Sage Patanjali - Father of Yoga
Yoga is an ancient Indian body of knowledge that dates back more than 5000 years ago. The word "Yoga" came from the Sanskrit word "yuj" which means "to unite or integrate." Today ,interest in heath consciousness is attracting people from all over the world to earn better health in body and contentment in mind. now a days people are looking towords natural ways of approch in health & happiness.This search has brought YOGA in our daliy life.Yoga keeps our inner body and inner mind clean & clear to lead a life of benevolence. The practice of Yoga Exercises or Asanas can improve your health, increase your resistance, and develope your mental awareness. Doing the Yoga Poses requires you to study each pose and execute it slowly as you control your body and your mind.
General Instructions before starting Yoga
General instruction before starting yoga:
1.The best time to practice yoga is early morning, ideally before breakfast. At any other time it should be done on empty stomach i.e. 2 hrs after light meal or4 hrs after heavy meal.
2.You can have heavy meal, half an hour after yoga or have light snacks after 15 mins.
3.One should practice yoga regularly & preferably at the same time.
4.Wear loose cloths.
5.Remove contact lenses & glasses.
6.Empty the bladder before practice.
7.Dont practice yoga during menstrual periods.
8.Do warm up before yoga.
9.Do yoga with full concentration.
10.Do yoga in a proper ventilated room having ample sunlight.
NOTE: If you are planning to do yoga as a cure for a particular disease then please consult your physician before doing so.
Benefits of Yoga
Physical benefit of Yoga
•Yoga improves your flexibility
•It improves your balance
•It helps to reduce the pain
•It tones the muscles
•It helps to promote a sense of relaxation
•It increases level of energy
Mental benefit of Yoga
•Yoga helps to reduce the stress
•It increases sense of peace & tranquility
•It provides mental relaxation
Biochemical Benefits of Yoga
•Decreases Glucose Level
•Decreases Sodium Level
•Decreases Total Cholesterol
•Decreases Triglycerides
•Decrease HDL cholesterol (Bad Cholesterol)
•Increases LDL cholesterol (Good Cholesterol)
•Increases Hemoglobin
•Increases Lymphocyte count
•Decreases Total white blood cell count
•Decreases Thyroxin
•Increases Vitamin C
•Increases Total serum protein
Yoga for Obesity (Overweight)
Note: For the proper understanding and performance of the asanas it is recommended that you take the guidance of an experienced yoga teacher.
obesity
Obesity can be defined as deposition of excess fats on body or excess weight,which can lead to many diseases like
high blood pressure,
heart disease,
diabetes &
infertility also.
In the case of obesity, it is clear that the main causes are related to lifestyle. The first cause is overeating. The second is decreased physical activity, which means that there is an imbalance in the amount of energy we take in and the amount we expend
Studies have shown that yoga can reduce weight and that too within a month. Many of them think it is no possible, but it holds true. You just need to follow a few steps such as drinking 5-6 glasses of water every morning, practicing a lot of asanas, Pranayam and Surya Namaskar.
The advantages of these exercises are innumerable. They enhance your memory, eyesight, and concentration and also bring down your excessive weight. You can sit anywhere and perform yoga, be it indoors or outdoors.
Initially do not try to do too many asanas, proceed gradually and regularly.
Some tips to fight obesity
1) Try to avoid fried food,milk sweets,chocolate,ice cream,more ghee or oil.
2) Eat healthy foods like fresh fruits ,vegetables,sprouted beans.
3) The best remedy = drink 1glass warm water + 1ts lemon juice+1 ts of honey,in morning time.
4) Eat one raw tomato daily , with 1 pinch salt to reduce fat .
5) Eating raw cabbage is also helpful.
6) massage the full body with oil once a week & take steam bath after that.
7) substitute rice with wheat or jawar ata.
8) Drink buttermilk daily which help for digestion.
9) Instead of taking two large meal take 3-4 small meals.
10) Do yoga ,pranayam regurarly.
11) Do not skeep lunch or dinner.Eat something.
12) Instead of eating less.Eat properly & do proper yoga or exercise.
13) Do morning or evening walk regularly.
14) keep drinking warm water whole day,which helps to burn fat.
We will start the Yoga for Obesity with information of surya namkar. Surya Namaskar is a series of twelve asnas. It is a very good exercise which takes only a few minutes to do and serves as a warm up routine before the practice of yoga asanas.
Who should not practice surya namaskar ?
People suffering from backpain & slip discs
During menstrrual period
High blood pressure
People having hernia
Benefits of Suryanamaskar:
Tones up the digestive system by the alternate stretching and compression of abdominal organs. It activates digestion and gets rid of constipation and dyspepsia.
Strengthens abdominal muscles.
Thoroughly ventilates the lungs, and oxygenates the blood.
Acts as detoxifying agent, by getting rid of enormous quantity of carbon dioxide and other toxic gases.
Tones up the nervous system and improves memory.
Promotes sleep and calms anxiety.
Normalizes the activity of the endocrine glands - especially the thyroid gland.
Refreshes the skin. Prevents Skin disorders.
Improves muscle flexibility.
