Ready to find your flow and rejuvenate your spirit? Join me for our weekly yoga sessions and embrace a journey of mindfulness and strength. Let's connect, stretch, and grow together in these nurturing classes: 🌟 Tuesday Mornings Time: 9:30 a.m. Place: Keith Family YMCA 🌟 Thursday Mornings Time: 9:30 a.m. Place: Keith Family YMCA Whether you're a seasoned yogi or just starting, these sessions allow everyone to explore, relax, and find balance. Each class is a blend of mindful movement, breathing techniques, and positive energy – all designed to uplift your body and soul. 🧘♀️ Bring your mat, your openness to new experiences, and let's flow together in harmony and wellness. I can't wait to see you on the mat and share the transformative power of yoga! #YogaWithSonia #MindfulMovement #WeeklyYogaSessions Photo: @benkalraphoto
Ready to find your flow and rejuvenate your spirit? Join me for our weekly yoga sessions and embrace a journey of mindfulness and strength. Let's connect, stretch, and grow together in these nurturing classes: 🌟 Tuesday Mornings Time: 9:30 a.m. Place: Keith Family YMCA 🌟 Thursday Mornings Time: 9:30 a.m. Place: Keith Family YMCA Whether you're a seasoned yogi or just starting, these sessions allow everyone to explore, relax, and find balance. Each class is a blend of mindful movement, breathing techniques, and positive energy – all designed to uplift your body and soul. 🧘♀️ Bring your mat, your openness to new experiences, and let's flow together in harmony and wellness. I can't wait to see you on the mat and share the transformative power of yoga! #YogaWithSonia #MindfulMovement #WeeklyYogaSessions
Ready to find your flow and rejuvenate your spirit? Join me for our weekly yoga sessions and embrace a journey of mindfulness and strength. Let's connect, stretch, and grow together in these nurturing classes: 🌟 Tuesday Mornings Time: 9:30 a.m. Place: Keith Family YMCA 🌟 Thursday Mornings Time: 9:30 a.m. Place: Keith Family YMCA Whether you're a seasoned yogi or just starting, these sessions allow everyone to explore, relax, and find balance. Each class is a blend of mindful movement, breathing techniques, and positive energy – all designed to uplift your body and soul. 🧘♀️ Bring your mat, your openness to new experiences, and let's flow together in harmony and wellness. I can't wait to see you on the mat and share the transformative power of yoga! #YogaWithSonia #MindfulMovement #WeeklyYogaSessions
Ready to find your flow and rejuvenate your spirit? Join me for our weekly yoga sessions and embrace a journey of mindfulness and strength. Let's connect, stretch, and grow together in these nurturing classes: 🌟 Tuesday Mornings Time: 9:30 a.m. Place: Keith Family YMCA 🌟 Thursday Mornings Time: 9:30 a.m. Place: Keith Family YMCA Whether you're a seasoned yogi or just starting, these sessions allow everyone to explore, relax, and find balance. Each class is a blend of mindful movement, breathing techniques, and positive energy – all designed to uplift your body and soul. 🧘♀️ Bring your mat, your openness to new experiences, and let's flow together in harmony and wellness. I can't wait to see you on the mat and share the transformative power of yoga! #YogaWithSonia #MindfulMovement #WeeklyYogaSessions
Ready to find your flow and rejuvenate your spirit? Join me for our weekly yoga sessions and embrace a journey of mindfulness and strength. Let's connect, stretch, and grow together in these nurturing classes: 🌟 Tuesday Mornings Time: 9:30 a.m. Place: Keith Family YMCA 🌟 Wednesday Mornings Time: 10 a.m. Place: Stratford Richardson YMCA 🌟 Thursday Mornings Time: 9:30 a.m. Place: Keith Family YMCA Whether you're a seasoned yogi or just starting out, these sessions are a space for everyone to explore, relax, and find balance. Each class is a blend of mindful movement, breathing techniques, and positive energy – all designed to uplift your body and soul. 🧘♀️ Bring your mat, your openness to new experiences, and let's flow together in harmony and wellness. Can't wait to see you on the mat and share the transformative power of yoga! #YogaWithSonia #MindfulMovement #WeeklyYogaSessions
Ready to find your flow and rejuvenate your spirit? Join me for our weekly yoga sessions and embrace a journey of mindfulness and strength. Let's connect, stretch, and grow together in these nurturing classes: 🌟 Tuesday Mornings Time: 9:30 a.m. Place: Keith Family YMCA 🌟 Wednesday Mornings Time: 10 a.m. Place: Stratford Richardson YMCA 🌟 Thursday Mornings Time: 9:30 a.m. Place: Keith Family YMCA Whether you're a seasoned yogi or just starting out, these sessions are a space for everyone to explore, relax, and find balance. Each class is a blend of mindful movement, breathing techniques, and positive energy – all designed to uplift your body and soul. 🧘♀️ Bring your mat, your openness to new experiences, and let's flow together in harmony and wellness. Can't wait to see you on the mat and share the transformative power of yoga! #YogaWithSonia #MindfulMovement #WeeklyYogaSessions
Ready to find your flow and rejuvenate your spirit? Join me for our weekly yoga sessions and embrace a journey of mindfulness and strength. Let's connect, stretch, and grow together in these nurturing classes: 🌟 Tuesday Mornings Time: 9:30 a.m. Place: Keith Family YMCA 🌟 Wednesday Mornings Time: 10 a.m. Place: Stratford Richardson YMCA 🌟 Thursday Mornings Time: 9:30 a.m. Place: Keith Family YMCA Whether you're a seasoned yogi or just starting out, these sessions are a space for everyone to explore, relax, and find balance. Each class is a blend of mindful movement, breathing techniques, and positive energy – all designed to uplift your body and soul. 🧘♀️ Bring your mat, your openness to new experiences, and let's flow together in harmony and wellness. Can't wait to see you on the mat and share the transformative power of yoga! #YogaWithSonia #MindfulMovement #WeeklyYogaSessions
Ready to find your flow and rejuvenate your spirit? Join me for our weekly yoga sessions and embrace a journey of mindfulness and strength. Let's connect, stretch, and grow together in these nurturing classes: 🌟 Tuesday Mornings Time: 9:30 a.m. Place: Keith Family YMCA 🌟 Wednesday Mornings Time: 10 a.m. Place: Stratford Richardson YMCA 🌟 Thursday Mornings Time: 9:30 a.m. Place: Keith Family YMCA Whether you're a seasoned yogi or just starting out, these sessions are a space for everyone to explore, relax, and find balance. Each class is a blend of mindful movement, breathing techniques, and positive energy – all designed to uplift your body and soul. 🧘♀️ Bring your mat, your openness to new experiences, and let's flow together in harmony and wellness. Can't wait to see you on the mat and share the transformative power of yoga! #YogaWithSonia #MindfulMovement #WeeklyYogaSessions
Half marathon #happiness #marothon #Running #fitness #motivation #yogawithsonia #instareels
Join Sonia at Fierce Fitness for a rejuvenating full body detox yoga flow at 7:15am. Purify, cleanse, and enhance your well-being. Don't miss it! #YogaWithSonia #FierceFitness
#yoga #yogawithsonia #hostalempuries #openinghips #nature so happy to be here and practice yoga 🙏
It's not about someone winning our heart. It's about restoring its aliveness. It's about softening its armor. It's about filling it up with light. When real love enters, it doesn't take anything from us. It gifts us with everything. ~ Jeff Brown May you be filled with ease, joy and glory in 2022. Happy New Year✨💫 #yogawithsonia #yoga #yogagirl #yogapractice #newyear #yogateacher #yogainspiration #yogaposes #himalayas #yogaisforalofus
I am unfolding slowly beacuse blooming takes time - alex elle - #yoga #yogawithsonia #yogapractice #yogateacher #yogainspiration #yogagirl #yogaisforalofus #yogalife #yogaposes
