Asana for Adults

Primary Objective of the Ásana This ásana addresses issues related to Mánipura. Svádhisthána, and Múládhára chakras such as kidney trouble and stomach weakness through gentle compression. The Jánushirásana practice helps to balance over-indulgent tendencies, obsessive behaviors, sexual thoughts, and nurtures hope. Repetitions (standard): 4 rounds Length of hold (ideal): up to 8 seconds Breath: exhalation kumbhaka Steps of practice Further details & rationale 1. –… Read More »Jánushirásana (Head to Knee Posture)

Primary Objective of the Ásana  This balance posture improves the ability to balance, promotes good health and strength throughout the legs, especially the nerves. Number of repetitions (standard): 4 rounds Length of holding the position (ideal): 30 seconds Breath: Continuous. No kumbhaka. Steps of practice Further details & rationale 1. – Stand naturally with your feet hip-width apart. You should feel well-grounded through the four… Read More »Tuládańdásana  (Balance Posture)

Primary Objective of the Ásana This ásana strengthens the legs and joints. It inspires spiritual ideation and helps with meditation. Bhávásana increases worldly understanding. Repetitions (standard): 4 Length of pose hold (ideal): 8 seconds in each position Breath: continuous Steps of practice Rationale & further details 1.- Bend your legs, keeping the feet slightly apart and pointing in opposite directions of about 90 degrees, keeping… Read More »Bhávásana (Ideation Posture)

Primary Objective of the Ásana  With Yoga Mudrá and Diirgha Pranám, Bhújaungásana is recommended for women to be practiced everyday to balance the reproductive system and overall women’s health. Bhújaungásana nurtures the resiliency of the spine and abdomen. Massages organs in the abdomen. It stimulates the immune system of the human body by producing or increasing the White Blood Cells. Number of Repetitions (standard): 8… Read More »Bhújaungásana (Cobra Posture)

also known as Naokásana (Boat Posture) Primary Objective of the Ásana In this pose the body assumes the shape of a bow or boat, it strengthens the back and abdominal muscles, increasing flexibility of the spine and hip joints. It helps to balance weaknesses and issues involving organs in the thoracic and abdominal areas, those organs and glands surrounding the Mánipúra Chakra as well as… Read More »Dhanurásana (Bow Posture)

Primary Objective of the Ásana The main goal is to improve balance, both physical and mental, while strengthening the core muscles, as well as hip and shoulder muscles. Garudásana helps to align shoulders and chest. It also opens and balances the heart center. May help with weight management.  Repetitions (standard): 4 rounds (or 4 times on each side)  Length of Posture Holding (ideal): 30 seconds… Read More »Garudásana (Eagle Posture)

Primary Objective of Ásana It’s one of the most beneficial ásanas of the Ánanda Márga system. Matsyendrásana is excellent for the spine, correcting shoulder, and chest alignment. It offers a full massage to all organs and glands in the abdomen, especially the thymus gland. Repetitions (standard): 4 rounds. Length of hold (ideal): up to 30 seconds Breath: continuous breathing. no kumbhaka. Steps of practice Further… Read More »Matsyendrásana (Matsyendra’s Posture)

Primary Objective of the Ásana The hare posture relieves tension in the spine. Shasháungásana may improve memory and meditation. It affects the entire body, including all glands and plexi. Repetitions (standard): 8 Length of hold (ideal): 8 seconds Breath: exhale kumbhaka Steps of practice Further details & rationale 1.- The knees can be together or hip-width apart.– Keep the toes tucked under, facing forward.– Open… Read More »Shasháungásana (Hare Posture)

Jathara Parivartanasana – Supine Spinal Twist Sometimes referred to as Supta Matsyendrasana  This is a gentle and easy twist. It is a cooling pose down which is facilitated most frequently near the end of class.  Utthita Aswa Sanchalanasana Namaskar – Runners Lunge Twist 1.     Standing at one end of your mat, from Tadasana, step your left foot toward the back of your mat… Read More »Twist variations