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DANDASANA OR STAFF POSE: STEPS AND MORE

Dandasana is an easy asana of yoga posture. It is likewise regarded as “Staff Pose” in English. People are requested to symbolize the spinal twine in it, and it paves the manner for the power of self-awakening. Dandasana is consequently taken into consideration as a super posture to sell electricity and top form, which helps one’s non secular journey. Let us recognize in element the technique of appearing Dandasana or Staff Pose and its benefits.

What Is Dandasana or Staff Pose?

Dandasana is a Sanskrit phrase made from phrases wherein the primary phrase “Danda” means “Stick” and the second phrase “Asana” means “Yoga Pose”. Dandasana is an exercise that prepares your frame to carry out superior asanas. It additionally complements your cap potential to align your frame perfectly. This pose is the premise for all seated postures, in case you appear closely, it's far from the seated model of Tadasana or Mountain pose.

Dandasana or Staff Pose is the primary posture withinside the Ashtanga yoga collection this is completed through sitting, hence sitting in Dandasana is the idea for all different asanas. Let us understand in element a way to do Dandasana.

Preparatory Poses:

There are a few different asanas that you must exercise earlier than practicing Dandasana or Staff Pose, and those asanas also are useful in keeping fit and putting off many issues from the body.

Uttanasana Or Standing Forward Bend Pose

 Adho Mukha Svanasana Or Downward Facing Dog

Dandasana Steps:

Step 1:

To carry out Dandasana, first of all, take a seat down on the yoga mat and unfold it on the floor.

Step 2:

Spread each legs in the front of your frame and maintain each of them near together.

Step 3:

Both feet bend and slide in the direction of you.

Step 4:

Push your thighs and heel into the floor.

Step 5:

Keep each of your arms directly and hands on the ground. The arms must be close to each of the hips.

Step 6:

Keep your backbone and neck directly.

Step 7:

Lift your chest up and stretch your shoulders barely to stretch your collarbones.

Step 8:

Look on the the front and preserve your breath normal.

Step 9:

Keep doing this Dandasana for 20 seconds to 1 minute. You also can do that asana in line with your ability, there may be no harm.

Step 10:

Then come again from this posture.

Follow-Up Poses:

Do those yoga poses to ease and luxury after doing those yoga poses. These yoga poses are…

Purvottanasana Or Reverse Plank Pose

Bharadvajasana Or Sage Bharadvaja’s twist

Beginner’s Tips:

This may be very useful for boys who need to have a huge and sturdy chest. The distinctiveness of this asana is that with the assistance of this asana, the advantages are seen in a quick time.

Dandasana Benefits:

There are many advantages of acting Dandasana, allow us to understand its advantages in detail

For Stretching The Shoulders:

Continuous paintings on the laptop for the duration of the day result in a sense of shoulder and chest ache. This asana creates a stretch on your shoulder which reduces this ache. Physical strain and emotional irritability in each day's existence are saved withinside the shoulder area. Which reasons shoulder ache. Dandasana is a powerful approach for correcting shoulder and chest aches resulting from each bodily and emotional strain.

Make Reed Bone Flexible:

The spinal wire is a completely critical part of our body, without it, no man or woman can take a seat down or walk. Spinal wire facilitates to provide sturdy shape to our again. Dandasana makes our backbone sturdy and flexible. This flexibility facilitates you to lessen the injury.

For Stong Strengthen Muscles:

Dandasana or Staff Pose is a superb asana to bolster our again muscle tissues and hold them healthy. By doing the paintings of bending for a long term and sitting for a long term withinside the chair, the ache withinside the again muscle tissues persists for a long term, because of which they turn out to be weak, Dandasana or Staff Pose is a superb posture to bolster them.

For Sciatica Pain:

Dandasana or Staff Pose is a great remedy to lessen aches withinside the decrease a part of the frame, along with aches withinside the legs, thighs, ankles, and sporting heels. This asana facilitates curing inner thigh aches, tailbone, and sciatica aches.

For Heals The Brain:

Dandasana or Staff Pose additionally continues your mind healthful like different Yogasanas, ordinary overall performance of this mudra reduces the pressure hormone cortisol. This asana facilitates to consciousness and calm the mind. It relieves pressure and facilitates to boom concentration.

For Good Digestion:

Good digestion may be very essential for the general health of a character. Digestive issues like constipation, acid reflux, and bloating are extraordinarily uncomfortable and unhealthy. All those sorts of issues may be eliminated thru Dandasana or Staff Pose.