Did you know that beekeepers not only have a 'sweet job', but that they tend to have a longer life than others. Beekeepers have been listed at the top of all longevity professions, and that is a fact! So what is it that causes them to live so long? Hmmmm... It's actually the humming sound that they keep hearing. Yes, the pollution-free environment, honey tasting, the constant bee-stings(provided they are non-allergic), do play a role, but the most important role as mentioned is the the 'hummmmmming' sound that they keep hearing day in and day out. Brahmari Pranayama or Bumblebee Breath is the bee sound that we make as a result of gently covering our eyes and blocking our nose and ears and breathing out aloud from the stomach making a bee-like buzzing sound produced during exhalation. With each exhalation, the 'hummmmmming' sound can get louder and longer. Ten of these a day, at total ease and comfort, - would result in a high degree of relaxation in all the cells of the body. Creating this sound awakens and enlivens all the cells present and increases their functioning as a result of the vibrations that arise. This is one of my favourite breathing practices of Pranayama and one that makes me respect the bees and understand their potency. Where each teaspoon of honey comes from, matters and counts! And once we become aware of power of these little creatures, so too do we learn from the makers of the honey and enact them! How about giving your cells a reason to smile today, a reason to relieve stress, agitation, and anger? Lets calm the body and mind before we sleep..... .....Happy Humming! 🐝 #yoga #yogateacher #yogateacher #yogapractice #yogawithsonia
#selfcaretravel Take The Grumpy Bear 🐻 Travel Prescription 😂 Traveling can be tough, long journeys, especially with kiddos and pets….it’s a challenge- So here’s what ya going to do - ⏰set an alarm for every couple hrs - make it your 🙏peace-in-peace-out🙏 tool …to realign and reset yourself. ❤️when the alarm rings you’ll tune out everything and draw your awareness-into body - becoming fully present - then take a couple deep mindful breaths (always through your nose unless you’re congested) - then choose one stretchy yoga shape that you can do and direct each breath into the tightness , visualizing the breath irrigating and dissolving away the tension. DONE ✔️ Drawing our awareness into our body, calms the nervous, and releasing tension with simple stretches, revs up the inner life-force flow shifting us back into our easy-breezy selves 😎 Happy Friday my ❤️’s
It’s just a mind trap - thinking one pose won’t work and you don’t have time for yoga 🧘♂️ ❤️When you realize that even a single yoga pose, done for 1 meditative minute in the morning can change your day completely - you will do it!! Change YOUR MIND to change your Habits ❤️ Start today..Just one pose every morning. BUT here’s the important part - ❤️For this to work you need complete mental absorption, you must empty your mind of all you need to do next….. ❤️yoke the mind to the body by simply noticing how your body feels in the shape…you let the sensuality of feeling be your anchor. ❤️following each breath as you mentally usher it into the tightness, breath by breath ..witnessing the contraction loosening its grip and then it happens 💎🙌💡 The mind shifts into that flow state….. Big hugs my ❤️’s Xo
...Days when I'm totally centred inside and out #yoga #yogateacher #yogapractice #yogawithsonia #yogaposes #yogalove
And the smallest Cobra I have ever seen! Naturally posing in a natural surrounding. Also known as Bhujangasana. In Sanskrit, “bhujanga” means serpent or snake and “asana” means pose; hence Cobra pose. This invigorating backbend was named such because Bhujangasana reflects the posture of a cobra that has its hood raised. The benefits of Cobra Pose include: A deep Stretch in the muscles of the shoulders, chest and abdomin. It decreases stiffness of the lower back. This asana increases flexibility and also works on Improving menstrual irregularities. The stretching and holding in this pose firms up and tones the buttocks. Practicing this asana also opens the chest and helps to clear the passage of the heart and lungs thereby Improving circulation of blood and oxygen, especially throughout the spinal and pelvic regions. So come on.., let's start hissing! 🐍 #yogawithsonia #yogapractice #yogateacher #yogalove #yogaposes
Yay! And the moment when you feel you have perfected a pose to your best ability after trying and trying and trying for so long!! Sarvangasana also known as the Shoulder Stand. Sarva - Entire, Anga - Body Part, Asana - Yoga posture, Sarva-Anga-Asana literally means asana covering the whole body. Every yogasana has its own benefits…..some for the heart, some for stomach, some for the back, etc. But if you are seeking an asana that can regulate all body parts...this is the asana for you. But mind you, it is not an easy one and needs it's full respect and also needs to be practiced with caution. In Sarvangasana, you uplift the entire body with the support of your hands and shoulders. Word of caution: do not move your neck to the right or left whilst in this asana. Keep your neck in alignment to your spine, else you could severely damage your neck. This asana relieves spinal stiffness if any. Always perform Sarvangasana in the supervision of a yoga expert or instructor. People with high blood pressure, back or neck injuries, slipped disk, cardiovascular diseases, shouldn’t attempt this posture. Come out of the posture gently and slowly and not with a jerk. Follow this asana with Shavasana and/or Matsyasana (fish pose). This asana takes care of your entire system from toes to fingers, and makes the yogi experience a flow of new life within, new vigour, strength and confidence. What an accomplishment! Let's get moving!! #yoga #yogawithsonia #yogateacher #yogspiration
I simply love this pose! Shishuasana is also known as Child's Pose. It is a resting pose. This asana is especially helpful to induce relaxation after various inversions and backbends during a yoga routine. The name Shishu(baby)asana(pose) is derived from Sanskrit and was brought about by the way a baby sleeps. You can incorporate variations to this pose by either stretching your hands away from the body. Or, you could place your hands in alignment with your body heading backwards just as your feet are. And for those of you who are unable to manage this pose, you could make a pillar of your fists and rest your head on the pillar, thereby, ensuring your hips remain seated on your feet. Just breathe in and out of this pose until you are completely relaxed and calm. From here, you could move onto Vajarasana. Let’s be a child again! #yogawithsonia #yogapractice #yoga
Bhekasana or Tadpole Pose. This is my variation of the Tadpole pose. The Frog Pose is a more advanced pose, which you will see on this page in the forthcoming time. Watch this space! Benefits of Tadpole Pose include: Opening of hip joints, thereby reducing strain on the knees. Strengthens the lower back because of its positioning and this asana helps in digestion. #yogawithsonia #yogapractice #yoga #yogaposes #yogateacher Let's get hopping! 🐸
This shows that yoga is very much needed in the eastern part of the Rockaway’s ✨ * * #Repost @humbleyogaandwellness with @make_repost ・・・ Saturday yoga has been amazing thus far and all of the yogis who participate are such awesome humans🧘🏾♀️My heart is so full ♥️ * * #Yoga #Yogi #SaturdayYoga #CommunityYoga #FreeYoga #YogaWithSonia #HumbleYogaAndWellness #HYW
Saturday yoga has been amazing thus far and all of the yogis who participate are such awesome humans🧘🏾♀️My heart is so full ♥️ * * #Yoga #Yogi #SaturdayYoga #CommunityYoga #FreeYoga #YogaWithSonia #HumbleYogaAndWellness #HYW
Marichyasana Variation - with arms around back and on the outside of leg. Sometimes it’s fun to see what our bodies are capable off and finally the smile that comes when you achieve it… so, keep trying and don’t give up. 😊 #yoga #yogapractice #yogawithsonia #yogateacher #yogafun
Try this quick and easy 1 minute yoga session Enjoy! #yogawithsonia #yoga #yogateacher #yogafun #yogagirl
Don’t Judge it…Just Breathe 🧘 Here’s a pose for you: Supra Padanghasana Relieve some lower back tension and stretch those hamstrings - one minute each Use a belt (bathrobe belts work perfectly too - don’t need all the gear to feel the stretch) Lovin ya lots - Happy Wednesday Beautifuls ❤️🙌
Yoga imparts a lasting sense of contentment, stillness, peace, and a deeper connect. #yogawithsonia #yogapractice #yogaposes #yogawithkids #yogateacher
