Yoga Asana

Easy Yoga To Stay Active

Yoga is a science of integrating body, mind and soul.

To promote good health inside out

21st June 2023 Wednesday International Day of Yoga (I.Y.D)

अंतरराष्ट्रीय योग दिवस

Who is your life partner?

Yoga for body

Pranayama for lungs

Meditation for mind

Walking for heart

Good food for Intestines

Good thoughts for soul

Good karma for world

BOOST YOUR IMMUNITY THROUGH YOGA

This year, the theme for International Yoga Day 2023 is 'Yoga for Vasudhaiva Kutumbakam,' effectively encapsulating our collective aspiration for 'One Earth, One Family, and One Future.' Today, people worldwide are observing the 9th International Yoga Day with live celebrations.
"A powerful tool to improve health. "
YOGA FOR HUMANITY."
Yoga is beneficial for people of all ages and incomes. It can be practiced anywhere, at any time, and by people of all countries and cultures. Yoga is a powerful tool for individuals, community and countries to improve not only physical but also mental health., and to prevent and control non communicable diseases (NCDs). The four major NCDs cardiovascular disease,, chronic respiratory disease, cancer and diabetes, account for more than 80% of all premature NCD death, of which 85% occurs in low and middle income countries, including in the religions.
An ancient practice that originated 5,000 years ago in India. It was developed as a way to interconnect the mind, body and soul to step closer into enlightenment.
Covid 19 pandemic has put enormous pressure on people's physical and mental well-being. Yoga has thus become ultimate route for people to build a strong physical mental and spiritual health system. Due to Pandemic, working from home has become the new normal for nearly everyone. Due to the relatively lesser amount of workout or physical activity and higher mental stress, staying at home has taken a lot of toll on our health. If you too are experiencing a lot of stress and stiffness in your muscles and joints due to lack of workout or exercise, here are some simple yoga poses you can try at home. So stay healthy and mentally fit while working from home.
Yoga is a timeless pragmatic science evolved over thousands of years dealing with the physical, moral, mental and spiritual well-being of a man as a whole. Yoga gives peace, happiness and most importantly clarity of thought which has become a prerequisite to survive in this world.
Many people associate Yoga with hermits sitting on mountain peaks or in caves, with people who sleep on beds of nails or do strange things in general. Most people in the world, however, have no concept about yoga at all. Yoga is practical and has nothing to do with philosophical flights of fancy. Yoga has a special role to play in the world of today In practice alone can remove mental and physical afflictions. It can bring joy into our hearts and homes.

The science of yoga has always been dedicated to the physical, mental and spiritual health of mankind. Since the advent of the current technological age, many great thinkers have begun to suspect that mankind is entering into another dimension of disease and suffering, one which belong not so much to the physical body but also to the mental and psychic bodies. The stress on the external aspect of life has become acute in last hundred years. As a result most people have lost the capacity to understand, analyze or think about themselves, their mind and their inner problems. The focus of their attention has become completely materialistic. The structure of society and man's day to day compelled him to think more about what is happening outside rather what is happening within him. So in the course of time, he has come to neglect the fundamental rules and signs of physical and mental health.
YOGA-MIND, BODY DISCIPLINE

The word Yoga means to conjoin or connect. To connect what ? The physical, biological and the mental planes with an unbounded consciousness. Why should one tries to connect these planes? Yoga connects, soothe, harmonize and energize the body in unimaginable way. Yoga firmly believes, that the brain and mind are distinct and separable entities although they work in conjunction. Yoga however accepts the existence of the mind as distinct from brain and body. Yoga has ways to silence the mind and this silencing has profound beneficial effect on the bio- physical body.
"Physical activity should be the norm but it should not be carried to the point of exhaustion."

The recommended asanas activate the sympathetic nervous system increasing the body's fight or flight response. These asanas will enhance the metabolic rate, overall physical and physiological functions. Perform these asanas slowly synchronizing with deep breaths.
Yoga offers the option of healing us naturally by strengthening the digestive system and improving the functions of our metabolism and digestion. There are specific yoga poses that can help to cure the condition of acidity and gas. They are simple and can be practiced regularly at home.

"Yoga is not just about exercise, it's a way of life. And this life also includes eating a wholesome diet with sattvic foods." A yogic diet includes wholesome foods that promote lightness and clarity, thus promoting our physical well-being as well as emotions and thoughts.

Only yoga can successfully re-educate the 21st century's mind and reveal the deeper qualities of peace, love, tolerance, acceptance and understanding which have become buried deep underneath the debris of selfishness and desire. Yoga means a complete life, both inner and outer,. It means a life of opening up to oneself, to others, to the environment and to the cosmos. It brings the unruly mind and emotions back under our control and restores peace, poise and tranquility to our inner world, thus deepening our understanding of, and relationship to, not only our self but also to nature and the world around us. Yoga elevates our consciousness, re unites us with our own lost selves and also with our estranged surroundings. Through yoga we can rediscover our center of balance, and then our whole angle of vision will come. With this new vision, this transformed consciousness, we can set about solving the pollution problems of both the internal and external worlds. Mantra and Pranayama are the effective as well as easy tools of yoga to achieve the totality, balance hormone, health and peace in the human life.

"Yoga is beyond physical activity. Yoga has tremendous benefits for mind as well."

