Best yoga practice:-
To reduce thyroid:-
Reasons for hair loss:-
- Too much stress
- Aging
- Unhealthy eating habits
- Medication
- Hormonal problems
- Using too many hair products
- Heat treatments on hair
- Genetics
1.(Rubbing nails)Balayam Yoga:-
This yoga asana was made famous by Baba Ramdev. It is simple and highly affective.
- You can do this asana either sitting or standing.
- Curl the fingers of both hands inwards towards your palm.
- Bring the nails of both your hands in contact with each other and start rubbing them vigorously ensure leaving out the thumbnails.
- Keep rubbing your nails continuously for 5-7 minutes at a stretch.
Besides hair loss, Balayam yoga can also cure dandruff and premature graying of hair.
By doing this, the roots of the hair follicles connected to the fingernails pump energy to the scalp needed for hair growth.
By doing this, the roots of the hair follicles connected to the fingernails pump energy to the scalp needed for hair growth.
2.(Stand forward bend pose) Uttanasana:-
- Stand straight with your legs close to one another touching your knees, heels, feet and toes.
- Inhale deeply.
- Now while exhaling, lift up your hands and bend forward, until your fingers and then your hands touch the floor.
- If possible, you can also bring your hands behind your heels.
- Hold on this position with some normal breathing.
- When you want to come out of this pose, inhale in deeply and stand back straight.
- For beginners, if you are not able to touch the ground with your hands, then fold your hands and hold your right elbow with left hand and left elbow with right hand.
This asana it helps better hair growth because of two reasons:
- If you have noticed, your head is hanging below your heart allowing allows blood to circulate properly in your scalp leading to proper hair growth.
- Another reason is that Uttanasana de-stresses you and relieves you of all anxiety and tensions which is a primary reason for hair loss.
3.(Rabbit pose)Sasangasana :-
- Sit with your knees on the floor, hips on your heels in Balasana pose (child pose).
- Now put both your hands at the back and hold your heels.
- Place the crown of your head on the floor and slowly inhale and lift up your hips.
- Hold this position until five breaths.
- Exhale as you slowly unroll yourself back to child pose.
- Relax and repeat again.
- This asana is again beneficial because while the crown is on the ground, the blood flows to the head. Proper circulation of blood to scalp means good and healthy hair growth.
4.(Camel Pose)Ustrasana:-
- Sit straight on the floor with your knees in a way that the calves of your knees form right angle.
- Keep hands on your waist, fingers in the front and thumb behind.
- Now bend your spine backward and hold the heels of your feet with your hands or you may also touch the soles of your feet.
- As you bend your spine, also move your face upwards and try looking at the ceiling.
- Hold on this pose for a few seconds and keep your breathing normal.
- Exhale while exiting from this pose.
- Sit in baby pose or Balasana and relax.
Follow some precautions while doing this posture:
- For beginners, do not bend backwards too much as it may cause injury to your lower back.
- You need Flexibility for this asana, if your body is stiff, you’ll never be able to complete this asana until the end.
5.(Downward Dog pose)Adho Mukha Svanasana:-
- Place yourself with your knees and hands on the ground. Your hands perpendicular to your shoulders and your knees perpendicular with your hips.
- Next push your hips up and alongside straighten your legs too, standing on your toes.
- Pressing your palms to the ground, straighten your spine more.
- To exit from this pose, pull down your hips gently and come back to the first step.
6.(Diamond pose)Vajrasana:-
- Sit on the floor keeping your spine erect and with stretched legs. Your heels should be together.
- Place your hands by your side palms facing the ground.
- Now you have to fold both your legs, keeping them under your thighs; first the left leg and then the right.
- Place your hands on your upper thighs.
- Sit in a relaxed position and breathe in and out deeply.
- When done, return back to your original posture of sitting with stretched legs.
7.(Fish pose)Matsyasana :-
- Lie down straight on the floor with your legs together, both your hands should go at the back of your thighs with palms facing downwards.
- Now with pressure on your elbows, pull the mid portion of your upper torso dropping your head a bit more backwards such that the crown of your head touches the ground.