Matsyasana or Fish Pose is one of my favourite poses. The opening of the chest in this asana is extremely rejuvenating. I could stay there for many breathes. It make me feel so alive. Each breath is valued more as it is felt deeper. Following this asana, you will surely experience a certain lightness around your chest and each breath will flow in and out so much smoother. To Practice this pose: Lie on your back. Point your tops away from your body whilst your legs and feet are placed as close to each other as possible. Bring your arms below your back in a bend so that your elbows and forearms are touching the mat. Your upper body weight can comfortably rest on the elbows and forearms. Now lift your shoulders and neck and head. Look at your feet and now bend your head backwards facing outwards. Be sure your head rests comfortably on the floor and your throat is soft. Your entire body weight is well distributed only on the top of your head (lightly), your elbows and forearms, your buttocks, calves and your heels. Breathe. Breathe in and out deep. Stay in this pose while you observe each breath flowing in and out of your chest cavity. Stay in this pose for atleast 10 counts if possible. To come out of the pose follow the instructions to get into the pose backwards. This asana is very beneficial for Asthmatics. You could make this pose more difficult by doing it in Padmasana. Enjoy your breath in this one!! 🐟 #yoga #yogawithsonia #yogapractice #yogateacher
USTRASANA Variation: This asana works on the entire spine whilst stretching the shoulders and giving them strength. This pose opens up the chest and tones the muscles around it thus improving respiration. It also works on the thighs, hips and knees making them stronger for better support. Let's do Yoga!! #yoga #yogawithsonia #soulfulsonia #yogateacher
Aging is a spiritual journey… We come to understand that the road ahead is long and in order to enjoy the whole journey, we need to care for the house we live in, the carriage in which our spirits will journey this life in. When we’re young, our bodies bounce back from everything with ease, but as we get older, we need a little extra TLC. Those who’ve kept that engine oiled over the years and made sure the carriage got good fuel and stretched its legs regularly, are going to fair a lot better. Yoga…the gentle kind #movingenergyyoga is far more than just “instant gratification” - it definitely will be instantly gratifying…after a practice we feel so light, so easy, so clear and, just happy really!! But the real gold lies in the future, all the care and yoga you put in now, all the daily practices dedicated to mind-body connection, begins to pay off many chapters ahead. 🧘♀️It’s never too late to start, it’s always going to be an amazing life changing journey. ❤️Get my “Total Body Yoga Healing” Program - Online - 3hrs of Yoga Classes - everything you need to start. ❤️Link in Profile “You must sow the seed, before you can reap the harvest.” – Scott Reed
I love a cute love-seat sofa 💕 and you know how much LOVE I got for Siestas …just maybe not together 😂🤪 Sweetest Wednesday Beautifuls 😘😎 Get it Girl❤️This Bathing Suit in my Amazon Storefront for you 👙 link in profile
Sometimes we just need #lazyyoga Come home 🏡 Lie down 🛌 Give yourself a hug 🤗 Affirmations: •I am a beautiful powerful spirit having a human experience •I know what my body needs to rejuvenate •I love and care for my body •I choose gentle yoga today to heal and restore my energy •The more I know myself the more I love myself •The better I feel, the better I show up in the world •I am perfect in every way Happy Tuesday My Loves 🙌❤️
Fly, fly little wing Fly beyond imagining The softest cloud, the whitest dove Upon the wind of heaven's love Past the planets and the stars Leave this lonely world of ours Escape the sorrow and the pain And fly again -Celine Dion #yoga #yogawithsonia #yogapractice #nature #yogateacher #celinedion
Simple poses can do wonders to your health. #simplepose #soniajainyogatherapist #yogaineverydaylife #yogaforlife #yogawithsonia #healthylifestyle #simpleyogaposes #singaporeyogacommunity
Winners are the people who dont quit! A big congratulations to both the winners @choudhary_tinsy @manu_sacred_hoops For being consistent and winning the challenge by @crossfityog Congratulations #contestalert #contest #bodyandmindwithmanisha #yogawithsonia #yogainfluencer #yogaforweightloss #weightlosssuccess
Lets continue to Celebrate "International Yoga Day" hosted by @yogaallianceprofessionals 🧘 This is a 23min condensed version of the 45min LIVE Class "Bring Your Sexy Back" Link in Profile 🙌 All proceeds from this class were donated to Save The Children Charity and a portion of all future proceeds will continue to be donated to this charity. 🧘 In this session you will get 6 x favorite clips of yoga poses/sequences to follow along to. Enjoy my love 😘 Sonia x
Goddess pose also known as Utkata Konasana helps us connect with the divine feminine within ourselves. It helps balance our strength and power with deep inner wisdom. Now, more than ever, isbthe time to introspect and connect within and unleash the transformative and creative energy of the Goddess that had always been inside of you. This asana helps tone your core & glutes. It stretches your hips & groin. The stretching and balancing strengthens the muscles of the legs. Practicing this pose correctly lengthens the spine & improves your posture. There are Variations to this pose and you could try those out too! Unleash the beauty and supremacy of you via this asana!! #yogawithsonia #yogapractice #yogaposes #yogainspiration
Stopping to feel the world The sun on my face The sweet scented air The stillness The insect orchestra Buzzing that familiar summer tune These are the scared moments Before we rush off to wherever, These are the moments we honor life and feel her divinity! When I stop and remember I AM part of this divine beautiful pulsating planet, she is my mother, my home for a short time, this is my life experience, this is my gift to enjoy, to soak up all the pleasure and to show up as the sensually-free-spirit I am, so I can give back the breath she gives me, positively charged 🙏 Life is our gift, stopping to feel it is our way of recognizing that and giving back our way of saying thank you 🙏 Wishing you a beautifully charged sensually tuned in & turned on day. XS
Curtsy lunges work on strengthening your legs, glutes and hips. This can be practiced by beginners as is an easy Yoga Pose. Curtsy Lunge Pose is a standing hip opener which is similar to High Lunge Pose (Ashta Chandrasana). In this pose, one exercises and emphasizes muscles that are often underutilized and therefore is a very beneficial pose. The deep twisting and lowering of the hips work on keeping the hips and knees nice, strong and stable. When done correctly, this pose has a great impact on the spine. As the gluteus medius is strengthened in this dynamic pose, the single leg weight bearing helps one improve and build endurance and balance, with time. The movements of this pose adding to a good posture in the making. Come on and add this too to your daily Yoga Asanas! #yoga #yogawithsonia #yogapractice #yogapractice
Vibing away when you make eye contact with a man for a second…and smile 😂😎 Happy Tuesday Gorgeous Ones 😘 #oops #wasjustbeingnice 😂🤪
Fly like an eagle and keep your love for yoga always flying high. Have a great week ahead! #yoga #yogapractice #yogaposes #yogawithsonia
Enjoy this beautiful composition and melt the stress away. https://youtu.be/Z2yCZHK2Zn0 #meditationmusic #yogawithsonia #stressrelieftherapy #stressrelief
