Bhujapidasana & Tittibasana--> Shoulder Pressure Pose & Firefly Pose

Bhujapidasana health Benefits

Bhujapidasana is one of the first arm balancing postures practiced in Ashtanga yoga Primary series.  It is an arm supported posture where the supporters are the palms of the hands. It requires both balance and strength to be able to achieve this posture. 

Tittibasana is a posture that you get into right after Bhujapidasana. It also requires strength of the upper body and additionally you need flexible hamstrings. This is an arm balancing posture that incorporates the legs flexibility with core strength. When the lower body is raised from the mat, the pose strengthens the shoulders and wrists further.

• Both posture strengthen the arms and wrists
• They tone the abdominal muscles and organs
• Both improve balance
• Tittibasana stretches the inner groins and back torso
• May be therapeutic for certain lower back pain, indigestion and constipation

Navasana --> Boat Pose

Navasana Health Benefits

In Ashtanga yoga Primary series Navasana posture is practiced five times for five breaths in a row. In between each five breaths you pick yourself up into Lolasana or pendant pose on an inhale.  This posture is often presented as an abdominal strengthener, which it is, as your core has to be very strong to be able to hold this posture. But more importantly Navasana strengthens the deep hip flexors that attach the inner thigh bones to the front of the spine. This yoga asana also helps in toning the intestines in a very effective manner, making the intestine work the maximum without over exerting.  

• This posture tones and strengthens your abdominal muscles
• Strengthens your spine and hip flexors
• Improves balance and digestion
• Stimulates the kidneys, thyroid and prostate glands
• Aids in stress relief
• Improves confidence

Navasana

Marichyasana A, B, C & D --> Sage Mariachi Pose A, B, C & D

Marichyasana Health Benefits

Marichyasana posture is derived from the name of sage Mariachi. In Hindu mythology Mariachi is the son of Brahma and is one of the seven wise lords of creation who declared the law of dharma or meaning of life of the universe. The seven laws of success are: The law of pure potentiality, the law of giving, the law of karma, the law of least effort, the law of intension and desire, the law of detachment and the law of dharma or purpose of life! 

The postures are challenging and the difficulty increases from A being the easiest and D being the most difficult one. The body needs to be very warmed up before trying these postures. These postures help to restore and maintain the suppleness and mobility of the spine and they massage and give a new supply of blood to the internal organs which helps to rejuvenate the body. 

• These postures stretch the spine and the back muscles
• Increase the flexibility and strength of the spine
• They stretch the hips and hamstrings
• Stretch and loosen the shoulder muscles
• Massage the internal organs and glands make them function effectively
• Open up the breathing passages
• Improve digestion
• Help to relieve fatigue and rejuvenates the body
• May help ease menstrual pain

Marichyasana C