How to plank properly: Step-by-Step

A plank is a simple, effective bodyweight exercise that requires no equipment and can be performed just about anywhere. It's a perfect precursor to more challenging arm balances. 

Steps to perform Plank pose:-

1. Lie down on your stomach. Hands by the side of your body. 

2. Bring your hands towards your shoulders, keeping your palms on the ground. Ground toes into the mat 

3. Now inhale first and as you exhale, push your body up forming a straight line. The arms are perpendicular to the ground and shoulders are right over your wrists. Keep body stiff 

4. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back. 

5. Hold the pose for 20 seconds and continue breathing. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath 

6. As you inhale, come back to starting position and relax

Watch the video for a better idea on how to perform a standard or high plank.

Please watch, Like and Share.. And don't forget to Practice yourself 👍

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Matsyasana (Fish pose)

Taken from For a stress-free life (Part 3) Tip NO : 85

• Lie flat on your back, with your legs together, and your hands beside your body palms facing the ground .
• Now, bring the elbows close to your body placing them on the mat by the either side of your body.
• Beginners make sure the weight of your body is on your elbows and not on your head. As your chest is lifted, lightly pressurise and tuck in your shoulder blades. As you gain experience you can slowly remove your elbows and balance.
• Hold the position only until you are comfortable. Breathe normally.
• Exhale and release the position, lifting your head first, and then contracting your chest and dropping your back to the ground.
• Relax and repeat .

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Merudandasana

Taken from For a stress-free life (Part 3) Tip NO : 78.

• Merudandasana is an intermediate seated asana that requires balance and flexibility Ardha merudandasana.
• Lie down straight on the mattress with your legs close to each other. Keep the hands straight by the sides of your body, the palms facing down.
• Now inhale and lift one leg 45 degrees up. Focus all power on the leg. Keep the leg straight without any bend on the knees. While doing this the other leg should remain still and straight. Hold the toes pointing forward. Remain in this position for 1 minute and with exhalation lower the leg slowly. Do not put down the leg; place it gently on the mattress. Now repeat with the other leg. Do it 10 times with each leg. Poorna Merudandasana.Here, take in breath and lift both legs up 45 degrees. If lifting is found difficult, give a small downward pressure on either hand which will ease lifting of both legs. Give full power on both legs as said earlier. Hold for 1 min, exhale and lower your legs. Repeat 10 times

Poorna Merudandasana.

Here, take in breath and lift both legs up 45 degrees. If lifting is found difficult, give a small downward pressure on either hand which will ease lifting of both legs. Give full power on both legs as said earlier. Hold for 1 min, exhale and lower your legs. Repeat 10 times .

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Bhujangasana (Cobra Pose)

Taken from For a stress-free life (Part 3) Tip NO : 71.

How To Do Bhujangasana 

• Lie flat on your stomach. Place your hands on the side and ensure that your toes touch each other.
• Then, move your hands forward and place your palms on the floor at chest level.
• Now, keeping your body’s weight on your palms, inhale and raise your head and trunk. Note that your arms should be bent at your elbows, as shown in the picture.
• You need to arch your neck backward. Make sure that your shoulders are away from your ears and shoulder blades are firm
• Keep your feet, knees, thighs, and hip pressed to the floor.
• Hold the asana for about 15 to 30 seconds while breathing normally. Slowly progress to hold the asana for up to 2-3 minutes.
• To release the pose, slowly exhale and bring your upper torso down to the ground . Rest your head on one side, on the mat. bring your hands back to the sides.

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Ananthasana

For a stress-free life (Part 3) Tip NO : 64

How to do this

• Lie flat on your mat and gently turn to the left. Press the outer part of your left foot and heel firmly into the floor. Steady yourself. Maintain a linear awareness.
• Use your left arm to support your head as you lift it off the floor and support it on your palm.  
• Exhale, bend your right leg at the knee, and reach for your big toe with the right arm and grab it. Wait for a few seconds, keeping the posture steady as you prepare to maintain balance. Stay stable.  
• Inhale and slowly stretch the right leg up towards the ceiling. Stretch as far as you can, ensuring your arm and leg are perfectly straight in the final pose.
• Hold this pose for a few seconds to a couple of minutes. Then, release. Wait for a few moments. Relax. Repeat this pose as you turn to your right side, and do it with your left leg for the same amount of time.