Asana are physical exercise, with their gentle movements, deep breathing and long stretches. They are an ideal method of relaxation. and energizing. Regular practice of Hatha Yoga (हठ योग ) can help to correct poor patterns of posture that created the tiny injuries which lead to back pain. Asana strengthens the nervous system and helps the mind and body to optimize their potential. Yoga Asanas help the mind find a new calm and also prepares the body for meditation. Asanas are named after mountain, trees, animals and actions. In Yogasana their are gentle Asanas and some are specialized Asanas. The vigorous movements contributes to the development of various factors of physical fitness. They are forward bending postures and Topsy - Turvy postures. Asanas help in body and mind control.

With this asanas there are few benefits : Gaining mastery over mind. Induce deep rest and relaxation even more than what sleep can provide us. This is accompanied by lowering the muscle tone and thus reducing the energy consumption needed to maintain high muscle tone in-stiff muscle bodies. This increased flexibility and strength of muscle fibers are the offshoots of such fine energy management. The posture that enables a person to sit with spine, chest and neck straight is suitable in asana. All Yoga Asanas focus on the spine. A relaxed and upright posture is extremely important for keeping alert. Yoga brings energy and flexibility to the body, reduces stiffness of muscles and joints The forward, backward and sideward bending asanas mobilize the intervertebral joints, develop the supporting musculature of the spine, strengthen the ligaments and massage the nerves and blood vessels.

Yoga a form of mind body discipline directed towards mindful awareness of the self, the breath, and energy, can work wonders.

"The meditative man follows Yoga marga and realizes his own divinity through control of the mind."

Yoga Improves Anxiety

"Asana is stable and comfortable body posture."

"Essential Yoga Mat"

Introduction

"Yoga will purify your body and mind, 'the best of the treatment".

Yoga is not a religious practice. It is the practice for health and happiness to be done religiously. Yoga is a way of life, a state to be practiced every moment. It is not something we practice only one particular time of the day. It is not merely Asanas. And it should be practiced more as prevention than just as a cure.. 80 % of our diseases are psychosomatic because of our wrong lifestyle and the way of thinking.. Hence one should start yoga from childhood.

Through Yoga practice - one progresses from darkness to light, weakness to strength, divesity to unity and ignorance to enlightenment.. Yoga is a message of peace.

"Inertia is regression".

What is Yoga?

The word yoga is derived from Sanskrit word 'yuj' meaning to bind, join, attach and yoke, to direct and concentrate one's attention on, to use and apply. It also means union or communion. It is the true union of our will with the will of god. 'The yoking of all the powers of body, mind and soul; it means the disciplining of the intellect, the mind, the emotions, the will which that yoga pre-supposes; it means a poise of soul which enables one to look at life in all its aspects evenly'.

The definition of yoga mainly depend on the direction from which we look into it. The purpose of Yoga is to "EVOLVE" Yoga is ancient system of philosophy, lifestyle, and techniques that evolves the whole person, the physical, and the vitality, the mind and the emotions, wisdom, ethics and higher quality of relationships and the realization of the spiritual reality of each of us.

Yoga means 'union' between the gross or experiences. and subtle awareness. Awareness is the essence by which we can perceive more clearly how various bits and pieces fit together, to see (cause and effect), to actually feel more clearly what is going on within our own bodies, to know who we are.

YOGA is a holistic system- that takes care of the body, the mind and the spirit. Ultimately, peace and bliss can be achieved if the body is healthy. Yoga asanas help to strengthen all the body systems especially the endocrine system. The endocrine system is vital so that we can control our emotions better through advanced yoga techniques such as relaxation and concentration. Yoga helps us to achieve a relaxed, balanced state of mind which has an essential positive psychosomatic effect.

Yoga is one of the six orthodox systems of Indian philosophy. It was collated, coordinated and systematized by Patanjali in his classical work, the Yoga Sutras, In Indian thought, is permeated by the Supreme Universal Spirit (Paramatma or God) of which the individual human spirit (jivatma) is a part. The system of yoga is so called because it teaches the means by which the jivatma can be united to, or be in communion with the Paramatma, and so secure liberation (moksha). One who follows the path of Yoga is a yogi or yogin. In the sixth chapter of Bhagavad Gita, which is the most important authority on Yoga philosophy, Shri Krishna explains to Arjuna the meaning of yoga as a deliverance from contact with pain and sorrow. When the mind, intellect and self (ahamkara) are under control freed from restless desires, so that they rest in the spirit within, a man becomes a Yukta - one in communion with god.

Varmam & Yoga

In Yoga, the individual learns to compete with self and is guided to look inwards. An introduction to yoga at an early age promotes a heightened awareness of the body and fosters a state of mind that is non-competitive and relaxing.

Yoga has universal application, can be tried by any adult follower of any religion or region. Yoga means, The control of thought waves in the mind i.e. (चित्त ) the chitta. Chitta the mind is made of three components viz Manas (मानस ), Buddhi (बुद्धि) and ego Ahamkar (अहंकार).
The Manas is the modification of the impressions gathered by the senses from the external world.
The Buddhi is the modification of these impressions and the reactions to them.
The Ahamkara (ego) is the modification of the inner senses which claims these impressions as its own and stores them up as individual knowledge.

