Yoga is one of the best mind-body experiences you can give yourself.

Naturally, it
translates really well in the sack with your partner helping you build both intimacy
and a better body. Men may benefit even more from certain yoga postures than
women, thanks to the larger and tighter muscles men generally boast.

It is believed by ancient yogis that for man to harmonize with the environment and
himself, he has to unite the spirit, mind and body, and for all of it to be united, there
must be balance in the physical, emotional and spiritual aspect of life. The way to
maintain and achieve this balance is through meditation, breathing, and yoga
postures. Thus, both the body and the mind are used when practicing yoga
exercises, as it requires perseverance and willpower to be able to perform each of
the yoga asanas. Regular practice of the yoga positions can result in plenty of
benefits, including stimulation of the internal organs and improving blood
circulation. Yoga stretches provide benefits to the mind and body and bring about
balanced energy flow. This is especially helpful for women who are in the
menopause transition or currently in menopause.
Mastering these basic yoga poses will help you strengthen and stretch your muscles
thus improving your posture.
STANDING POSTURES
VEERASANA
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Posture Vira means brave. The way a brave man takes position while attacking his
enemy, the similar position is formed in this asana, hence it is called as Virasana.
Pre position Standing Position. Procedure 1. Take the left foot forward and place the
left foot on the floor at the maximum distance from the initial position. 2. Bring
both the hands together, join the palms and place them on the knees of the left
leg. Bend the left leg in the knee in such a way that the thigh and the calf come in
90 degrees. Keep the right leg straight. 3. Raise the joined hands up and take
them back above the head and then without bending the hands in the elbows,
bend the
head backward and keep the sight backward down.

Position The front leg should be bent in 90 degrees angle and the back leg
should be straight. Keep the toes frontward. The back leg, the back, the neck and
both the hands form a very good arch in this position and this forming of arch is

desirable, too. The body should be weighed backward and keeping the arms near
the ears, the neck should also be bent downwards. Releasing 1. Start bringing
the body forward and place the hands on the knee. Keep sight to the front. 2.
Straighten the knee and restore the hands to their original place. 3. Restore the
left leg to its place and take up standing position.
Duration It should be maintained for at least one minute, to have the desired
strain and benefits; with practice, duration can be increased to three minutes.
Internal In this asana the joints of the legs, the waist, the spinal column and Effects
the neck get curved in opposite direction. As a result of this, the blood circulation
to these joints is regulated. The spinal column becomes elastic and its functioning
improves. There is pressure on the digestive organs and the belly gets stretched,
which promotes their functioning.
Precaution The process of the backward bending should be slow and controlled,
else it becomes difficult to maintain the balance. The loss of balance may prove
injurious to certain parts of the body. Slow and controlled movements help in
having halt at the needed point and avoiding the unwanted strain.
Note: This asana is to be repeated for the right leg also.
TRIKONASANA
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Posture
Pre position Procedure
In this asana the position of the body becomes like a triangle (trikon). And hence, it
is called Trikonasana. Standing Position.
1. Lift the left leg and place it at a maximum distance towards the left. 2. Turn the
toe of the left foot towards the left and inhale. 3. Exhale and bend the left leg in
the knee and place the left hand palm near the left foot toe. 4. Take the right hand
forward straight above the right ear and continue smooth breathing.
Position It is necessary to keep the right hand, mid body and right leg in one
straight line in this asana. The neck and the waist should be kept straight. The arms
of the right hand should be kept touching the right

Releasing

Duration Internal Effects

Precaution
ear. At this stage, the left leg is kept bent at 90 degree angle, the left arm is kept
straight & its palms placed on the floor. In this position the weight of the whole body
comes on the left hand. 1. Exhale and inhaling, bring the right hand to its original
place. 2. Straighten the left knee and bring the left hand to its original place. 3.
Turn the left leg toe to front. 4. Bring the left leg near the right one and take up the
standing position.
It should be kept for one minute on each side. In this asana the weight of the body
comes chiefly on the calves of the bent legs and on the muscles of the hand resting
on the floor and has nice effect on them. The stretching of the body has good effect
on the muscles of those parts and improves their functioning. This asana is useful
for the joints of the waist.
Persons having complaints regarding their waist and the spinal column should do
this Asana under the guidance of Yoga Expert.
Note: This asana is to be done by taking out the right leg.
VRIKSHASANA
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