Yoga

Kerala Ayurveda as practiced in Ayugem Ayurveda yoga & wellness retreat – Munnar represent an untainted form of Traditional Indian Wisdom on Health, Medicine and Wellness. This virgin form of Ayurveda has undergone progressive changes and, in the process, got enriched with immense regional innovations and improvements over the past 5000 years of its Glorious Tradition. Ayurgem Ayurveda effectively integrates all this collectively accumulated achievements of Ayurveda through centuries with modern diagnostic techniques to ensure complete healing. We inherit a legacy of four generations in Proper diagnosis and Authentic treatment by expert doctors using Genuine Ayurvedic Medicines in the most Hygienic and Natural environment.

 

BHUJANGASANA

Bhujangasana, or the Cobra Pose, is a rejuvenating backbend that mimics the raised hood of a cobra. This pose is a cornerstone of Surya Namaskar (Sun Salutation) and is revered for its ability to awaken the body’s energy centers, improve spinal flexibility, and stimulate the digestive and reproductive systems.

 

How to Perform Bhujangasana:
1️⃣ Lie flat on your stomach with your legs extended, feet together, and toes pointing outward.
2️⃣ Place your palms under your shoulders, elbows close to your body.
3️⃣ Inhale deeply, press your palms into the floor, and lift your chest and head while keeping your navel grounded.
4️⃣ Straighten your arms as much as comfortable, keeping your shoulders relaxed.
5️⃣ Gently tilt your head back, stretching your neck and chest.
6️⃣ Hold the pose for 15-30 seconds, breathing deeply.
7️⃣ Exhale and slowly lower your chest and head back to the starting position.

 

ADHO MUKHA SWANASANA

 

Adho Mukha Svanasana, or Downward Facing Dog, is a quintessential yoga pose that offers a full-body stretch. It rejuvenates the body, calms the mind, and energizes the spirit.

🌿 *How to Perform Adho Mukha Svanasana:*
1️⃣ Start on your hands and knees, wrists aligned under shoulders.
2️⃣ Exhale and lift your hips upward, forming an inverted “V” shape.
3️⃣ Press your heels down and extend your arms fully.
4️⃣ Relax your neck and head, breathing deeply for 15-30 seconds.

GOMUKHASANA

Gomukhasana, or Cow Face Pose, is a seated posture that deeply opens the shoulders and hips. It improves posture, flexibility, and mental calmness.

🌿 *How to Perform Gomukhasana:*
1️⃣ *Seated Base Position:* Sit on the floor with legs extended.
2️⃣ *Cross the Legs:* Bend your left knee and place your left foot beside your right hip. Stack your right leg over the left, placing the right foot beside the left hip.
3️⃣ *Position the Arms:* Raise your right arm and bend the elbow, placing your hand behind your head. Bring your left arm behind your back, aiming to clasp your hands.
4️⃣ *Hold the Pose:* Stay for 30–60 seconds, breathing deeply.
5️⃣ *Release Gently:* Unclasp your hands and uncross your legs.
6️⃣ *Repeat on the Other Side:* Switch the leg and arm positions.

SETHUBANDHASANA

Setu Bandhasana, or Bridge Pose, is a rejuvenating backbend that strengthens the spine, opens the chest, and stimulates the thyroid gland. It is often recommended for stress relief, respiratory health, and hormonal balance.

 

🌿 *How to Perform Setu Bandhasana:*
1️⃣ Lie flat on your back with your knees bent and feet hip-width apart.
2️⃣ Place your arms beside your body, palms facing down.
3️⃣ Inhale deeply, press your feet into the floor, and lift your hips and chest upward.
4️⃣ Hold the pose for 15-30 seconds, breathing deeply.
5️⃣ Exhale and slowly lower your back to the ground.

SUKHASANA

 

Sukhasana, or the Easy Pose, is a foundational seated posture used for meditation, pranayama (breath control), and relaxation. Its simplicity makes it accessible to all, promoting a sense of calm and grounding.

