Savasna--> Corpse Pose

Savasana Benefits

At the end of an intense yoga class it is very important to do the final posture- Savasana, which is held minimum for 8 minutes (this is what I have observed while teaching) although it is best to stay in this relaxing posture for 15-20 minutes . For beginners it can be very difficult to practice Savasana, as it requires stillness, relaxation and concentration on your body parts and breathing.  In our busy lifestyles people forget how to just "be", be still and not think about our work, problems or plans after the class. Another difficulty can be to stay awake for Savasana, which is important to gain all the benefits from it, but don't worry, with time it will become easier and more pleasant if for now it is still frustrating. 

For those who have difficulty to stay in Savasana think of it as a reward after a strong and focused yoga class. Also to make it a little bit easier a teacher can lead you into the posture and relaxation with talking you through the breathing, body relaxation and sometimes with a small relaxing pressure point massage.

After a while you will realise that you cannot do a yoga class without Savasana. 

Benefits

• It relaxes your whole body (muscles and all the organs)
• Savasana improves concentration
• It can cure insomnia (Good to practice in bed before sleeping if having difficulties to fall asleep)
• It releases stress and tension in your body and mind
• It reduces headaches
• Savasana can lower blood pressure
• A few minutes of Savasana can be as good and rejuvenating as a good night sleep

 

Shirshasana --> Headstand

Shirshasana Health Benefits

Shirshana/ Headstand is also called the King of all yoga asanas. It has several health benefits and it is not very hard to achieve the posture with the help of an qualified teacher. You should not practice it at home if you are not comfortable and confident with the headstand. Shirshasana should be held for about 25 breaths, but if it is too much just hold it as long as it feels nice and comfortable. You can even hold the asana for just 5 breaths and with time and experience you will increase the breath count in this posture naturally.
In Ashtanga after the 25 breaths you can also lower your legs to 90 degrees and hold them for 5 breaths and afterwards you lift the legs back up and lower down x5 and finally you come down completely and ALWAYS stay in Balasana/ Childs pose for a few breaths before lifting your body upright. If you get up straight away after a headstand all the blood from head rushes downwards too fast and you can get a head rush, feel dizzy or faint.

• It supplies an enriched oxygenated blood to the brain cells

• It flushes fresh nutrients and oxygen to the face, creating a glowing effect on the skin

• Increases nutrients and blood flow to your scalp, which helps with hair loss problems

• Pituitary and hypothalamus glands get a fresh blood flow and these glands are vital for our wellbeing aw they regulate all other glands in our bodies.

• Adrenal glands are flushed and detoxified, which creates more positive thoughts and negativity and depression decreases

• Blood sugar levels are decreased if practiced regularly

• Headstand gives a rest to the heart and reduces unnecessary strain 

• Can decrease the possibility of occurrence of varicose veins

• Improves digestive system

• It strengthens deep core muscles especially when lowering the legs to 90 degrees

• Memory improvements and sleeping disorders have been improved if practiced regularly

Matsyasana & Uttana Padasana --> Fish Pose & Intense Leg Pose

Matsyasana & Uttana Padasana Health Benefits

In Ashtanga yoga, Matsyasana is practiced with legs in Padmasana/ Lotus pose, while holding the feet with your hands. It gives a deeper arch in your back and deeper stretch in your chest and throat. Those, who cannot do a Lotus pose or don’t feel comfortable in it, can have easy crossed legs or straight legs for the posture. Matsyasana is usually performed after Sarvangasana/ Shoulderstand where you stretch the neck and spine and compress the chest and after that you do Fish pose to stretch your body the other way, arch your back and stretch the chest and shoulders to even out the body. It also expands the ribcage and so expands your lung capacity.

•  Stretches intercostal muscles (muscles between your rib

•  It relieves tension in your shoulders, neck and throat

•  Stretches your abdominal muscles and your inner organs

•  Relieves stress and anxiety

•  Improves posture (good for people with rounded shoulders)

•  Clears up the respirator system

Uttana Padasana in Ashtanga is performed with the back arched same as in Fish pose with crown of the head on the floor while legs and arms are raised up straight. It is an intense pose, and can be difficult for beginners, but it can be very quickly achieved if practiced regularly.  It is beneficial for those having back pain and stomach disorders. It is also very good for strengthening abdominal muscles and back muscles.

•  Improves digestion and relieves constipation

•  Strengthens the abdominal muscles and organs

•  Strengthens back, hip and thigh muscles

•  Can cure back pain

•  Increases blood circulation in the whole body

•  Improves the function of reproductive organs