Bend the left knee and stack the left heel on the right shin.
Form a circle with your fingers and place them on your knees.
**Benefits:**
- Enhances body flexibility and comfort.
- Helps relieve tension in the legs and spine.
- Promotes relaxation and mental tranquility.
Padmasana (Lotus Pose)
● Sit with both legs stretched forward, bend the right knee, and hold the right ankle, placing it on the left thigh.
● Place the left ankle on the right thigh.
● Place both heels close to the lower abdomen.
Benefits:
Helps improve body posture and balance.
Aids in relieving tension in the legs and sacrum.
Facilitates relaxation and inner calm.
**Tadasana (Mountain Pose)**
Stand with feet together, arms hanging naturally by your sides, palms facing forward.
Slowly lift your arms up, parallel to your ears, fingers pointing upward.
Maintain the alignment of your entire body, keeping your spine straight, abdomen engaged, and shoulders relaxed.
**Benefits:**
- Helps improve posture and stability in standing positions.
- Strengthens muscles in the ankles, legs, and lower back.
- Enhances balance and coordination.
- Boosts self-confidence and inner stability.
**Vrikshasana (Tree Pose)**
Stand with feet together, placing your left foot on the inner thigh of your right leg, as close to the pelvis as possible, maintaining balance.
Bring your palms together in front of your chest, or extend them upward.
Maintain steady breathing, focus your attention, and sustain balance.
**Benefits:**
- Improves strength and flexibility in the ankles, calves, and thighs.
- Enhances stability and flexibility in the spine.
- Promotes balance and concentration.
- Boosts confidence and inner peace.
**Balasana (Child's Pose)**
Kneel on a yoga mat with knees apart, aligning them with hips, toes touching, and heels pressing back.
Slowly fold forward, bringing your forehead to the ground, arms stretched forward or relaxed by your sides.
Breathe deeply, relaxing your body as much as possible, maintaining the pose.
**Benefits:**
- Relieves stress and anxiety, promoting relaxation of body and mind.
- Stretches the spine and hips, alleviating tension in the back and neck.
- Stimulates the digestive system, aiding in relieving indigestion and stomach discomfort.
- Deepens breath, promoting smooth breathing and relieving respiratory difficulties.
**Surya Namaskar (Sun Salutation)**
Stand with feet together, hands pressed together in front of the chest.
Inhale, raise both arms overhead, extending the entire body.
Exhale, bend forward from the hips, touching the ground with hands as close to feet as possible.
Inhale, step the right foot back, lowering the right knee and arching the back, gaze lifted.
Exhale, bring the left foot back to meet the right, forming a downward-facing dog position.
Inhale, lower the body into a plank position, keeping the spine and waist straight, gaze forward.
Exhale, lower the body to the ground, keeping elbows close to the body.
Inhale, lift the chest and head off the ground, stretching the spine and opening the heart.
Exhale, lift the hips and push back into downward-facing dog position.
Inhale, step the right foot forward between the hands, lifting the chest and gazing upward.
Exhale, bring the left foot forward to meet the right, folding forward from the hips.
Inhale, raise both arms overhead, extending the entire body.
Exhale, bring hands together in front of the chest, returning to the starting standing position.
**Benefits:**
- Strengthens the body and increases flexibility, improving overall posture.
- Stimulates blood circulation, speeding up metabolism.
- Improves respiratory function, increasing lung capacity.
- Enhances mental focus and inner calm.
Post time: Apr-28-2024
