Yoga For Body
Yoga for good physical and psychological health. Padmasana.
1. YOGA for good physical and psychological health.
Steps for Pose
The basic pose before beginning any yoga regime.
Benefits
This posture makes natural balance throughout the body and mind. After some days of practice, when the knees are stretched enough to remain in the Padmasana without discomfort, this great pose creates a feeling of effortlessness
and comfort that will soothe the nervous system, quiet spirit and on the state of sharpness.
2. Paschimottanasana
Steps for Pose
Sit down on the floor.
Keep your back absolutely straight.
Stretch your legs out.
Stretch out your hand and then slowly bring them down to touch your ankles.
Remember you must not bend your knees while doing this. Repeat the same four to five times.
After you are done with it, breathe in deeply and then relax.
Benefits
Reduces fatty deposits in the abdomen.
Stretches the spine and brings flexibility.
Good for constipation and digestive disorder.
Relieves symptoms of PMS and menopause
3. Bhujangasana
Steps for Pose
First lie down on the floor on your stomach.
Stretch out your legs and keep your palms flat on the floor by your chest.
Keeping your lower body touched to the ground, raise the upper half as high as you can. Hold it for few seconds and then return back to floor slowly.
Repeat for two to four times.
Benefits
Strengthens back, also helpful for arms, shoulder and heart.
Massages the internal organs, especially the digestive organs
Helps relieve menstrual problems
4. Trikonasana
Steps for Pose
Stand with your legs about 3 feet apart.
Now raise both your hands keeping it at a straight line with your
Bending towards the right side, touch the toes of your right leg with the fingers of your right hand. Alternatively some yoga schools may also teach you to touch the toes of your right leg with your left hand fingers.
Raise the left hand towards the ceiling and look up towards your left hand.
Hold position for a minute.
Repeat the same with the left side too.
How it works
Trikonasana creates a series of triangles with the body. These actions result in a powerful stretch of the front leg hamstrings. with a secondary stretch of the back leg hamstrings and gastroc-soleus muscles. It also stretches
the upper-side abdominal and back muscles.
Benefits
Strengthens your back, neck and abdominals
Especially helpful in post-delivery problems of backache improves circulation in neck, head and back region.
5. Tadasana
Steps for Pose
It puts a stretch on the whole body and helps you relax.
Stand straight with feet together and hands by your side.
Raise your body to your toes and while doing this stretch your body taking your arms up.
Hold the position for a few seconds and then come back slowly.
Benefits
Help to develop correct posture.
Strengthen muscles of your thighs, ankles and feet.
Tones abdominal muscle.
Calms and clears your mind and nervous system.
6. Anulom-Vilom
Method
Sit in a comfortable balanced meditative pose.
Use the right hand thumb to close your right nostril.
Inhale from the left nostril.
Close your left nostril with your right hand’s index and middle fingers.
Exhale from the right nostril.
Do the reverse: inhale with the right nostril.
Close your right nostril with your right hand thumb.
Exhale with the left nostril.
This is one round of anulom-vilom pranayama.
Benefits
Balancing body temperature
Relieving stress
Cleansing the nadis in your body
Improving blood circulation
Promoting longevity
Remember
While practicing this pranayama, you must breathe into your lungs and not into your stomach. It can be done the year round and by everyone.
7. Bhastrika
Method
Sit in a meditative pose or in a comfortable position on the floor.
Keep the back straight and shoulder muscles relaxed.
Close the right nostril with your right thumb and bring your right elbow to the level of right shoulder.
Close your eyes. Inhale and exhale through left nostril—first slowly, then a little faster
Do the above steps about 20 – 25 times.
Take a long breath in and retain it for as long as possible.
This is one round of bhastrika pranayama. Now, repeat this round by closing your left nostril and breathing through your right nostril.
Benefits
Releases toxins from the body.
Reduces excess fat.
Enhances digestion.
Regulates the nervous system.
Purifies blood.
Contradictions
Avoid practicing bhastrika pranayama if you suffer from hypertension, heart/lung complications or hernia. Weak persons (people with some illness or a low stamina) should avoid doing this pranayama too often.