This is my favourite pose! Most relaxing and extremely rejuvenating. Balasana is also known as the Child's Pose. Bala means child in Sanskrit. This is a beginners asana and an extremely important resting pose. It is a counter pose for back extension asanas. To practice this pose, kneel on your mat or floor. Place your knees together and your buttocks rested on your feet. Exhale and bend forward and fold your torso over your thighs so that your forehead touches the mat. Feel your torso and spine stretching and lengthening. Hold this pose. Shut your eyes and relax. Keep breathing and relaxing in this pose with each breath. Center your breath, and begin to let your thoughts slow down. Turn your awareness inward. Balasana allows every breath to move fully into the back of the torso and spine. The stretching and lengthening occurs with every deep inhalation and with each exhalation - a deep relaxation. There are a few possible arm variations to Balasana. You can stretch your arms in front of you with the palms toward the floor or bring your arms back alongside your thighs with the palms facing upwards, or place your fist on top of fist woth your head resting on both the wrists. This variation works best for those with a backache. To release the pose, gently use your hands to walk your torso upright to sit back on your heels in Vajarasana. Balasana releases tension in the back, shoulders and chest. Its deep relaxation helps alleviate stress and anxiety. The gentle fold to the body flexes the body’s internal organs and keeps them supple. The fold also lengthens and stretches the torso and the spine. Balasana is a gentle stretch for the back, hips, thighs, and ankles. This resting pose centers, calms, and soothes the brain, making it a therapeutic posture for relieving stress. ☆* Do not practice this pose if you have any medical concerns or issues. Only practice yoga after consulting with your doctor. #yogawithsonia #yogapractice #yogainspiration #yogatrainer
Supta Virasana is also known as the Reclining Hero Pose, Saddle Pose or even Fixed-Firm Pose. Supta means reclined or sleeping and Vira means hero, hence the name. This is an intermediate level asana as it requires intense stretching which can be difficult for those with stiff thighs. This pose offers an extreme deep quad stretch. To practice Supta Virasana sit on orr in-between your heels with your hands rested on your knees. Now gently bend backwards and bend your arms so that your upper body is resting on your elbow and forearm. Your arms are behind you on the mat at this point. As you exhale, lower your upper arms and your upper back - ensure this feels comfortable for your knees and lower back. You should feel a stretch in the midpoint of your thigh muscle. Rest your back completely on the mat with your arms resting to the side and next of your body. Stay here. Relax. Shut your eyes and keep breathing. Feel the stretch and enjoy it. Come out of the pose the way you came into it, gently. Engage your abdominal muscles as you inhale, pushing your hands or elbows to the mat to lift back up. Supta Virasana helps Stretch the feet, ankles, thighs and front of the body. It gently massages and stimulates the lower back, opens up the chest and the shoulders. This asana aids proper digestion and cures acidity and intestinal gas, bloating and burping. Because of the intense stretching that occurs during the practice of this pose, there is a wonderful flow of blood circulation that follows. Also, the stretching results in an improved body posture. Please be vary of this pose if you have any back, knee, or ankle problems. ☆* Do not practice this pose if you have any medical concerns or issues. Only practice yoga after consulting with your doctor. #yoga #yogawithsonia #yogapractice #yogainspiration #yogateacher
Rajvishramasana or Anantasana is also known as the Sleeping Vishnu Pose or Side Reclining Leg Lift Pose. Anantā means 'without end' or 'the infinite one'. To practice this pose, lie on your back initially and then roll over onto your right side. Fold your arm and raise your head and rest it on your right hand. Your feet should be placed one on top of the other. Now bend your left leg. Allign it such that you bring it ahead of your right leg. To make this pose a little more difficult, place your left foot such that it is parallel to your right leg hugging your right lower thigh. Ensure the whole time that your entire body is in one straight line. Let's add an inch of difficulty again. Raise your right leg and suspend it in air. Let your left hand rest on you left knee. Hold. Keep inhaling and exhaling as you keep your eyes shut and enjoy this pose. Feel the stretch and the strengthening that is taking place as you breathe. It is just wonderful! Your balance must be strong despite shut eyes wherein you do not tip forward or backward. Come back on your back slowly and now repeat the pose lying on your left side. It would be best to avoid this pose if you experience sciatica pain, or have spondylitis or slip disc problems. This pose stretches the back of your legs, the sides of your torso and tones your entire body. Rajvishramasana intensively stretches the lower and upper body. The proper stretching of different parts of the body - arms, hips, hamstrings, inner thighs, calves, pelvic floor muscles and groin muscles leads to the strengthening of them. The stretching accompanied with maintaining balance whilst staying in a straight line adds strength to the core and other important parts of the body. The stretching and opening of hips can prove to be quite beneficial for females. The overall act of balance in this pose calms your mind and helps alleviate fatigue. Wouldnt you just love to experience this bliss?!☺️ ☆* Do not practice this pose if you have any medical concerns or issues. Only practice yoga after consulting with your doctor. #yogawithsonia #yogapractice #yogainspiration
Ardha Purvottanasana is also known as Half Reverse Plank Pose. This pose is easier than Purvottanasana as it requires less core strength and is therefore more suited for beginners. Ardha Purvottanasana stretches the entire top (east) side of the body and primarily strengthens the shoulders and arms. Whilst practising this pose it is critical that one ensure that the neck and head, stay aligned with the shoulders. To practice this pose, sit on the floor with your legs in front of you hip distance apart. Bend the knees and place the two feet firmly on the ground. Your feet have to be steady enough to take the whole weight of your hips and legs. Now place your hands behind your buttocks pointing forward. Inhale and lift your body up with the support of only your two hands and feet. Your wrists should be under your shoulders and your lower legs form a 90 degrees angle with the thighs. The trunk should be parallel to the floor. The chest is open to the sky. Do not let your neck fall backwards. Engage your glutes. Close your eyes as you get comfortable in this pose and breathe. Enjoy this pose. To return, lower your buttocks to touch the ground and straighten the legs. Bring the hands closer to you buttocks and rest in this position before your move onto your next pose. Ardha Purvottanasana can be used as a counter pose for forward bending asana. This asana provides a deep stretch to the upper frontal body. It strengthens the arms, wrists, ankles and legs. It gently strengthens the core muscles around the hips, abdomen and spine. It works on removing minor postural issues and helps in the maintenance of balance. As a result of the opening of the front of the body, Ardha Purvottanasana helps boost energy and revitalize he entire body. ☆* Do not practice this pose if you have any medical concerns or issues. Only practice yoga after consulting with your doctor. #yoga #yogawithsonia #yogapractice #yogaposes #yogainspiration
Purvottanasana is also known as Upward Plank Pose. This is a gorgeous spine lifting pose as it gives an intense stretch to the front of the body. Purvottanasana is one the most strenuous basic yoga poses. This pose requires strong wrists, ankles and a strong core that can hold the body up for a few breaths. Purvottanasana is made up of 3 Sanskrit words: Purva - East (which refers to the front of the human body), Uttana - Intense stretch and Asana - Posture. To get into Purvottanasana, sit up with the legs stretched out straight in front of you on your mat. Keep the feet together and the spine erect. Place your palms on the floor around the waist or at shoulder level, the tips of your fingers pointing away from you. Do not bend the arms. Lean back and support the weight of your body with your hands. Make sure your wrists are placed directly under your shoulders in this pose. Now breathing in, raise the pelvis up, now straighten the whole body. Ensure your knees are straight and flatten your feet to the floor. Engage your core and your glutes to further add strength to this pose. Allow the head to comfortably fall back towards the floor. Hold this pose. Breathe. Smile and enjoy. To get back into sitting position exhale and work your way backwards. You could intensify this pose by inhaling and lifting your right foot off the floor and bringing the leg parallel to the floor. Hold for 10 seconds, release with an exhale and repeat with the opposite leg. There are several benefits of Purvottanasana. To start with, this pose strengthens several muscles of the body especially the shoulders, ankles, wrists, thighs as well as the spine. The opening and stretching of the frontal body strengthens the respiratory system. The stretch in the front ensures better functioning of the liver, spleen and kidneys, not to forget the hips and legs. The drop of the head gives relief from stress, tension and anxiety as it refreshes the cells of the brain. ☆* Do not practice this pose if you have any medical concerns or issues. Only practice yoga after consulting with your doctor. #yoga #yogawithsonia #yogapractice #yogainspiration #yogateacher