If yoga asanas (yoga postures) are properly practiced, it will result in good health. The basic reason for that is yoga asanas properly tunes the nerves system (along with varmam points present in the nerves system), resulting in regulated blood flow throughout the body.
Every yoga asanas has its effect on certain group of varma points enabling proper health, flexibility, mobility and physique. For example, if you consider Padmasana (one yoga posture), it produces mild pressure on these varmam points : Viruthi varmam, Kanpugaichal varmam, Ullthodai varmam, and Mulaathara varmam. Because of that, Iddakala (Left) and Pingala (Right) nerves gets tuned and strengthens the vertebral column. It increases concentration, memory, serenity on one's face, and etc.

"Yoga- human endeavor to win inner peace and happiness."

Aspect of Adishesha
The name Patanjali is derived from Pata-Anjali viz dropped into the palm. Gonika a saint (Tapaswini) prayed to lord Vishnu for a son. She was blessed with a child who was a part, Amsha, (अंश ) aspect of Adishesha. As she was praying with her palms turned outwards in the gesture of asking a child. A child dropped into her palms and she named him ,Patanjali.
There are mainly different streams of Yoga:

Jnana Yoga (ज्ञान योग ) : Gaining knowledge by contemplation. Yoga of Enquiry
Raja Yoga (राज योग ) Psychic control and culturing the mind. Yoga of Meditation
Karma Yoga (कर्म योग) Incentive oriented work, Yoga of action
Bhakti Yoga (भक्ति योग ) Culturing of emotions. Yoga of Devotion
Hatha Yoga ( हठ योग ) Path which demanded rigorous discipline.

The active man finds realization through Karma Marga, in which a man realizes his own divinity through work and duty.

The emotional man finds it through Bhakti Marga, where there is realization through devotion to and love of a personal God.

The intellectual man pursues Jnana Marga, where realization comes through knowledge.

The meditative or reflective man follows Yoga Marga, and realizes his own divinity through control of mind.

Mind is the king of senses, one who had conquered his mind, senses, passion, thought and reasons is the king among the among men. He is fit for Raja Yoga Marga.

Hatha Yoga : Hatha = force or determined effort called the path Hatha Yoga because it demanded rigorous discipline. It deals solely with physical discipline.

Hatha yoga and Rajyoga compliment each other and form a single approach towards liberation.

Others : Mantra Yoga : The word mantra is derived from the root 'man' meaning to think. Mantra thus means a sacred thought or prayer to be repeated with full understanding of its meaning. It takes a long time for mantra to take firm root in mind.

Patanjali focused on Raj Yoga. The development of the mind, so that it is able to attain the ultimate state of super consciousness. Raj Yoga deals with the control of mind and exploring the enormous reservoirs of each person's consciousness.. The various of mind are analysed from the simplest level of instinct, going to the reason, to intellectual thought, to super consciousness and ultimately to the perception of the divine power.

Raj Yoga starts from the exercises to maintain a body and mind of radiant health and then goes on to indicate how one can explore the potential for great mental powers in all human beings. Therefore Yoga is not just a set of physical postures or / Asanas, (आसन) it requires one to follow a disciplined life style and that means to forego indulgence in sensual pleasures and creature comforts as well as assiduous cultivation of mental awareness.

"Yoga is good for community, immunity and unity. In the midst of Corona crisis, Yoga has assumed even greater importance as it helps strengthens the respiratory system."

The third limb of Yoga is asana or posture. Asana brings steadiness, health and lightness of limb. A steady and pleasant posture produces mental equilibrium and prevents fickleness of mind.. Asanas are not merely gymnastic exercises; they are postures. To perform them one needs a clean airy space, a mat and determination. Asanas can be done alone, as the limbs of the body provide the necessary weights and counterweights. By practicing them one develops, agility, balance, endurance and great vitality.

The beauty of yoga is that it doesn't bound to any religion or diet. It sets you free, while bringing you in balance with nature

"Yoga should be done minimum 30-45 minutes daily. It increases the immunity of the body"

Health
W.H.O defines health is a state of complete physical, mental and social well being and not merely the absence of disease or infirmity.

Ayurveda defines health (स्वास्थ्य / आरोग्य / सेहत ) as three humors Doshas in equilibrium, Appetite Agni is normal; seven Tissues dhatus of the body are functioning aptly. Body metabolism is proper and excretory system malas is functioning properly. When the soul is clean and in tranquilized, Senses Indriyas are in accordance with mind. And the person has energy to do more.

Forgetfulness of physical and mental consciousness is health.

Health is a state of complete equilibrium of body, mind and spirit.

⚠️ Caution : “Yoga should not be done by Air constitution people / (Vata element) , when thirsty, hungry, after travelling, women during their periods, or heavy labour.”

Eight Step Yoga / Ashtanga Yoga (अष्टांग योग ) Complete mastery of the self

8 Stages (limbs) of Yoga

To get rid of these aberrations (klesha / क्लेश ) of mind - the (chitta चित्त ) has to be controlled, cultured and concentrated. Hence Maharshi Patanjali explains eight fold path to get over the aberrations (klesha / क्लेश ) of mind. The, eightfold path, of classical Yoga, is divided into 'three heads' they are:

* Adhikara Yoga - The yogic way of life, made up of

Social code - Yamas (यम ) Self restraint. Universal moral commandments.
Personal code - Niyamas (नियम) Ethical observances. Self purification by discipline.

* Bahiranga Yoga - The external yogic practice made up of

Sitting pose - Asana (आसन) Physical postures.
Control of Prana - Pranayama (प्राणायाम) Rhythmic control of the the breath.
Sense of withdrawal - Pratyahara (प्रत्याहार ) Withdrawal and emancipation of the mind from the dominance of the senses and exterior objects.

