How to do Kati chakrasana and Sarvangasana
 

Kati chakrasana

Kati chakrasana,

Wmeans waist rotation pose, is quality for you if you desire to lose useless fats from the waistline and decrease abdomen. In Katichakrasana, you will be twisting the waist proper and left respectively, the everyday exercise of which burns the fats giving you a slim, supple and bendy waist. This pose relieves from constipation, and is advised for college kids and humans who work in workplace for longer hours for its tremendous influence in relieving fatigue, tiredness and stiffness in neck and trunk region. Avoid Katichakrasana if you are pregnant or have any of the troubles like hernia, slip disk, spinal injuries, cervical spondylitis. You must now not do this asana if you had long past thru belly surgical operation in current previous and human beings with excessive blood stress need to be cautious in the course of the practice.

How to do Kati chakrasana

1. Begin with Tadasana, stand straight preserving your toes with no trouble apart.

2. Inhaling, stretch each palms the front of the chest with your fingers are dealing with every other. Distance between the fingers have to stay constant.

3. Rotate your waist to the proper swinging your hands as some distance as viable whilst exhaling. Check your breath and keep this pose as lengthy as you can. Bring your hands earlier than the chest whilst inhaling.

4. Now rotate your waist to the left swinging your palms as a ways as feasible whilst exhaling. Check your breath and preserve this pose as lengthy as you can. Bring your hands earlier than the chest whilst inhaling.

5. This is one cycle. Perform minimal 5 cycles at a time.

Kati Chakrasana Benefits

1. Healthy preservation of the spinal column.

2. Regular exercise of Katichakrasana burns waist and belly fat. Enjoy slim, supple and bendy waist. If you are involved about stomach fat, exercise Katichakrasana day-to-day and lose fats (weight) in the stomach region.

3. Flexible spine, neck and returned muscle - contraction and growth in the neck, back, waist and stomach vicinity massages and tones the muscle mass in these areas massaging the whole vertebral column.

4. Improves bowel movement, helps treatment indigestion and constipation.

5. Strengthened shoulders, neck, arms, returned and thighs.

6. While rotating the waist and shifting the fingers in the equal direction, chest expands and oxygen fills the lungs. This yoga pose helps fight asthma, cough, tuberculosis, etc.

7. Eases muscular stiffness and pressure – human beings struggling from Parkinson’s and Alzheimer illnesses and these with frozen shoulder will be noticeably benefited.

8. Regulates the manufacturing of pancreatic juice, controls diabetes via enhancing the effectivity of pancreas.

9. Improves kidney efficiency, fearful system, helps battle melancholy by means of releasing pranic electricity and elevating mood, stimulates Manipura Chakra, healing procedures uterus problems, strengthens lumbar region, strengthens hands and leg muscles, and more.

Awareness

1. Don’t exercise Katichakrasana if you are pregnant.

2. People with hernia, slip disk, spinal injuries, cervical spondylitis and these who have long past thru belly surgical procedure lately ought to keep away from this asana.

3. If you have excessive blood pressure, be cautious whilst training Katichakrasana. This exercise may additionally reason giddiness and faintness in you.

Sarvangasana

Sarvangasana - Shoulder Stand

 It is additionally a section of the Padma Sadhana yoga sequence. ‘Sarv’ capacity all, ‘anga’ capacity section of a body, and ‘asana’ is posture. As the identify indicates, Sarvangasana influences the functioning of all components of your body. This asana is fantastically recommended in keeping the intellectual and bodily fitness and is additionally referred as ‘Queen of asanas’.

How to do Sarvangasana (Shoulder Stand)

Lie on your again with arms through your side.

With one movement, elevate your legs, buttocks and returned so that you come up excessive on your shoulders. Support your lower back with the hands.

Move your elbows nearer toward every other, and pass your fingers alongside your back, creeping up closer to the shoulder blades. Keep straightening the legs and backbone by using urgent the elbows down to the ground and palms into the back. Your weight must be supported on your shoulders and higher hands and now not on your head and neck.

Keep the legs firm. Lift your heels greater as even though you are inserting a footprint on the ceiling. Bring the large toes straight over the nose. Now factor the toes up. Pay interest to your neck. Do no longer press the neck into the floor. Instead hold the neck sturdy with a feeling of tightening the neck muscle tissues slightly. Press your sternum towards the chin. If you experience any stress in the neck, come out of the posture.

Keep respiration deeply and continue to be in the posture for 30-60 seconds.

To come out of the posture, decrease the knees to forehead. Bring your arms to the floor, arms dealing with down. Without lifting the head slowly convey your backbone down, vertebra with the aid of vertebra, absolutely to the floor. Lower the legs to the floor. Relax for a minimal of 60 seconds.

Sarvangasana (Shoulder stand pose)

Benefits of Sarvangasana (Shoulder Stand)

Strengthens the palms and shoulders and continues the backbone flexible

Nourishes the talent with extra blood.

Stretches the coronary heart muscle mass by using returning greater venous blood to the heart.

Brings remedy from constipation, indigestion and varicose veins.

Contraindications

Consult your doctor earlier than doing the Sarvangasana if you have any of the following fitness conditions: pregnancy, menstruation, excessive blood pressure, coronary heart problem, glaucoma, slip disc, spondylosis, neck ache and acute thyroid problem.

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