In women, stimulates the breasts to help firmness normally. Restores any lost elasticity, through stimulation of glands and the strengthening of pectoral muscles.
Suppresses menstrual irregularity and assists in easy childbirth.
Prevents loss of hair and graying.
Helps to reduce fat.
Method;-
1.Pranamasana - salute.
Stand erect with feet together and join the palms in the center of the chest in the style of Indian salute and inhale. Then exhale and push the hands down straightening and lowering the arms until the elbows touch the sides. This standing pose is also known as tadaasana.
2. Hastauttanasana
Inhale and raise the arms above the head and extend the spine backwards arching the back from the waist and moving the hips forward. Let the eyes follow the hands while relaxing your neck.
3. Padhastasana Begin to exhale bending forward from the waist and place the hands on the floor besides each foot. Relax with your head and neck in a bending pose.
4. Ashwa Sanchalnasana. Inhale and putting your weight on the hands stretch the right leg behind like a stick resting on the toes. Bend the knee and place it on the floor with your weight on the left foot and arch the spine backward. Lift the head and neck first up and then back. Roll the eyes up. The left foot remains between the hands.
5. Parvatasana - mountain pose.
Exhale and bring the left foot back in line with the right. Lift the hips up high like a mountain. Push the heels and head down and look at the toes with the head down between the arms.
6. Sashtang dandawat - lie down.
Put the knees down first and then bring the chest down. See that eight parts of the body are touching the floor including two feet, two knees, two hands, the chest and the chin or forehead. Sashtang means eight limbs and dandawat means paying homage by touching the floor. Make sure the hips are slightly raised above the ground. Inhale and exhale in this position. Keep the feet together.
7. Bhujangaasan - cobra pose.
Lower the pelvis and abdomen to the floor. Inhale and stretch the toes on the floor. Raise your head slowly up, arch the spine and neck and look up. Keep your legs together and the elbows alongside the body slightly bent and keep the shoulders down.
8. Parvatasana.
Exhale and wiggle your toes forward allowing your feet to rest on the soles while your raise the hips as your did in number 5.
9. Ashwa Sanchalasana. Inhale and bring the right foot forward and assume pose number 4 exactly as before.
10. Padhastasana Exhale and bring the right foot forward and assume pose number 3.
11. Hastuttanasana
Inhale and stretch up in a standing pose with your arms up and bend backwards like in pose number
12. Pranamasana
Exhale and stand erect bringing the hands back to the center of the chest with palms together as in pose number 1.
ASANAS
We will proceed to asanas for obesity and discuss each asana in detail.
Garudasana (Eagle pose)
It improves concentration,balance and coordination
Reduces fat around arms & thighs.
Method-
1) Stand erect on yoga mat.
2) Bend right knee slightly & place left thigh over the right thigh.
3) Twist left calf around the right so that the left big toe hooks around the inner side of the right calf.
4) Hand position - cross the right elbow over the left. Twist left forearm around the right so that palms will touch each other.
5) Raise the arms at the shoulder level & keep back straight.
6) Then straighten right knee as much as possible.
7) Maintain the pose and breathe normally.
8) Press the sole of your supporting foor downwards.
9) Press the crown of your head away from the shoulders and feel the elongation of your spine.
10) Exhale and slowly return to original pose.
11) Repeat the pose with other side also.
Duration and Repetitions-
1) Hold this asana as long as possible- 20-30 secs.The time will gradually increase as you become more comfortable with this asana.
2) Repeat 2 or 3 times each side.
Gamukhasana (Cow's face pose)
This asana is good for arthiritis also.
Method-
1) Sit with legs in front and arms on the side of your hips. This position is also called Dandasana.
2) Bend the left leg and place it below right hip. Gently sit over it.
3) Bend right knee and place on left thigh with outer border of right foot resting horizontally on the floor and toes pointing backwards.
4) Keep back straight.
5) Raise left hand over the head and bend it at the elbow such that the palm is placed between the shoulder blades.
6) Take right hand behind and bend it at the elbow and place palm facing backwards between the shoulder blades.
7) Grip fingers of both hands and bring hands closer to each other by allowing both elbows to move backward.
8) Maintain the pose and breathe normally.
9) Exhale and return to original position by retracing steps in reverse order.
10) Repeat pose with opposite thigh on top.
Duration and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat 2 or 3 times each side.
Parighasana (Gate pose)
Good for low and mid back aches
Reduces the fat around the waist, thighs and calves.
Method-
1) Kneel on the knees keeping back erect.
2) Strech left leg to the left in the line of the trunk facing knee upwards.
3) Raise both arms up and parallel to the floor.
4) Exhale, bend trunk and left arm to the left in the line with the left leg.
5) Rest left forearm on the left leg shin with palm facing upward.
6) Slowly bring right arm over the head to the left side and place the right palm on the left palm.
7) Maintain the pose and breathe normally.
8) Repeat pose other side also.
Duration and Repetitions-
1) Try to maintain the pose 20 to 30 secs.
2) Repeat 2 to 3 times each side.
Pavanmuktasana (Gas releasing pose)
This asana is good for digestive disorders - dyspepsia, flatulence, constipation and colitis.
