Yoga poses, health benefits of yoga asanas
Yoga disciplines, also teaches us how we have to keep control of owns own mind and body. It calms mind and controls anxiety and stress.
If you start practicing yoga daily, slowly you will come to know the effects of yoga. It improves your overall health of mind and body. It brings cheerfulness to mind and body. It enhances external and internal tranquillity.
Yoga makes your body works easily. It help in digestion and assimilation of food. Yoga keeps every muscles and body parts in good condition. It improves blood circulation.
As yoga relaxes body and mind, it brings good sleep. Daily practice of yoga help to get relief from many diseases and prevent many ailments. We can realise our inner strength by practising yoga. Yoga teaches us to be spiritual.
Patanjali who defined Ashtanga yogas as yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi.
Yoga is physical exercises consisting of poses called asanas. When your are doing practising this inhaling of air and exhaling of air is properly done. After practising each asana you have to relax with calm mind with inhaling and exhaling.
21st June celebrated as International Yoga day.
Vast studies on yoga found that regular yoga practice benefits a lot on body and mind. It reduces low back pain, joint pain and pain due to arthritis.When practising yoga, you have practice good food habit, that is balanced diet.
Pranayama
Sit on a mat in padmasana or sukhasana. Keep your head, neck and back straight. Keep the palms of thighs. Pushing stomach inside with exhaling such that all the air in lungs goes out. This is first step to start pranayama.
Next slowly, inhale through the nose with pushing your stomach outside without forcefully. Then slowly take in stomach muscle towards you with chest expanded and heighten your shoulders. Let the inhaled air be inside for about 5 seconds. Then exhale through the nose with loosening shoulder and chest, slowly release the air outside. Slowly push your stomach inside. Now all impure air goes out. Keep the same time period for inhale and exhale.
Relaxation to be practised after practising each asanas
Sit in sukhasana position or stand in thadasana position and slowly inhale and exhale 5-6 times with moving head right or left and front or back. Hands to be moved freely. Eyes should be closed with smiling face. This relaxes the body and mind.
Ushtrasana or Camel pose
Stand on heels and palms like animal posture.
Let the distance between legs and hands be one feet.
Slowly exhale and raise your hands up.
Then slowly bend backward to hold your ankles with your hands.
Bend face such that you can see back wall.
Be in this position for 5 minutes.
Then inhaling slowly come back to initial position.
Benefits of Ushtrasana
This pose stretches chest muscles which makes breathing easy.
This pose benefits asthma patients.
It treats throat infection, cold allergy and headache.
It improves the health of eyes, ears, nose and throat.
Chakrasana or wheel pose
Stand straight and keep head, neck and back straight.
Slowly raise your hands up.
Then slowly exhale and bend backward to touch the ground.
Place your palm next to heels.
Be in this position for 5 seconds.
Then slowly inhale and come back to initial position.
Benefits of Chakrasana
This pose stretches chest muscles which benefits lungs and heart.
More oxygen is supplied to the body.
It mainly benefits asthma patients.
It relaxes the body well.
As spine is stretched in the asana, it strengthens spine and back of the body.
Janushirasasana or One legged forward bend pose
Sit on the floor.
Stretch your right leg forward.
Fold your left leg and left heel should touch your buttock.
Then slowly exhale and bend forward to hold right feet with your palms.
Be in this position for 5 minutes.
Slowly inhale and come back to initial position.
Benefits of Janushirasasana
This asana strengthens spleen and gall bladder and it improves their function. It helps in digestion and improves the health of digestive system.
It improves the health of liver and kidneys and strengthens abdominal part of the body.
It improves the blood circulation to the abdominal part.
This pose relaxes body and mind.
Pashchimothasana or Seated forward bend pose
Sit on floor, stretch your legs straight.
Keep both legs and feet closely.
slowly raise your hands up and bend towards leg with exhaling.
Try to hold your feet.
Slowly bend your head and touch your knee with your forehead.
Let the elbow be at the sides of knee.
Be in this position for 10 seconds.
You can do this 2-3 times day at the beginning.
Benefits of Paschimothasana
As we bend in this asana, it lessens back pain and waist pain to a greater extent.