The last three stages are esoteric

These first fives stages are ther bahiranga (external practices of yoga). They progressively prepare the body-mind for the last stage.

* Antaranga Yoga - The internal yogic practice made up of

Concentration - Dharana (धारणा )
Meditation - Dhyana (ध्यान ) Meditation
Superconsciousness - Samadhi (समाधि ) which leads to enlightenment. A state of super- consciousness brought about by profound meditation, in which the individual aspirant becomes one with the object of his meditation

The last three stages are antaranga (internal) practice of yoga. The first five stages negate conciousness, whilst the last three stages expand conciousness. The eight stages progressively steady the five (sheaths) koshas (कोष ) of man : physical annamaya (अन्नमय ); pranic or bioplasmic)) pranamaya (प्राणायाम ) mental manomaya (मनोमय ) ; intuitive vigyanamaya (विज्ञानमय ) and blissful anandmaya (आनंदमय ) . Eventually the aim is to transcend the limitations of these sheaths. The movement is from the gross to the more subtle.

"People who are suffering from illness and diseases, yoga is a means to experience health."

Yoga Asana (Postures) योग आसन

This is the third part of Ashtanga Yoga of Maharshi Patanjali. Asana brings steadiness, health and lightness of limb. A steady and pleasant posture produces mental equilibrium and prevents fickleness of mind.. Asanas are not merely gymnastic exercises; they are postures. To perform them one needs a clean airy space, a mat/blanket and determination. Asanas can be done alone, as the limbs of the body provide the necessary weights and counter weights. By practicing them one develops, agility, balance, endurance and great vitality.

Asanas have been evolved over the centuries so as to exercise every muscle, nerve and gland in the body. They secure a fine physique, which is strong and elastic without being muscle bound and they keep the body free from disease. They reduce fatigue and soothe the nerves. But their real importance lies in the way they train and discipline the mind.

By performing asanas, the person first gains health, which is not mere existence. It is not a commodity which can be purchased with money. It is an asset to be gained by sheer hard work.

Asanas should be performed with four kinds of expressions (bhavas) (भाव). All asanas fall under four kind of expressions namely- Religion (Dharma (धर्म ), Knowledge Gyana (ज्ञान ), Detachment Vairagya (वैराग्य ) and opulence Aishwarya, (वैभव ). The expression is felt along with the asana.

Asana and Pranayama regulate the hormone secretion and balance the Prana (Vital Energy). The aim of yoga is self discovery and self mastery. The ultimate aim, purpose of human life is to attain Atma Janna (knowledge of self) which will confer peace and perennial joy. Asana should be practiced in the morning after passing bowels and completing other chores. Alternately it can be practiced after four hours of lunch. Practicing twice a day is even more beneficial. The purpose of an asana is to balance the different nerve impulses, feeling of pain and pleasure, heat and cold and all other opposite sensations.

The muscles also accumulates stress because when there is no movement of the body than a chemical accumulates called lactic acid. At night when you sleep your body generates lactic acid which causes the feeling of stiffness when you wake up in the morning. When there is a movement of some time then that stiffness slowly fades away. The toxins which accumulate in the joints prevent free movement. The adjoining muscle also have minute spaces in which circulation stagnates. So these postures stretch the muscles and expand the joints. As a result circulation improves and toxins are drained away. Some other useful practices which take only a short time are the head and neck movements protects you from cervical pain problems.
"Yoga for staying Fit."

All Meditative asanas fall under dharma (धर्म) . for example Padmasana, Sukhasana, Vajrasana etc.
All asana with coordination between the mind, body and breath fall under expression - Gyana. (ज्ञान) For example Parvatasana, Tadasana and Vrikshasana etc.
All forward bending asana which generate a feeling of surrender or let go fall under the bhava of Vairagya वैराग्य ) - i.e. Yoga Mudra, Paschimotthanasan, etc.
All backward bending asanas which give a sense of achievement fall under the bhava of Aishwarya- (ऐश्वर्या ) i.e. Bhujangasana, Halasana etc.

Parvatasana, Tadasana, Vrikshasana etc. are named related to mountain and trees.

Shashankasana, Simhasana, Gomukhasana, Marjarasana, Vyaghrasana, Bhujangasana are some depending on animals postures.

Namaskarasana, Chakrasana, Halasana, Kashtikasana, Trkonasa, Shavasana are few names depended on actions and poses. Some like Padmasana, Siddhasana or Vajrasana are congenial for meditation.

Yogasana Influence various internal organs and make them functionally more efficient. Yoga Asana is effortless activity. Asana can be performed regularly.

* Vata people need less exercise

* Pitta people need moderate exercise and

* Kapha people need more exercise.

Yogis learnt from animals and nature

The names of the asanas are significant and illustrate the principle of evolution. Some are names after vegetation like the tree (vriksh) and the lotus (padma), Some after insects like the locust (salabha) and the scorpion (vrschika), some after aquatic animals and amphibians like the fish (matsya), the tortoise (kurma), the frog (bheka or manduka) or the crocodile (nakra).

There are asanas called after birds like the cock (kukkuta), the heron (Baka), the peacock (mayura), and the swan (hamsa),

There are also names after quadrupeds like the dog (svana), the horse (vatayna), the camel (ustra) and the lion (simha),

Creature that crawl like a serpent (bhujanga) are not forgotten, nor is the human embryonic state (garbha-pinda),

Asanas are named after legendary heroes like Virbhadra and Hanuman, son of the wind..

