Yoga In Rishikesh

Best Stretches for Ankles and Calf

When we hear the word yoga only one thing comes to our mind is breathing in and out. Do you really think yoga is only about it? Yes definitely breathing process is the foundation of yoga but there surely is a long beautiful building constructed over it. One of its parts is starching which helps you get rid of all your pains. Today we will discuss best 10 minutes stretching for slimming and relaxing your Calves and Ankles.
1. Standing calf stretch (L)
2. Standing calf stretch (R)
3. Down dog steps
4. Single leg down dog (L)
5. Single leg down dog (R)
6. Wall calf stretch (L)
7. Wall calf stretch (R)
8. Ankle Circle.

Standing Calf Stretch

The first one is standing calf stretch. Step your right leg in front and your left leg in back, bend your front leg in the forward direction and keep both of your both hand palms on your right thighs and try to keep your back leg straight. Set your weight down on your thighs at the same time. Try to have both feet flat on the floor. You should be feeling a stretch in the calf of your left leg at this stage. If you want to feel more stretch take a bigger step apart between two legs and push yourself a little lower Let your left heel press onto the floor. Continue to stretch and lengthen your left calf muscles here for 45 seconds. Next one would switch inside to stretch our right calf was the same movement so left leg front, right leg back. Focus on really putting your weight down on your thighs through your palms of your hands and stretching the muscles that got big and bulky.

Down Dog Steps

Now, we’re getting on to the floor for a downward-facing dog. Hands on the floor shoulder-width apart feet hip-width apart, press your hands into the floor. Lift your waist up in the air to form an upside-down V. Here take your time move your hands move your feet through the stretch in the calf as you bend one leg and extend the other leg straight while pressing the heel into the floor. Then switch leg keep moving your legs freely and pushing your arms into the floor to put more weight on the legs and get more stretch in the calves in these 45 seconds. Take a bit of time to relax because the next one is slightly tougher.

Single Leg Down Dog

Alright, shake out your arms and your legs if you need a single lick Down Dog where we’ll get back to down dog position. But this time we’re holding it with right leg extended completely straight and heel on the floor. Bent your left leg and place on top of right leg so that it gets lifted completely off the floor and we’re putting most of our weight on the right leg. For the maximum stretch in the calf, press and push your hands into the floor for more stretch. The next one is the same pose but instead of stretching the left half put left leg on the floor and stack the right leg on the top as you did earlier with the left one, try to push your body weight onto your left leg for the maximum stretch. Hold your core tight so that it will also take away some of the weight from your arms. Continue to focus on the stretch and your left leg. We’re almost done

Wall Calf Stretch

And this is the last one next one is my favorite stretch that I do all the time wherever I get time it’s called wall calf stretch. Go to a wall, stand a few inches away. Keep left foot on the floor; lift your right foot to put your toes on the wall keeping your heel on the floor and flex. Keep your hands on the wall for balance. Gently lean forward into the wall to enhance the stretch that you appear in your break up stretch for 45 seconds. You can also do it on the yoga bar. Now, the same pose leaned closer to the wall for more stretch or uses a Ledge or a yoga block. After 45 seconds change feet and repeat the process. Enjoy the stretch.

Ankle Circle

For Ankle, best stretches are as follows; firstly take your shoes and socks off, sit up straight, nice and tall with your feet straight perpendicular to the ground. Shoulders back and down. Place your palm back on the floor back your hip. You should start with flexing the feet. Pointing the feet in the forward direction then making them flat at the normal position then stretching them backward and then again flat again pointing outward. Continue this for 30 -35 times. After that stretch your right foot forward, pointing outward. Try to make a circle from the ankle. Rotate your foot in the clockwise direction 6-8 times then anti-clockwise direction 6-8 times. Now relax with your right foot. Repeat the same with your left foot. Then relax for a bit then finally start making circles with boot feet first both in the clockwise direction then both in the anti-clockwise direction. This exercise extremely helps you ion releasing the stored stress between your ankles and feet. And finally, you are done.

These were some really basic stretching steps that you can easily involve in your daily life. There are many programs for Yoga in Rishikesh, where you learn how to do these exercises correctly on a regular basis. As students of yoga teacher training in Rishikesh, aspiring yoga teachers must know about these stretches as these can be very beneficial and then can give you immense benefits and relief in pain.

Health Benefit of Gomukhasana

The Health Benefits of Gomukhasana

For people practicing Yoga regularly, Gomukhasana would be a common term. In fact, it is one of the most common yogic poses people practice all across the world. The word, gomukhasana, literally means Cow Face Pose, where Go stands for Cow, Mukh for Face, and Asan for the pose.