Nerves calms down and strengthened.
Unwanted fat accumulated in stomach, waist and buttock part of the body is burned and body gets good shape.
This pose helps in supply of blood to spleen and kidney and hence improves their function.
Improved blood supply to the abdomen removes many of menstrual related problems.
Uthitha Padasana or Raised legs pose
Lay down on the floor.
Keep both of your hands at the sides of your body.
Slowly inhale, raise your right leg upto 60 degree.
Be in the position for 10-15 seconds.
Then slowly release the leg with exhaling.
In the same way raise your left leg also.
Do not bend the leg while doing this asana.
You can do it 2-3 times at the starting of yoga.
Benefits of Uthitha Padasana
This asana strengthens thighs, and legs.
It treats constipation, piles and other kidney related problems.
It removes stomach fat and it is good pose for women after delivery.
This pose strengthens stomach muscles.
This asana also benefits for diabetic patients.
Baddhakonasana or Butterfly pose
Sit on the floor.
Slowly inhale and fold your legs and bring the legs towards you.
Place the legs such that heels should touch your buttocks.
Hold your feet with your palms.
Keep back, neck and head straight.
Be in this position for 10-15 seconds.
Slowly exhale and come back to initial position.
Benefits of Baddhakonasana
This asana improves digestion and avoids constipation.
It treats menstrual problems in women.
It strengthens thighs and knee.
It improves blood circulation in lower part of the body.
Ardhamathsyendrasana or Half spinal twist pose
Sit on floor. Straighten your legs.
Fold your left leg and keep at the side of right buttock with inhaling.
Fold the right leg, keep the right feet on the floor such that right leg lies over the left leg.
Hold your right feet by left palm.
Turn toward right and take your right hand towards back and hold the waist firmly.
Be in this position for about 5-8 seconds.
While doing this asana keep your head, neck and back straight.
Then slowly release the hands with exhaling.
straighten your legs one by one.
Then continue the same for the right leg also.
Benefits of Ardhamathsyendrasana
As we twist the back when performing this yoga pose, it increases the flexibility of the back bone.
This treats back pain, waist pain and shoulder muscles are strengthened.
Blood circulation to adrenal glands, thyroid, ovaries and spleen is improved. It makes the glands to secret good amount of hormone needed for the body.
It specially benefits diabetic patients.
This pose removes unwanted fat in waist and abdomen region of the body.
This pose keeps back bone straight.
Bhujangasana or Cobra pose
Lay down on your stomach.
Place your palms at the sides of shoulders, folding hands.
Straighten your legs and keep the heels in upwards direction.
Slowly inhale, raise your head and straighten your hands.
Raise your head such that you have to watch upward and push chest backward.
Bend your back bone and do not lift waist and legs.
Stay 10 seconds in this position.
Slowly exhale and come to initial position.
Benefits of Bhujangasana
This pose stretches back bone and this helps to strengthen back bone and spine. It treats back pain.
It also stretches chest muscles and it benefits heart and lungs. More oxygen is taken by the body.
Blood supply to small intestine, liver, spleen is improved and hence digestion is improved.
This pose brings activeness in us.
It treats menstrual problems in women.
Dhanurasana or Bow pose
Lay down on your stomach on the floor.
Place your hands at the sides of your body.
Place you chin on the floor.
Inhale and slowly lift and push your legs to backward by holding ankles with your hands.
At the same time raise your head and widen shoulders as much as possible.
Be in this position for 20 -25 seconds.
Then slowly exhale and come to initial position.
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Benefits of Dhanurasana
This pose improves the function of endocrine glands. This improves the secretion of insulin and benefits diabetic patients.
Performing this pose removes lazy feeling and keeps us active. It calms down the nervous system and hence relaxes body and mind.
This asana improves digestion and stomach disorders like gas formation and stomach pain is decreased.
It strengthens back bone, spine and neck muscles which also treats back pain, neck pain.
It treats menstrual problems in women.
Simhasana or Lion pose
Sit on your heels with folding your legs backward.
Keep head, neck and back straight.
Place your both palms on your thighs.
Exhaling through the nose, open your mouth and stretch your tongue outside as much as possible.