Sages like Bharadvaja, Kapila, Vasistha and Vishvamitra are remembered by having asanas named after them. Some asanas are named after Gods of the Hindu pantheon and some recall the Avataras or incarnation of divine power. While performing asanas the yogi's body assumes many form resembling a variety of creatures. His mind is trained not to despise any creature, for he knows that throughout the whole gamut of creation, from the lowest insect to the most perfect sage, there breathes the same Universal Spirit, which assumes innumerable forms. He knows that the the highest form is that of the formless. He finds unity in universality. True asana is that in which the thought of brahma flows effortlessly and incessantly through the mind of the aspirant (sadhaka).

"like gain and loss, victory and defeat, fame and shame, body and mind, mind and soul, vanish through mastery of the asanas".

Essence of Yoga
Simple practices such as
* Yogic Postures Regular course of Asana.
* Pranayama Yogic breathing practices.
* Japa Repetition of Mantra.
* Nada Yoga Yoga of sound vibration
* Trataka Yogic gazing, akin to crystal gazing
* Yoga Nidra Visualizing and experiencing what is in a deeper mind
* Antar Mauna deals with the activity of conscious mind. There is awareness of thought, creating, transforming and finally gaining control of the thought process.

"स्थिर सुखम आसन"

“Exercise is vital for those who suffer from any form of stiffness and arthritis”

"People who are suffering from mental fatigue, tiredness, anxiety and stress, yoga is a means to find relaxation. For those people who lack concentration and clarity of mind, yoga is a means to concentrate."

Yoga can control the flow of blood

Yoga can control the heart

Yoga can control the brain waves

Benefits Of Asana

Balance the secretions of hormones (diabetes, thyroid )
Revitalizes the nervous system
Improves blood circulation
Relaxes any tension in the muscles.
Controls the emotion
Stimulated immune system
Reduces stress and tension
Boost self esteem, confidence (and optimism) One becomes positive towards others)

Things to be remembered

Breathing sequence
Awareness of the posture
Must do the counter pose
Should be done according to the capacity.

Regular Exercise

Exercise has to be done regularly. Each cell of our body needs oxygen. Every muscles and joints needs movement. Inactivity leads to complications secondary to loss of calcium from bones and can give rise to various symptoms like general weakness, boredom and constipation. It has an adverse effect on fluid balance inside our body and on the endocrinal as well as muscular, skeletal, respiratory and cardiovascular system. It can off course, lead to problem like obesity with all its attendant risk.

Moderate physical activity in the early years reduces the risk of heart disease later in life. It is recommended that a school age youth should participate daily in 60 minutes of moderate to vigorous physical activity that is appropriate for age, enjoyable and involves a variety of activities. Swimming and cycling is good. But weight bearing activities are important to prevent osteoporosis particularly of lower limbs and spine.

"All movement should be smooth, rhythmic and non-jerky."

Yoga Asanas Dos’ for Beginners in Yoga

A well-rested body responds to yoga better so ensure you get sound sleep the night before and start early in the morning. Get up early in the morning and then attend to your nature’s call, wash your teeth thoroughly, do tongue cleaning and take a bath and then start your yoga.
To get the best out of your yoga asanas practice early in the morning, preferably after taking a bath and without taking any meals or eating anything. You can do yoga asana before bath also no hard and fast rule, but after your yoga asana practice, you have to wait for some time and then go in for your daily shower.
Yoga asana practice should be done in a neat and clean room. If possible keep the windows open to let in fresh air and sunlight while carrying out yoga asanas.
Ensure that before you start your yoga asana practice spread a yoga mat or blanket on a leveled flooring. It is helpful in to do your yoga asana practice in a fixed place, if possible where early morning tender sun rays fall.
Yoga asanas are to be done calmly in an unhurried manner without exertions, stress or strains. All movements of the yoga asanas should be slow, rhythmic and non-jerky. Practice yoga asanas every day regularly and preferably at the same time.
During the practice of Yoga asanas, the impurities and wastes accumulated within the internal organs of the body is generally directed towards the urinary bladder. So many people experience an urge to pass urine after doing Yoga. You should not hold the urine back forcefully for a very long period. Also, try not to repress sneezing, coughing etc. If you feel dehydrated or thirsty, you can sip can little water as well.
During Yoga asanas practice if you experience sweats it is better if you let it dry automatically in the air. If you experience too much of sweating then gently wipe with a soft cloth.
Try to include Sattvic foods and food items in your daily meals.

"Be not affected by success or failure. This equipoise is called Yoga".

Yoga Asanas Don’ts for Beginners in Yoga
Don’t do rigorous or strenuous exercises after performing your yoga asanas.
Please refrain from your regular yoga asana practice especially during your menstrual cycle (PMS) and during pregnancy perform asanas only after consulting your physician and your experienced yoga teacher.
Don’t have a heavy meal just before or while doing yoga asanas, wait for at least 2 to 3 hours after eating heavy meals.
When suffering from fever, weakness or illness or any surgery refrain from Yoga asana practice. Also don’t over-exert your body if you are suffering from fresh sprains, strains or fractures. Rest adequately and only after recovering fully and ensure to consult your physician before you resume your yoga practice.
Don’t practice yoga in an unclean place and avoid smoky place and areas with uncouth smells.
Kids below five years of age should not be taught or forced to practice yoga.
Don’t consume alcohol or use drugs when doing yoga.

