YOGA – A Step Towards Healthy Life | Top 10 Steps to follow daily to remain healthy and strong
Basic Daily Asanas With Their Benefits
1. Tadasana (Mountain Pose)
Stand with your heels slightly apart and hang your arms besides the torso. Gently lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Balance your body weight on your feet. Lift your ankles and firm your thigh muscles while rotating them inwards. As you inhale, elongate your torso and when you exhale release your shoulder blades away from your head. Broaden your collarbone and elongate your neck. Your ears, shoulders, hips and ankles should all be in one line. You can check your alignment by standing against the wall initially. You can even raise your hands and stretch them. Breathe easy.
This pose teaches one to stand with majestic steadiness like a mountain. The word ‘Tada’ means a mountain, that’s where the name comes from. It involves the major groups of muscles and improves focus and concentration. It is the starting position for all the other poses.It Also Healps To grow your height in early ages
2.Vasisthasana (Side Plank Pose)
Come into Dandasana (Plank pose).
Slowly shift your weight on the right arm and foot as you swing your left arm and foot on it.Rest the left foot on the right foot and let the left arm rest on the hip.
The right hand should be a little in front of the shoulder and not exactly below it. Also, ensure that the palm is pressed firmly against the floor and the arm is not bent.As you inhale, slowly raise your left arm till it is perpendicular to the floor with fingertips pointing towards the ceiling.
Now turn your neck towards the raised arm and gaze at the fingertips for a few breaths.
As you exhale, bring the arm down to rest on the hip.
Slowly come back into Dandasana and rest for a few breaths.
Repeat the process on the other side.
This asanas daily practice strengthens the arms, wrists and legs.
Strengthens the abdomen.
3.Surya Namaskar (The Sun Salutation)
12 Step Of Surya Namaskar are :
1. Pranamasana 2. Hasta Uttanasana 3. Hastapaadasana 4. Aekpaadprasarnaasana 5. Adho Mukha Svanasana 6. Ashtanga Namaskara 7. Bhujangasana 8. Adho Mukha Svanasana 9. Ashwa Sanchalanasana 10. Uttanasana 11. Hasta Uttanasana 12. Pranamasana
Surya Namaskar is best done early morning on an empty stomach.
Surya Namaskars are a good way to keep the body in shape and the mind calm and healthy.
4.Balasana (Child Pose)
The Child Pose is a resting pose useful to relieve neck, back and hip strain. While in the posture you should have slow are regulated breath; extended arms; resting hips and your forehead should be touching the mat. You can always return to this pose as at it is one of the most restorative and calming pose.
Helps relieve fatigue. As this is a resting pose, it helps relax the body. The regulated breathing helps restore you to a state of calmness. For the reasons mentioned above, this is also a great pose to ease anxiety and stress. Being curled up, makes one aware of the breathing pattern. Focussing on the breathing helps relax the mind.
The pose helps lengthen and stretch out the spine.
It also gently stretches the ankles, hips and shoulders.
Stimulates digestion and elimination.
By stretching the spine, it also helps ease neck and back pain.
5.Matsyasana (Fish Pose)
Lie on your back. Your feet are together and hands relaxed alongside the body.
Place the hands underneath the hips, palms facing down. Bring the elbows closer toward each other.
Breathing in, lift the head and chest up.
Keeping the chest elevated, lower the head backward and touch the top of the head to the floor.
With the head lightly touching the floor, press the elbows firmly into the ground, placing the weight on the elbow and not on the head. Lift your chest up from in-between the shoulder blades. Press the thighs and legs to the floor.
Hold the pose for as long as you comfortably can, taking gentle long breaths in and out. Relax in the posture with every exhalation.
Now lift the head up, lowering the chest and head to the floor. Bring the hands back along the sides of the body. Relax.
Stretches the chest and neck
Helps relieve tension in the neck and shoulders
Provides relief from respiratory disorders by encouraging deep breathing
Tones the parathyroid, pituitary and pineal glands
6.Adho Mukho Svanasana (Downward Facing Dog Pose)
Sit on your heels, stretch your arms forward on the mat and lower your head.
Form a table, like pushing your hands, strengthening your legs and slowly raising your hips.