Gomukhasana pose is believed to cure many diseases like stiff shoulders, arthritis, and spinal problems. This pose got this Sanskrit- origin name because of the resemblance of body posture with a cow face.

In this post, we will concentrate on the health benefits you can reap while practicing this incredible asana.


  • While practicing this asana, you need to be clear about the hand placement, make sure the leg you place on the top of the side arm is placed in the lower position.
  • If you are suffering from serious neck, shoulder or knee injuries, avoid this Yoga.
  • In case you have tight shoulder, and you find it difficult to touch your fingers, you better use a strap as a prop between the fingers. By doing so, you can gradually lower the distance between your fingers.
  • Those who have frozen shoulders should perform this asana after consultation with their doctor.

Time Duration

It is often advised that you should maintain the gomukhasana posture for 30 to 60 minutes while breathing slowly with even pace. If you can’t preserve moderate breathing then don’t panic; you’ll be able to do it after a few days of practice. Slow breathing is the decisive factor which helps in relieving stress and anxiety.

Benefits of Gomukhasana

Relieves Anxiety and Stress

Whichever yogic pose you like to perform daily, it will benefit you doubly, mentally and physically. A slow and rhythmic pattern of breathing followed during yoga practice offers many mental benefits like killing anxiety and stress.

How to Gomukhasana Pose

Stimulates Kidney

Gomukhasana has shown positive effects on kidney simulation. It allows kidneys to function better, which is helpful for diabetes patients.

Treatment of Sciatica

Sciatica generally occurs when the herniated material produced by a ruptured spinal disc press upon the nerve root emerging from the spinal cord. This problem leads to radiating pain in the thigh, calves and lower back. Gomukhasana can cure and keep you away from sciatic pain.

More Elasticity

Gomukhasana enhances the elasticity of the body parts like – arms, chest, shoulders, gluteus, trapezius, hamstrings, etc. Better mobility results in better flexibility.

Cures Sexual Problems

Gomukhasana has the power to cure sexual ailments by improving blood flow, easing stiffness and relieving stress.

Stiff Shoulders

If you have stiff shoulders, you should practice Gomukhasana. It helps in getting away with the stiffness from shoulders and makes them more flexible.

Full Body Toning

Gomukhasana stretches your chest, shoulders, triceps, hips, thighs and anterior deltoids. Therefore, it helps tone major muscle parts of the body.

Improved Postures

The core benefit of yogic postures is that they help the body with improved postures. Gomukhasana stimulates your shoulders, spine and chest muscle to improve the body’s natural postures.

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Top 6 Easy Yoga Poses With A Partner

Practicing Yoga with a friend, relative, life-partner, loved one or even a fellow trainee makes the experience more interesting. Bonding with a partner over a common interest is a great way to build a relationship. It helps build on each other’s strengths, overcome weaknesses and learn from one another, triggering a friendly competition and better understanding in the process.

Here are few easy yoga poses that you can try out with a partner:

Half Lotus Pose (ArdhaPadmasana)

The Half Lotus Pose requires the practitioner to sit straight, with one foot comfortably folded over the upper thigh of the other leg, spine erect, shoulders rolled back, and hands on the thighs palms facing upwards. An ideal pose to start yoga practice or meditation, getting into posture and staying there does get a lot easy when partners support themselves against each other. Starting with Sukhasana, the easy crossed-legged seated position too could prove effective.  Holding the Half lotus pose for 10 breaths before switching to the other leg is ideal.

Twin Tree Pose (Vrkshasana)

Staying focused to maintain balance is the main challenge of Vrkshasana. Standing on one leg with the other leg folded across the pelvis and the foot snugly resting on the inside upper thigh of the supporting leg, both hands at the chest level or above the head in Anjali mudra, the practitioner must try to hold the pose for up to one minute.  In the twin tree pose, however, partners can hold each other’s hand as they stand side by side in Vrkshasana, raising the other hand above the head to complete the asana.  They may choose to stand close to each other and wrap an arm around their partner’s waist to attempt the Thick Tree pose as well. Comfortable variations too can be effective.

Bound Angle Pose (BaddhaKonasana)

Yet another easy pose for beginners, the Cobbler’s pose that enhances lower body flexibility and massages lower abdomen get quite effective when practiced with a partner.  Sitting supported against a partner ensures a comfortable forward bend and backward stretch as couples take turn holding the posture. Hold the pose for up to 10 breaths if possible.

