Yoga with Mathi

🌹🧘‍♀️🌹Pigeon Pose (Eka Pada Rajakapotasana) – Benefits are :-

• Opens hips & groin

• Deep stretch for glutes and hip flexors

• Releases lower back tension

• Improves hip mobility & posture

• Helps relieve sciatica disc hiomfort

• Stimulates pelvic organ

• Calms the nervous system & reduces stress

• Prepares body for meditation & deeper stretches

Side Angle Pose

(Utthita Pārśvakoṇāsana)

Benefits are :-
• Strengthens legs, knees, and ankles
• Stretches hips, groin, spine, and side body
• Improves balance and posture
• Engages core muscles
• Increases flexibility and stamina
• Opens chest and shoulders, improves breathing

Crescent Lunge - Anjaneyasana

Benefits are

• Strengthens legs, hips, and glutes

• Improves hip flexor and thigh flexibility

• Enhances balance and lower-body alignment

• Activates core and improves posture

• Builds stability in knee, ankle, and foot arch

Bridge Pose (Setu Bandhasana)
– Benefits are

• Strengthens glutes, thighs, and lower back
• Improves spinal flexibility and posture

• Opens chest, shoulders, and hips
• Stimulates abdominal organs and digestion

• Helps reduce lower back pain

• Calms the mind and relieves stress & fatigue

• Improves blood circulation and breathing

Chair Pose (Utkatasana) –

Benefits

• Strengthens thighs, hips, glutes & calves

• Activates core and improves balance

• Builds leg endurance and stability

• Improves posture and spinal
alignment

• Tones arms and shoulders

• Boosts circulation and energy

• Enhances focus and mind–body connection

Halasana (Plow Pose) –

1. Lie flat on your back, arms beside your body, palms down.

2. Inhale and lift both legs up to 90°.

3. Exhale, lift hips and take legs over the head.

4. Touch toes to the floor behind your head (knees straight if possible).

5. Keep arms on the floor or interlace fingers for support.

6. Hold for 15–30 seconds with slow breathing.

7. Slowly release and return to lying position.

Avoid if you have neck injury, slip disc, severe back pain, or during pregnancy.

Seated Spinal Twist (Ardha Matsyendrasana Variation)

Benefits are :-
• Improves spinal mobility and supports a healthier posture
• Releases tension in the back, shoulders, and neck
• Stimulates digestion by gently compressing abdominal organs
• Opens the chest and rib cage for better breathing
• Enhances hip and glute flexibility

Triangle Pose (Trikonasana)

Benefits are :-
• Opens the chest and improves breathing
• Strengthens legs, core, and obliques
• Stretches hamstrings, hips & side body
• Improves balance and stability
• Enhances spine flexibility
• Relieves back and shoulder tension
• Boosts digestion by stimulating abdominal organs

ဒီဇင်ဘာ ၁ ရက်နေ့ မှာ တစ်ရက် တာ
ယောဂ သင်တန်း တစ်ခု လုပ်ဖြစ်ခဲ့တယ်။ လာတက်တဲ့ သူတွေလဲ အရမ်း တက်တက်ကြွကြွ ရှိတော့ ကိုယ်ဘက်သင်ပေးရတာလဲ အရမ်း အဆင်ပြေကျေနပါမှု ရှိခဲ့တဲ့ အမှတ်တရ လေးပေါ့

သနန္တနဓမ္မပါလက (ဟိန္ဒူ ) အဖွဲ့ချုပ် ၇၅ နှစ်ပြည့်အထိမ်းအမှတ် ၊ပြင်ဦးလွင်မြို့
၊ပဉ္စဝတီ ယောဂါ ရိပ်သာတွင် ၅ ရက်တာ ယောဂါ သင်တန်း သင်ကြားပေးခဲ့ရတဲ့ အမှတ်တရ ဓါတ်ပုံလေးတွေပါ