Tula Sutra

Happy International Yoga Day!!

My yoga journey has been a huge roller coaster ride.

I am grateful to everyone i met in this journey.
It was definitely love at first site.
In 6th grade, I used to observe other mates doing Chakarasan and getting astonished. And next year, I m doing the same asana and much more than I have ever imagined.

From participating in yoga competitions to practicing yoga for my own mental and physical health to teaching others. Yoga has given me a lot. It has transformed me into a better person.

Thank you ma'am for giving my constant guidance.

Yoga is not about Touching Your Toes. It’s about Unlocking Your Ideas about what You want, Where You Think You Can Go, And How will You Achieve when You get there.

My Mantra--Inhale positivity and exhale negativity

🕉☸Pretzel Stretch☸🕉

-Lay on your back with your knees bent and feet flat on the floor.
- Cross your right ankle above your left knee and open your right knee to the right.
- Lift your left foot off the ground, keeping the left knee bent. Thread your right arm through the space between legs and reach left arm around left leg to interlace hands behind left thigh.
-Guide left knee toward chest and hold for 30 to 60 seconds
-Repeat on the opposite side.

🕉☸Supta Baddha Konasana☸🕉

INSTRUCTIONS

Begin sitting on the floor, legs extended. Bring the soles of the feet together with the knees out to the side, making a diamond shape with the legs.

Lie back either on the floor or a bolster. Place your hands on your belly or out to the sides.

Stay for five to ten breaths, or longer if part of a Yin or Restorative practice.

To come out, roll onto your side and use your hands to help you back up to sitting.

🕉☸Forward Fold ☸🕉

-Stand with the spine erect, feet together and hands besides the body
-Relax your body
-Distribute the weight of the body evenly on both feet
-Slowly bend forward
-While bending forward, imagine that the body has no bones or muscles
-Do not strain or force the bidy
-Interlock your hands at elbow
-Relax the back of your neck
-Maintain your legs and knees active, they should remain straight
-Take a few deep breaths

🕉☸Setu Bandha Sarvangasana☸🕉

Benefits

Opens your shoulders and chest; strengthens your back, glutes, and hamstrings; stretches your hip flexors and thighs; increases flexibility of your spine; calms your mind 

Instruction

1. Lie on your back with your knees bent, feet flat, hip-width apart, heels directly below your knees. Leave your upper arms on the floor and bend your elbows alongside your ribs, pointing your forearms and fingers toward the ceiling. Turn your palms to face one another.

2. Press your elbows and shoulder heads down into the floor, lift your chest, and bring your shoulder blades onto your upper back, wrapping your outer arms toward the floor. Keep your gaze straight up.

3. Press into your feet and slowly send your knees forward, wrapping your outer hips toward the ceiling; then lift your buttocks away from the floor. Lengthen your tailbone toward the backs of your knees.

4. Straighten your elbows and interlace your fingers underneath you, drawing your shoulder blades deeper into your upper back, keeping the tops of your shoulders in line with the base of your neck.

5. Gently press the center of the back of your head into the floor. Broaden your collarbones and lift your chest, bringing your sternum toward your chin. Lightly reach your chin away from your chest, keeping space between the back of your neck and the floor. Simultaneously extend out through your knees as you lift your sternum. Take a few rounds of breath here.

6. To release, unlace your fingers and slowly lower your torso back to the floor.

🕉☸Matsyasana☸🕉

-Lie on your back. Your feet are together and hands relaxed alongside the body.
-Place the hands underneath the hips, palms facing down. Bring the elbows closer toward each other.
-Breathing in, lift the head and chest up.
-Keeping the chest elevated, lower the head backward and touch the top of the head to the floor.
-With the head lightly touching the floor, press the elbows firmly into the ground, placing the weight on the elbow and not on the head. Lift your chest up from in-between the shoulder blades. Press the thighs and legs to the floor.
-Hold the pose for as long as you comfortably can, taking gentle long breaths in and out. Relax in the posture with every exhalation.
-Now lift the head up, lowering the chest and head to the floor. Bring the hands back along the sides of the body. Relax

❤️

🕉☸SITTED TWIST☸🕉

When twisting, Start with twisting your belly first, then the chest, shoulder and finally the head.