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Repeat the whole process. 

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Udhitha Trikonasa ( Extended Triangle pose)

Taken from For a stress-free life (Part 2) , Tip NO : 36 .

This is a standing posture.
How to do this asana step by step

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• Stand facing the long side of your mat with your feet about one-leg distance apart. Turn your right foot so the outer edge of your foot is parallel with the long edge of your mat . Align your heels on the same line.
• Inhale and reach your arms up at the height of your shoulders, in line with your legs. Tuck your lower tummy in. Exhale and bend from your right hip. Reach your right waist long over your right leg, as you bring your right arm down, placing your hand either on the right leg, or on the floor behind right foot.
• Point the left arm straight up to the ceiling, hand in line with your shoulder, palm facing forward. Elongate the left side of the upper body. Keep your neck in line with your spine. Look straight ahead, or tuck the chin slightly and turn to look up towards your left hand.
• Keep your face relaxed and breath gently as you keep pressing through the feet and rotating your ribcage.  Press your right hand on the floor as you reach your left arm up and revolve your gaze up towards your left hand. Maintain the posture for few minutes.
• To come back inhale and strengthen your back foot to rise up gently.  Press your right foot further on to the floor and come back to standing straight. Bring your both hands parallel to the ground at shoulder level, as you breath in and come up.
• Repeat on the other side.

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Ardhachakrasana ( Half wheel pose)

Taken from For a stress-free life (Part 2) , Tip NO : 50 .

This asana is considered to be the opposite posture ( viparithaasana ) of padahasthasana . Every asana should be followed by its viparithasana for reaping maximum benefits from the practice. 

It is recommended that backbends be practiced gently, only moving deeper as the body and mind are ready.

• Start by standing in tadasana hands by the side of your body . Keep your feet at a comfortable distance apart.
• Now half inhale and support your low back with both your hands, palm upwards, with fingers close together. Try to keep your elbows close to each other, strong enough and in position to support your back. 
• Now full inhale and bend backwards slowly and comfortably. Try to bend your neck backwards to look at the floor slowly and to the extent possible for you.  
• Maintain the pose for a few seconds to a couple of minutes, with normal breathing.  Finally come back to starting posture with exhalation. 
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Padahastasana (Hand to toe pose or Head to knee pose)

Taken from For a stress-free life (Part 2) , Tip NO : 43 .

• Padahastasana  is a standing forward fold and one of the basic postures in yoga.
• This is a slightly difficult pose and needs regular practice. It is not advised to practice this asana if you are suffering from health problems like, slip disc, ulcers, cardiac issues, or hypertension.
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Follow these steps carefully for performing the Hand to Foot Pose:

• Step 1: First of all, stand straight on the yoga mat, both hands loose at the sides.
• Step 2: Now, slowly  lift your hands straight up above the head
• Step 3: Exhale and push your buttocks back while bending forward slowly at the waist. Keep your back and upper torso as straight as possible.  Keep bending until your hands touch the ground by the either side  of your feet. Advanced practitioners make sure that your chin touches your knees properly in the final pose.
• Step 4: Once you are comfortably bent, try to breath normally and maintain the pose for a few seconds to  few minutes
• Step 5: Now gradually inhale, take your hands off the ground and slowly come back to tadasana by unbending from the hips. Re-lengthen your front torso.

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Tadasana (Mountain Pose)

Taken from For a stress-free life (Part 2) , Tip NO : 36 .

• The foundation of all standing poses, this pose  makes a great a starting position, resting pose, or tool to improve posture. There are many variations to this asana. Arms can be raised over the head or kept at the sides of the body.
• Stand straight with your legs slightly apart and your hands hanging by the side of your body. Interlock your fingers in front of you.
• Make your thigh muscles firm and slightly tuck the lower part of your tummy in. 
• Look straight and focus on a point opposite to you .
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• Now breathe in and stretch your shoulders, arms, and chest upwards.  Twist your palm as you lift your upper torso. Raise your heels, making sure your body weight is on your toes. Feel the stretch in your body right from your feet to your head.
• Stay in the pose for 30 seconds to 1 minute, breathing slowly consciously and continuously .
• Then, exhale  bringing your heels down, and release. Slowly through practice you can increase the time. 

