Buzz
1. Mountain Pose
Mountain Pose named Talasana in Sanskrit is the most basic and simplest yoga pose, the foundation for performing subsequent poses. When practicing this pose, you will learn how to stand firm and tall like a mountain.
Benefits:
- This pose helps stretch muscles and bones, so if practiced early, it will help increase height in children and adolescents.
- Improves posture, supports the treatment of hunchback, prevents spinal curvature, effectively reduces back pain.
- Expands the lungs, helps more air flow into the lungs to cleanse and enhance respiratory capacity.
- Helps increase energy for the body. This will contribute to rejuvenating the mind, body, and soul.
- By correctly aligning this pose, you will be able to easily and accurately perform other poses.
Contraindications:
- Insomnia
- Headache, during low blood pressure
Technique:
- Step 1: Stand straight on the yoga mat, with both feet parallel to each other, and keep your back straight. Both hands hang down along the body. Open shoulders, head straight with the back.
- Step 2: Take a deep breath, slowly lift both arms above the head, palms facing each other.
- Step 3: Gently raise the heels and stand on the 10 toes. Shift the body weight onto the toes, straighten the shoulders, arms, and chest.
- Step 4: Breathe out, lower the hands.
2. Cobra Pose
Cobra Pose named Bhujangasana in Sanskrit is the 8th pose in the traditional sun salutation sequence. This pose is quite simple and easy to perform.
Benefits:
- This backbend pose helps keep the spine healthy and flexible; Stimulates digestion, reproductive and urinary systems
- Strengthens the lower organs and buttocks, making the buttocks firmer
- Helps regulate metabolism, improve weight and figure, enhance height
- Opens the lungs, shoulders, and chest; Mildly relieves sciatica and asthma.
Contraindications:
- Herniated disc
- Carpal tunnel syndrome
- Pregnant women
- Recent abdominal surgery
Technique:
- Step 1: Start by lying face down on the floor, legs slightly apart, toes stretched, soles of the feet facing down. Arms are straight down the body.
- Step 2: Slowly move the hands up above shoulder level, spread wide and press the palms down, pushing with the index and thumb. Inhale, using the hands to slowly lift the upper body upward.
- Step 3: Continue to push the body up until you find a comfortable stretching point. Pull the shoulders back and hold the hips, tighten the abdomen, and thighs.
- Step 4: Hold the pose for 15-30 seconds
- Step 5: Exhale, relax the body, return to the prone position, with both hands next to the head. Breathe evenly.
3. Forward Fold Pose
Forward Fold Pose, also known as Queen's Pose, named Uttanasana in Sanskrit. This is a basic but incredibly beneficial pose for health.
Benefits:
- Forward Fold affects the entire body, from the soles of the feet to the legs, the back, the neck, all the way to the scalp and ending between the eyebrows (Impacting all 7 chakras in the body).
- While in this pose, all muscles and connecting tissues in the body are stretched and massaged. Helps in height development.
- Helps soothe and calm the mind, supporting the treatment of headaches and insomnia.
- Massages the internal organs, enhances digestive health, helps the kidneys and liver function better.
- This pose also helps in treating hypertension, asthma, infertility, sinusitis, and osteoporosis.
Contraindications:
- Back, neck injuries
- Pregnant women in the early months of pregnancy.
- People with high blood pressure
Technique:
- Step 1: Start in Mountain Pose. Inhale deeply, stretch both arms upward, exhale, slowly stretch forward, bend deeply, drop the head, touch the chest to the knees, the forehead to the shins, hands beside the feet, drop the head. Keep the legs straight or slightly bend the knees.
- Step 2: Hands still close to the ears. Inhale, slowly stretch both arms upward, exhale, lower down.
4. Seated Forward Fold Pose
Seated Forward Fold Pose is called the pose of longevity because of its surprising benefits. It's also a basic yoga pose, quite simple and easy to practice.
Benefits:
- Greatly impacts the lower back. The back muscles are stretched, blood circulation is enhanced, aiding in height increase.
- The front body muscles are massaged, putting pressure on the abdomen and chest area, thus improving respiratory function and the function of abdominal organs, especially the excretory system. The waist, thighs, and hips become much more flexible.
- Seated Forward Fold also helps in reducing fat in the hips, thighs, and abdominal area.
- Targets chakras 1 to 5, beneficial for hypertension, insomnia, infertility, sinusitis, headaches, dizziness, and nausea. Organs like the kidneys, liver, ovaries, and uterus are positively affected.
- This pose helps in mental relaxation, relieving stress and fatigue.
Contraindications:
- Diarrhea
- People experiencing asthma attacks
Technique:
- Step 1: Sit in a working-seated position, straighten your back, relax your shoulders, let your arms hang down along your body, legs stretched out straight.
- Step 2: Inhale, stretch both arms upward, straighten the back, exhale slowly, stretch forward, bend deeply, head touching the knees, hands holding the feet, lengthen the back, lengthen the neck.
- Step 3: Inhale, stretch both arms upward slowly, straighten the back, exhale, lower down.
5. Wide-Legged Forward Bend
Wide-Legged Forward Bend, known as Trikonasana in Sanskrit, is a fundamental yoga pose. Unlike other poses, this one requires you to keep your eyes open to maintain balance.