Reduces obesity of abdomen, thighs and arms.
Method-
1) Lie on back.
2) Exhale and bend both knees.
3) Hold both knees with locked hands.
4) Press thighs gently towards lower abdomen.
5) Raise head up and touch forehead to knees.
6) Maintain the pose and breathe normally.
7) Inhale and return to original pose.
Durations and Repetitions-
1) Try to maintain the pose upto 30 to 60 secs.
2) Repeat the pose for 3 to 4 times.
Urdhva Dhanurasana (Upward bow pose)
Expands chest and lungs
Reduces fat around abdomen and extremities
Method-
1) Lie on back.
2) keep feet 6 inches apart.
3) Bend the knees, bring feet close to the thighs.
4) Keep both arms over the head and them close to the shoulders.
5) Exhale and raise the trunk and chest by giving pressure on the hands and feet.
6) Open elbows and knees partially.
7) Touch crown of head to the ground by extending the neck.
8) Exhale and raise the head from the floor and take trunk higher by straightening the arms and raising the thighs and abdomen as high as possible.
9) Maintain the pose and breathe normally.
10) Exhale and lower the body to the floor. Rest for some while.
Durations and Repetitions-
1) Try to maintain the posture for 20 to 30 secs.
2) Repeat the asana for 1 to 2 times.
Bharadvajasana (Bharadvaj's pose)
Narrows the waist.
Works on the endocrine glands and reduces excess fats.
Method-
1) Sit in Dandasana.
2) Bend both knees pointing to the right and feet to the left.
3) Exhale and twist trunk towards the right.
4) Put left hand under the right thigh with palm facing floor.
5) Take right hand behind back and hold the left arm.
6) Look towards left side at the shoulder level.
7) Maintain the pose and breathe normally.
8) Inhale and return to original position.
9) Repeat pose on the opposite side.
Duration and Repetitions-
1) Maitain the pose for 30 secs.
2) Repeat the asana 2 to 3 times each side.
Ardha Matsyendrasana (Lord Matsyendra's pose)
Reduces fat around thighs, arms and waist.
Tones complete spine.
Method-
1) Sit in Dandasana.
2) Bend right knee and keep it under left hip. Sit over it gently.
3) Bend left knee vertically and place foot on outer side of right thigh with shin perpendicular to floor.
4) Exhale and twist the trunk 90 degrees to left. Keep right arm pit over the left knee.
5) Twist right arm around the left knee and place it behind the back.
6) Turn head to the left or right.
7) Maintain the pose and breathe normally.
8) Exhale and return to original position.
9) Repeat pose on the opposite side.
Durations and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat the asana 2 to 3 times each side.
Yoga for Menstrual Disorders
My dear friends, now we are going to discuss mentrual disorder asanas. If you any queries please feel free to ask me. Follow these asnas except during menses days.
What is Menstrual Disorder?
Menstrual disorder includes Irregular periods OR dysmenorrhoea (painful periods). The following asanas will help you to reduce the pains. do not perform these asanas durings periods.
Badhha konasana (cobbler pose)
Reduces dysmenorrhea.
Tones abdominal organs.
Method-
1) sit in dandasana.
2) Bring the soles of both feet together by bendingg knees.
3)Hold your toes with both hands &pull it towards your pelvic
4)keep back erect.
5)maitain the pose & breathe normally.
6)slowly come to original position.
Duration & repetation-
1)Maintain the pose 1 to 2mins.
2)Do the asna for 2to 3 times.
Supta badhha konasana (cobbler pose in lying position)
Tranquillizes Mind
Lowers blood pressure
Method-
1)Sit in badhha konasana.
2)Slowly lie on the back so that your back & head touches the floor.
3)wWith the help of hands hold ankles & pull them up,so that the heels touches anal region.
4)Put both hand below thighs with palm facing to upwards.
5)Try to touch your knees to the floor.
6)Maintain the pose & breath normally
7)Exhale & return to original position.
Duration & repetation-
1)Maintain the pose for upto 60 secs.
2)Repeate it for 2 or 3 times
Virasana (hero's pose)
It reduces fat around the thighs & calves.
It improves the digestion.
Method-
1)Kneel on the yoga mat,keep back erect.
2)slowly make hips down & rest thembetween the feet .Toes should be pointing backwards.
3)Keep back erect.
4)Kep hand resting on the knees.
5)Maintain pose & breathe normally.
Duration & Repeation-
1)Since this asana improves digestion,sit in this asana after having food.
2) Sit for atleast 20 min.
Adho Mukha Virasana (Down facing hero's pose)
Quietens the mind and reduces tension.
It reduces fat around the thighs & calves.
1) Sit in Virasan.
2) Bend forward and rest on the floor.
3) Touch your forehead to ground.
4) Straighten both hands in front of your head by touching both palms toghether.
Duration and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat the pose for 2 times.
Supta Virasan (hero's pose in lying position)
Reduces congestion in pelvic organs.
Straightens and tones the spine.
Method-
1) Sit in Virasan.
2) Recline back and rest elbows on the floor.