For Improves Posture:

The maximum painful time for any character is while they're not able to apply their frame components properly, unsuitable alignment of the frame even as sitting and status can result in scoliosis, kyphosis, and lordosis. Dandasana or Staff Pose mudra is a super manner to align the frame and assist save you those diseases.

Dandasana Contraindications:

What are the precautions you want to absorb acting Dandasana or Staff Pose, we apprehend it from a few factors given below

If you've got decreased lower back and wrist pain, do now no longer do that asana.

Although it's miles a completely easy pose it's miles first-rate to do it beneath neath the supervision of a yoga instructor.

Do now no longer try and do yoga asanas past your capacity, do as awful a lot as you could bear.

Consult a physician earlier than beginning Dandasana or Staff Pose.

Conclusion:

Dandasana or Staff Pose is a completely useful yoga practice. It could be very useful for our health. We realize the technique of acting this asana in step one.

[daily-yoga]

Merudandasana: Steps Benefits And More

Merudandasana is an intermediate seated balancing pose. It has a stretching and firming impact on the arms, abdomen, calves, hamstring, hips, and groin. So it advantages bodily in lots of ways.

This asana appears pretty easy and static in look however when you reside your focus inside it; you may realize, how dynamic and lively the pose is.

Meaning:

In Sanskrit, The spinal column is called Merudanda. Merudandasana manner Spinal column pose.

In religions like Hinduism and Buddhism, Mount Kailash (an excessive top mountain in Trans Himalaya) is diagnosed with Mount Meru. Mount Meru is stated the middle axis of the Universe and Merudanda is its bodily embodiment. The significance of Merudandasana lies withinside the truth that it looks after the primary axis i.e. backbone which nourishes the complete frame from pinnacle to bottom.

So, Meru danda is the illustration of Mount Meru in our body. The performed country of this asana takes the practitioners to erect their backbone because of the mountain peak.

It has been located that the grizzly endure their non-public surroundings regularly acquires the Merudandasana’s position; Hence, it's also recognized as ‘Bear Pose'.

Merudandasana Practice Guide:

This asana may be practiced correctly via way of means of following the given steps.

Merudandasana Precaution and Contraindications:

Practitioners with the situation of knee and ankle have to keep away from doing this asana.

Practicing Merudandasana in decrease again pain, slip disc, and sciatica would possibly get worse the situation. So chorus from it.

People with the situation of excessive blood stress or every other coronary heart illnesses have to keep away from appearing this asana.

Preparatory Pose:

Bound Angle Pose (Baddha Konasana)

Standing Forward Bend (Uttanasana)

Seated Forward Bend (Paschimottanasana)

Merudandasana Steps:

Sit in Baddha Konasana; your sole of the toes touching every different and thighs on both facet of the ground.

Now, area your toes flat at the floor, barely far from the hips.

Hold your huge feet and lift your toes upward slowly and step by step whilst leaning again; your backbone have to be erect here, Balance your frame at the tail bone (coccyx).

Now, other than the legs; as a ways because it feels snug and straightens them at the side of your arms.

Hold the placement whilst searching at a hard and fast point; this can offer an invisible hand to aid your posture.

After preserving as in step with your cap potential to stay in that position; go back again via way of means of bringing leg collectively and via way of means of liberating take a seat down bone; to the preceding nation and relax.

Props and Modifications:

Practitioners can take the aid of the wall to start with as though it's far getting tough to keep the posture for the longer periods.

Those who're not able to attain the ft. in complete stretching role; can use a strap to wrap it across the ankle after which seize it to keep the role.

Follow Up Pose

Plow Pose (Halasana)

Full Split (Hanumanasana)

Merudandasana Variations:

1. Muktha Merudandasana – In this variation, legs are raised up whilst preserving the straightness of the backbone with none palms aid.

2. Supta Merudandasana – In this variation, lay down at the lower back at the ground and lift each your legs at an perspective of forty five levels from the ground.

3. Ardha Merudandasana – In assessment to supta merudandasana, one leg is raised at forty five levels whilst laying down at the ground.

Merudandasana Benefits:

Tones belly organs – As in Merudandasana stomach comes non-stop contraction and relaxation, it lays strain on belly organs. Hence, get remedy from constipation, exact for liver fitness and different belly problems.