Press your heels down, let your head hand freely and tighten your waist.
This pose stretches hamstrings,Chest and lengthens the spine, providing additional blood flow to the head. It is will leave you feeling energized.
7.Dhanur Asana (The Bow Pose)
First of all lie down in prone position
Exhale, bend your knees and hold the ankles with hands
While inhaling raise the thighs, head and chest as high as possible
Try to maintain weight of the body on lower abdomen. Join the ankles. Look upward and breathe normally.
While exhaling, bring down the head and legs up to knee joint. Maintain this position as long as you can hold and slowly come back to the original position.
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; Strengthens the back and abdominal muscles; Stimulates the reproductive organs; Opens up the chest, neck and shoulders.
8.Eka Pada Raja Kapotasana (One-legged Pigeon pose)
Begin by getting into Marjariasana (Cat stretch).
Breathe out and bring your right knee forward to touch the right wrist.
Bending the knee, bring your ankle near the groin region. Now slide the right foot towards the left hand, till the toes touch the left wrist.
Slide the left leg back so that it touches the floor. Keeping the knee straight, ensure that the front of the foot is touching the ground, while the sole faces the ceiling.
Lower your right buttock to the floor and press your tailbone forward to lengthen your lower back.
You may strengthen the lower back further by pushing your fingertips firmly to the floor.
Take a few deep breaths in this position.
Taking support of your hands, slide your left knee forward while exhaling and get back into the Cat stretch.
Stay in Cat stretch and take a couple of deep breaths and repeat the process with the other leg.
You may fold and place a blanket or place a yoga block below your groin region to support the body while doing the Eka Pada Raja Kapotasana.
Eka Pada Raja Kapotasana stretches the entire lower part of the body, stimulates the abdominal organs and helps relieve the body of Sciatica. It helps open up the hips and adds more flexibility to the hip region. It is also known to relieve the body of stress and anxiety.
9.Savasana (Corpse Pose)
Lie flat on your back, preferably without any props or cushions. Use small pillow below your neck if absolutely required. Close your eyes.
Keep your legs comfortable apart and let your feet and knees relax completely, toes facing to the sides.
Place your arms alongside, yet a little spread apart from your body. Leave your palms open, facing upward.
Taking your attention to different body parts one by one, slowly relax your entire body.
Begin with bringing your awareness to the right foot, move on to the right knee (as you complete one leg, move your attention on to the other leg), and so on, and slowly move upwards to your head, relaxing each part of the body.
Keep breathing slowly, gently, deeply and allow your breath to relax you more and more. The incoming breath energizes the body while the outgoing breath brings relaxation. Drop all sense of hurry or urgency or any need to attend to anything else. Just be with the body and the breath. Surrender the whole body to the floor and let go. Make sure you don’t fall asleep!
After some time, about 10-20minutes when you feel fully relaxed, keeping your eyes closed, slowly roll onto your right side. Lie in that position for a minute or so. Then, taking the support of your right hand, gently sit up into a seated pose such as Sukhasana (Easy Pose).
Keep your eyes closed and take a few deep breaths in and out as you gradually become aware of your environment and the body. When you feel complete, slowly and gently open your eyes.
This posture brings a deep, meditative state of rest, which may help in the repair of tissues and cells, and in releasing stress. It also gives time for the yoga workout to sink in at a deeper level.
This posture leaves you in a state of rejuvenation. It is the perfect way to end a yoga session, particularly if it has been a fast-paced one.
It helps reduce blood pressure, anxiety, and insomnia.
This is an excellent way to ground the body and reduce the Vata dosha(imbalance of the air element) in the body.
10. Bhujangasana (Cobra Pose)
Lie on your stomach with your feet together and toes flat. Place your hands downwards below your shoulders on the mat, lift your waist and raise your head while inhaling in. Pull your torso back with the support of your hands. Keep your elbows straight and make sure you put equal pressure on both palms. Tilt your head back and make sure your shoulders are away from your ears. Exhale while coming back to the ground.
This one will strengthen the lower back muscles while cushioning the spine, triceps and opens the chest to promote the inhalations. It also makes the spine flexible.