- Your body position will be such that an arch will be formed between your hips and crown. Breathe in deeply and try filling in as much oxygen possible to your respiratory organs.
8.(Raised feet pose) Uttanpadasana:-
- Lie on the yoga mat with arms by your side and palms facing the floor.
- Stretch your body and slowly raise your legs at a 45-60 degrees angle from the ground.
- Keep your legs raised for a minute or even more if you can hold it.
Kalapbhati:
This is a very effective form of pranayama. Sit down on the floor in a comfortable cross-legged position. Take a deep breath & then exhale quickly, while making a sound. Always remember while doing Kapalbhati – you have to forcefully and quickly exhale, but slowly and deeply inhale. Continue doing this for 10 times & then release.
Ujjayi Pranayam:
Sit down on the floor in a cross-legged straight position. Inhale slowly and deeply by both the nostrils. Try to make a hissing sound while you are sucking in the air. After that, stretch your inhale time for a while & then exhale as much as you can without giving any kind of pressure to your other body parts. This type of pranayama is very effective for those sufferiung from bronchitis, asthama & thyroid.
Baba Ramdev yoga for Diabetes:-
1. Kapalbhati is one of the best options for a diabetic. If a diabetic person practices this technique regularly, then certainly he can get his disease controlled. This is a very effective form of pranayama. Sit down on the floor in a comfortable cross-legged position. Take a deep breath and then exhale quickly, making a sound. Always remember while doing Kapalbhati, you have to forcefully and quickly exhale and slowly and deeply inhale. Continue doing this for 10 times and then release. This works as a blessing for diabetics and helps in controlling the disease.
2. Anulom-Vilom is another way of treating this disease. Anulom Vilom is also known as alternate nasal breathing. Here, you have to close the right nostril and inhale with the left nostril. Then immediately close left nostril and exhale with the right nostril. In this way try breathing slowly and deeply by changing the nostrils.
All the 3 types of pranayama help in de-stressing and treating this disease. Asanas are also effective and the best options for treating diabetes. To learn Mandukasan in the simplest way, just follow the steps given below:
3. Mandukasan: Sit down on the floor in Vajrasana position. Now make fists of both your hands and place them on your stomach in such a way that the joint comes on the navel. Press both the fists against your abdomen. Now try to touch the ground with your forehead. Try bending downwards as much as you can. Hold this position for 20 seconds and then release.
4. Ardha Matsyendrasana: Sit on the floor with your legs straight out in front of you. Bend your knees, put your feet on the floor and then slide your left foot under your right leg. Lay the outside of the left leg on the floor. Step the right foot over the left leg and stand it on the floor outside your left hip. Press right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee. The right knee will point directly up at the ceiling. Here, you have to exhale & turn towards the inner side of your right thigh. Remain in this position for about 30 seconds & then release. Try doing this the other way too.
5. Vakrasana: For this, you have to sit in a comfortable cross-legged position. Now, keep your right hand on your left hand on your left knee. Try to twist your body in the left direction. Do not forget to keep your posture straight. Try doing this in the right direction too.
Try these above mentioned tips, breathing exercises and asanas of the ramdev baba yoga of diabetes and your diabetes will definitely be in control. Stay healthy & keep practicing! Please share us your comment.
Yoga Practice for Cervical Spondylitis:-
First of all, in Yoga you learn to relax, mentally as much as physically. This is very, very important for you, particularly if you are suffering from cervical spondylitis. Yoga teaches you asanas (poses) such as the Shavasana (Corpse Pose) and many other techniques designed specially for mental, physical and emotional relaxation.
If you practise Yoga regularly and in all respects, including the dietary recommendation of a Sattvic (simple, light and predominantly vegetarian) Yogic diet, and get enough sleep, you will be able to overcome your spondylitis problems. These practices will strengthen your muscles and help you manage pain by relieving tension, mostly through practices of relaxation. Tackle strategy for cervical spondylitis is as under:
- Constant postural awareness and control.
- Exercises to stretch your neck and shoulder muscles and girdle. These exercises will include gentle stretches and movements of your neck, arms and shoulders.