Yoga is the method by which the restless mind is calmed and the energy directed into constructive channels. Undoubtedly, the mind is restless and hard to control, but it can be trained by constant practice (abhyasa) and by freedom from desire (vairagya).
The Union Of Body And Mind

"The steady control of the senses and mind has been defined as Yoga. He who attains is free from delusions."

Hints & Caution For The Practice Of Yoga

Requisites
Practice asanas with the backing of Yama & Niyama.
The qualities demanded from an aspirant are discipline, faith, tenacity, and perseverance to practice regularly without interruption.
Cleanliness & Food
Before starting to practice asanas, the bladder should be empty and the bowel evacuated. Topsy-turvy poses help bowel movements. If the student is constipated or it is not possible to evacuate the bowels before the practice of asanas start with Sirsasana and Sarvangasana and their variations. Attempt other asanas only after evacuation. Never practice advanced asanas without having first evacuated the bowel.
Bath
Asanas come easier after taking bath. After doing them, the body feels sticky due to perspiration and it is desirable to bathe some fifteen minutes later. Taking bath or shower both before and after practicing asanas refreshes the body and mind.
Food
Asanas should be preferably be done on an empty stomach. If this is difficult. Allow at least one hours gap after light meal and 4 hour gap after heavy meal before starting practice. Food may be taken half an hour after completing the asanas.
Time
The best time to practice is either early in the morning or late in the evening. In the morning asanas do not come easily as the body is stiff. The mind , however, is still fresh but its alertness and determination diminish as time goes.The stiffness of the body conquered by regular practice and one is able to do the asanas well. In the evening body moves more freely than in the morning, and the asanas come better and with greater ease. Practice in the morning makes one work better in one's vocation. In the evening it removes fatigue of the day's strain and makes one fresh and calm. Difficult asanas should therefore be done in the morning when one has more determination and stimulative asanas (like Sirasana, Sarvangasana and their variation and Paschimottanasana) should be practices in the evening.
Sun
Do not practice asanas after being out in the hot sun for several hours.
They should be done in a clean dry place, free from insects and noise.
Do not do them on the bare floor or on an uneven place, but on a folded blanket or mat laid on a leveled floor.
Cautions
No undue strain should be felt in the facial muscles, ear and eyes or in the breathing during the practice.
Closing of the eyes
In the beginning, keep the eyes open. Than you will know what you are doing and where you are wrong. If you shut your eyes you will not be in a position to watch the requisite movements of the body or even the direction in which you are doing the pose.. You can keep your eyes close only when you are perfect in a particular asana for only then you will be able to adjust the bodily movements and feel the correct stretches.
Mirror

If you are doing the asana in front of a mirror, keep it perpendicular to the floor and let it come down the ground level, for otherwise the poses will look slanting due to the angle of the mirror. You will not be able to observe the movements or placing of the head and shoulders in the topsy-turvy poses unless the mirror reaches down to the floor.
The Brain

During the practice of asana, it is the body alone which should be active, while the brain should remain passive, watchful and alert. If they are done with the brain, than you will not be able to see your own mistakes.
Breathing

In all the asanas, the breathing should be done through the nostrils only and not through the mouth.
Do not restrain the breath while in the process of asana or while staying in it.
Savasana
After completing the practice of asanas always lie down in Savasana for at least 10-15 minutes, as this will remove fatigue.
Asanas & Pranayama

Read carefully the hints and caution for the practice of Pranayama before attempting it. Pranayama may be done either very early in the morning before the asanas or in the evening after completing them. If early in the morning, Pranayama may be done first for 15-30 minutes: than a few minutes of Savasana and after allowing some time to elapse, during which one may be engaged in normal activities, practice asanas. If however, these are done in the evening, allow at least half an hour to elapse before sitting for Pranayama.
Special provisions for persons suffering from dizziness or blood pressure
Do not start with Sirsasna and sarvangasana if you suffer from dizziness or high blood pressure.. First practice Paschimottanasana, Uttanasana and Adhomukh Svanasa before attempting topsy-turvy poses like Sirsasana and Sarvangasna and after doing this poses repeat Paschimottanasana, Adhomukh,Svanasana and Uttanasana in that order.
All forward bending poses are beneficial for the persons suffering from either high or low blood pressure.
Special warning for person affected by pus in the ear or displaced retina
Those suffering from pus in the ears or displacement of retina should not attempt topsy -turvy poses.
Special provision for women

Menstruation

Avoid asanas during the menstrual period. But if the flow is in excess of normal, Upavistha, konasana, Baddha Konasana, Virasana, Jani Sirsasana, Paschimottanasana and Uttanasa may be performed with beneficial effect. On no account stand on your head during the menstrual period.

Pregnancy
All the asanas can be practiced during the first three months of pregnancy. All the standing poses and the forward bending asanas may be done with mild movements, for at this time the spine should be made strong and elastic and no pressure should be felt on the abdomen. (Baddha Konasana and Upavistha Konasana may be practiced throughout pregnancy at any time of the day even after meals, but not forward bending immediately after meals).As these two asana will strengthen the pelvic muscle and the small of the back and also reduce labor pains considerably. Pranayama without retention (Kumbhaka) may be practiced throughout pregnancy. As regular deep breathing will help considerably during labour.