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Vajrasana (Thunderbolt pose)

Vajrasana (Thunderbolt pose)  

Taken from For a stress-free life (Part 1) , Tip NO : 29 .

How To Do It?

• Sit on the floor as in dandasana, legs stretched in front of you. Make sure that your buttocks are resting on the floor. Now fold your legs from the knee outwardly and bring it near to either side of your thighs. Rest the upper side of the stretched feet on the floor on either side of you near the buttocks, as shown in the pic. 

Vajrasana (Thunderbolt Pose)

• Beginners can kneel on the floor and slowly and gently lower your body such that your buttocks are resting on your heels and your thighs are on your calf muscles.
•  Keep hands on your knees, and sit with your head and back straight.
• Close your eyes to focus on your breathing and to calm your mind. Try to sit as long as comfortable & increase the time
• Precautions and contraindications .
• It is best to avoid this asana if you have a spinal / knee problem or have undergone a knee surgery recently.
• Those suffering from any ailments should practice this pose under the guidance of a yoga coach.
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Dandasana (Staff Pose)

Dandasana  (Staff Pose) 

Taken from For a stress-free life (Part 1) , Tip NO : 22 .

• It is a seated asana It might look very simple, but there's more to Staff Pose than it seems to be.  
• Starting posture is a seated position with the legs extended forward. The palms can be rested on your thighs and then on the floor by the either side of your body. The upper-body should be straight and the back should be completely perpendicular to the ground (as though sitting against a wall). Keep the legs straight and back of your legs close to the ground.
• If your upper body is leaning back, it may be because of tight hamstrings. Try to relax and sit straight.   
• Imagine your spine as the "staff". Close your eyes and observe.. Breath slowly and consciously.  
• Hold the pose for one minute or longer.
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Dandasana ( Staff Pose)

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Shanthi Asana (Supine Relaxation pose)

Shanthi Asana (Supine Relaxation pose)

Taken from For a stress-free life (Part 1) , Tip NO : 15 .

• In this asana the entire body gets relaxed in such a way that even one forgets the body itself. The mind also experiences a rest with awareness. So it is good for both physical and mental relaxation. 
• With regular and long practice, the (relaxation) will be easier,  faster and will  become deeper and deeper. (then you will feel  it is very natural and spontaneous)
• Lie on your back on the ground with hands and feet a little apart. Gently close your eyes. Slightly stretch the body and allow the whole body to relax completely . Become aware of different parts of the body gradually relaxing, starting from toes to head  
• Slowly inhale and let your abdomen relax and bulge Then slowly exhale allowing your abdomen sink inside. 
• Keep your breath awareness  Continue for at least 10 breathing and this can also be extended up to 10 minutes or more as per the need or time availability.
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Shanthi Asana

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Sukhasana (Easy Pose)

Sukhasana (Easy Pose) 

Taken from For a stress-free life (Part 1) , Tip NO : 8 .

• Come into a seated position with hips on the floor. Criss-Cross the legs at the shins. Place the hands on the knees, fingers together or in chin mudra as shown in the picture. Lengthen the body from the crown of the head to the pelvis. Draw the shoulders back and lift the chest. Relax the face and breathe. Sit comfortably, as long as possible . 
• The sitting yoga postures work greatly on building stamina, toning the abdominal organs, massaging the internal tracts, and relieving backaches .
• Practice it every day .  
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Sukhasana

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Yoga Postures - Sirshasana

King of Asanas, Sirshasana

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Embryo Pose, Foetus Pose

When this Asana is demonstrated, it resembles the position of the child when it is in the womb. Hence this is called Garbhasana.

TECHNIQUE

Sit as in Kukkutasana introduce both hands in the space between the thighs and calves. Bring out the elbows of the two hands. Catch hold of the right ear with the left hand and the left ear with right hand. You should perform the last stage of the Asana with great care. Because when you try to catch hold of the ears with the hands, you may fall down backwards. You will have no hands to support the body and you will be helpless. But by practice you can slowly balance the body on the buttocks. Remain in the Asana for 2 or 3 minutes. Repeat it few times.

BENEFITS

The digestive power is augmented. Appetite increases. The bowels become quite free. You will get clear motions. Many intestinal diseases are removed. Hands and legs will become strong.

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