It is a system of exercise, breathing and meditation developed thousands of years ago in India. It is considered to be world's oldest system of personal growth- encompassing body, mind and spirit. The shallow goal of yoga is to lose weight, but the deeper meaning is the total harmony between body, mind and spirit in each indivisual. It is a system that combines stretching, breathing, generating strength, positive thinking, relaxation, meditation and healthy diet to create a practical method for improving health.
WHERE SHOULD I BEGIN WITH:
MOUNTAIN POSE
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- Standing straight with feet togather, shoulders relaxed yet maintaining a good posture, weight evenly divided on both your feet, and arms on your sides to start.
- Breathing deeply inhale and raise both your arms very straight overhead, palms facing each other. your lats should stretch upward like reaching towards the sky.
- You can stay in this posture for 30 secs to 1 min. doing it upto 10 times. to take it to the advanced level try to di it with your eyes closed (carefully) it will test your balance and coordination. keep a check on your posture and if possible try to begin doing it infront of the mirror.
BENEFITS:
- Improves posture- the most important factor
- Develops strength and flexibilty, especially in the spine
- Improves blood circulation
- Relieves tension,aches and pains throughout the body
- Encourages healthy digestion
- Expels dullness and depression
- Relieves sciatica
- Increases energy and enthusiasm
- Improves balance and coordination
HALF MOON POSE:
- Stand with your feet together, your weight equally distributed on both feet, your arms at your sides.
- Stretch your hands upwards join them above your head
- Inhale lifting up onto your toes as you reach up.
- Exhale arching over to the left as you lower your heels down. keep your elbows straight as your arms arch to the left. keep your arms next to your ears, stretching the body from the rib cage upward. Do not allow your upper body to twist. the arch extends up and over in alignment with the spine. keep your weight equally distributed on both feet.
- Hold the pose while breathing and feel the stretch on your right side. focus your thoughts on affirmation.
- Return slowly to the starting point and follow to the other side finishing the pose.
BENEFITS:
- Strengthens and relaxes the muscles on the side of your torso.
- It stretches and tones the muscles along your spine, increasing circulation to the organs.
- It also strengthens the arches of your feet
FRONT STRETCH FROM MOUNTAIN POSE:
- Begin with standing straight
- Inhale into your abdomen and raise your arms above your head (mountain pose) stretching up. say the first affirmation.
- Exhale bending at waist, folding forward as your lower your hands down reaching your ankles. draw your head down and untoward your knees. let your head and neck relax, hanging in alignment with your spine. let your arms hang loosely from your shoulders.
- Hold this position as you take several breaths. focus on the movement of your belly as you breathe.
- Each time you exhale, feel the stretch in the back of your legs as you drop further forward. gravity is assisting you in this stretch. focus your thoughts on the second affirmation
- Slowly roll back up into standing position, beginning at the base of the spine, one vertebra at a time, so that your neck and head are the last to come up. your arms end up by your side.
- Take a full breath while standing to complete the pose.
BENEFITS:
- It stretches the back of the legs
- It helps release tension from neck and spine
- Because the head drops below the heart, it is a resting pose for the heart.
TREE POSE OR DHRUVASANA
- Stand straight and lift the right leg and keep it on the left thigh in such a way that the toe is facing downwards and the heel touching the base of the thigh
- Make the namaskara pose with both the hands, remain in this position for as long as you can and repeat the exercise with the other leg.
BENEFITS:
- It removes the wavering of the mind.
- It develops the nervous system and makes it stable
UTTANAPADASANA
- lie down straight on your back with palms touching the ground, legs straight and toes together
- Inhale and raise the legs slowly upward up to 30 degree and hold for 10 secs and try to beat it in every set you do
- While returning , place the feet slowly on the floor, avoiding any jerks. after resting for a while repeat this exercise 3- 6 times
- Those suffering form back problems, should practise it only using one leg at a time
BENEFITS:
- This asana strengthens the intestines and makes them free of disease and helps remove constipation, gas formation, obesity etc and improves digestive system
- Is it useful in preventing naval displacements, heart disease, stomach pain and respiratory problems
- It is especially useful for back ache, when performed using one leg at a time
TRIKONASANA:
How to perform:
- Stretch the legs about one and half to two feet apart and stand straight
- Inhale and touch the left toe with the right hand while bending on the right side and lift the left hand straight upwards as much as possible. the heels and toes should rest on the ground. the body should bend only from the sides. one should not bend forward or backwards. remain in this position for 4-6 seconds and repeat this 4-6 times
- Change the hand and touch the right toe with the lefty hand.
