Yoga Gurus

X ARDHA BADDHA PADMOTTANASANA • HALF BOUND LOTUS FORWARD BEND Ardha=half Baddha=bound Padma=lotus Uttana=intense stretch 1. Inhale, place the right heel as close to the navel as possible. 2. Exhale, reach around behind back with right hand and hold onto big toe of right foot. 3. Inhale, lift left arm up. 4. Exhale, bend forward, looking straight ahead, left hand on floor. Drishti: nose. Hold for 5-8 breaths. 5. Inha le, head up, look between eyebrows. 6. Ex hale, fold forward, crown of head towards floor. 7. Inhale, head up, look up. 8. Exhale, spine straight. 9. Inhale, come up. 10. Exhale , leg down to Samastithi. Repeat left side,1-10. Modified posture: hold foot up in half lotus with both hands, 5-8 breaths, don ’ t bend forward. Or bend forward with both hands to the floor, and knee bent .

IX UTTHITA HASTA PADANGUSTHASANA • HAND TO BIG TOE POSTURE Utthita=extended Hasta=hand Pada=foot Padangustha=big toe 1. Inhale, right leg up, hold big toe with first two fingers of right hand, left hand on hip, right leg straight. 2. Exhale, chin towards knee. Drishti: big toe. Hold for 5-8 breaths. Modified posture: hold knee into chest. 3. Inhale, look up, straighten body, keeping leg extended out. 4. Exhale, right leg out to right side, look to left. Drishti: far to side. Hold posture 5-8 breaths. 5. Inhale, leg back to center. 6. Exhale, take foot with both hands, pull leg toward chest (bending elbow), chin toward knee or shin. 7. Inhale, head up. 8. Exhale, hands to hips, hold leg extended straight out in front for 3 breaths. With last exhale bring leg down to Samastithi. Repeat other side. Modified posture: keep knee bent as you bring leg out to side and back in to chest.

VIII PARSVOTTANASANA • INTENSE SIDE STRETCH POSTURE Parsva=side Uttana=intense stretch 1. Inhale, jump feet out 3 ft apart, right foot parallel to edge of mat (90 degrees) left heel turned in (left foot at a 45-60 degree angle). 2. Exhale, hands in prayer behind back, turn hips to right, lift kneecaps. 3. Inhale, look up, open chest. 4. Exhale, press palms together not clasping thumbs or fingers, stretch out and then down, bend from the hips forward over right leg, bring chin toward shin. Pull right hip back so hips are parallel, lift elbows. Drishti : 2nd toe of extended foot. Hold for 5-8 breaths. 5. Inhale, come up. 6. Exhale , turn hips to left, reverse feet. 7. Inhale, open chest, look up and back. 8. Exhale, bend forward over left leg. Hold 5-8 breaths. 9. Inhale, come up. 10. Exhale, hop to Samasthiti. Modified posture: hold elbows behind back instead of hands in prayer, stay at half way down position with head up, spine straight.

T he human body has some sensitive areas known as the centers or the charkas that are responsible for emotions, intuition. They are located in seven important parts of our body. Chakra meditation can focus on one or more chakras. It helps us to get more awareness and consciousness in life. Most of us believe that chakras reflect the life force energy. However, there are chances for charkas to be out of balance. Chakra meditation facilitates rebalancing the energy fields. To start chakra meditation, you can seek out any position you find comfortable. Then relax yourself by taking deep breath and allow your eyes to close slowly. There are two types of approaches in Chakra meditation. You can either imagine your energy being balanced in the chakra spots in your body, or you can see the colors linked with such spots. Hint: many people feel the color approach is easier to practice. Various Types of Chakra in The Human Body • Root Chakra: It is worth to start with your root ch