Sit in any comfortable position.

This post gives the nice stretch to the upper body release all the tension we have bundled up during the day.

YOGA TO IMPROVE SLEEP CYCLE

Troubles to find sleep?
Many factors can affect our sleep, including stress, poor nutrition habits, current emotional state, environment etc. Poor sleep habits can affect our overall physical, mental & emotional wellness in a negative way.
▪️This sequence includes a mix of restorative & traditional asanas that can help to relax the body/mind; correct posture for opening the chest to provide the diaphragm space for correct breathing and release tension from areas of the body which help us release blocked emotions & anxiety.
▪️TRY THIS▪️
You can practice these on a mat or in your bed, using cushions for the restorative postures.
▪️Breathe deeply & try and stay in each asana for at least a minute, without forcing the body into it. Relax your muscles by focusing on your breath, our greatest natural inner body cleanser & detoxifier.
✨✨✨.





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Do share your experience with us!

🕉☸FOREARM PLANK (Dandasana) ☸🕉

INSTRUCTIONS
Begin in Plank pose.

Lower onto your forearms, one arm at a time. Place your palms down or clasp your hands. 

Make sure that your elbows are directly under your shoulders. 

Firm your shoulder blades into your back and push your heels back. 

Draw in your lower belly and engage your thighs 

Think about moving the front body towards the back body to help lift you up. 

Keep the neck in line with the spine looking to the floor slightly ahead of you. 

Stay in this pose anywhere from 30 seconds to a couple of minutes. 

To come out, rest your knees on the floor

🕉☸Bhujangasana☸🕉

Lie on your stomach with your toes flat on the floor and forehead resting on the ground.

Keep your legs close together, with your feet and heels lightly touching each other.

Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso. 

Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.

Pull your torso back and off the floor with the support of your hands. Checkpoint: Are you putting equal pressure on both the palms?

Keep breathing with awareness, as you curve your spine vertebra by vertebra.  Checkpoint: Are your shoulders away from your ears? Keep your shoulders relaxed, even if it means bending your elbows. With regular practice, you will be able to deepen the stretch by straightening the elbows.

Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras! Don’t overdo the stretch or overstrain yourself. 

Breathing out, gently bring your abdomen, chest and head back to the floor

🕉☸SEATED CAT COW☸🕉

Cat cow increases spinal flexibility, improves hip and pelvic mobility, stretches the abs, back, shoulders and neck, improves posture and alleviates back pain.

In first pose - Inhale all the positive.
In second pose - Exhale all the negativity.

Instructions

Sit feet flat on the ground.

Place the hands on the thighs.

Inhale and arch the back, opening the chest and lifting the chin slightly.

Exhale and round the back, drawing the chin toward the chest.

Repeat slowly.

☸🕉 Salabhasana 🕉☸

Have stiff spine?
This series if for you.
Save, Share, Practice.
Shalbhasana/ locust pose

BENEFITS

Strengthens lower back muscles; tones abdominal muscles while stimulating organs; improves posture

INSTRUCTION

1. Bring your arms down by your sides with your palms facing the floor. Stretch your legs straight out behind you with the tops of your feet on the mat.
2. Bring your forehead or your chin to the mat in preparation. Roll your shoulders back and down to open your chest.
3. Inhale and lift your head, chest, and arms up off the floor. Keep your arms straight behind you. Reach through all 10 fingers and turn your hands so that your thumbs are pointing down. Keep sliding your shoulder blades down your back.
4. Engage your legs so that your knees lift off the floor. At the same time, try not to tighten your butt too much so that your tailbone has somewhere to go as you backbend. Press the tops of your feet strongly into the floor.
5. Keep your gaze on the floor just in front of you so that your neck stays in a neutral position, not cranking up.
6. Stay in this pose for three to five breaths. On an exhale, release down to the floor. Turn your head to one side and rest on your cheek