Benefits:
- Helps stretch the knees, ankles, legs, chest, and arms, stimulating height growth.
- Completely stretches and helps open the hips, chest, shoulders, and joints.
- Enhances physical health and mental stability, reduces anxiety, and fights depression.
- Improves digestion and stimulates the lower abdominal organs. Reduces binge eating tendencies.
- Helps alleviate back pain, sciatica. This pose is also performed as a therapeutic method for foot problems, neck pain, or physiological issues.
Contraindications:
- Experiencing a hypotension episode
- Pregnant women
- Suffering from diarrhea
Technique:
- Step 1: Stand tall, widen the shoulders.
- Step 2: Use the left foot as a pivot, rotate the right foot outward at a 90-degree angle. Inhale deeply, shift your weight to the right, exhale slowly and lean to the right, right hand touching the shin, keeping the forearm straight. Raise the left hand up, both arms forming a straight line. Hold the pose for 1 minute and breathe evenly.
- Step 3: Inhale slowly, lift the body, push it to the left, close the right leg.
- Step 4: Return to the starting position, repeat the movement 3-5 times.
6. Shoulder Stand Pose
Shoulder Stand Pose, known as Sarvaungasanas in Sanskrit, is a powerful inversion pose. It's also considered an essential pose you need to practice, even if you're already proficient.
Benefits:
- When performed in combination with abdominal and neck locks, it stimulates and opens the vital energy channels (specifically the central and peripheral energy channels), thus enhancing lung function, preventing colds, and refreshing your spine.
- Stretching the muscles in the back reduces basic muscle tension in these areas, helping you eliminate stiffness caused by daily misalignment or weather conditions.
- The thyroid and parathyroid glands receive more blood, improving their function and potentially increasing height.
Contraindications:
- Neck injuries, cervical spine dislocation
- Arm injuries
- Menstruation
- Pregnant women
Technique:
- Step 1: Begin by lying on your back on a mat, legs straight together and arms alongside the body, palms facing down.
- Step 2: On an inhale, lift your legs, buttocks, and lower back up, supporting your back with your hands, two fingers supporting the lower back and two fingers supporting the hips, forming a shoulder stand shape.
- Step 3: Once in the pose, gradually move the elbows closer together. Extend your spine and legs towards the ceiling. Distribute your body weight onto your shoulders and arms. Do not put pressure on the neck or head.
- Step 4: Hold the pose for about 30-60 seconds, breathing deeply. If you feel pressure on your neck or tension in the neck, release immediately.
- Step 5: Exhale, bend your knees, bring them to your forehead, slowly lower your hands towards your buttocks, and lower your spine one vertebra at a time. Straighten your legs, lower your hands.
7. Three-Legged Dog Pose
Three-Legged Dog Pose is a variation of the Downward-Facing Dog pose, one of the most common inversions in yoga.
Benefits:
- Promotes effective blood circulation to the body, stretches the leg joints, and supports body height growth
- Firms up, promotes buttocks fat burning, melts belly fat.
- Helps open the shoulders, chest
- Stretches the spine, improves blood circulation
- Stimulates digestion, respiratory system
Contraindications:
- During a hypotensive episode
- Pregnant women
- Open abdominal wounds
Technique:
- Step 1: Perform the Downward-Facing Dog pose with both hands on the ground. Keep your back straight, hips perpendicular to the floor.
- Step 2: Keep hands on the floor, inhale to create force, slowly lift one leg straight up, flexing the foot towards the floor, heel towards the ceiling.
- Step 3: Keep the hips in place without tilting or swaying for about 15 - 30 seconds. Exhale and lower the leg, switch sides.
- Step 4: Perform the height increasing yoga pose from 4 to 6 times per leg.
8. Wheel Pose
Wheel Pose is an advanced backbend pose, one of the poses of Ashtanga Yoga. Performing this pose requires time to train to soften the body.
Benefits:
- Opens up the lungs, chest, shoulders, beneficial for people with asthma
- Builds strength in the legs, abdominals, buttocks, spine, shoulders, wrists, and arms.
- Stimulates the pineal and thyroid glands, stimulates height growth
- Increases flexibility and strength in the hips, wrists, enhances core strength
- Flexes and softens the spine, helps alleviate back pain
- Assists in treating infertility, asthma, and osteoporosis
- Reduces stress and depression, makes you feel energized
Contraindications:
- Wrist injury, carpal tunnel syndrome
- Hypertension
- Pregnant women
- Open abdominal wounds
Technique:
- Step 1: Lie in a corpse pose. Bend your knees so that the soles of your feet lie flat on the floor and bring them close to your buttocks so that your fingertips touch your heels. Feet are hip-width apart.
- Step 2: Place both hands around the shoulders, fingers spread wide, the highest point of the middle finger touching the shoulders.
- Step 3: Inhale, press into the feet and palms, lift the body off the floor. Lengthen the neck, head facing down, gaze at the tip of the nose, shift the body weight towards the hands, straighten the legs. Hold the pose for about 1 minute, breathing evenly or for as long as you feel comfortable.
- Step 4: Exhale, gently lower the back down, lie in the corpse pose for a few minutes before continuing the practice or ending the session