3) Slowly allow the head and back to rest on the floor.
4) Now straighten the arm over the head, palm facing upward.
5) Maintain the pose and breathe normally.
6) Exhale and slowly return to original pose.
NOTE: DO ALL THE MOVEMENTS SLOWLY WHILE DOING THIS ASANA. TAKE PROPER PRECAUTION OF YOUR NECK AND HEAD.
Durations and Repetitions-
1) Maintain the pose for 30 to 60 secs or as much as possible.
2) Repeat the pose 1-2 times.
Prasarit Padottanasana (wide leg streching pose)
It reduces mental and physical fatique.
Improves flow towards heart, neck and trunk.
Method-
1) Stand Straight.
2) Make 4 feet distance between both feet.
3) Exhale and bend forward and place on the floor between the feet.
4) Bend elbows to allow head rest on the floor between the two palms.
5) Balance the body properly.
6) Maintain the pose and breathe normally.
7) Inhale and return to the original position.
NOTE:
1) PEOPLE SUFFERING FROM CERVICAL SPONDYLOSIS DO NOT ATTEMPT THIS ASANA.
2) IF YOU CAN'T TOUCH HEAD TO THE FLOOR THEN TAKE FOLDED BLANKET TO REST THE HEAD.
Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat the pose for 1 or 2 times.
Janu Shirsasana (Head to knee pose)
Tones complete spine and abdomen.
Reduces strain and stress.
Method-
1) Sit in Dandasana.
2) Bend right knee horizontally, place right foot against the left foot as high as possible.
3) Twist towards left with back straight and bring trunk in line with left leg.
4) Exhale and then bend trunk and arm forward to hold sides of foor of extended leg.
5) Allow the head to touch left knee if possible.
6) Do not force to touch your head to knee.
7) Maintain the pose and breathe normally.
8) Repeat to other side also.
Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat the pose for 1 or 2 times.
Pachimottanasana (Back spine stretching pose)
Tones complete spine.
Improves digestion.
Method-
1) Sit in Dandasana.
2) Exhale and lean forward, hold the toes with the help of hands (hold the feet in the middle of the sole.
3) Move more further/forward and downwards from hip to legs.
4) Try to touch your head or nose in between the knees.
5) Do not force yourself to touch your head to knee.
6) You can take folded blanket on knee and touch your head to the blanket.
Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat it for 1 to 2 times.
Yoga to reduce Insomnia and Migraine
Hi friends,
I will discuss with you the yoga for insomnia & migrine. Please practise it daily to get rid of insomnia & migraine. Keep doing yoga ,I know you will get result within 3/4 months definitely.
Uttanasan (spine streching pose)
streches spine.
massages the abdominal organs.
Method-
1) stand straight on the yoga mat.
2) Inhale & raise hands above head palms facing to forward.
3) Exhale & slowly bend forward try to touch toes or else you can touch the floor or to leg.
4) slowly you will be more comfertable in this asna /pose.
5) Do not bend knees & try to keep neck relaxed.
6)maintain the pose & breathe normaly.
7) Inhale & return to original pose.
Duration and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat the pose for 2 times.
Supta badhha konasana (cobbler pose in lying position)
Tranquillizes Mind
Lowers blood pressure
Method-
1)Sit in badhha konasana.
2)Slowly lie on the back so that your back & head touches the floor.
3)With the help of hands hold ankles & pull them up,so that the heels touches anal region.
4)Put both hand below thighs with palm facing to upwards.
5)Try to touch your knees to the floor.
6)Maintain the pose & breath normally
7)Exhale & return to original position.
Duration & repetation-
1)Maintain the pose for upto 60 secs.
2)Repeate it for 2 or 3 times
Sarvangasana (shoulder stad)
Improve the blood flow towards the brain,thyroid & pitutary glands.
Reduce mental & physical fatigue.
Method-
1) Lie on the back with feet together palm close to the body.
2) slowly bend your knees & rest thighs on the lower abdomen.
3) Exhale & lift hips & thighs to 60 degree & support them with palms.
4) Exhale & lift trunk & thighs to a vertical position while support your back with palms.
5) If possible slides palms down on the back towards head till chest touches chin.
6) keep legs straight.
7) maintain the pose & breath normally.
8) Exhale 7 slowly get down to original position.
PERSON WITH HIGH SPECTS NUMBER & THOSE SUFFERING FROM HYPERTENSION ,GLUCOMA, DISCHRGE FROM EAR, CERVICAL SPONDYLITIS MUST AVOID THIS ASNA.
Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat the pose for 1 or 2 times
Adho mukha svanasana (down facing dog pose)
Improves blood flow to brain, neck, fingers & toes.
Increses stamina.
Method-
1) sit in virasana.
2) put both palms on the floor.Keep 1 foot distance in between palms.
3) slowly open your knees & try to make it straight.
4) make /\ shape of body.
5) strech the legs by allowing the heel to move downward.
6) allow head to relax & to rest on the floor or on the folded bkanket if required.
7) maintain the pose breathe normally.
8) Exhale & return to the original pose.
Duration and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat the pose for 2 times.