- Mild heat application for around 15 minutes 2 – 3 times daily. Please avoid application of excessive heat.
- Stretching your whole body 2 or 3 hours to reverse and effects of stress.
- Yoga relaxation with Nispanda Bhava (Unmoving Observation), Shavasana (Corpse pose) and Yoga Nidra (Yogic sleep). These will go a long way in helping relax the muscles of your back and neck.
Warm-Ups
- Shoulder Stretches (take care to avoid neck exercises and rotations)
- Surya Namaskar (Sun Salutation). Do only a few rounds, slowly and without jerking your body.
1. Kapalbhati is one of the best options for a diabetic. If a diabetic person practices this technique regularly, then certainly he can get his disease controlled. This is a very effective form of pranayama. Sit down on the floor in a comfortable cross-legged position. Take a deep breath and then exhale quickly, making a sound. Always remember while doing Kapalbhati, you have to forcefully and quickly exhale and slowly and deeply inhale. Continue doing this for 10 times and then release. This works as a blessing for diabetics and helps in controlling the disease.
2. Anulom-Vilom is another way of treating this disease. Anulom Vilom is also known as alternate nasal breathing. Here, you have to close the right nostril and inhale with the left nostril. Then immediately close left nostril and exhale with the right nostril. In this way try breathing slowly and deeply by changing the nostrils.
All the 3 types of pranayama help in de-stressing and treating this disease. Asanas are also effective and the best options for treating diabetes. To learn Mandukasan in the simplest way, just follow the steps given below:
3. Mandukasan: Sit down on the floor in Vajrasana position. Now make fists of both your hands and place them on your stomach in such a way that the joint comes on the navel. Press both the fists against your abdomen. Now try to touch the ground with your forehead. Try bending downwards as much as you can. Hold this position for 20 seconds and then release.
4. Ardha Matsyendrasana: Sit on the floor with your legs straight out in front of you. Bend your knees, put your feet on the floor and then slide your left foot under your right leg. Lay the outside of the left leg on the floor. Step the right foot over the left leg and stand it on the floor outside your left hip. Press right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee. The right knee will point directly up at the ceiling. Here, you have to exhale & turn towards the inner side of your right thigh. Remain in this position for about 30 seconds & then release. Try doing this the other way too.
5. Vakrasana: For this, you have to sit in a comfortable cross-legged position. Now, keep your right hand on your left hand on your left knee. Try to twist your body in the left direction. Do not forget to keep your posture straight. Try doing this in the right direction too.
Try these above mentioned tips, breathing exercises and asanas of the ramdev baba yoga of diabetes and your diabetes will definitely be in control. Stay healthy & keep practicing! Please share us your comment.
First of all, in Yoga you learn to relax, mentally as much as physically. This is very, very important for you, particularly if you are suffering from cervical spondylitis. Yoga teaches you asanas (poses) such as the Shavasana (Corpse Pose) and many other techniques designed specially for mental, physical and emotional relaxation.
If you practise Yoga regularly and in all respects, including the dietary recommendation of a Sattvic (simple, light and predominantly vegetarian) Yogic diet, and get enough sleep, you will be able to overcome your spondylitis problems. These practices will strengthen your muscles and help you manage pain by relieving tension, mostly through practices of relaxation. Tackle strategy for cervical spondylitis is as under:
- Constant postural awareness and control.
- Exercises to stretch your neck and shoulder muscles and girdle. These exercises will include gentle stretches and movements of your neck, arms and shoulders.
- Mild heat application for around 15 minutes 2 – 3 times daily. Please avoid application of excessive heat.
- Stretching your whole body 2 or 3 hours to reverse and effects of stress.
- Yoga relaxation with Nispanda Bhava (Unmoving Observation), Shavasana (Corpse pose) and Yoga Nidra (Yogic sleep). These will go a long way in helping relax the muscles of your back and neck.
Warm-Ups
- Shoulder Stretches (take care to avoid neck exercises and rotations)
- Surya Namaskar (Sun Salutation). Do only a few rounds, slowly and without jerking your body.
