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Laghu Shankha Prakshalana (colon cleanse – short version)


In the classical yoga text, the Hatha Yoga Pradipika, six cleansing techniques, called Shat-karma, are described. These are:

Neti (nasal cleansing) Basti (like an enema) Dhauti (alimentary canal cleansing) Trataka (for the eyes) Kapalabhati (breathing technique for purifying the nervous system) Nauli (abdominal churning)

The practice of Dhauti as given in the […]

Sun Salutation with Warrior 1 (Virabhadrasana) and Intense Side Stretch (Parshvottanasana)

Virabhadrasana (Warrior 1)

If you’ve attended a yoga class with me, you would have noted that Surya Namaskar (Sun Salutation) is an integral part of the routine that we practice. Typically, we practice three rounds of Surya Namaskar. In the first round, we go through the basic sequence which has the […]

Marjarasana (Cat & Cow stretch) for a healthy back

Cat Pose

Back pain, especially pain in the lower back, is perhaps the most common reason why people join a yoga class. Many people notice stiffness in the back when they wake up in the morning. Most stretches in a typical yoga routine are geared toward making the spine more flexible, stronger […]

Bhujangasana (Cobra Pose) with video

Bhujangasana (Cobra Pose)

An excellent backward bending pose, Bhujangasana –भुजङ्गासन – [Audio clip: view full post to listen](Cobra Pose) is a beginner level asana which can either be done as part of the Surya Namaskar (Sun Salutation) routine or as an independent asana. It provides a great stretch for the whole back.


Strengthen the back with Shalabhasana (Locust Pose)

Locust – desert

Shalabhasana (Locust Pose) – शलभासन – [Audio clip: view full post to listen] is a beginner level back-bending pose, which is normally practiced along with a couple of other back-bending poses like the Dhanurasana (Bow Pose) and Bhujangasana (Cobra Pose). Even though the basic version of the pose […]

Dolphin Plank Pose

Dolphin Plank

One of the commonly practiced asanas for building strength in the arms and shoulders and also for a strong core is the Chaturanga Dandasana (four-limbed staff pose). This pose is commonly integrated as part of the Surya Namaskar sequence; however, it can also be done independently in association with its […]

Prasarita Padottanasana (Wide-legged standing forward bend)

Prasarita Padottanasana (Wide-legged standing forward bend)

Prasarita-Padottanasana (Wide-legged standing forward bend) (प्रसारित पादोत्तानासन) – [Audio clip: view full post to listen] is a variation of the more commonly practiced Uttanasana (standing forward bending pose). In most of the classes that I teach, we practice the Uttanasana as a part of the Surya Namaskar […]

Asanas for stronger and more flexible quads (part 2)

Virtual chair against wall

This post (part 2) is a continuation on the theme of presenting asanas that are very effective in building strength and flexibility in the quads. Please visit the previous post (part 1) for more asanas.

Quads (short for quadriceps) are the group of four muscles in the top […]

Asanas for stronger and more flexible quads (part 1)


Quads (short for quadriceps) are the group of four muscles in the top part of the thighs. Quads, in combination with the hamstrings (back of the thigh) provide an excellent support structure both for the knees as well as the spine. Strength and flexibility of the quads can usually translate to healthy […]

Strengthen your spine with Chakrasana (Wheel Pose)

Chakrasana (Wheel Pose)

Chakrasana – चक्रासन – (Wheel Pose), also known as the Urdhva Dhanurasana – ऊर्ध्व धनुरासन – (Upward Bow Pose), is a challenging pose which has tremendous benefits for the strength and suppleness of the spine. In the final position it looks like an inverted bow or a semi-circle – hence […]