Shavasana corpse pose
Relaxes mind ,body.
Restores energy.
Method-
1) Lie on the back.
2) Keep your spine,navel & pelvic in one line.
3) Keep feet apart.
4) Keep arms on the each side of body,palms facing to sky.
5) Keep neck right or left side.
6) Close your eyes & slowly try to concentrate each part of the body & try to relax that part.
7) Breath normally.
Duration-Maintain the pose for 5-7 mins
Anulom Vilom Pranayam
Method-
1) Sit in padmasana,virasana or sukhasana.
2) Keep back erect.
3) Keep neck erect.
4) Shoulders behind.
5) With right hand,close index finger & middle finger.
6) Keep right hand thumb for controlling right nostril.
7) Keep right ring finger for controlling left nostril.
8) Now the actual procedure-a) Breathe in through left nostril (b) Breathe out through right nostril (c) Breathe in through right nostril (d) Breathe out through left nostril.This is one cycle.
Do this pramayam with closing eyes and with full concentration.
Duration &Repetation-
1) 20 -30 cycles = 1 set
2) so do 2-3 sets per day
Bhramri Pranayam
The original word in the term Bhramari is Bhramar (humming bee). This pranayam relates tothe word bhramar, i. e. the sound that bhramar emits. The characteristics of this pranayama is to create a sound like that of the humming bee.
Method-
1) Sit in padmasana or sukhasana.
2) Raise bent arms to shoulder level & close external earcanals with thumbs .
3) Place index & middle fingers gently on closed eyes which look upwards.
4) Place ring fingers gently on the sides of the nostrils.
5) Place little fingers on upper lip to feel flow of air through the nostrils.
6) Inhale.
7) Try to produce sound of the humming bee through larynx (sound box) while exhaling through nostrils.
8) Return to original position & gently open the eyes.
Duration-
1) Initially do it for 5 to 7 times.
2) Gradually increase up to 15 times.
Benefits-
1) It makes the voice sweet and gently, and helps clarity of speech.
2) Breathing becomes deep and subtle.
3) It is useful for hypertension and depression and aids brain cells.
Prasarit padottanasana
Improves blood flow to brain, neck, fingers & toes.
Reduce mental & physical fatigue.
Method-
1) stand straight.
2) make 4 foot apart distance in legs.
3) Exhale and bend forward with neck extended & back concave & place palms on the floor between the feet.
4) Exhale & bend elbows to allow head to rest on the floor betwen to palms.(USE FOLDED BLANKETS BELOW HEAD)
5) maintain the pose and breathe normaly.
6) Inhale & return to original pose.
Duration and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat the pose for 2 times.
Yoga for Constipation
Virasana (hero's pose)
It reduces fat around the thighs & calves.
It improves the digestion.
Method-
1)Kneel on the yoga mat,keep back erect.
2)slowly make hips down & rest thembetween the feet .Toes should be pointing backwards.
3)keep back erect.
4)Kep hand resting on the knees.
5)Maintain pose & breathe normally.
Duration & Repeation-
1)Since this asana improves digestion,sit in this asana after having food.
2) Sit for atleast 20 min.
Adho Mukha Virasana (Down facing hero's pose)
Quietens the mind and reduces tension.
It reduces fat around the thighs & calves.
Method--
1) Sit in Virasan.
2) Bend forward and rest on the floor.
3) Touch your forehead to ground.
4) Straighten both hands in front of your head by touching both palms toghether.
Duration and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat the pose for 2 times.
Supta badhha konasana (cobbler pose in lying position)
Tranquillizes Mind
Lowers blood pressure
Method-
1)Sit in badhha konasana.
2)Slowly lie on the back so that your back & head touches the floor.
3)With the help of hands hold ankles & pull them up,so that the heels touches anal region.
4)Put both hand below thighs with palm facing to upwards.
5)Try to touch your knees to the floor.
6)Maintain the pose & breath normally
7)Exhale & return to original position.
Duration & repetation-
1)Maintain the pose for upto 60 secs.
2)Repeate it for 2 or 3 times
Supta Virasan (hero's pose in lying position)
Reduces congestion in pelvic organs.
Straightens and tones the spine.
Method-
1) Sit in Virasan.
2) Recline back and rest elbows on the floor.
3) Slowly allow the head and back to rest on the floor.
4) Now straighten the arm over the head, palm facing upward.
5) Maintain the pose and breathe normally.
6) Exhale and slowly return to original pose.
NOTE: DO ALL THE MOVEMENTS SLOWLY WHILE DOING THIS ASANA. TAKE PROPER PRECAUTION OF YOUR NECK AND HEAD.
Durations and Repetitions-
1) Maintain the pose for 30 to 60 secs or as much as possible.
2) Repeat the pose 1-2 times.
Pavanmuktasana (Gas releasing pose)
This asana is good for digestive disorders - dyspepsia, flatulence, constipation and colitis.
Reduces obesity of abdomen, thighs and arms.
Method-
1) Lie on back.
2) Exhale and bend both knees.
3) Hold both knees with locked hands.
4) Press thighs gently towards lower abdomen.
5) Raise head up and touch forehead to knees.
