Hi friends, on this International Yoga Day 2018, let us learn a few very basic and essential asanas to make ourselves and our environment healthy.
(1) Tadasana: Stand Erect with feet together, heels and big toes touching each other. Raise the arms over the head. Inhale and stretch the arms upwards, coming up on the toes. Exhale and come down on your heels and then exhale to rise up again on your toes. Tadasana rectifies wrong posture and improves body alignment, mastering the art of standing erect, the lack of which gives rise to body deformities that impact spinal elasticity.
(2) Trikonasana: Stand with your legs three feet apart and raise your arms sideways. Exhale and bend your trunk sideways to the right. Stretch left arm up and extend your trunk. Remain in this position for about a minute, then lift the right palm. Inhale and bring your body back to the upright position. Exhale and return to the Tadasana pose. Repeat this exercise on the left side of your body. Trikonasana tones up the leg muscles, removes stiffness in legs and corrects minor deformities in the legs. It also relieves backaches and neck sprains, strengthens the ankles and develops the chest.
(3) Vrikshasana: Stand in Tadasana pose. Bend your right leg at the knee and place the right heel at the root of the left thigh. Rest the foot on the left thigh. Balance on the left leg, join the palms and raise your arms straight over your head. Stay put in this position for a few seconds, breathing deeply. Now, lower your arms and separate the palms, straighten the right leg and return back to the Tadasan pose. Then, repeat this exercise standing on your right leg. Vrikshasana improves your focus and concentration, strengthens the leg muscles and improves your balance and poise, along with body alignment. This pose provides you a sense of grounding.
(4) Padmasana: Sit on the ground with your legs stretched in a straight line. Bend your right knee and place your right foot on the left thigh, bringing it close to the navel. Now, repeat the same exercise with your left leg. This way your knees will touch the ground such that your soles are upwards and your spine is straight. Padmasana calms the mind, helps in concentration and ultimately provides relaxation, offering a natural balance throughout your entire body and mind.
(5) Sukhasana: This is a simple pose, an easier version of Padmasana, where you sit crossing one leg over another in a comfortable manner. Sukhasana has a calming effect on the body and mind. This pose strengthens your back, stretching your knees and ankles. Sitting upright also reduces your stress and anxiety.
(6) Makarasana: Lie on the ground with your face down and both legs stretched out. Catch your head with the arms. You can do this asana (or pose) as a form of relaxation between other asanas. Makarasana is beneficial for people with back and shoulder problems. It relaxes the spinal nerves allowing for natural alignment of your spine, and you can do this asana for a prolonged period of time in order to relax after hard work.
(7) Bhujanagasana: Lie flat on your stomach with hands on either side of your chest, next to the shoulders. Inhale and lift your chest, raising the chin upwards. Stay put in this position and breathe deeply. Exhale and lower your chest back to the floor. Repeat this exercise twice or thrice and then relax. Bhujangasana is beneficial in cases of an injured spine and also slight displacement of spinal discs. This asana facilitates in putting the discs back in their original position and toning the spinal region.
(8) Vajrasana (Asana for Better Digestion): Sit on your knees in an upright position. Your feet should rest flat on the floor, with the soles turned upwards. This is the only asana that can be done on a full stomach, right after having a meal. Vajrasana improves your digestion. It obstructs blood flow to the lower part of your body, enhancing the blood flow to your pelvic area and stomach due to which the bowel movement and digestion becomes much better. It also improves the functioning of liver.
(9) Bhastrika Pranayam (Bellows Breath Pose): Sit in the lotus pose (Padmasana). Close your right nostril with your thumb or a finger. Now, breathe rapidly from your left nostril 20 times. Repeat the same exercise 20 times, closing your left nostril this time. This entire exercise is Round One. Practice one to three rounds during summer and 3 to 5 rounds during winter. Bhastrika Pranayam activates and invigorates the liver, spleen, pancreas and abdominal muscles, apart from improving digestion and draining sinuses.
(10) Kapalbhati Pranayam (Shining Forehead Breath)
(11) Anulom Vilom (Alternate Nostril Breathing)
(12) Shavasana (Corpse Pose)
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