The science of Yoga offers asanas and techniques that can be practised to facilitate the holistic development of the mind and body. Certain asanas when practised with the support of props are easier to hold for a longer time and thereby lead to more benefits. Let us acquaint ourselves with a few such asanas and techniques with props and practise them in our daily routine

The neck and shoulders are important yet at times neglected parts of the body. The neck supports the weight of the head and protects nerves that carry sensory and motor information between the brain and the rest of the body. It is one of the most flexible joints as it can turn in all directions. The shoulders are responsible for movement of the arms. The shoulder joints are flexible ball-and-socket joints that connect the arms to the scapula (shoulder blade). It is important to keep these joints flexible and healthy for ease in mobility.

What

Brahma Mudra with Belt

Why this Name

This mudra in yoga derives its name from the Hindu deity Brahma and the Sanskrit word ‘mudra’ which means a gesture, movement, mark or pose in yoga.

How to do it

Start in Tadasana. Hold a belt with two hands keeping one foot distance between both the hands.
Raise your arms and place the belt behind the head.
As you inhale, lift the head up, bringing the elbows back and opening the belt.
As you exhale, bend the head down, bringing the elbows nearer and closing the belt.
Repeat this ‘yes’ movement of the head ten times.
This sequence can also be performed with the head going side to side, making a ‘no’ movement.

Which Benefits

Removes pain or stiffness in the head, neck, shoulders and upper back.
Revitalises the nervous system.
Calms the mind and energises the body.
Regulates mood swings.

What

Tadasana Variation with Belt

Why this Name

This asana derives its name from the Sanskrit words ‘tada’ which means ‘palm tree’ and ‘asana’ – ‘pose’. This variation is commonly known as the ‘belt jacket’.

How to do it

Take a belt and wrap it behind, around the bottom shoulder blade line. Pull the extra length of the belt evenly in front of you.
Throw the ends of the straps over each shoulder and let them dangle behind you.
Grab the end of the straps from behind and cross them to make an ‘X’ shape.
Gently pull both ends of the straps down and away from each other till you find your shoulders rolling back.
You may bring the excess length of the straps in front of you and buckle the straps together at the lower chest region. Tighten as much as it feels comfortable.
Keep this ‘belt jacket’ on for an extended period of time.
You may keep it on while practising other standing asanas, while sitting at the desk or doing daily activities around the house.

Which Benefits