6) Maintain the pose and breathe normally.
7) Inhale and return to original pose.
Durations and Repetitions-
1) Try to maintain the pose upto 30 to 60 secs.
2) Repeat the pose for 3 to 4 times.
Janu Shirsasana (Head to knee pose)
Tones complete spine and abdomen.
Reduces strain and stress.
Method-
1) Sit in Dandasana.
2) Bend right knee horizontally, place right foot against the left foot as high as possible.
3) Twist towards left with back straight and bring trunk in line with left leg.
4) Exhale and then bend trunk and arm forward to hold sides of foor of extended leg.
5) Allow the head to touch left knee if possible.
6) Do not force to touch your head to knee.
7) Maintain the pose and breathe normally.
8) Repeat to other side also.
Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat the pose for 1 or 2 times.
Pachimottanasana (Back spine stretching pose)
Tones complete spine.
Improves digestion.
Method-
1) Sit in Dandasana.
2) Exhale and lean forward, hold the toes with the help of hands (hold the feet in the middle of the sole.
3) Move more further/forward and downwards from hip to legs.
4) Try to touch your head or nose in between the knees.
5) Do not force yourself to touch your head to knee.
6) You can take folded blanket on knee and touch your head to the blanket.
Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat it for 1 to 2 times.
Anulom Vilom Pranayam
Method-
1) Sit in padmasana,virasana or sukhasana.
2) Keep back erect.
3) Keep neck erect.
4) Shoulders behind.
5) With right hand,close index finger & middle finger.
6) Keep right hand thumb for controlling right nostril.
7) Keep right ring finger for controlling left nostril.
8) Now the actual procedure-
a) Breathe in through left nostril
b) Breathe out through right nostril
c) Breathe in through right nostril
d) Breathe out through left nostril.
This is one cycle.
Do this pramayam with closing eyes and with full concentration.
Duration &Repetation-
1) 20 -30 cycles = 1 set
2) so do 2-3 sets per day
Shavasana (Corpse pose)
Relaxes mind ,body.
Restores energy.
Method-
1) Lie on the back.
2) Keep your spine,navel & pelvic in one line.
3) Keep feet apart.
4) Keep arms on the each side of body,palms facing to sky.
5) Keep neck right or left side.
6) Close your eyes & slowly try to concentrate each part of the body & try to relax that part.
7) Breath normally.
Duration-
Maintain the pose for 5-7 mins
Yoga for High Blood Pressure (Hypertension)
Adho Mukha Virasana (Down facing hero's pose)
Quietens the mind and reduces tension.
It reduces fat around the thighs & calves.
Method-
1) Sit in Virasan.
2) Bend forward and rest on the floor.
3) Touch your forehead to ground.
4) Straighten both hands in front of your head by touching both palms toghether.
Duration and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat the pose for 2 times.
Supta badhha konasana (cobbler pose in lying position)
Tranquillizes Mind
Lowers blood pressure
Method-
1)Sit in badhha konasana.
2)Slowly lie on the back so that your back & head touches the floor.
3)wWith the help of hands hold ankles & pull them up,so that the heels touches anal region.
4)Put both hand below thighs with palm facing to upwards.
5)Try to touch your knees to the floor.
6)Maintain the pose & breath normally
7)Exhale & return to original position.
Duration & repetation-
1)Maintain the pose for upto 60 secs.
2)Repeate it for 2 or 3 times
Janu Shirsasana (Head to knee pose)
Tones complete spine and abdomen.
Reduces strain and stress.
Method-
1) Sit in Dandasana.
2) Bend right knee horizontally, place right foot against the left foot as high as possible.
3) Twist towards left with back straight and bring trunk in line with left leg.
4) Exhale and then bend trunk and arm forward to hold sides of foor of extended leg.
5) Allow the head to touch left knee if possible.
6) Do not force to touch your head to knee.
7) Maintain the pose and breathe normally.
8) Repeat to other side also.
Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat the pose for 1 or 2 times
Anulom Vilom Pranayam
Method-
1) Sit in padmasana,virasana or sukhasana.
2) Keep back erect.
3) Keep neck erect.
4) Shoulders behind.
5) With right hand,close index finger & middle finger.
6) Keep right hand thumb for controlling right nostril.
7) Keep right ring finger for controlling left nostril.
8) Now the actual procedure-
a) Breathe in through left nostril
b) Breathe out through right nostril
c) Breathe in through right nostril
d) Breathe out through left nostril.
This is one cycle.
Do this pramayam with closing eyes and with full concentration.
Duration &Repetation-
1) 20 -30 cycles = 1 set
2) so do 2-3 sets per day
Dhyan mediation
It lowers blood pressure & pulse rate.
Gives you good & sound sleep.
Method-
1) Sit in sukhasan.
2) Join both palms to form namaskar pose in front of chest.
3) Close your eyes,& concentrate in between mid eyebrows.
4) Breath normaly
5) Relax your mind.
Duration -
Maintain the pose for 5-10 mins.
Yoga for Arthritis, Back-Aches and Spondylitis
My dear friends ,now I will explain the yoga for arthritis, backpains & spondylitis.