Vasisthasana is also called Side Plank. Vasistha means 'most excellent, best, richest.' Vasisthasana is a powerful arm and wrist strengthener, the regular practice of which will lead you in improving your core strength and help in all your standing and arm balances. This is an intermediate asana. To practice Vasisthasana, you start of in Adho Mukha Svanasana or Downward Dog Pose. Now shift you weight onto the outside edge of your left foot, and stack your right foot on top of the left. Turn your torso to the right and as you do so ensure you are firmly supported on your left palm which is strongly grounded to the mat. Raise and straighten your right arm up and look at your palm. Engage your core. Smile. Breathe. Enjoy this pose for a few inhalations and exhalations. You will.now return to the original pose and repeat from the opposite side. Such an amazingly graceful pose comes with a bundle of benefits. These include strengthening of the wrists, arms, belly, and legs. It helps stretch the back of the legs. It improves an overall sense of balance. As you hold your body on your side in straight position supported only by one arm and the side of one foot, your abdominal muscles gain strength. Initially this pose might seem difficult but with the progression of time and duration, this pose gets easier to practice. Your posture improves in time, as a result of the regular stretching and strengthening that occurs in this pose. Vasisthasana has many variations, each better than the other. Practicing this pose daily will enhance your physical and internal strength. ☆* Do not practice this pose if you have any medical concerns or issues. Only practice yoga after consulting with your doctor. #yogawithsonia #yoga #yogapractice #yogainspiration #yogaposes #yogateacher
Dandasana is also called the Basic Plank Pose. Danda means 'stick' and asana means 'posture'. Plank Pose is also known as Kumbhakasana, Phalakasana, Santolasana, Utthita Chatturanga Dandasana, Poorvottanasana or Makara Adho Mukha Svanasana. This variety of names is a reflection on the many ways plank pose is used in yoga. This pose is performed in Surya Namaskara sequences and Vinyasa Sequences as a transitional pose. Plank Pose requires a certain extent of strength and endurance and helps refocus, re-energize, and overcome stuck energy or emotions. The best way to get into a perfect alignment in plank pose one should think of their body lifting up and above the pose, rather than sinking into the pose. You need to lie on your stomach, and raise your body with the help of your hands. Your palms should be planted shoulder width apart to the ground. The bent toes of the feet are planted on the mat hip width distance apart. Engage the leg muscles and lift the knee cap. Engage your core by pulling your navel towards the spine. The core is engaged and the belly button is lifting up toward the spine. Hold this pose with strength. Breathe. Hold this pose for as long as you comfortably can. Keep breathing. Ensure that you do not lift or drop the head. It should be held comfortably strong. Dandasana is an ideal pose for people to strengthen their arm, thigh and back muscles, as well as the core. A strong core is very important in yoga and will lead to increased endurance, improved posture, and improved ability in other yoga poses. A strong core leads to a stronger spine and back. The practice of yoga is a very powerful tool to improve bone health. Plank pose specifically builds bone mass in the hands, wrists, feet, arms, and shoulders. As Plank Pose works on the uneven weight distribution throughout the body it improves ones body posture. As Plank Pose works extensively on the core - which is where our 'Prana', our vital life energy stays, practicing this pose energizes both the mind and spirit. ☆* Do not practice this pose if you have any medical concerns or issues. Only practice yoga after consulting with your doctor. #yoga #yogapractice #yogawithsonia
Vajrasana has been named after the shape it takes – a diamond or thunderbolt and that is why takes in this name as well. Vajra’ means diamond-shaped or thunderbolt and ‘asana’ means pose. Vajrasana is a simple sitting yoga pose and this is the only yoga asana that can be performed immediately after a meal as it stimulates the vajra nadi which facilitates digestion. This is one pose that works to solve all your tummy To practice this pose you need to get onto a kneeling position and then rest the hips on your heels. Your toes should point out behind you, and your big toes should touch each other at the back. Your feet form a 'V' shape. Sit comfortably on your feet keeping your head, neck, and spine in a straight line -erect. Place your palms on your thighs, facing upwards. Inhale and exhale and relax in this pose. To get out of this pose, straighten your legs and just pat them to gain the energies in your legs back. Despite its simplicity Vajrasana has a number of positive health benefits. Vajrasana helps reduce discomfort for people in their lower back. It aids digestion and assists with the release of excessive internal gas, relieves and prevents constipation. It aids liver functions as well. Vajrasana strengthens the back, pelvic and thigh muscles. This asana is one of the best poses for concentration and thus acts a a base pose for Pranayama as well as some meditative practices. It helps keep the mind calm whilst keeping the spine erect. You could start practicing this pose after meals and gradually increase the duration that you practice this asana to maximise on its benefits. ☆* Do not practice this pose if you have any medical concerns or issues. Only practice yoga after consulting with your doctor. #yogawithsonia #yoga #yogaposes #yogapractice #yogainspiration
Marjaryasana/Bitilasana is also known as the Cat and Cow pose. Cat-cow pose is a combination of two poses that comprise one of the most basic posture movements which can serve as a warm up for the body. Marjaryasana and Bitilasana is a gentle back bend that loosens up the spine, stretches the back and front of the torso, and releases tension in the neck. With this asana you will become aware of the movement of your upper, middle and lower spine as you lift and arch your back in and out. To practice Cat-Cow pose you need to first come into animal pose on all fours with your hands below your shoulders at shoulder-distance and knees below your hip at hip-distance. Breathe. And as you breathe in, look straight ahead take deep breath and let it go. Inhale again, raise your chin and tilt your head back, push your navel downwards, and raise your tailbone. Compress your buttocks - cow pose. This is to be followed by a countermovement. Exhale and drop your chin to your chest and arch your back up as much as you can - cat pose. Relax your buttocks. Practice atleast 5 cycles of Cat-Cow with synchronized breathing. You can follow this pose up with child pose. This combination of 2 poses helps strengthen the arms, wrists and shoulders and stretches the spine and neck. It also stimulates the abdominal organs, kidneys and adrenal glands. Cow pose helps open the chest. Both together help tone and strengthen the core muscles. This is an easy couple asana that should be practiced daily. ☆* Do not practice this pose if you have any medical concerns or issues. Only practice yoga after consulting with your doctor. #yoga #yogawithsonia #yogapractice #yogainspiration #yogaposes #yogaeveryday
