Talasana or Palm Tree Pose

“Talam” means palm tree. There are two ways to perform “Talasana”. Let us call them Talasana 1 and Talasana 2. In this pose your body will be standing upright like a palm tree and the hands held up.

How To Perform

1. Stand straight with your legs a little wider placing the palms of your hands on your thighs.
2. Lift your hands up slowly while breathing in. Do not bend your elbows and your hands should touch both the ears during the lift. In this position palms should be facing each other.
3. Now gaining maximum balance raise your body up using the fingers of your feet. While doing this you should be gazing at the finger tips of your hand.
4. Remain in this position for some time.
5. Return back to your feet and then to the initial posture breathing out.
6. Repeat this process five times.

How To Perform

1. Stand upright keeping your feet 1/2 feet apart from each other.
2. Move your hands forward and cross the fingures. Now in this position palms of your hand should face down.
3. Raise your hands slowly while breathing in . Now your hands should touch your ears during the lift.
4. Remaining in this position slowly move the upper half of your body onto the right hand side breathing out. Be careful not to lean forward during this process. Remain in the position till you exhale completely and a little while more.
5. Return to former position while breathing in . Now bend your body towards the left hand side, like you did previously ( In yogasana the physical movement as well as breathing should be performed slowly).
6. Repeat the process for 5 rounds.

Benefits Of Talasana

• Provides relaxation to backbones and hind muscles.
• Cures congestion( Often a reason for back pain)
• Helps in lung expansion.
• Strengthens abdominal muscles.
• Helps in normal delivery of the baby, if the mother had practiced this asana during the initial 3 months of pregnancy.

Cycling

Yoga is increasingly becoming popular in western countries. The benefits of yogasanas are being identified by the western world and more and more people from countries such as United States Of America, United Kingdom, Canada, Australia and almost all European Countries are following yogasana as an integral part of their daily routine. Cycling may sound more western but its origin is in ancient India.

How To Perform Cycling

1. Lie on your back with your legs streched forward. Place your hand on either sides of your body with your palms touching the floor.
2. Raise both of your legs up and move your legs as if you are riding an bycycle. Complete circles with each of your legs
3. Breathe normally during this yoga training
4. The imaginative circles you create with your legs shall be as big as possible.
5. Rest your legs when you complete 6 rounds with each legs.
6. Now move your legs in reverse direction. Do this for another 6 rounds. Wait for few seconds and start again.
7. Now change the direction and create the rounds by moving your legs in forward direction.
8. Again repeat the process in reverse direction by moving the leg backword. Do it for another 6 rounds.
9. Make sure you take enough rest in between changing directions.

Benefits Of Cycling

• Offer strength and relaxation to the abdominal muscles and leg joints.
• Help to stimulate and recharge the nerve function.
• Good for arthritis. This exercise also prevent the possiblity of arthritis.
• One can do this exercise early morning while still in bed.

Gomukhasana Or Cow Face Pose

The sanskrit word Gomukhasana means cow’s face.This asana named because it purportedly resembles the lips and ears of a cow. This asana is good for stretching the arms, hips,and knees.

How To Perform Gomukhasana

1. Sit on the yoga matt with your legs streched forward.
2. Fold your right leg and touch your left buttock with the heel. You will have raise your knees a bit to place your leg in such a manner.
3. Now fold your left leg and take it over the right thighs to touch your buttoc with the heel of your left foot
4. Now take your right hand behind , folding your elbow. Spread your palm and strech it towards your left shoulder.
5. Now lift your left hand and fold your elbow. The elbow should remain above and clove your ear left the finger move behind you and catch the previously positioned right hand fingers. Hold it tight.
6. The spine the neck and the head should remain in straight line
7. Close your eyes. Breath normally. Control and listen to your breath using your mind.
8. Remain in the same position for a few second and return to normal conducting in a reverse order.
9. Change the legs and hands and do the same for the side.

Benefits Of Gomukhasana

• Gomukhasana is good for diabetes patients.
• It is also found effective for neck and back pains.
• This training is good for hind muscles, neck shoulder and chest.
• Gomukhasana is prescribed for sciatica.
• This asana stimulate the kidney functions.
• Gomukhasana is good for arthritis and piles (dry).
• But be careful. Those who suffer from bleeding piles should not do this.