Advance Yoga and fitness academy

Do you want to feel better, increase your stamina, and live much longer years of your life? Just start practicing Yogasana.

You might achieve the perfect health benefits by doing regular yoga and physical exercises, which are hard to avoid. Regardless of your age, gender and physical ability, you all may obtain benefits from Yogasana.

Yoga is believed to have originated in India. It is a cultural outcome of the Indus Valley Civilisation dated back to 2700 BC.

You may also find references to yoga in the classic text of the Bhagavad Gita.

It contains the teaching of yoga, such as Karma yoga (yoga of action), Bhakti yoga (yoga of devotion), and Jnana yoga (yoga of knowledge).

By performing Yogasana, one might gain flexibility in the body.

Here we bring to you one such asana called Paschimottanasana.
You might require more convincing to get moving.

So, let’s learn more about how to do Paschimottanasana, its benefits, and much more.

HOW TO DO.

toes; hold your left toe with your left hand and right toe with your right hand in between your thumb and index and middle fingers of the respective hands.

Now extend your spine, lean forward, and maintain your back in a concave position.

While exhaling, bend and widen your elbows and use them as levers.

Gently pull the trunk forward and try to touch the forehead to the knees.
For beginners, it is best to bend your knees so that the forehead comfortably touches the knees.

Now rest your elbows on the floor, stretch your neck and trunk, and touch the knees with your nose and lips.

If you get comfortable doing this, try gripping your soles and resting your chin on your knees.

Furthermore, you may clasp your hands by interlocking the fingers and resting the chin on the shins.

Stay and maintain these positions for at least one to five minutes by focusing on normal breathing.

This poses by returning to the first step, reversing the steps and breathing.

Inhale, raise your chest and head from the legs, and come up with a straight spine.
Bend your knees and press your hands into the ground if needed.

You might try a few modifications if you find difficulties while performing Paschimottanasana.

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Chakra‘ literally means wheel. The Chakrasana pose is named as the body assumes the shape of a round wheel in the final position.

It is a backward bending pose where the spinal cord is stretched completely.

HOW TO DO.

For maximum benefit out of any asana, it is essential that it be performed using the proper technique. The steps to do Chakrasana yoga are as follows:

Lie down on your back.

Bend your knees with the heels touching your buttocks.

Keep 12 inches of distance between your feet.

Now lift your arms, bend the elbows, and place your palms on the floor, above your shoulder on either side of your head.

Breathe in and slowly lift your torso region, curving your back.

Now, straighten your arms and legs as much as possible, lightly dropping your head backward.

Hold this posture as long as you can comfortably, then come back to the starting position slowly by lowering your body and gently letting your head touch the floor.

Lower the entire body this way, and then relax completely.

A slight variation in the classical Chakrasana pose can be done by lifting the heels instead of keeping them flat in the final posture.

RISK FACTORS AND SAFETY

Some contraindications related to Chakrasana are:

People suffering from heart issues must avoid doing Chakrasana until their doctor advises that it is safe.

Since Chakrasana is said to stretch the stomach muscles, those suffering from any inflammation in the abdomen or abdominal hernia (bulging of the intestinal loop or any other tissue due to a gap in the abdominal muscle wall), must avoid doing it.

People having high blood pressure should not practice it. Those taking medication for blood pressure should consult their doctor before attempting to do Chakrasana.

People suffering from vertigo (dizziness) should refrain from doing Chakrasana.

If you have had vertigo issues in the past, kindly consult a qualified medical practitioner before practicing Chakrasana.

Pregnant women must avoid practicing Chakrasana as it exerts pressure on the abdominal muscles and may reduce blood flow to the middle region of the body. This is not advisable for the growing fetus,
While Chakrasana is said to be a benefit.

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