Asanas (poses)
Standing Position -
- Tadasana
- Vrikshasana
Sitting Position
- Sukhasana (Easy pose)
- Padmasana (Lotus pose)
- Vajrasana (Thunderbolt pose)
- Pawanmuktasana (Wind Relieving Pose). Never raise your neck or head in this pose; it could prove harmful.
- Parvatasana (Mountain pose). In this pose, join your hands, raise them up and stretch them to the limit.
Supine Position
- Single Leg Raises (never raise your head or neck and please avoid Double Leg Raises)
- Supta Vajrasana (Supine Thunderbolt pose)
Prone Position
- Bhujangasana (Cobra pose)
- Dhanurasana (Bow Pose)
- Shalabhasana (Locust pose)
Twist
- Ardha Matsyendrasana (Half Spinal Twist). Never turn your neck or try to look behind or stare behind your shoulder like normal, healthy people are advised to do in this pose.
Relaxation
- Shavasana (Corpse pose)
Eye on yoga:-
Yoga plays a significant role in promoting eye health. A yoga routine replete with asanas, pranayama and meditation helps in achieving peace and tranquility. Yogic eye exercises strengthen the muscles of the eyes and thus help in curing many ailments of the eyes. Certain eye exercises are known to completely rectify eye problems. With yoga, people begin treating their eyes with care, which reflects in good eye health.
The renowned late William H. Bates, an ophthalmologist, claimed that vision could be improved with eye exercises like palming, eyeball rotations and gaze shifting. So, eye exercises are important to any individual and should be incorporated into the regular yoga routine. These exercises can be performed after the asanas.
Asana for the eyes:-
Shavasana or the corpse pose
Before beginning the eye exercises, it is important to assume the corpse pose to relax all the body parts.
Steps:-
1. To do this pose, one should lie motionless on the floor and close the eyes.
2. All the body parts from the toes to the head should be in a relaxed state.
3. In this relaxed posture, total calmness, and peace is felt when the whole body and mind have taken complete rest.
Standing Position -
- Tadasana
- Vrikshasana
Sitting Position
- Sukhasana (Easy pose)
- Padmasana (Lotus pose)
- Vajrasana (Thunderbolt pose)
- Pawanmuktasana (Wind Relieving Pose). Never raise your neck or head in this pose; it could prove harmful.
- Parvatasana (Mountain pose). In this pose, join your hands, raise them up and stretch them to the limit.
Supine Position
- Single Leg Raises (never raise your head or neck and please avoid Double Leg Raises)
- Supta Vajrasana (Supine Thunderbolt pose)
Prone Position
- Bhujangasana (Cobra pose)
- Dhanurasana (Bow Pose)
- Shalabhasana (Locust pose)
Twist
- Ardha Matsyendrasana (Half Spinal Twist). Never turn your neck or try to look behind or stare behind your shoulder like normal, healthy people are advised to do in this pose.
Relaxation
- Shavasana (Corpse pose)
How To Control High Blood Pressure By Yoga?
There are many natural remedies to control high blood pressure. Practicing yoga for high blood pressure is just one of them. Yoga is well known for its healing powers and many people are turning to yoga for high blood pressure as this form of exercise helps to control it. Before we continue to talk about how yoga and hypertension are linked, let us examine some of the causes of high blood pressure. Blood pressure is the force exerted on the walls of your blood vessels as the blood flows through them. If the blood gushes with great intensity, there will be more pressure exerted which is harmful for the person. Hypertension or high blood pressure refers to the amount of pressure in the arteries.
Common causes include obesity, smoking, an unhealthy diet, stress and so on. Practicing yoga for high blood pressure helps one to manage and deal with stress and thereby helps you to lower blood pressure normally. Do however; consult your doctor before practicing any yoga exercises to control high BP (blood pressure). It is also important to practice the yoga exercises under the guidance of a certified yoga instructor. Do not attempt to try the exercise at home as this can be risky.
Recommended exercises include Sukhasana (Easy Pose), Ardha Matsyendrasana (Half Spinal Twist) and Bidalsasana (Cat Pose) among others.