HOW YOGA HELPS IN BACK PAIN?
1) Yoga helps to increase strength in very specific muscles and muscle groups. Holding positions in yoga is not intended to be uncomfortable. However, it does require concentration and specific use of muscles throughout the body.
2) Muscle strength improves by remaining in these yoga positions and incorporating various movements.Many of the postures in yoga gently strengthen the muscles in the back, as well as the abdominal muscles. Back and abdominal muscles are essential components of the muscular network of the spine, helping the body maintain proper upright posture and movement. When these muscles are well conditioned, back pain can be greatly reduced or avoided.
3) Yoga incorporates stretching and relaxation, which reduces tension in stress-carrying muscles. Yoga requires that the individual hold gentle poses anywhere from 10 to 60 seconds. Within the pose, certain muscles flex, while others stretch, promoting relaxation and flexibility in muscles and joints
Garudasana (Eagle pose)
It improves concentration,balance and coordination
Reduces fat around arms & thighs.
Method-
1) Stand erect on yoga mat.
2) Bend right knee slightly & place left thigh over the right thigh.
3) Twist left calf around the right so that the left big toe hooks around the inner side of the right calf.
4) Hand position - cross the right elbow over the left. Twist left forearm around the right so that palms will touch each other.
5) Raise the arms at the shoulder level & keep back straight.
6) Then straighten right knee as much as possible.
7) Maintain the pose and breathe normally.
8) Press the sole of your supporting foor downwards.
9) Press the crown of your head away from the shoulders and feel the elongation of your spine.
10) Exhale and slowly return to original pose.
11) Repeat the pose with other side also.
Duration & Repetitions-
1)Hold the pose as long as possible or for 20 -30 secs.
Time will gradually increase as became more comfertable with the pose.
2) Repeat 2 or 3 times each side.
Bhujangasan (cobra pose) Strenghthen complete spine.
Strengthens joints of upper extremities.
Method-
1) Lie on the abdomen on the floor.
2) Bend elbows and bring hands close to the shoulder with palms placed on the floor.
3) Inhale and raise hand ,neck,chest & upper abdomen off the floor.
4) Keep remaining part of the body on the floor.
5) While doing this keep,hips,thighs,keens firm.
6) Extend the neck fully & pull the shoulders backward.
7) Maintain the pose & breathe normally
8) Exhale & return to original pose.
(IT IS ALSO GOOD FOR HYPOTHYROID PEOPLE TO MAINTAIN THE THYROID LEVEL)
Shalbhasan (Locust pose)
Method-
1) Lie on the abdomen with feet together toes pointing to the backwards.
2) Inhale & raise head,chest & thighs up stimultaneously as high as possible ,along with the arms pointing towards the toes at shoulder level without bending knees.
3) The body should be rest on the abdomen only.
4) Contract hips muscles.
5) Maintain the pose breathe normally.
6) Exhale & return to the original pose
7) Then keep face sideways on the floor,arms on the side of the thighs & breathe normally.
(THOSE HAVING SLIP DISC ,SEVERE BACKPAIN ,DO NOT
ATTEMPT THIS ASNA TILL GAINS BACK STRENGTH)
Supta badha konasana(Cobblers pose in lying position)
Tranquillizes Mind
Lowers blood pressure
Method-
1)Sit in badhha konasana.
2)Slowly lie on the back so that your back & head touches the floor.
3)wWith the help of hands hold ankles & pull them up,so that the heels touches anal region.
4)Put both hand below thighs with palm facing to upwards.
5)Try to touch your knees to the floor.
6)Maintain the pose & breath normally
7)Exhale & return to original position.
Duration & repetation-
1)Maintain the pose for upto 60 secs.
2)Repeate it for 2 or 3 times
Supta Virasan (hero's pose in lying position)
Reduces congestion in pelvic organs.
Straightens and tones the spine.
Method-
1) Sit in Virasan.
2) Recline back and rest elbows on the floor.
3) Slowly allow the head and back to rest on the floor.
4) Now straighten the arm over the head, palm facing upward.
5) Maintain the pose and breathe normally.
6) Exhale and slowly return to original pose.
NOTE: DO ALL THE MOVEMENTS SLOWLY WHILE DOING THIS ASANA. TAKE PROPER PRECAUTION OF YOUR NECK AND HEAD.
Durations and Repetitions-
1) Maintain the pose for 30 to 60 secs or as much as possible.
2) Repeat the pose 1-2 times.
ushtrasana (camel pose)
Tones the complete spine.
Tones abdominal and pelvic organs.
method-
1) Assume the kneeling position.
2) Keep the knees shoulder-width apart and the big toes about eight inches apart. Only your knees and toes should touch the floor.
3) Place the posterior between the heels and sit comfortably.
4)Grasp the heels with the corresponding hands. Press the heels with your palms.
5)Inhale and exhale a few times.
6)Inhaling, raise your posterior off your heels and come up on your knees and toes.
7)Pulling the shoulders back, push the hips forward.
8)Exhaling, raise the chest and bend the trunk and head back as far as you can, curving the spine backwards.
