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19. Gaudasana
Eagle Pose
Garuda = the mythic "king of the birds," the vehicle of Vishnu. The word is usually rendered into English as "eagle," though according to one dictionary the name literally means "devourer," because Garuda was originally identified with the "all-consuming fire of the sunŐs rays."
Eagle pose also known as garudasana improves your balance and stretches your upper back, shoulders and outer thighs. Regularly practicing this pose will strengthen your legs, knees and ankles. This pose opens the pelvic area and creates space between shoulder blades. Your spine should be erect and hips and shoulder face forward. Breathing evenly and gazing at a distance of about 4 or 5 feet away will help you in maintaining balance.
1. Stand in Tadasana. Bend your knees slightly, lift your left foot up and, balancing on your right foot, cross your left thigh over the right. Point your left toes toward the floor, press the foot back, and then hook the top of the foot behind the lower right calf. Balance on the right foot.
2. Stretch your arms straight forward, parallel to the floor, and spread your scapulas wide across the back of your torso. Cross the arms in front of your torso so that the right arm is above the left, then bend your elbows. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. The backs of your hands should be facing each other.
3. Press the right hand to the right and the left hand to the left, so that the palms are now facing each other. The thumb of the right hand should pass in front of the little finger of the left. Now press the palms together (as much as is possible for you), lift your elbows up, and stretch the fingers toward the ceiling.
4. Stay for 15 to 30 seconds, then unwind the legs and arms and stand in Tadasana again. Repeat for the same length of time with the arms and legs reversed.
"Every asana that you perform has immense benefits. It takes at least a yearŐs practice to fully get the benefit of any type of asana, but the effect that it gives is long-lasting and rejuvenating. Benefits of Garudasana are:
Practicing this asana regularly strengthens your legs and hands. It gives a good massage to your calf muscles, thighs, arms and shoulders. It helps you to learn balancing. It increases your concentration. When you perform this asana, your blood vessels automatically get stretched which increases blood circulation and strengthens the blood carrying vessels. It avoids joint-pain and knee pain.
Practice this asana regularly and keep pain away. Twisting exercises are always considered to be the best for the body as they give a good massage to most of your body parts and boost flexibility. Keep practicing and do leave us a comment.
Strengthens and stretches the ankles and calves
Stretches the thighs, hips, shoulders, and upper back
Improves concentration
Improves sense of balance
"1. People suffering from arthritis should only perform this asana under expert guidance.
If you are suffering from knee injuries or any type of pain, please avoid doing this pose or perform only if you are sure of not aggravating an injury. "
"1. Shifting the weight of the body onto the right leg and bending it slightly, lift the left leg up by bending it slightly at the knee. The body is now balanced entirely on the right leg.
2. Cross the left leg over the right leg and hook the top of the left foot behind the right calf. The toes of the left leg should be showing from the left side of the right lower leg. The right leg remains slightly bent at the knee.
3. Bend both arms at the elbows and raise them to chest level. Place the right upper arm over the left upper arm, and continue to entwine the two arms. Touch both hands together in a namaskar pose."

Ardha Padmotthanasana
Parshva Konasana
viparita karani
Vrischikasana I
Supta Baddha Konasana
Jathara Parivarthanasana
Shalabhasana II
Pincha Mayurasana
Shirsha Padasana

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