Yoga Tips To Control High Blood Pressure
People the world over are turning to yoga as a means to improve their health. Controlling blood pressure through yoga is also fast becoming a popular way to reduce blood pressure naturally. Keep these yoga tips for high blood pressure in mind before you opt for this way of controlling your pressure. One of the main causes for hypertension is stress. Yoga is a form of exercise that provides benefits mentally, physically and emotionally. It helps to relax the mind as well as the body and helps one to be less stressed. It is this aspect of yoga that helps in lowering blood pressure. Yoga helps one to deal with all the pressures of everyday life and is effective in making one more relaxed. Yoga is also good for the heart and helps to regulate the pressure of the blood flow as well.
Other yoga tips for high blood pressure include the fact that there are only certain yoga asanas that are beneficial in controlling high blood pressure. Inverted poses are not recommended in the treatment of high blood pressure, particularly if the patient suffers from cardiovascular diseases as well.
Recommended yoga poses are Sukhasana (Easy Pose), Virasana (Hero Pose) among others.
There are many natural remedies to control high blood pressure. Practicing yoga for high blood pressure is just one of them. Yoga is well known for its healing powers and many people are turning to yoga for high blood pressure as this form of exercise helps to control it. Before we continue to talk about how yoga and hypertension are linked, let us examine some of the causes of high blood pressure. Blood pressure is the force exerted on the walls of your blood vessels as the blood flows through them. If the blood gushes with great intensity, there will be more pressure exerted which is harmful for the person. Hypertension or high blood pressure refers to the amount of pressure in the arteries.
Common causes include obesity, smoking, an unhealthy diet, stress and so on. Practicing yoga for high blood pressure helps one to manage and deal with stress and thereby helps you to lower blood pressure normally. Do however; consult your doctor before practicing any yoga exercises to control high BP (blood pressure). It is also important to practice the yoga exercises under the guidance of a certified yoga instructor. Do not attempt to try the exercise at home as this can be risky.
Recommended exercises include Sukhasana (Easy Pose), Ardha Matsyendrasana (Half Spinal Twist) and Bidalsasana (Cat Pose) among others.
Recommended yoga poses are Sukhasana (Easy Pose), Virasana (Hero Pose) among others.
Which Yoga Poses Are Not Recommended For People With High Blood Pressure?
Many people now opt for more natural methods for controlling high blood pressure. One of these is doing a yoga routine for high blood pressure. However, keep in mind that all yoga poses are not ideal for high blood pressure patients. Yoga poses which are not recommended for people with high blood pressure are Bikram yoga postures. Inverted postures are also not recommended, particularly if the person is suffering from a cardiovascular disease as well. As with any form of exercise, it is also advisable to check with your medical practitioner before you attempt any yoga routine for high blood pressure. Read on if you are still wondering “how to help high blood pressure”.
Yoga asanas or yoga positions that do not invert the body are the ones that are useful in controlling high blood pressure. These yoga asanas help to calm and relax the body which helps in reducing stress and lowering blood pressure.
Some of the well known yoga exercises for high blood pressure include Upavista Konasana (Wide Angle Seated Forward Bend), Virasana (Hero Pose), Baddhakonasana (Bound Angle Pose or Cobbler’s Pose), Setu Bandha Sarvangasana (Bridge Pose), Bidalasana (Cat Pose), Sukhasana (Easy Pose) and so on.
Some of the well known yoga exercises for high blood pressure include Upavista Konasana (Wide Angle Seated Forward Bend), Virasana (Hero Pose), Baddhakonasana (Bound Angle Pose or Cobbler’s Pose), Setu Bandha Sarvangasana (Bridge Pose), Bidalasana (Cat Pose), Sukhasana (Easy Pose) and so on.
Which Yoga Poses Help To Cure High Blood Pressure?
Stress is one of the causes of hypertension and one way of relieving both stress and controlling high blood pressure is by yoga. Hypertension occurs when there is an increased amount of pressure in the arteries. Yoga poses for high blood pressure are beneficial as yoga can help to alleviate stress in the individual. It is a well known fact that the yoga poses involve deep breathing and leave one feeling stress free and relaxed. These advantages of yoga help to cure high blood pressure. Some recommended yoga poses for high blood pressure are:-
- Surya Namaskar (Sun Salutation): This yoga pose has a relaxing and energizing effect on the body and is therefore included in the yoga postures for high blood pressure relief.