After Delivery
No asana should be done during the first month after delivery. Thereafter they may be practiced mildly. Gradually increase the course. Three months after delivery all asanas may be practiced with comfort.
Effects Of Asanas

Faulty practice causes discomfort and uneasiness within a few days. This is sufficient to show that one is going wrong. If you cannot find the fault for yourself, it is better to approach a person who has practiced well and get his guidance.
The right method of doing asanas brings lightness and an exhilarating feeling in the body as well as in the mind and the feeling of oneness of body, mind and soul.
Continuous practice will change the outlook of the an aspirant. He will discipline himself in food ,sex, cleanliness and character and will become a new man.
When one has mastered the asana, it comes with effortless ease and causes no discomfort. The bodily movements becomes graceful. While performing asanas the students body assumes numerous forms of life found in creation- from the lowliest insect to the most perfect sage, and he learns that in all these they breath the same universal spirit- the spirit of God. looks within himself while practicing and feels the presence of God in different asanas which he does with the sense of surrender unto the feet of the lord.

Daily Yoga for good health

● Sun Salutation / Surya Namaskar ( सूर्य नमस्कार )

Sun salutation can give you excellent cardiovascular workout helping you to lose weight. The postures will help stretch your abdominal muscle while helping you shed pounds around your belly. The movements will also help in improving your metabolism. A couple of Surya Namaskars pump the heart rate that is equivalent to brisk walking and running can be used as an alternative to morning / evening walks in the times of lockdown or smog.

Yoga - Physical Discipline

"Yoga asanas are done to improve your physical fitness and to clean the internal organs of the body."

A dynamic yogic exercise Surya Namaskar is experienced on 3 levels - body, mind and intellectual. It gives us physical and mental health and sharp intellect. Only 40% of muscles are used in daily activities. Rest of the muscles remain inactive. Surya Namaskar is a physical exercise in which 95% - 97% of your muscles are switched on to active mode. They remain active, hours ahead during the day, till you recharge them the next morning. Early morning is the best time for Surya Namaskar. Do not eat anything at least for five hours prior to Surya Namaskar. There are twelve steps in SN. You can count 5 seconds for each step of SN

“Early morning is the best time for Surya Namaskar"

Benefit :

It helps in improving flexibility, controls blood sugar and aids weight loss.
Unwinds the Mind and Body. Stress is not a phenomenon unfamiliar in modern day life.

Ensures Heart Health and Boosts Immunity.
Relief from Hair Fall.

Corrects Imbalances.

Improves Digestion.

Improves Kidney Function.
A Secret for Beautiful Skin.

Improves blood circulation.

Promotes weight loss.

Helps regulate the menstrual cycle.

Sun salutation is a very good exercise for people suffering from diabetes because it increases the blood supply to various parts of a body and thus improves insulin administration in the body.

"Asana keeps the body healthy and strong and in harmony with nature."

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● Diamond Pose /Thundebolt Pose / Adamintine Pose Vajrasana ( वज्रासन )

Benefits

Only Asana which can be done after meals. It is good for flatulence and constipation. It helps release excessive gas from the abdomen and relieves flatulence.

It is good poses for stimulating the digestive system and reducing acidity.

It stretches the hip, thighs, knees, ankles and feet. Improves circulation and relieves tired legs, strengthens foot arches relieving flat foot. Help relieves symptoms of menopause. Improves posture.

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"Learn and practice yoga from the safety of your home."

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● Cobbler's Pose / Butterfly Pose Baddha Konasana : (तितली आसन)

Baddha means caught, restrained, Kona means angle.
Technique : Sit in starting position. Bend both the knees and drop the knees on the floor on both the sides. Hold the toes by interlocking the fingers, move the knees both in upward and downward direction in normal breathing.

Benefit :

This pose is specially recommended for those suffering from urinary disorders.
The pelvis the abdomen and the back get a plentiful supply of blood and are stimulated.
It keeps the kidneys, the prostrate and the urinary bladder healthy.
Ii is well known that disease of the urinary tract are rarely found among the Indian cobblers and the reason for that is that they sit all day in this pose.
It relieves sciatic pain and prevents hernia.
If practiced regularly, it relieves pain and heaviness in the testicles.
It checks irregular menstrual periods and helps the ovaries to function properly.
Pregnant women who sits in this pose in this pose for a few minutes will have much less pain during delivery and will be free from varicose veins.
Butterfly pose is good to keep the lower spine fit.
Improves sitting balance & posture. A good stretch for inner thighs, groins and knees improving flexibility in the groin and hip region.
Helps in intestine and bowel movement. Removes fatigue from long hours of standing and walking.
Offer relief from menstrual discomfort and menopause symptoms.
Helps in smooth delivery if practiced regularly until late pregnancy.

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"Yogasana and Pranayama cleanse the body internally."

Shoulder Socket Rotation : Skandha Chakra ( स्कंद चक्र )

Technique : Stretch the arms in front of your chest. Bend the elbows with your fingers touching the shoulders. Bring both the elbows in front of your chest, rotate the elbows in upward direction beside the ears.

Benefit :

Good for frozen shoulder.
Flexibility to the joint.
Removes the muscle strain.

"A person free himself from physical disabilities and mental distractions by practicing asanas."

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● Seated Mountain Pose Parvatasana (पर्वतासन)

In this variation of Padmasana the arms are stretched over the head with the fingers interlocked.