BENEFITS:
- It is especially useful in curing the pain in the waist, ribs and weakness of the lungs.
- It is also useful for women. it reduces the fat from the waist and gives a good shape
Garuda – Eagle, asana – pose
How to do Eagle Pose (Garudasana)
- Begin by standing in Tadasana.
- Bend your knees and lift your left foot up to cross it over the right one.
- Ensure that right foot is firmly placed on the floor and the left thigh is over the right thigh. Your left foot’s toes should be pointing downwards.
- Bring your arms forwards while keeping them parallel to the floor.
- Cross the right arm over the left one and bend your elbows so that your arms are now perpendicular to the floor. Ensure that the back of your hands are facing each other.
- Slowly turn the hands so that the palms face each other.
- Pressing the palms together, stretch the fingers upwards.
- Keeping your gaze focused at one place, stay in this pose for a couple of breaths.
- Slowly release the hands and bring them to the side of your body.
- Raise your left leg and place it back on the floor and slowly come back into Tadasana.
Benefits of the Eagle Pose (Garudasana)
- Stretches the hips, thighs, shoulders and upper back.
- Improves balance.
- Strengthens the calves.
- Helps alleviate sciatica and rheumatism.
- Loosens the legs and hips, making them more flexible.
Avoid practicing this pose if you’ve had a recent
knee, ankle or elbow injury.
BENEFITS:
FROG POSE:
HOW TO DO:
- · Begin in the Table Pose
- Keep your ankles directly behind your knees and turn your feet outwards to the sides
- Lower yourself onto your elbows and forearms. Press your palms together or keep them flat on the floor.
- Exhale as you press your hips backwards. You should feel a deep stretch in your hips and inner thighs. Breathe in. Hold for 3 to 6 breaths.
- Release the breath. This is done by rocking your hips forward. Then, bring your palms under your shoulders with your arms bent and push yourself back up into the Table Pose. Alternatively, you can push your arms forward and lower your entire body so that it is flat on the floor
BENEFITS:
- Open hip joints, which reduces strain on the knees
- Improve abduction
- Strengthen the lower back while opening hips
- Help digestion
Utthita trikonasana: Triangle pose:
How to perform:
- Trikonasana is usually performed in two parts, facing left, and then facing right. The practitioner begins standing with the feet one leg-length apart, knees unbent, turns the right foot completely to the outside and the left foot less than 45 degrees to the inside, keeping the heels in line with the hips. The arms are spread out to the sides, parallel to the ground, palms facing down; the trunk is extended as far as is comfortable to the right, while the arms remain parallel to the floor.
- Once the trunk
is fully extended to the right, the right arm is dropped so that the right
hand reaches the shin (or a block or on the floor) to the front (left
side) of the right foot, with the palm down if flexed. The left arm is
extended vertically, and the spine and trunk are gently twisted
counterclockwise (i.e., upwards to the left, since they're roughly
parallel to the floor), using the extended arms as a lever, while the
spine remains parallel to the ground. The arms are stretched away from one
another, and the head is often turned to gaze at the left thumb, slightly
intensifying the spinal twist. Returning to standing, the bend is then
repeated to the left.
BENEFITS:
- practice of this asana improves the flexibility of the spine, corrects alignment of the shoulders; relieves backache, gastritis, indigestion, acidity, flatulence; massages and tones the pelvic organs, corrects the effects of a sedentary lifestyle or faulty posture, assists treatment of neck sprains, reduces stiffness in the neck, shoulders and knees, strengthens the ankles and tones the ligaments of the arms and legs
CAUTION:
- people with lower back problem
- people with high blood pressure
- heart problems
- cervical spondylosis
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