- Bidalasana (Cat Pose): This yoga pose helps to keep the heart elevated and does not place any stress on the body. It is therefore considered a good pose for treating hypertension and other related conditions.
- Sukhasana (Easy Pose): This pose in the yoga sequences for hypertension helps to slow down metabolism, promotes inner peace and tranquility as well.
- Baddhakonasana (Reclining Bound Angle Pose): This yoga pose helps to relieve the hard breathing associated with high blood pressure.
YOGA :
1. What is yoga ?
Yoga therapy is difficult to define, in part because of the breadth and depth of the tradition itself, and because, like Yoga, the discipline can be approached in so many different ways. Nonetheless, for Yoga therapy to be better understood and accepted, it is necessary to have a reasonable and pragmatic definition understandable to those without experience with Yoga, yet still acceptable to those steeped in the practice and philosophy.
Yoga therapy is difficult to define, in part because of the breadth and depth of the tradition itself, and because, like Yoga, the discipline can be approached in so many different ways. Nonetheless, for Yoga therapy to be better understood and accepted, it is necessary to have a reasonable and pragmatic definition understandable to those without experience with Yoga, yet still acceptable to those steeped in the practice and philosophy.
2. 10 best yoga poses
1. Standing Deep Breathing Pose: Pranayama
Make sure to breath slowly as this will facilitate lung expansion. Keep your back straight all the time and do not bend backwards. This will be easier to achieve if you suck your belly in so that your rib cage protrudes a bit.
2. Half-Moon Pose with Hands-to-Feet Pose: Ardha Chandrasana with Pada Hastasana
Provides quick energy and vitality for your practice session Corrects any issues with posture or with lower-back pain
3. Awkward Pose: Utkatasana
Continues warming up body for all other yoga poses Heals chronically cold feet
4. Eagle Pose: Garurasana
Works into 12 major joints of body Warms body and readies it for next 3 poses
5. Standing Head-to-Knee Pose: Dandayamana Janushirasana
Uses all major muscle groups Exercises digestive and reproductive organs
6. Standing Bow-Pulling Pose: Dandayamana Dhanurasana
Exemplifies "tourniquet" effect in Bikram Yoga because this pose transfers circulation from 1 side of body to other side and then equalizes circulation Improves flexibility and strength of most of body's muscles
7. Balancing Stick Pose: Tuladandasana
Provides full spinal stress relief Increases cardiovascular circulation, especially to blood vessels of heart
8. Standing Separate-Leg Stretching Pose: Dandayamana Bibhaktapada Paschimottanasana
Boosts circulation to brain and to adrenal glands Cures and prevents sciatica Increases flexibility of bottom 5 vertebrae
9. Triangle Pose: Trikanasana
Stretches both sides of body and revitalizes it Improves every joint, muscle, tendon, and internal organ Opens and increases flexibility of hip joints
10. Standing Separate-Leg Head-to-Knee Pose: Dandayamana Bibhaktapada Janushirasana
Compresses belly and throat to flush out and stimulate abdominal organs Alleviates diabetic disorders Balances levels of blood sugar
1. Standing Deep Breathing Pose: Pranayama
Make sure to breath slowly as this will facilitate lung expansion. Keep your back straight all the time and do not bend backwards. This will be easier to achieve if you suck your belly in so that your rib cage protrudes a bit.