Buddy Boat Pose (ParipurnaNavasana)

The Buddy Boat pose is particularly effective in working the abdominal muscles, stretching the thigh muscles and arms, straightening the spine, opening the chest, improving digestive function and also the ability to achieve balance.  Sitting at comfortable distance across each other, bend knees to chest, soles of feet touching those of the partner, reach out and hold each other’s wrists, slowly straighten both legs up in the air to complete the pose.  Stay in position for 7 breaths.

Wide-legged Forward Fold Pose (UpavishtaKonasana)

A great asana to strengthen the thigh muscles, this posture is great to stretch out the entire body, relaxing and soothing it in the process.  Sit facing each other, legs stretched wide out with soles of each other’s feet touching.  Hold each other’s forearms by extending hands forward.  Bend forward from the hip, while the partner sits firm with straight spine and hands taut. Hold posture for  up to 7 breaths before getting to normal position and let the partner attempt the pose.

Half Lord of the Fishes (ArdhaMatsyendrasana)

This simple twisting pose gets more effective and comfortable when practiced with a partner.  Slightly modified to suit the practitioners, this asana is attempted by partners sitting back-to-back in easy cross-legged pose, Sukhasana.  Get into this basic posture comfortably.  Raise arms to shoulder height, twist right reaching out for the partner’s left knee with right arm, holding your right knee with left arm to complete the pose as the partner too attempts the same action.  Stay in position for up to 7 breaths before twisting in the opposite direction.

Master advanced Yoga techniques by signing up for a yoga teacher training in Rishikesh.  Yoga in Rishikesh is a spiritual affair, with mind and body nourished by the goodness of nature, and soul purified by the serene, holy environment.  Guided by experienced yoga practitioners, this unique learning experience helps you not only improve your quality of life, but your students as well!

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Benefits of Yoga for Physical Health

Health is influenced by both physical and emotional states of an individual. It is important for the mind to be well-rested and calm to stay physically fit. Yoga is well-known for its healing and restorative effects, making both the mind and body healthier and stronger as well. It can even prove beneficial for sportsmen and women who lead an active life than the rest of us. How does Yoga work to enhance the level of physical health? Let’s check out.

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Stress Buster

Stress is one of the most silent factors, which takes a toll on the health and hence physical state as well, causing an array of problems – headaches, attention loss, blood pressure, sleeplessness etc. The stress hormone, Cortisol is also known to enhance fat retention in the body. The different yoga poses are aimed at calming the mind from anxiety, anger, worries, grief. Any thoughts that trigger stress can be controlled by focusing on deep breathing as one masters each posture.

Enhanced Circulation

Free circulation of air, blood and energy throughout the body is a must for it to stay fit and healthy. The different yoga asanas effectively remove energy blocks and enhance blood circulation to all parts of the body restoring its vitality. Deep breathing pumps in much needed oxygen into the system while the body-twists, head-stands and other postures improve blood circulation to ensure that the oxygen reaches every single cell and energy produced reaches the tip of every nerve.

Posture Correction

An incorrect posture often leads to pains in the lower back, neck, shoulders as there is an extra load at these points. Posture of a human body determines how well energy flows through it. Correct posture makes it easy to make the best use of the limbs without straining them, minimizing problems with joints, slouched or bent spine, uneven shoulders etc.

Improved Muscle Strength and Flexibility

Yoga asanas are classified into different types. Some postures tense the muscles, yet others crunch them, few others twist them etc. They effectively make muscles stronger and the entire body more pliant and flexible. It is possible to locate weak muscle groups and strengthen them as weak muscles tend to twitch and hurt when holding a pose for long.

Optimized Metabolism and Detoxification

Yoga allows the different systems and organs in the human body to function well. Yoga poses apply physical pressure on internal organs goading them into action, improving the metabolism rate and detoxifying the body in the process. Blood and energy freely flowing through the body, it becomes more healthy and immune to diseases as well.

Certified Yoga teachers can help with physical fitness goals no matter the fitness level of the learner. Yoga enthusiasts who wish to become certified instructors can undergo yoga teacher training programs to acquire subject expertise. Learning Yoga in Rishikesh is more satisfying as this is where Yoga originated, thrived and is still fostered and taught with pride and care. Opting for 200 hrs Yoga teacher training in Rishikesh enables trainees to hone their Yoga knowledge and skills in a spiritual and serene setting, away from home and other regular distractions.