Sermia Institute of Wellness Training Center

Vajrasana:
Vajrasana, also known as the "diamond pose" or "thunderbolt pose", is a seated yoga pose that involves kneeling and sitting back on your heels. It's a simple and popular pose that's often used for meditation and breathing exercises.

Benefits:-
* Digestion: Improves digestion, bowel movements, and relieves constipation
* Back pain: Relieves lower back pain, sciatica, and tension
* Rheumatic pain: Increases flexibility in the hips, knees, ankles, thighs, and feet
* Circulation: Improves circulation in the pelvis
* Focus: Improves concentration and focus
* Hypertension: Helps manage symptoms of hypertension

How to do it:-
1. Kneel down
2. Bring your knees close together
3. Sit back between your calves
4. Pull your feet as close to your buttocks as you can
5. Ensure that your back is straight
6. Stretch your arms out forward and bring your palms to cover your knees

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'യോഗ' എന്ന വാക്കിന്‌ 'സംയോജിപ്പിക്കുന്നത്‌' എന്നണര്‍ത്ഥം.
ജീവാത്മാവിനേയും (നമ്മുടെindividual soul ) പരമാത്മാവിനേയും (cosmic soul) സംയോജിപ്പിക്കുന്നതാണ് 'യോഗ' .

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Padahastasana (Standing Forward Bend Pose):
Padahasthasana is important for your health as it invigorates the nervous system. The stretching of the muscles in the back of the leg and lower back (lumbar region) relives stiffness and improves blood supply. Regular practice of this asana stimulates digestion enhancing the functions of various digestive organs thereby getting things moving effectively inside the digestive tract. This asana is best to eliminate excess belly fat.

How to do Padahastasana:-
1. You can stand erect with your feet kept close together.
2. Inhale deeply and slowly.
3. Stretch both your arms straight above your head.
4. Keep your body erect and feel it stretch upwards.
5. Exhale. Bend forward and down with your arms outstretched.
6. Keep your knees straight and your head close to your knees.
7. Grip the back of your lower legs (your calves) with your hands.
8. Breathe evenly. Maintain the position for up to a minute.

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Prayer pose or Pranamasana:
The prayer pose in yoga is called Pranamasana. It's a grounding pose that can improve digestion and flexibility.

How to perform Pranamasana:-
* Stand with your feet hip-width apart.
* Exhale and bring your palms together in front of your chest.
* Point your tailbone down and reach the crown of your head up.
* Relax your shoulders and widen your collarbones.
* Engage your core and thighs, and lift your kneecaps.
* Hold the pose and breathe slowly and deeply.

Benefits:-
->Improves digestion
-> Increases flexibility
-> Strengthens the core
->Opens the shoulders and neck

For More Details, contact Sermia Institute of Wellness Training Center, 81290 11961 / 082817 06915
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