Shadow yoga emphasizes on improving the core strength of the body and the body flexibility. It consists of learning three prelude forms to prepare your body for asana practice. The preludes are Balakrama (Stepping into Strength), Chaya Yoddha Sanchalanam (Churning of the Shadow Warrior), Karttikeya Mandalam (Garland of Light). Each of the prelude continues with the Surya Namaskar, followed by a series of asanas: Samakonasana, Hanumansana and Mayurasana. These postures can help you reduce body weight and prolongs your life span.
Here Are The 6 Best Shadow Yoga Poses For A Healthy Body:
It is the introductory yoga pose for the beginners which teaches a sense of coordination of the movements. This improves your core strength. It engages one’s center, hand, feet and breath and detoxifies the blood
Chaya Yoddha Sanchalanam
It aims at releasing the tensions of the arms and legs by complex rotatory movements. It improves the coordination in your limbs and improves the digestive system.
It works on the spiral movements to circulate the body energy. It prepares the body for further asanas and it is essential that you get trained in Balakrama and Chaya Yoddha Sanchalanam before you learn Karttikeya Mandalam. Below we will describe the 3 poses of shadow yoga.
Right Angle Pose (Samakonasana)
This pose has its name due to the ninety degree angle formed by the back with the legs. To begin, stand with your legs at hip distance apart. Lift your hands above the head and bend from the waist forward so that your back is perpendicular to the legs. Stand in this pose for about 10 seconds and then return back to the normal.
Monkey Pose (Hanumanasana)
Start by kneeling down with your right foot ahead of the left foot. Make sure your right knee is in line over the right ankle. The back knee is on the floor with the toes pointed away from you. Both the hands are on the ground next to the front foot. Start stretching your front feet forwards as far as your hamstrings allow you. Simultaneously, push your back knee backwards so that the thigh comes in contact with the floor. Remember that the leg should remain straight from the hips. When you make a complete split with the pelvis reaching the floor, make the spine straight and raise your hands above your head. Try to hold on to this pose for about one minute and then slowly return to normal.
This pose will improve your arm strength. Begin by getting on your four limbs. Place your hands next to each other near your chest with the palms facing the ground. Try to lift your feet in the air with balancing your entire body weight on your hands. Hold this pose for 15 seconds and then return back to rest.