2. Half-Moon Pose with Hands-to-Feet Pose: Ardha Chandrasana with Pada Hastasana
Provides quick energy and vitality for your practice session Corrects any issues with posture or with lower-back pain
3. Awkward Pose: Utkatasana
Continues warming up body for all other yoga poses Heals chronically cold feet
4. Eagle Pose: Garurasana
Works into 12 major joints of body Warms body and readies it for next 3 poses
5. Standing Head-to-Knee Pose: Dandayamana Janushirasana
Uses all major muscle groups Exercises digestive and reproductive organs
6. Standing Bow-Pulling Pose: Dandayamana Dhanurasana
Exemplifies "tourniquet" effect in Bikram Yoga because this pose transfers circulation from 1 side of body to other side and then equalizes circulation Improves flexibility and strength of most of body's muscles
7. Balancing Stick Pose: Tuladandasana
Provides full spinal stress relief Increases cardiovascular circulation, especially to blood vessels of heart
8. Standing Separate-Leg Stretching Pose: Dandayamana Bibhaktapada Paschimottanasana
Boosts circulation to brain and to adrenal glands Cures and prevents sciatica Increases flexibility of bottom 5 vertebrae
9. Triangle Pose: Trikanasana
Stretches both sides of body and revitalizes it Improves every joint, muscle, tendon, and internal organ Opens and increases flexibility of hip joints
10. Standing Separate-Leg Head-to-Knee Pose: Dandayamana Bibhaktapada Janushirasana
Compresses belly and throat to flush out and stimulate abdominal organs Alleviates diabetic disorders Balances levels of blood sugar
Make sure to breath slowly as this will facilitate lung expansion. Keep your back straight all the time and do not bend backwards. This will be easier to achieve if you suck your belly in so that your rib cage protrudes a bit.
2. Half-Moon Pose with Hands-to-Feet Pose: Ardha Chandrasana with Pada Hastasana
Provides quick energy and vitality for your practice session Corrects any issues with posture or with lower-back pain
3. Awkward Pose: Utkatasana
Continues warming up body for all other yoga poses Heals chronically cold feet
4. Eagle Pose: Garurasana
Works into 12 major joints of body Warms body and readies it for next 3 poses
5. Standing Head-to-Knee Pose: Dandayamana Janushirasana
Uses all major muscle groups Exercises digestive and reproductive organs
6. Standing Bow-Pulling Pose: Dandayamana Dhanurasana
Exemplifies "tourniquet" effect in Bikram Yoga because this pose transfers circulation from 1 side of body to other side and then equalizes circulation Improves flexibility and strength of most of body's muscles
7. Balancing Stick Pose: Tuladandasana
Provides full spinal stress relief Increases cardiovascular circulation, especially to blood vessels of heart
8. Standing Separate-Leg Stretching Pose: Dandayamana Bibhaktapada Paschimottanasana
Boosts circulation to brain and to adrenal glands Cures and prevents sciatica Increases flexibility of bottom 5 vertebrae
9. Triangle Pose: Trikanasana
Stretches both sides of body and revitalizes it Improves every joint, muscle, tendon, and internal organ Opens and increases flexibility of hip joints
10. Standing Separate-Leg Head-to-Knee Pose: Dandayamana Bibhaktapada Janushirasana
Compresses belly and throat to flush out and stimulate abdominal organs Alleviates diabetic disorders Balances levels of blood sugar
EASY YOGA TIPS FOR STARTERS:-
During your first few yoga classes, you can simply focus on getting used to moving and breathing the way we move and breathe during a yoga session. Keep your body safe, but don’t worry about perfecting the pose. Pay attention to the safety cues, learn to listen to your body, and don’t judge yourself for what you perceive to be physical limitations.
Your practice. Every time you do a yoga practice, whether it’s on your own, or with an instructor, this time is all about you. Spend a few moments before you start; tune into your body-mind-emotional state. What’s going on with your body, thoughts, and emotions in this moment? Every day will be different. Let your state of being guide what version of a pose you take, what style of yoga you practice, and how much physical energy you expend.
Variety is the spice of yoga. Your yoga practice doesn’t have to be the standard hour and 15 minutes. Make it five minutes. Make it 20 minutes. Make it as long or as short as you need it to be.
Build your foundation. Asana is a Sanskrit term meaning ‘to sit’ or ‘sitting down.’ It’s commonly translated and understood as ‘seat’ or ‘connection to the earth.’ Likewise, every posture begins from the ground up. Pay attention to the parts of your body connected to the floor: Your hands, feet, sit bones—maybe even, eventually, the top of your head.