9)Keep the arms straight.
10)Turn your face towards the sky.
11)Complete the exhalation and take a few deep breaths.
12)Invert the feet and place the toes and the upper part of the feet flat on the floor.
13)Slide your hands down and grasp each ankle with the corresponding hand.
14)Bend backwards further on the arms and make a curvature of the body by arching the spine and neck.
15)Maintain this posture, breathing deeply and rhythmically, until strain is felt.
16)Inhaling, release the hands and return slowly to the upright kneeling position.
17)Resume the sitting position between the heels and then come to original sitting position.
Duration & Repetitions-
1) Try to maintain the pose for 30-40 secs.
2) Repeat 2-3 times.
Yoga for Acidity
Virasana (hero's pose)
It reduces fat around the thighs & calves.
It improves the digestion.
Method-
1)Kneel on the yoga mat,keep back erect.
2)slowly make hips down & rest thembetween the feet .Toes should be pointing backwards.
3)keep back erect.
4)Kep hand resting on the knees.
5)Maintain pose & breathe normally.
Duration & Repeation-
1)Since this asana improves digestion,sit in this asana after having food.
2) Sit for atleast 20 min.
Adho Mukha Virasana (Down facing hero's pose)
It reduces fat around the thighs & calves.
1) Sit in Virasan.
2) Bend forward and rest on the floor.
3) Touch your forehead to ground.
1) Maintain the pose for 30 to 60 secs.
2) Repeat the pose for 2 times.
Supta badhha konasana (cobbler pose in lying position)
Tranquillizes Mind
Lowers blood pressure
Method-
1)Sit in badhha konasana.
2)Slowly lie on the back so that your back & head touches the floor.
3)With the help of hands hold ankles & pull them up,so that the heels touches anal region.
4)Put both hand below thighs with palm facing to upwards.
5)Try to touch your knees to the floor.
6)Maintain the pose & breath normally
7)Exhale & return to original position.
Duration & repetation-
1)Maintain the pose for upto 60 secs.
2)Repeate it for 2 or 3 times
Janu Shirsasana (Head to knee pose)
Tones complete spine and abdomen.
Reduces strain and stress.
Method-
1) Sit in Dandasana.
2) Bend right knee horizontally, place right foot against the left foot as high as possible.
3) Twist towards left with back straight and bring trunk in line with left leg.
4) Exhale and then bend trunk and arm forward to hold sides of foor of extended leg.
5) Allow the head to touch left knee if possible.
6) Do not force to touch your head to knee.
7) Maintain the pose and breathe normally.
8) Repeat to other side also.
Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat the pose for 1 or 2 times.
Pachimottanasana (Back spine stretching pose)
Tones complete spine.
Improves digestion.
Method-
1) Sit in Dandasana.
2) Exhale and lean forward, hold the toes with the help of hands (hold the feet in the middle of the sole.
3) Move more further/forward and downwards from hip to legs.
4) Try to touch your head or nose in between the knees.
5) Do not force yourself to touch your head to knee.
6) You can take folded blanket on knee and touch your head to the blanket.
Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat it for 1 to 2 times.
Makarasana
Massages abdominal organs.
Reduces stress.
Method-
2) Stretch both hands above head. chin should touch to the floor.
3) Inhale and cross the arms such that palms should be in touch with elbow joints.
4) Keep legs 4 feet apart touching the floor.
5) Keep chest above the ground.
6) Touch abdomen fully in contact with the floor.
7) Now do abdominal breathing.
How to do that?
b) while exhaling move the abdomen away from the floor.
8) Exhale & return to original position.
Duration & repetation-
1) Maintain the pose for 40 to 60 sec.
NOTE:
Before doing pranayam ,dhyan & shavasana consult your yoga teacher.
Learn it properly then only do it.Otherwise it will be harmful.
Anulom Vilom Pranayam
2) Keep back erect.
4) Shoulders behind.
5) With right hand,close index finger & middle finger.
6) Keep right hand thumb for controlling right nostril.
7) Keep right ring finger for controlling left nostril.
8) Now the actual procedure-
a) Breathe in through left nostril
b) Breathe out through right nostril
c) Breathe in through right nostril
d) Breathe out through left nostril.
This is one cycle.
Do this pramayam with closing eyes and with full concentration.
Duration &Repetation-
1) 20 -30 cycles = 1 set
2) so do 2-3 sets per day
Dhyan mediation
Gives you good & sound sleep.
Method-
1) Sit in sukhasan.
2) Join both palms to form namaskar pose in front of chest.
3) Close your eyes,& concentrate in between mid eyebrows.
4) Breath normaly
5) Relax your mind.
Duration -
Maintain the pose for 5-10 mins.
Shavasana corpse pose
Relaxes mind ,body.
Restores energy.
Method-
1) Lie on the back.
2) Keep your spine,navel & pelvic in one line.
3) Keep feet apart.
4) Keep arms on the each side of body,palms facing to sky.
5) Keep neck right or left side.
6) Close your eyes & slowly try to concentrate each part of the body & try to relax that part.
7) Breath normally.
Maintain the pose for 5-7 mins