🌿 *How to Perform Sukhasana:*
1️⃣ Sit on the floor with your legs crossed comfortably, ensuring your spine is straight.
2️⃣ Place your hands on your knees in *Gyan Mudra* (thumb and index finger touching).
3️⃣ Close your eyes, relax your shoulders, and focus on your breath.
4️⃣ Hold the pose for 5-10 minutes, breathing deeply and mindfully.

TADASANA

Tadasana, or Mountain Pose, is the foundation of all standing yoga postures. It embodies stillness, strength, and stability, much like a mountain. This pose helps align the body, improve posture, and cultivate mindfulness.

🌿 *How to Perform Tadasana:*
1️⃣ Stand upright with your feet together, arms at your sides.
2️⃣ Distribute your weight evenly across both feet.
3️⃣ Inhale deeply, stretch your arms overhead, and interlace your fingers (optional).
4️⃣ Lift your heels slightly, standing on your toes, and stretch your entire body upward.
5️⃣ Hold the pose for 15-30 seconds, breathing naturally.
6️⃣ Exhale and gently lower your arms and heels.

TRIKONASANA

Trikonasana, or Triangle Pose, is a classic standing posture that forms a triangle shape with the body. It stretches the legs, hips, and torso while improving balance, flexibility, and vitality.

🌿 *How to Practice Trikonasana:*
1️⃣ *Starting Stance:* Stand in *Tadasana (Mountain Pose)*, then step your feet 3-4 feet apart.
2️⃣ *Foot Alignment:* Turn your right foot out 90° and left foot slightly inward. Align the heel of your right foot with the arch of your left foot.
3️⃣ *Engage the Legs:* Keep your legs straight and thighs firm.
4️⃣ *Arm Position:* Inhale and lift your arms to shoulder height, forming a T shape.
5️⃣ *Side Bend:* Exhale and reach your torso to the right, placing your right hand on your shin, ankle, or floor. Extend your left arm upward.
6️⃣ *Open the Chest:* Rotate your torso upward, stacking your left shoulder over the right. Gaze at your left fingertips or straight ahead.
7️⃣ *Hold the Pose:* Stay for 5–6 breaths, lengthening with each inhale.
8️⃣ *Come Up Safely:* Inhale and press through your feet to return to standing.
9️⃣ *Repeat on the Left Side:* Turn your left foot out and perform the pose to the left.

VAKRASANA

Vakrasana, or the Twisted Pose, is a gentle seated spinal twist that rejuvenates the spine and massages the abdominal organs. It is beginner-friendly and helps improve digestion, relieve tension, and enhance spinal flexibility.

🌿 *How to Practice Vakrasana:*
1️⃣ *Starting Position:* Sit on a yoga mat with legs extended forward in *Dandasana (Staff Pose)*. Keep your back straight and arms resting at your sides.
2️⃣ *Bend One Leg:* Fold your left knee and place your left foot beside your right knee or inner thigh. Keep the left knee pointing upward.
3️⃣ *Position Your Arms:* Place your left palm on the floor behind you for support. Inhale deeply, then exhale and twist your torso to the left, bringing your right arm across your body. Hook your right elbow around your left knee or hold the knee.
4️⃣ *Maintain Alignment:* Keep your spine tall and both sit bones grounded. Gaze over your left shoulder, avoiding neck strain.
5️⃣ *Hold the Pose:* Stay in the twist for 20–30 seconds, breathing deeply.
6️⃣ *Release Gently:* Inhale and untwist slowly, returning to the starting position.
7️⃣ *Repeat on the Other Side:* Bend your right knee and twist to the right side, following the same steps.

 

VRIKSHASANA

Vrikshasana, or Tree Pose, is a balancing posture that embodies the steadiness and grace of a tree. It enhances focus, strengthens the legs, and promotes inner peace.

🌿 *How to Perform Vrikshasana:*
1️⃣ Stand tall with your feet together and hands by your sides.
2️⃣ Shift your weight onto your left leg and place your right foot on the inner left thigh.
3️⃣ Balance and bring your palms together in front of your chest (Anjali Mudra).
4️⃣ Inhale and extend your arms overhead, keeping your balance.
5️⃣ Hold for 15-30 seconds, then switch legs.

 

 

URDHA MUKHA SWANASANA