Vishwamitrasana is named after the great Sage, Vishwamitra. Vishwa means ‘the world’, Mitra means ‘a friend’. Sage Vishwamitra is known for his yogic power of compassion towards all the people he used to meet. This pose gives an opening to the heart. As a result of the complexities yet simplicities that existed within Sage Vishwamitra, this asana too is an advanced combination of balancing and twisting. Dedication towards this pose energizes the entire persona of a person and lets you feel more alive. To practice this pose you need to stretch your legs apart in a split while you extend you torso towards one lifted leg. Place your left hand firmly down whilst taking a deep breath in bring your left leg around the straightened left arm. With your right hand, grab hold of your left foot and make your feet touch your third eye. Hold this pose. Inhale exhale. Enjoy. Feel your inner calmness and inner strength. Very gently, return to original position and repeat from the opposite side. This asana provides not just strength and vigor, which utilizes the prana to nourish the life but also helps in establishing a balance within. So, the practitioner is able to tune in and out of their surroundings. Everything becomes possible from the inside when able to see an open ocean of happiness within. The complex nature of Vishwamitrasana offers many benefits. The opening of the chest, improves the respiratory capacity and aids in breathing. The hip opening in this pose ensures more flexibility and motion, thus allowing better circulation and more support for the muscles of the back. Our tummy and waist remain cinched bringing in postural alignment. The gentle twist to the upper body including, chest and shoulder, at the same time releases any tension from the lower back. The simple yet complex stretch of this asana helps relieve sciatica pain as well. Due to the advanced level of this asana, it is highly recommended that you practice this daily and gain its fruits as long as your body is without health complications. ☆* Do not practice this pose if you have any medical concerns or issues. Only practice yoga after consulting with your doctor. #yoga #yogawithsonia
Dhanurasana is also known as the Bow Pose. Dhanu means bow and Asana means posture or pose. The symbolism here is that just as a well-strung bow is an asset to a warrior, so too is a well-stretched body to its owner as it provides one with a good posture and keeps him/her flexible. Dhanurasana is an intermediate yoga pose similar to a backbend. By lifting your torso up and backward, the chest is opened and the back experiences a deep stretch. An ideal asana for those with a daylong sitting job. To get into Dhanurasana, you need to lie on your belly, with your hands to your side - palms facing up. Now, bend your knees and stretch your hands backwards to hold onto your ankles. Inhale and press your pubic bone down, pull your lower belly and legs back and upwards. Simultaneously whilst sliding your shoulder blades down and towards each other , lift your chest such that its opens outwards. Hold this pose for a few breaths. To release from this pose exhale and let go of your ankles and return to original position. Stay on your belly and relax before you proceed to any other pose. The chest, abdominal muscles and the back gain maximum benefits from this asana. Whilst opening the chest, neck, and shoulders, the leg and arm muscles also get toned up. Dhanurasana can provide relief from menstrual discomfort and constipation. With this pose one finds balance in ones core and chest. A must-do yoga pose! ☆* Do not practice this pose if you have any medical concerns or issues. Only practice yoga after consulting with your doctor. #yoga #yogawithsonia #yogapractice #yogaposes #yogainspiration
“The quieter you become, the more you can hear.” - Anonymous Happy Meditation Day 🧘♀️ #meditation #meditationday #yogawithsonia #meditationwithsonia
Urdhva Mukha Svanasana is also known as Upward-Facing Dog Pose. This is a very invigorating backbend that opens the chest and shoulders and strengthens the arms, wrists, spine, buttocks and legs. To practice this pose, you need to lie flat on your belly. From here you need to place your feet such that the weight of your feet and legs rests only on your toes. Now, you need to raise your upper body and have its weight rest on your palms. The entire weight of the body rests on the two palms and the toes whilst the body stays suspended in air. Ensure that your wrists are in line with your shoulders and the neck is not strained. Inhale. Feel the wonder of this pose if you wish with your eyes shut. Stay in the pose for a few breaths. As you exhale, slowly lower your knees, hips and torso back on the mat. The use of so many body parts in this pose leads to an improved posture and flexibility. Practicing this asana regularly helps in strengthening and stretching the entire body. When you stretch your torso while practicing this asana, it works on making it strong and a strong torso helps elevate back pain relieve sciatica and promote a healthy spine in the long run. As this asana stimulates the abdominal organ and stretches the muscles, this works on flushing out the toxins from the body and improves digestion. An improved digestion means enhanced metabolism, increased stamina and energy, regular and easy bowel movement, and better absorption of nutrients. Like Adho Mukho Svanasana, this asana helps relieve fatigue as well as promotes better sleep. Treating mental conditions like anxiety, stress, mood disorders, and mild depression can also be addressed by this pose. ☆* Do not practice this pose if you have any medical concerns or issues. Only practice yoga after consulting with your doctor. #yoga #yogawithsonia #yogapractice #yogaposes #yogainspiration
Downward-Facing Dog One of yoga's most widely recognized poses, Downward-Facing Dog Pose, called Adho Mukha Svanasana is also known as the famous Yoga pose - Downward Facing Fog Pose. This rejuvenating pose provides one with a full-body stretch. To practice this pose, you need to come onto all fours with your hands shoulder width apart and atleast at about 5 inches ahead of your shoulders on the ground. Ensure your palms are firmly grounded and are placed parallel to the edge of the mat. Coming to the feet now, ensure they are hip-width apart and parallel to the side of the yoga mat as well as firmly grounded with soles entirely flat. Now, allow your head to hang freely so that there is no tension in the neck; and look towards your feet. Root down all 4 limbs firmly in the ground and inhale and exhale. Feel the intensity of this stretch as well as the relaxation you gain from it. Hold for a few breaths, relax and release. In this pose, it is more important to keep length in the spine than to have straight legs. So if you find you are rounding or hunching in your back because of your shoulders it would be better to bend your knees than to compromise on a straight back. Also, if your heels don’t flatten out, it is okay. Keep practising this pose until they do! No Yoga pose is without benefits. Ever! Adho Mukho Svanasana is known to strengthen the whole body – upper body, arms, shoulders, abdomen/core, spine, back and legs. It tones the arms and legs; opens and strengthens the shoulders and lengthens the hamstrings and calves. As Adho Mukho Svanasana stimulates blood circulation to the brain, it is very calming to the mind and can help relieve headaches and fatigue. This pose is a great pose to rest the spine between strong backbends and forward bends helping you reconnect with your breath in between. This pose leaves you energized and rejuvenates the body. ☆* Do not practice this pose if you have any medical concerns or issues. Only practice yoga after consulting with your doctor. #yoga #yogawithsonia #yogapractice #yogainspiration
