AAYM's Guide to Yogasanas

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At the American Academy For Yoga in Medicine (AAYM), we believe in the transformative power of Yogasanas. These ancient practices are more than just physical postures; they are a gateway to understanding the body, calming the mind, and connecting with the soul. Under the expert guidance of our esteemed mentors,

Surya Namaskar (Sun Salutation)

  • Description: A series of twelve powerful yoga poses that provide a good cardiovascular workout. It’s an excellent way to warm up the body, channelize energy, and sharpen the mind.
  • Benefits: Improves circulation, stimulates the digestive system, and enhances cognitive function.

Matsyasana in Lotus

  • Description: This variant combines Matsyasana (Fish Pose) with the Lotus position to deepen the stretch across the chest and shoulders. It aids in opening up the heart and lung areas, encouraging deeper breathing.
  • Benefits: Enhances respiratory function, stretches the front of the neck, and stimulates the thyroid gland. It also helps relieve tension in the back and neck.

Shavasana

  • Description: Known as the Corpse Pose, Shavasana is a profound relaxation pose, often practiced at the end of a yoga session. It facilitates deep healing and rest, allowing the body to integrate the benefits of the practice.
  • Benefits: Promotes mental and physical relaxation, reduces stress and anxiety, improves concentration, and enhances overall well-being.

Tadasana

  • Description: Tadasana, or Mountain Pose, is a foundational standing pose that helps in aligning the body and mind. It serves as a starting point for other asanas and improves posture.
  • Benefits: Strengthens thighs, knees, and ankles, alleviates sciatica, and reduces flat feet. It also aids in improving body awareness.

Setubandhasana

  • Description: Also known as Bridge Pose, this asana strengthens the back muscles and stretches the chest, neck, and spine. It’s a gentle inversion that calms the brain and rejuvenates tired legs.
  • Benefits: Stimulates abdominal organs, lungs, and thyroid. Reduces anxiety, fatigue, backache, headache, and insomnia.

Vrikshasana

  • Description: Vrikshasana, or Tree Pose, mimics the steady stance of a tree. This balancing pose focuses on concentration while stretching the thighs, torso, and shoulders.
  • Benefits: Improves balance and stability, offers a stretch to the groin and inner thighs. It builds self-confidence and esteem.

Bhujangasana

  • Description: Bhujangasana, known as the Cobra Pose, is a reclining back-bending asana that increases spinal flexibility and invigorates the heart. It is part of the sequence of yoga postures in Surya Namaskar.
  • Benefits: Strengthens the spine, soothes sciatica, and opens the chest and lungs. It also helps to reduce stress and fatigue.

Marjariasana (Cat Pose)

  • Description: Marjariasana, or Cat Pose, involves getting on all fours and moving the spine from a rounded position (flexion) to an arched one (extension). It is usually paired with Cow Pose in a flow to maximize spinal movement.
  • Benefits: This asana is excellent for releasing tension in the back muscles, where a lot of anxiety-related tension is held. The rhythmic movement also helps calm the mind and improves focus, providing mental relief.

Bhramari (Bee Breath)

  • Description: Bhramari, also known as Bee Breath, is a calming breathing practice in which one closes one’s eyes, plugs one’s ears, and makes a high-pitched humming sound like a bee during exhalation. This practice can be done seated or lying down, making it accessible to many.
  • Benefits: Bhramari is especially beneficial for reducing anxiety, as the humming sound helps to soothe the nerves around the brain and forehead. The vibration has a natural calming effect on the body and mind, helping to release stress and cerebral tension.

Nadishodhana (Alternate Nostril Breathing)

  • Description:Nadishodhana, or Alternate Nostril Breathing, is a pranayama technique that involves covering one nostril to inhale, then switching to cover the other to exhale, and vice versa
  • Benefits: This practice balances the brain’s left and right hemispheres and helps ease the mind. It’s particularly effective for reducing anxiety by promoting relaxation and improving mental clarity.

Paschimottanasana (Seated Forward Bend)

  • Description:Paschimottanasana is a seated pose where one extends the legs and reaches forward towards the toes, bending at the waist. This pose stretches the entire backside of the body.
  • Benefits: This forward bend promotes inner peace by calming the nervous system. It can also help alleviate the physical symptoms of anxiety by stretching out tension in the back and hamstring muscles.

Shashankasana (Rabbit Pose)

  • Description:Shashankasana, or Rabbit Pose, is performed by sitting on the heels with the knees hip-width apart, extending the arms forward on the floor, and resting the forehead on the ground. It resembles a rabbit’s shape.
  • Benefits: This pose helps to calm the mind and relieves the tension in the back, neck, and shoulders, areas where stress accumulates. It is a restful pose that can aid in reducing anxiety and promoting emotional balance.

Vajrasana

  • Description:Shashankasana, or Rabbit Pose, is performed by sitting on the heels with the knees hip-width apart, extending the arms forward on the floor, and resting the forehead on the ground. It resembles a rabbit’s shape.
  • Benefits: This pose helps to calm the mind and relieves the tension in the back, neck, and shoulders, areas where stress accumulates. It is a restful pose that can aid in reducing anxiety and promoting emotional balance.

Viparit Virabhadrasana

  • Description:Shashankasana, or Rabbit Pose, is performed by sitting on the heels with the knees hip-width apart, extending the arms forward on the floor, and resting the forehead on the ground. It resembles a rabbit’s shape.
  • Benefits: This pose helps to calm the mind and relieves the tension in the back, neck, and shoulders, areas where stress accumulates. It is a restful pose that can aid in reducing anxiety and promoting emotional balance.

Vajrasana

  • Description:Shashankasana, or Rabbit Pose, is performed by sitting on the heels with the knees hip-width apart, extending the arms forward on the floor, and resting the forehead on the ground. It resembles a rabbit’s shape.
  • Benefits: This pose helps to calm the mind and relieves the tension in the back, neck, and shoulders, areas where stress accumulates. It is a restful pose that can aid in reducing anxiety and promoting emotional balance.

Shashakasana

  • Description:Shashankasana, or Rabbit Pose, is performed by sitting on the heels with the knees hip-width apart, extending the arms forward on the floor, and resting the forehead on the ground. It resembles a rabbit’s shape.
  • Benefits: This pose helps to calm the mind and relieves the tension in the back, neck, and shoulders, areas where stress accumulates. It is a restful pose that can aid in reducing anxiety and promoting emotional balance.

Virabhadrasana

  • Description:Shashankasana, or Rabbit Pose, is performed by sitting on the heels with the knees hip-width apart, extending the arms forward on the floor, and resting the forehead on the ground. It resembles a rabbit’s shape.
  • Benefits: This pose helps to calm the mind and relieves the tension in the back, neck, and shoulders, areas where stress accumulates. It is a restful pose that can aid in reducing anxiety and promoting emotional balance.

Sun Salutations

  • Description:Shashankasana, or Rabbit Pose, is performed by sitting on the heels with the knees hip-width apart, extending the arms forward on the floor, and resting the forehead on the ground. It resembles a rabbit’s shape.
  • Benefits: This pose helps to calm the mind and relieves the tension in the back, neck, and shoulders, areas where stress accumulates. It is a restful pose that can aid in reducing anxiety and promoting emotional balance.

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