Breath comes first. Your breath will lead your movement. Start your inhale, then move; start your exhale, then move. Whether the movement is big—pulling your hips up into down dog; or small—lengthening through the crown of your head, your breath will guide it. Here’s some examples: inhale and lengthen the crown of your head; exhale and draw your belly button in and up, engaging your core; inhale step forward; exhale sink your hips.
Asana and flexibility. Improved flexibility is one of the first and most obvious benefits of yoga. During your first class, you probably won't be able to touch your toes, never mind do a backbend. But if you stick with it, you'll notice a gradual loosening, and eventually, seemingly impossible poses will become possible.
Fact. When you breathe deeply for a continuous, and not necessarily extended, period of time, you’re activating your parasympathetic nervous system. The areas of the body associated with this system are in the cranial and sacral regions of the spinal cord, and activating this system jump-starts a variety of calming systems in your body.
Breath awareness. At any time, at any moment during your day, become aware of your breath. Where are you breathing from? Most of us breathe from our upper chest, using less than a third of our entire capacity for drawing in energy and releasing stress. Remember your three-part yogic breath.
Yoga Poses for Flat Abs:-
1. Warm-up: Reclining big toe hold (supta padangustasana)
Lie flat on your back, legs extended, feet flexed, and arms at your sides, palms facing down. Bend your left leg into your chest, pulling the shin with both hands. Then grab your left big toe with your first two fingers and thumb of your left hand and lengthen the leg as much as you can while keeping both shoulders and hips on the floor. Next, wrap your right hand around the outside of left foot, shift your hips to the left, and extend your left leg across your body, reaching for the floor. Your hip will lift, but keep both shoulders on the floor. Reach that leg as far as your can, then turn your head and look over your left shoulder. Hold for five to seven breaths. Gently lift your leg, lower it back down to the floor, and repeat on the opposite side.
2. Boat pose (navasana), variation
Tones rectus abdominis and obliques
Lie on your back with your knees bent and feet on the floor. Pressing your belly to the floor, lift your head, chest, shoulders and arms as you extend your legs. Press the inner edges of your feet together, spread your toes, and draw the outer edges of your feet back, to stabilize your legs. Raise your left arm overhead, while twisting your torso to the left. Reach across your body to the left with your right arm.
Lie on your back with your knees bent and feet on the floor. Pressing your belly to the floor, lift your head, chest, shoulders and arms as you extend your legs. Press the inner edges of your feet together, spread your toes, and draw the outer edges of your feet back, to stabilize your legs. Raise your left arm overhead, while twisting your torso to the left. Reach across your body to the left with your right arm.
3. Bridge pose (setu bandha sarvangasana), variation
Tones glutes and back
Lie flat, heels hip-width apart, knees over ankles, arms alongside your body on the floor. Raise your pelvis up as you draw your tailbone toward your heels and your inner thighs toward each other. Press arms into the floor to lift spine up, leaving your shoulders, heads and feet in contact with the floor.
Lie flat, heels hip-width apart, knees over ankles, arms alongside your body on the floor. Raise your pelvis up as you draw your tailbone toward your heels and your inner thighs toward each other. Press arms into the floor to lift spine up, leaving your shoulders, heads and feet in contact with the floor.
4. Bridge pose (setu bandha sarvangasana), variation
Lift your right foot off floor with the knee bent, drawing it toward your face. Straighten the right leg in the air. With the right foot, draw small circles clockwise and counter-clockwise. Replace your right foot next to your left one. Release your spine lowering one vertebra at time. Repeat with the other leg.
5. Belly crunch and half boat
Tones rectus abdominis and transverse abdominis
Lie down and cross your right ankle over your left knee. Wrap your hands behind the left knee and pull it toward your chest for thread the needle (aka reclining pigeon pose). Place your hands behind your head, elbows pointing away from each other.
Lie down and cross your right ankle over your left knee. Wrap your hands behind the left knee and pull it toward your chest for thread the needle (aka reclining pigeon pose). Place your hands behind your head, elbows pointing away from each other.
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