Yoga is not just physical workout, it’s emotional combination, divine advancement, with the touch of a spiritual element, which gives you a sight of something which is beyond all imaginings.

Yoga is a whole discipline; it bonds body, mind, and spirit and the cosmos. It fetches peace and bliss to every individual. It also generates a substantial difference in one’s conduct, feelings, and attitude. Consistent training of yoga increases our serenity, understanding, sensitivity and consciousness.

Our mind is like a swing; swinging from past to future, remorse and rage to nervousness and fear, cheerfulness to grief. It is ‘Yoga asana’ that assists us to preserve calmness. Yoga asana is not a simple workout or exercise!

Yoga asana is a balance of effort and ease. We give effort to get into the posture and then we relax. Yoga asana brings that stability in every aspect of our life. It shows us to put effort and then let go, get apart from the result. Yoga asana buildups our physical flexibility and expands our mind.

Yoga should be done with the breath, and with consciousness. When we lift our hands for yoga, first we become aware of the arm and then we slowly lift it, coordinated with the breath. It is as elegant as a dance, floating into one pose from another. The key is to stretch a little more, in each asana, than what we are comfortable and then relax and let go. This little effort to take the body beyond its agreeable limit expands our mind.

PADAM ASANA (LOTUSPOSE)

  • Opens the hips.
  • Stretches the ankles and knees.
  • Calms the brain.
  • Increases awareness and attentiveness.
  • Keeps the spine straight.
  • Helps develop good posture.
  • Eases menstrual discomfort and sciatica.
  • Helps keeps joints and ligaments flexible.

PASCHIMOTTAN ASANA (SEATED FORWARD BEND)

  • It acts as a stress reliever.
  • Reduces fatty deposits in the abdomen.
  • Remove anxiety, anger, and irritability.
  • Calms the mind.
  • Stretches the spine and brings flexibility.
  • Good for constipation and digestive disorder.
  • Useful for increasing height.

DHANUR ASANA (BOWPOSE)

  • Strengthens the back and abdominal muscles.
  • Stimulates the reproductive organs.
  • Opens the chest, neck, and shoulders.
  • Tones the leg and arm muscles.
  • Adds greater flexibility to the back.
  • Good stress and fatigue buster.
  • Relieves menstrual discomfort and constipation.
  • Helps people with renal (kidney) disorders

MATYAS ASANA (FISHPOSE)

  • A traditional text that Matsyasana is the “destroyer of all diseases”.
  • Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs.
  • Stretches and stimulates the muscles of the belly and front of the neck.
  • Stretches and stimulates the organs of the belly and throat.

HALA ASANA (PLOWPOSE)

  • Improves digestion and appetite.
  • Effective in Weight Loss.
  • Strengthens the abdominal muscles.
  • Beneficial for diabetic people. ...
  • It helps to make spinal cord strong and flexible.
  • Cures the symptoms of menopause.
  • It helps to reduce stress.

SARVANG ASANA (SHOULDERBEND)

  • It stretches your Nervous system and increases flexibility of your spinal cord.
  • It relives the stress, because of it calms the brain, and nervous system.
  • The thyroid gland will get more benefit due to this asana. ...
  • The person practiced Sarvangasana will recover from all the disease.

BHUJANG ASANA (COBRAPOSE)

  • Stretches muscles in the shoulders, chest, and abdominals.
  • Decreases stiffness of the lower back.
  • Strengthens the arms and shoulders.
  • Increases flexibility.
  • Improves menstrual irregularities.
  • Elevates mood.
  • Firms and tones the buttocks.
  • Invigorates the heart.

VAJRA ASANA (DIAMONDPOSE)

  • It helps in digestion.
  • Sitting in this pose helps in reduction of the hips.
  • It helps in getting rid of constipation.
  • It helps to fight stomach disorder.
  • A few minutes of Vajrasana and you can feel the mind calming. ...
  • It helps in increasing the blood circulation in the body.

SETU BANDH (BRIDGEPOSE)

  • Stretches the chest, neck, spine, and hips.
  • Strengthens the back, buttocks, and hamstrings.
  • Improves circulation of blood.
  • Helps alleviate stress and mild depression.
  • Calms the brain and central nervous system.
  • Stimulates the lungs, thyroid glands, and abdominal organs.
  • Improves digestion

SURYA NAMASKAR

Sun Greeting is considered a whole body workout. Yoga authorities say that doing 12 sets of Surya Namaskar translates into doing 288 influential yoga poses in a span of 12 to 15 minutes. Yoga is a trulydivinediscipline, and a lot of the eventsof yoga are accomplishedin the attendanceof nature. Surya Namaskar (Sun Salutation) is a great way to keep your body and your mindhealthful. Although there are no specific Surya Namaskarrecommendations, but the ideal time to perform Surya Namaskar is in the auraof the sun in the morning or in the evening.

Since the presence of the sun is extremely important for the benefits of this yoga posture to be realized, you should not perform this when the sun is no longer up. The best time to do the Surya Namaskar is early in the morning during sunrise, and then late in the evening, during sunset. These are the times, according to earliestscriptures, that the sun’s influencesare at their best.

For practical reasons, most people do this first thing in the morning, after waking up. It is ideal to perform the Surya Namaskar routine on an empty stomach so that the benefits of the posture are far reaching. It is also important to maintain a steady but slow speed of performing the posture so that you can maintain a healthy breathing technique and give your body a good stretch.

TWELVE STEPS

  1. PRANAM (prayer pose).
    • Inhale: As you breathe in, lift both arms up from the sides.
    • Exhale: As you exhale, bring your palms together in front of the chest in prayer position.
  2. Hastauttanasana (raised arms pose).
    • Inhale : Breathing in, lift the arms up.
  3. HASTPAD ASANA (hand to foot pose).
    • Exhale : Exhale completely, bringing your hands down to the floor.
  4. ASHWASANCHAL ASANA (ridingpose).
    • Inhale : Bring the right foot forward in between the two hands, left knee down to the floor and look up.
  5. DAND ASANA (stick pose).
    • Inhale: As you breathe in, take the right leg back and bring the whole body in a straight line.
  6. ASTANGNAMASKARA (salute with eight parts).
    • Exhale: Gently bring your two hands, two feet, two knees, chest and chin to touch the floor.
  7. BHUJANG ASANA (cobra pose).
    • Inhale: Keep your elbows bent and look up.
  8. PARVAT ASANA (mountain pose).
    • Exhale: The inverted V.
  9. ASHWASANCHAL ASANA (the Rridingpose).
    • Inhale: Bring the left foot forward in between the two hands, right knee down to the floor and look up.
  10. HASTPAD ASANA (hand to foot pose).
    • Exhale: Bring your right foot forward and try to keep your palms on the floor.
  11. Hastauttanasana (the raised arms pose).
    • Inhale: Breathing in, lift the arms up.
  12. Tadasana.
    • Exhale:As you exhale, straighten the body and your arms.

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