Kakasana is also know as the Crow Pose. Kak means crow. This is an intermediate pose and is often the first arm balance that is practiced in the area of balancing on limbs. Though it looks like it's all about arm strength, the keys targeted areas are the Abdomin, wrist, and upper back. Using all these body parts, one learns where your center of gravity lies and how to distribute your weight so that you can balance know this pose. For Kalasana, begin by being in Malasana. Straighten your legs whilst still keeping your palms steady on the floor. Balance your knees into your armpits. Bend forward keep a gaze a little ahead of your eyes on the floor. Push your body forward gently. As you find the perfect balance your legs would move away from the floor and rise. You can and will engage your thighs for support. Breathe steadily throughout this pose. Focus on the feeling of the body lifting. To come out, exhale and transfer your weight back onto your feet on the floor. Like all yogasanas, Kakasana also comes with its benefits. These include toning and strengthening of the abdominal wall and organs. It also strengthens the wrist, forearms, and abdomen while stretching your upper back. It improves balance and core strength. Mastering this asana builds ones yoga confidence and opens the door to many more poses involving arm balance. It aids in lower back pain and indigestion. It strengthens the back and stretches the inner thighs whilst opening the groin. Strengthening of the arms and wrists is also a resultant of this asana. Most importantly, it builds mental focus and brings about a level of calmness. ☆* Do not practice this pose if you have any medical concerns or issues. Only practice yoga after consulting with your doctor. #yoga #yogawithsonia #yogapractice #yogaposes
Ustrasana is also known as the Camel Pose. Ustra means camel. This is an intermediate-level back-bending yoga posture known to open heart chakra as well as add flexibility and strength to the body. Ustrasana counteracts slouching and relieves lower back pain. To practice this pose, start with kneeling on the yoga mat and place your hands on your hips. Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling. As you inhale, draw in your tailbone towards the pubis as if being pulled from the hips. Arch your back and slide your palms to rest over your feet. Ensure your arms are straightened. Do not strain your neck, let it gently fall to the pull of gravity backwards. It will be more relaxing if you do so. Mind your neck strength. Stay in this posture for at least 5-10 breaths. To come back to the original kneeling position, inhale and relax. All back bending poses must be countered with a forward bend pose. One of the first benefits of practicing Ustrasana is that it improves your posture and counteracts the effects of prolonged sitting and doing computer work. It could help relieve back pain. It mainly stretches your abdomen, chest, shoulders, front of your hips, and front of your thighs. Stretching of the abdomen helps in improved digestion. It also strengthens your back muscles, back of your thighs, and buttocks it works on increasing the flexibility of the spine. ☆* Do not practice this pose if you have any medical concerns or issues. Only practice yoga after consulting with your doctor. #yogawithsonia #yoga #yogalife #yogapractice
Ananda Balasana is also known as Happy Baby Pose. Ananda means ' happy' and 'bal' child or baby, thus Ananda Balasana👶🏻 Ananda Balasana is a very gentle and calming asana which helps increase the intensity of relaxation whilst maximising the stretching of certain body parts. Ananda Balasana is an extremely soothing pose that is great for increasing the relaxation and stretch of the body. To practice this pose you need to lie on your back, fold you legs and hug them. From here you need to roll from side to side like a baby would. Now, whilst lying on your back stretch and straighten your feet out in opposite directions. Stretch your hands out and grab your big toe. Remain in this position for several breaths, inhaling and exhaling deeply. You will at this stage surely resemble a baby lying happily on its back! Don't forget to smile or even laugh in this pose It is important that your shoulders and head remain on the floor for this pose so that you do not develop and neck aches. Should you not be able to grab your toes, you could get hold of your shin or ankles. Ananda Balasana is a relatively easy pose with a bucket ful of benefits. This pose stretches the inner thighs, hamstrings, and groin muscles, whilst loosening the hips and back resulting in more flexibility and mobility. The side-to-side movement provides the spine with a gentle massage thereby easing stress and anxiety and gives a soothing feeling. As a result of the calming effect of this pose, one experiences the removal of tiredness and fatigue. Its relaxation effect lowers the heart rate too. The grounding of the torso will always make one feel more in bliss. Enjoy this pose and make sure you practice it daily. Incase you do not wish to straighten your legs you could leave them folded. The aim is to ground yourself and send you back to your childhood and for you to live in the moment. *☆* Do not practice this pose if you have any medical concerns or issues. Only practice yoga after consulting with your doctor. #yoga #yogapractice #yogaposes #yogateacher #yogagirl #yogawithsonia
Viparita Karani is also called 'Legs Up the Wall' Pose. This rejuvenating inverted yoga posture is considered as one of the most calming and nourishing poses for the body and mind. It is an easy and approachable yoga pose for which you do not need much strength or flexibility. You can easily do this yoga pose every morning or at anytime of the day as long as you practice this asana on an empty stomach. This restorative yoga posture offers a wealth of benefits. Starting from the fact that it is a deeply relaxing pose that calms the nervous system, which in turn, helps lower stress and anxiety. Its inversion works on increasing circulation and elevating the venous drainage thereby relieving tension or fatigue from the legs, feet and even the hips. This in turn helps reduce swelling and pain in the ankles and feet. Increased circulation leaves you more energised and also works towards balancing your blood pressure. As your torso gets grounded, it works on an imporved digestion. It stretches as well as relaxes lower back hence releasing tension in the back. Its deep relaxation improves sleep. For all these reasons, Viparita Karani is a highly recommended pose that needs to be practiced atleast once daily. *☆* Do not practice this pose if you have any medical concerns or issues. Only practice yoga after consulting with your doctor. #yoga #yogawithsonia #yogapractice #yogaposes #yogainspiration #yogateacher
Skandasana is also known as the Side Lunge Pose. Skanda represents ‘a warrior’s position during an attack’ and this pose is dedicated to Kartikeya, the God of War. This often seen yoga pose stretches your hips and hamstrings and helps build your core strength. Skandasana is very simply put, a side lunge exercise that works towards opening up of the hips. It can be practiced as a transitional pose in a flow however, when practiced separately, it deepens the stretch of glutes, hamstrings, and quads muscles. Skandasana is an advanced variation of Malasana. In order to practice Skandasana, sit in Malasana and stretch one leg out while shifting your weight onto the folded leg. Stretch. Feel the pull in your muscles. Fold your hands into namaste and feel an even deeper stretch. Change sides. Keep alternating. Alternating between the legs tones them up leaving you with slim thighs. The benefits of this pose are immense. The transitional right and left movement in this asana engages the abdomen thereby strengthening the core. The accomplishment of this pose requires a deep stretch that loosens up the muscles of hip hamstring, calves, pelvic, etc thus making your lower body supple. The entire weight placement on the knees and ankles results in enhanced blood circulation to these areas thereby strengthening them. The regular practice of this pose would result in it being performed with ease, and when that happens you will notice how relaxing and calming this pose actually is. Practice and enjoy! *☆* Do not practice this pose if you have any medical concerns or issues. Only practice yoga after consulting with your doctor. #yoga #yogapractice #yogawithsonia #yogaposes
