Yoga Asana
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Half Wheel Pose or Ardhchakrasana
The meaning of Ardhchakrasana is Adrh=adha or half, Chakra=pahiya or wheel, Asana=stithi or state of being. While practising this pose, the composition of the body seems like a half wheel, hence the name. This pose is recommended for those who cannot practice Wheel pose or Sadhak Chakrasan. The benefits of the half wheel pose are similar to that of the wheel pose. Place both the hands on the back of your waist and bend backwards. Feel the stretch on the neck well bending backwards. Breathe out while holding the pose for 10-30 seconds.
While in the pose keep breathing in and out. Breathe in and come to a standing position.
BenefitsIt is advisable not to continue if it makes you dizzy. In case of high blood pressure, be careful while practising this pose.
Butterfly or Bhardasan
This pose is called the butterfly pose because the posture is made by holding and keeping the soles of the feet together in an angle. Because of the movement of the legs during the posture, it appears to be a butterfly flapping its wings.
Sit in a comfortable position keeping your legs wide and keeping the soles of the feet together. Hold the toes of the feet with your hands. Start flapping your feet like a butterfly for 20 times. Get back to your normal position.
Benefits
Precaution:
In the case of arthritis or sciatica, avoid doing the pose.
The cobra or Bhujangasana
Majority of people suffer from back pain. According to the Spine Society of India, about 10-15 percent people i. e 15 crore people in India suffer from back pain. Our ancient sages had found its cure through Yoga, Asana and Pranayam. The rule “Prevention is better than cure” can keep us away from this problem. Back pain, a gift of so-called modernism, is caused due to carelessness, excessive labour, anxiety, bad posture while sitting or sleeping.
Backbone is called the vertebral column. It gives support to the rest of our skeletons. If due to some reasons, there is a problem in a vertebral column then we develop back pain, neck pain or sciatica pain. In the majority of women, it is caused due to menstrual problems, hormonal changes or in case of pregnancy. Our bed plays an important part in developing or getting rid of back pain.
Through these asanas and some precautions we can keep back pain away:
In this asana, our body looks like a snake, raising its hood. Hence, this is named so.
Lie on your belly, thighs, knees and foot should be united, stretch your toes outwardly and keep your hands near your armpits, elbows should touch the ground.
Now lift your upper torso above the ground, with the support of your hands, both elbows should be slightly bent and neck must be in a backward position.
Hold in this position. Remember to keep your breath normal.
Do not stretch your physical limits too much and now come back to normal.
Practice at least 5 rounds of this asana.
Hand-to-Foot Pose or Hastpadasana or Padhastasana
The name is a combination of the word Hast which means hands and Pad means legs. Keeping a distance of 2 inches, stand straight. Take your hands over your head while breathing in. Then bend over to touch your toes while breathing out.
Try to touch the ground with your palms. Do not push too hard, stretch as much as you can. Hold for 10-30 seconds. Come back to a standing position breathing in.
Do not push too hard to touch the ground. In case of back pain, slip disc, hernia, high blood pressure or heart diseases, avoid practising the pose.
Easy pose or Sukhasan
How to do Sukhasan:
Sit erect with your legs folded with your hands on the knees. Keep your spine, your neck and the head in one straight line. Suck your stomach inwards. Keep your eyes closed while meditating as the directions are given. Take long deep breaths and keep your focus on your breathing. If this is not comfortable, you can take the support of a wall.
Practice every day for 10 minutes.
The Mountain pose or Tadasana
This is a very easy yet effective pose. This pose can help you keep fit if done with accuracy.
Stand tall with your shoulders and neck erect. Take your hands above your head and very slowing stretch your body upwards. Feel the stretch from the toes of your feet to your fingers. Hold the position for few seconds and keep taking long and deep breaths. Slowing bring back the body to your normal positing while exhaling. This completes one cycle. We suggest you do this for 3 to 4 times.