Optimizes Digestive machine – Spinal column pose is useful in restoring the fitness of the digestive machine with the aid of using stimulating intestinal peristalsis, assuaging constipation. This asana blesses them with electricity to paintings correctly than before. Hence, definitely remodel the digestive fitness.

Strengthen Nervous System – The straightening of the backbone rejuvenates the spinal nerves; and this similarly influences their endings (organs). However, it additionally rejuvenates the Sympathetic and Parasympathetic worried machine.

Improve Strength & Flexibility – It offers an incredible stretch to the hamstring, internal thigh, groin, hips, calves, shoulder, neck, and arms; Ultimately, makes one’s frame supple and more potent.

Strengthen Reproductive System – The willing role of torso and legs rushes the blood in the direction of the groin, which fits as a complement for the reproductive organs or tissues. It complements their functioning and makes one sexually stable to steer a wholesome family.

Build Core Strength – While legs are hand supported; still, they require internal frame energy to preserve them in that role. Therefore, middle muscle groups deliver an additional % of aid to allow posture for more; Hence, Merudandasana construct aesthetically more potent or even muscular middle. Due to this fact, it’s practiced as a preparatory exercising of boat pose.. Due to this benefit, Merudandasana may be practiced as a instruction poses for Navasana.

Activates Sacral Chakra – Pressure at the stomach pushes the stomach in the direction of the backbone; this whilst carried out frequently and withinside the proper way, can set off the Sacral Chakra. This brings a wave of desire, curiosity, and creativity to the practitioner.

[daily-yoga]

All About Bhadrasana

Meaning of Bhadrasana

Bhadrasana includes the words –Bhadra and Asana.  Bhadra is a Sanskrit word, meaning Auspicious or Gracious, even as asana suggests Yoga pose. This yoga pose is likewise referred to as Auspicious or Gracious Yoga. In fact, this asana turns on the Mooladhara chakra.

Bhadrasana in Yogic texts

In many Yogic texts, this asana has been given a distinguished place. It has been noted in Hatha Yoga Pradeepika and Gheranda Samhita. Yogi Swatmarama has reported 4 Yogasana for meditation, out of which, one of the Yoga poses is Bhadrasana. The splendid Yoga saint Goraksha likes to sit in this Yoga pose, also referred to as Gorakshasana.

Health blessings of Bhadrasana

Knee and Hip Joints: This asana enables bolstering of the knee and hip joints thereby lessening the ache of those joints. Thus, complements the ability of the legs.

Stomach pressure: It enables lessening of the pressure and stress of the belly area.

Menstrual Cycle: This yoga pose is pretty powerful in stopping troubles in the course of the menstrual cycle such as relieving belly aches.

Pregnancy: This sitting asana is useful in the course of pregnancy. It is usually recommended that if the Yogasana is practiced beneath neath the supervision of a yoga professional in the course of pregnancy, there may be a extra risk of getting a regular delivery. Thus, this yoga pose prevents surgery.

Yoga for sicknesses: As consistent with Hatha Yoga Pradeepika, Bhadrasana is referred to as a destroyer of sicknesses.

Yoga for inner organs: This asana works upon the inner organs, and for that reason suitable for the fitness of those frame parts.

Good for frame and mind: The auspicious pose enables to stabilization of the frame and mind.

Yoga for meditation: As consistent with Yogic Sastra, Bhadrasana is the satisfactory yoga for meditation and spirituality. It enables to appease the mind with the aid of using decreasing cognitive activities.

Urinary system: The asana is right for the fitness of the Kidney, bladder, and prostate.

Spine: It enables launch anxiety from the spinal area for that reason prevents sicknesses and disorders.

Steps to do Bhadrasana

 First of all, sit down on the ground with the aid of stretching your legs out.

Your palms ought to be beside your buttocks. This role is known as Dandasana.

Now fold your legs and convey them towards every other. The soul of the ft ought to contact every other.

In fact, the soul of the ft ought to come to Mooladhara Chakra.

Relax your frame.

Your backbone ought to be immediately relaxed.

Do breathe in and exhaling slowly.

Maintain the pose as long as you can.

Bhadrasana precautions

Arthritis: The affected person with acute arthritis ought to keep away from working towards this asana.

Sciatica: Those who're affected by sciatica ought to additionally keep away from this asana.

Strain: One shouldn’t exercise it if the frame feels any stress.

One can carry it out by putting a pillow or blanket under the buttocks.

During the superior level of pregnancy, it ought to be achieved handiest withinside the presence of a Yoga professional.