Hold breathe for 5 seconds in this position with fingers tightened.
Then slowly inhale and take tongue inside.
Loosen body and inhale and exhale few times.
In this asana all the steps are done very slowly.
Benefits of simhasana
Practising this asana increases the blood supply to throat and tongue which avoids stammering.
This pose avoids bad breathe.
It treats tonsil infection and vocal cord muscles are strengthened.
Blood supply to face is increased and hence improves the face glow and brings cheerfulness to our face.
Sarvangasana or Shoulder stand pose
Lay down on the floor.
Place your hands at the sides of your body.
Stiffen your legs and toes.
Slowly, inhale and raise your legs upward.
Hold your buttocks with your hands push the legs upward 90 degree position.
Slowly move your palms to waist and then to back to support your body.
Lift the legs such that your chin touches chest.
Legs should be straight.
Inhale and exhale slowly and be in this position for 5 seconds.
Slowly bring down your legs and come to the initial position.
Benefits of Sarvangasana
Sarvangasana benefits our body in many ways. When practising this asana, blood flows from legs to heart, relaxes blood vessels. It treats inflammation in blood vessels.
It strengthens uterus and hence it is a good exercise to practise after child birth.
This pose treats menstrual related problems. It also treats piles.
It improves the blood supply to thyroid gland and hence it improves the function of thyroid which is necessary for our body health.
This pose increases the blood supply to face and it improves the glow of our face.
This pose increases the blood supply to brain, it improves memory power and brain function.
This pose even increases the blood supply to the skull part and hence hair growth increases.
It treats asthmatic patients and keeps us relaxed and calm.
Halasana or Plow pose
Lay down on your back and place your hands at the sides of your body.
Slowly inhale and lift both legs upward 90 degree position and then exhaling slowly bend the legs towards your head.
Bend your legs such that toes would touch the ground.
Be in the position for 5 seconds and slowly inhale and exhale.
Then slowly come back to the initial position.
Loosen your body.
Benefits of Halasana
This pose strengthens stomach and abdomen muscles. It burns unwanted fat accumulated in stomach and abdominal part of the body.
This pose increases the blood supply to thyroid gland and hence its function is improved which helps to control body weight.
It treats back pain, neck pain, waist pain and head ache.
This pose increases the blood supply to brain which relaxes our mind and body and keeps us active.
Blood supply to face is increased and hence improves the face glow.
Padmasana or Lotus pose
Sit on the floor.
Hold your right leg with your hands and place on left thigh.
Hold your left leg with your hands and place on right thigh.
Place both of your hands on thighs such that palms are facing upward.
Join the tip of index finger and thumb such that a circle is formed.
Sit in this position as much as possible.
Benefits of Padmasana
This posture improves breathing and hence good amount of oxygen is supplied to the body.
This pose helps us to keep calm and relaxed.
It strengthens legs, thighs and also avoids leg pain and knee pain.
It treats headache due to anxiety and stress.
Trikonasana or Triangle pose
Your body should be straight.
Next slowly stretch your apart to the sides as much as possible.
Then slowly stretch your hands to the sides of your body.
exhale and slowly bend towards left and place the left palm on the ground at the side of your left feet.
Right hand should face upward and you should turn your face upward.
Be in the position for 5-8 seconds.
Then slowly come back to original position by inhaling.
Then do it for left hand also.
Benefits of Trikonasana
This pose helps in digestion and treats digestive disorders like bloating, constipation and hence avoids piles.
This asana improves the flexibility of back bone and spine and avoids back pain.
This pose also strengthens legs, arms and shoulder muscles.
Precaution to be taken during yoga asanaa practice
Yoga asanas should be practised on an empty stomach and you should not practice yoga asanas immediately after lunch.
Yoga asanas should be practised after warm up exercises. Warm up exercises makes our body flexible and it is easy to start yoga asanas.
After each yoga practice your have to relax for a while inhaling and exhaling. It makes stretched muscles to relax.
The opinions expressed herein are authors personal opinions and do not represent any one's view in anyway, do not use this information to diagnose or treat your problem without consulting your physician. Remedies here mentioned are used for ages may not be clinically proven.
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