Triangle or Trikonasan
While practising this pose, the shape of the body seems to be that of a triangle, hence the name of the pose is called the triangle poses.This pose is very beneficial for strengthening the muscles. This pose is done by spreading the muscles apart while standing straight in one position and bending over on either of the sides to touch the toes or the floor and keeping the other hands straight with the shoulders and pointing towards the sky. This power pose has loads of benefits if done every day.
Stand tall with your feet width apart and lift your hands parallel to the floor. Take long and deep breaths and exhaling bend on your left and try reaching your toes with your hands. To give some challenge if you can easily touch your feet, try touching the ground with your hands. Keep the right hand straight with the shoulders and stretch and keep your gaze on the right hand upwards. With controlled breath, hold the position and long as you can. Take a long breath in and slowly return to the centre. Repeat the same on the other side. Try this pose for 3-4 times.
Do not push too hard while bending. In the case of neck pains, waist aches, sciatica, osteoporosis, migraine, slip disc, stomach surgery and high blood pressure, avoid doing this in the practice.
The Diamond pose or Vijrasana
This is the only pose that can be done immediately after breakfast or lunch. It is very beneficial for the body and can be done by any age group of people easily. This pose can be practised at any time of the day. “Vraj” means strong. It is also very helpful for making the body’s digestive system strong and effective. Daily practice of the pose makes the thigs and knees stronger. This makes the lower body stronger and also helps the body relax after a heavy meal.
Sit on your knees folded. The big toe should touch each other but keep space between the heels. Keep your legs touching other and your hands relaxing on the things. Keep your spine, neck and head straight and your stomach tucked in. Keep your eye closed and calm your mind.
The Diamond Pose can be done in an empty stomach or after a meal. As a beginner, it is recommended to it for 3-5 minutes.
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The Tree Pose or Virkhshasana
“Virksh” is a Sanskrit word which means tree. While practising this pose, one looks similar to a tree which is focused and calm, hence the name The Tree pose. Like some poses, this one needs balancing and needs to be done while keeping the eyes open. This pose not only keeps you healthy but also give mental stability and balance.
Stand tall with your hands on either side. Take the left foot and keep then on the inner side of the right thigh and keep the right feet straight. Try to keep the balance.
Breathe deep and take your hands over your head and put them together in a prayerful position. Keep gazing forward which will help you maintain balance. With your spine straight stretch your entire body like a rubber-band. After that leave your body loose and do not forget to smile. Take a deep breath out and bring your hands down and put your left foot down. Repeat the same on the other side.
Please avoid the practice if you have a migraine, high or low blood pressure and if you have trouble sleeping. You can practice this with your hands down next to your waist.
Yoga, an age-old practice combining physical postures and meditation, has gained significant popularity in today's hectic society. For many individuals, yoga serves as a refuge from the chaos and busyness of daily life. Whether you're practicing the downward-facing dog posture in the tranquility of your bedroom, at an ashram in India, or amidst the hustle of New York City's Times Square, yoga offers a retreat that transcends physical location. In addition to its mental and physical advantages, some of the benefits of yoga extend to the realm of the kitchen table.
The benefits of yoga are extensive, and we will explore 101 ways in which it can positively impact your well-being.
In today's fast-paced world, where the rhythm of life aligns with a modern lifestyle, the increase in work hours and pursuit of greater financial success often bring about heightened stress levels. This lifestyle shift is accompanied by a reduction in physical activity, outdoor exposure, and leisure time. Prolonged hours spent working on computers contribute to strain in the neck, shoulders, and back muscles, resulting in tension and stiffness. If left unaddressed, this discomfort can hinder your ability to perform effectively in the workplace, impacting your overall quality of life.
The solution lies in incorporating simple yoga exercises into your office routine throughout the workday. These exercises can be seamlessly performed at your desk, offering a convenient and unobtrusive way to counteract the physical toll of prolonged desk work. Not only will this positively impact your health, but it also has the potential to transform office hours into a 'happy time,' complete with amusing explanations for each yoga posture.
A helpful suggestion: If you find yourself in tight, uncomfortable footwear, consider removing them before starting the stretches. Additionally, you may choose to loosen your tie and belt for added comfort during these exercises.
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