Anjaneyasana is also known as Crescent Lunge Pose. Anjaneya means praise and that is exactly what we do in this pose. This is a dynamic standing yoga pose that incorporates the use of all the muscles in your entire body. It stretches and strengthens the lower and upper body, while creating stability and balance in the lower half. It creates a deep stretch for the hips and also become a bit of a back bend if you so wish it to be. For this pose, from a low lunge, drop your back knee onto the mat. Inhale and raise your arms above your head, keeping the arms in line with your ears. You could try for a slight backbend if comfortable. Exhale and release the hands down. Reframe and repeat on the opposite side. Besides working on stretching the legs, groin, and hip flexors, this pose also opens the front torso, chest, and shoulders. It strengthens and tones the lower half muscles. As it is a chest opener, it brings about relaxation and reduction of fatigue. *☆* Do not practice this pose if you have any medical concerns or issues. Only practice yoga after consulting with your doctor. #yoga #yogawithsonia #yogapractice #dailyyoga
Gomukhasana is also known as Cow Face Posture. It helps stretch the arms, triceps, shoulders, and chest. Requiring the practitioner to sit erect. Cow Face Pose: Step-by-Step Instructions Step 1 To achieve this pose you need to sit in Dandasana (Staff Pose), gently bend your left leg, and place it under your right buttock. Fold your right leg and place it over your left thigh. Now, you need to cross your right leg over the left, neatly stacking the right knee on top of the left. Take your right arm over your right shoulder, and stretch it fold your left arm and place it behind your back. Join your fingers together behind you. Now shut your eyes, inhale and feel the stretch. Repeat from the opposite side. Enjoy and relax in this pose. This pose helps stretch your butt and also help relieve tightness in your hips and lower back pain. Doing this pose correctly, opens your shoulders and increases the range of motion for your shoulder joint. One can breathe deeper due to the stretching of the chest. As your hands press into your back in this pose, proper alignment of your spine takes place along with the strengthening of your back. Regular practice of this pose would lead to the leg muscles becoming supple. This is indeed, a very relaxing pose. #yogawithsonia #yogalife #yogapractice #yogadaily
. Badhakonasana is popularly known as the Butterfly Pose and less commonly as the Cobbler Pose. It is one of the simplest and easiest asanas for a beginner. To carry this pose out, you need both the feet tucked close to the groin, clasp your feet tightly with the hands. And now like a butterfly flaps its wings you are to beautifully do the same keeping your feet grounded and legs flapping The intensity of the Butterfly Pose works very gently on the lower body, especially the inner thighs, knees and groin. This simple pose strengthens your spine, muscles of the groins, knees and lower back. It opens up the hips and also helps relieve menstrual discomfort. And finally, Badhakonasana helps in intestine and bowel movement thereby improving digestion. #yoga #yogawithsonia #yogapeacticedaily #yogadaily #yogaathome
Parsva Urdhva Hastasana or standing Side Bend Pose is a natural way to stretch the sides if the body to the max. For this pose, you need to stand with your feet apart at should width. Your arms are to be placed to the sides of your body with your palms gently rest on your outer thighs. Stand tall, yet comfortably. As you inhale, stretch your right hand above your head and on exhalation, bend to the left side. Stay there. Close your eyes and breath in and out. Feel the stretch. Now inhale and come back to original pose. Repeat left side. This pose stretches both sides of the entire body, including the torso, thighs, and shins. It opens up the spine, shoulders, armpits, and belly. Reaching the arms overhead creates space in the chest and lungs thus improving quality and capacity of breathing. By creating space between the vertebrae, this posture helps prepare the spine for deeper stretches and twists for other Yogasanas. #yoga #yogawithsonia #yogapractice #yogaathome Standing up with your arms overhead provides a boost of energy! Dont forget to inhale as you stand erect and exhale as you bend to the side.
Prasarita Padottanasana is also known as Wide Legged Forward Bend. To get into this pose you need to stand with your feet as wide apart as you can -> 3-4 feet atleast or more if you can with your hands stretched on top of your head. Inhale. Now, exhale and keeping your spine straight bend forward and as you fold your upper body to your bottom, stretch your hands to hold the respective sided ankles of each leg. Breathe. Stay there. Feel the stretch and relax in this pose. To come back, inhale and open your fold with your arms back on top of your head. Bring your arms to the sides and feet slowly together. Prasarita Padahastasana helps by Stretching the back and Strengthening the insides of the legs. It also lengthens the spine and stretches the chest and shoulders. This asana helps open the hips and eases the tension on the upper back. This pose increases the strength of each foot as well. Calming of the mind is but a natural effect of this pose. #yoga #yogawithsonia #yogapractice #yogadaily
Uttana Shishoasana is also known as Extended Puppy Pose. Uttana means intense and Shish means Puppy in Sanskrit. This pose is a cross between Child's Pose and Downward-Facing Dog. Extended Puppy Pose lengthens the spine and calms the mind whilst the body is on all fours. This is because the arms, shoulders, and chest get stretched to the maximum and the spine is beautifully extended both upwards and downwards at the same time in this pose. The benefits of Uttana Shishosana are immense. It helps Flexe the spine in two-dimensional. It causes a gentle massage in the lower abdomen area. This pose calms the mind as breathing is relaxed yet controlled. As the chest opens up to a great extent, the flow of oxygen increases thereby also, energizing you. As there is an opposite flow of blood work in the entire body, this pose proves to be very therapeutic. #yoga #yogawithsonia #yogapractice
Trikonasana also known as Extended Triangle Pose is an asana where our body takes the shape of a triangle and as the name suggests, TRI-three, KON-angle, the body points towards three different directions. This forms different angles thereby giving an intense stretch to your trunk, legs and arms. This asana tones the ligaments and improves flexibility. This pose is believed to refresh our body as well as stimulate our digestive system. As you end up bending your body to either side, it improves the flexibility of the spine thereby strengthening your back. Trikonasana involves the whole body and so all body parts get the benefit of this asana from the neck all the way to the feet. 👣 This yoga pose also reduces discomfort during menstruation when practiced regularly. Practicing this asana daily helps reduce stress and anxiety. It relaxes your hormones, and produces the happy hormones ☺️📐 The asana shown here might not be perfect for some. But then again, neither am I. Happy to share a part of the 'imperfection' with you. #yoga #yogawithsonia #yogapractice
Utthan Pristhasana or Lizard Pose is a pose that wonderfully focuses on both your upper and lower body. This asana strengthens and stretches the inner hamstrings and groin while setting up the body for a deeper hip opening. This posture perfectly tones up your glute muscles and also creates a deep stretch in the lower abdominal area by relaxing your stressed muscles. The Lizard pose thus, tightens up your core muscles, which leads to the toning up of your belly. #yoga #yogawithsonia #yogapractice
Kapotasana or Pigeon Pose is a popular yoga pose that stretches your hips and lower back. The regular practice of this pose provides many benefits. It focuses on opening your hips, which supports mobility and flexibility of that joint. Pigeon Pose also stretches your hip flexors and lower back, which are commonly tight due to prolonged sitting thereby reducing the long term stress on the lower back muscles and hips. #yogawithsonia #yoga #yogapractice #yogainspiration
I dedicate the month if May to posting 1 Yogic pose everyday. They will be in no particular order nor preference. 🧘🏻♀️ Hope your knowledge of Yogasanas would increase through these.🙏🏻 #yoga #yogawithsonia