Full Moon Yoga. Align your body with the lunar cycles by practicing Artistic Yoga postures that are perfect to perform when the moon is full. See more at: http://gulfnews.com/gntv
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00:00Namaste and welcome to this week's artistic yoga session.
00:15In this week we are looking at 5 classic yoga poses that will help to develop all-round
00:20strength.
00:21The first position that we take on is Santolan Asana or Inner Equanimity.
00:28In Santolan Asana come on to all fours and from here raise your knees.
00:34The two points to look into are that the chin should be in front of the fingertips and the
00:39hip should not drop down.
00:42You're looking two feet in the front on the floor, while holding this position breathe
00:48normally.
00:50Hold Santolan Asana for 30 seconds to 1 minute, after which come back and relax.
00:58The second position that we take on today is called Nauk Asana or Boat Pose.
01:04Nauk Asana is the classic yogic pose for abdominal strengthening.
01:08To do Nauk Asana, first raise the legs up and as you exhale come in to a boat shaped
01:15or V shaped position.
01:17The two points to note are one, that the toes should be at eye level, so we drop the legs
01:22a little more.
01:26If you are not very strong, stay high.
01:29As you gain more strength, come lower in the position.
01:32Try to breathe through the nose, hold for 30 seconds to 1 minute.
01:37After which come back and relax.
01:41The next position that we take is called Natraj Asana.
01:46Natraj Asana is done to increase the lower body strength, specifically to strengthen
01:51the thighs.
01:53Stand with your feet double the shoulder width apart, with the toes pointing out, bend your
01:59knees, drop your hip, join the palms.
02:03Close your eyes, pull in your stomach and maintain this position.
02:07Initially you will be a little higher, your hips will be a little higher.
02:11As you strengthen, your thighs will be parallel to the floor.
02:16Hold the position for 30 seconds to 1 minute, breathing slowly through the nose.
02:23After which come back to the standing position.
02:26And the last position that we take on in this sequence is called Chakrasana.
02:31Chakrasana or wheel pose is done to strengthen the back as well as increase the flexibility.
02:38Anybody suffering from a severe back problem or a slipped disc, please do not do this position.
02:45You may need to ask a yoga therapist before trying this.
02:49To come into the position, bend the knees, place the feet close to the hips, put your
02:53palms under your shoulder blades, with the fingers pointing down.
02:58First, raise the hip up, then raise the upper body as well.
03:04In the final position, look towards the floor, breathe normally through the nose.
03:09The complete arch of the back ensures that the back is strengthened.
03:14Holding 30 seconds to 1 minute, breathe normally, after which come back and relax.
03:21Since we have stretched the back, there is a counter pose to this.
03:24Press both the knees to the chest and hold.
03:27This will help to relax the back.
03:31And relax.
03:33The final position in this sequence that we will be doing today is called Headstand or
03:38Shirsasana, the King of Asanas.
03:41Sit in Vacharasana, come on to your knee, interlock your fingers and put your elbow
03:53on the floor next to your knee, breathe out, put your crown between your palm, slowly raise
04:08your hip up, start walking towards your upper body, keep walking towards your head, when
04:17you feel your feet is coming in the air, just lift, keep stretching straight.
04:26You find your balance, blood circulation right now rushing towards your brain, you need to
04:34balance on your arm, all the weight on your head right now, slowly come down, relax, sit
04:44in Vacharasana, palm on your knee, eyes closed, deep breathing.
04:53We hope you do these positions and your overall fitness and health improve.
04:59Till next time, thank you from Artistic Yoga.