Technique :

Sit in Padmasana.
Interlock the fingers, and stretch the hands vertically up over the head. Keep the head bend forward with the chin on the breastbone.
Stretch the arm up from the latissimus dorsi (near the floating rib at the back) and the shoulder blades. The palms should face upwards.
Hold the pose for a minute or two with deep and even breathing. Change the crossing of the legs and the interlock of the fingers and repeat the pose, keeping the back erect.

Benefits :

The asana relieves rheumatic pains and stiffness in the shoulders.
It helps free movement and to develop the chest.
The abdominal organs are drawn in and the chest expands fully.

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Mountain Pose / Tadasana: (ताड़ासन )

Awareness on synchronization of breath with body movement, maintaining balance and stretch of the whole body.
Benefit :

It strengthens knee ,thigh and ankle.
Strengthens the body
Relaxes the muscles
Improves the posture
Enhances body flexibility
Increases height in formative years.
Boost mental awareness
Promotes weight loss.
Boosts Energy Levels.
Improves Your Mood.
Provides Relief From Sciatica.

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● Swaying Palm Tree Pose Tiryak Tadasana (तिर्यक ताड़ासन)

Technique : Stand with feet about 2 feet apart. Interlock fingers. Turn palm up, inhale and raise arms above head.
Benefit :

It helps to reduce the belly fat, especially the fat accumulated around your waist and trims your waist.
Provides a nice stretch to the muscles of the arms and legs, stretches the spine and relaxes the body.
It gives good stretch to the sides.

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"The practice of asanas tones the entire body and removes the toxins and impurities caused by overindulgence."

● Yoga Nidra (योग निद्रा ) : Guided Meditation for sleep & Relaxation. To release tension.

Technique : During our lifetime, we accumulate mental, muscular and emotional tensions, and they affect our health. In yoga the way to release these tensions is through the practice of relaxation or yoga nidra. This practice induces (Sense of withdrawal) Pratyahar, a state in which a mind is isolated and the senses do not feed the brain with fresh information. When there is complete isolation from the influx of the senses, the consciousnesses, the mind and the brain undergo metamorphosis, a complete transformation. It is as if a new brain, mind and conscientiousness are been created out of the old brain, mind and consciousnesses.
Benefit :

All mental, muscular and emotional tensions are immediately relaxed.

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"Yogic asanas should be done according to the age and flexibility, the mental and physical state of the body, the diet that the person follows together with his or her lifestyle."
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● The Easy Sitting Pose Sukhasana ( सुखासन )

Benefit :

Gradually strengthens muscles of the back and improves body posture.
Being a meditative pose it has relaxing effects on mind and body.
Works as a preparatory pose for more difficult meditative poses.
Builds physical and mental balance.
Helpful in reducing stress and anxiety.
It improves concentration, flexibility of lower extremities specially the hip and knee joint.

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"Yoga is prevention for cardiovascular disorders."

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● Lotus Pose Padmasana (पदमासन )

Technique : Sit erect with both legs placed straight forward. Bend the right leg on the knee joint. place the right foot at the left groin with right sole turned upwards and the heel in front of the pelvic bone. Place the left foot on the right groin in the same fashion. Straighten up with both hands placed on thighs. close the eyes and meditate. maintain this posture for one minute.
Benefit :

Opens up 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.
Opens up the hips. Stretches the ankles and knees. Keeps the spine straight. Relieves menstrual pain. Cultivates calmness, awareness and focus. Awakens the energy centers (chakras).

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"For the people who aspire for some creativity in life, yoga is a means to find that creativity."

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● Frog pose Mandukasana ( मंडूकासन )

Technique : Sit with stretched legs and fold your leg one by one and sit on your feet. This is called vajrasana. Keep your back straight. Fold your fingers to make the fists and put near the navel region. With breathing in, expand your chest, while breathing out bend your body in front, so that you can feel your pancreas get stimulated.
Benefit :

Stimulates pancreas to produce insulin hormone.
Effective to control high blood sugar.
Gives flat stomach.
Burns extra fat from thigh stomach and hips.
Reduces menstrual cramps.
Strengthens your back muscles.
Relieves constipation.
Gives relief from unwanted gas.

"Yoga is a body balancing system."
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● Cobra pose Bhujangasana (भुजंगासना )

Technique : Lie down on your abdomen by taking legs apart. Keep the palm beside the chest. Breathing in, lift the upper part of your body, up to naval region. Hold it for 10 seconds by feeling the stretch on your abdomen. Repeat this for 3-4 times.

Benefit :

The posture is a panacea for an injured spine and in cases if slight displacement of spinal discs.
The practice of this pose replace the discs in their original position
The spinal region is fully toned and the chest fully expanded.
This asana is beneficial in diabetes, bronchitis, asthma and spondylitis.
This asana is very useful in relieving stiffness in upper back and also boost flexibility in lower back while strengthening our core muscles
Opens up the shoulders and neck.
Tones the abdomen.
Strengthens the entire back and shoulders.
Improves flexibility of the upper and middle back.
Expands the chest.
Improves blood circulation.
Reduces fatigue and stress.
Useful for people with respiratory disorders such as asthma. (Do not practice this yoga pose during the attack though).
Flexibility of the dorsal spine, strengthens the spinal muscles. Prevent back pain. Reduces abdominal fat.

Caution: Pregnant women and people with slip disc should avoid this asana.

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● Half Spinal Twist Pose Vakrasana ( वक्रासन )

Technique : Sit in stretch leg pose (Dandasana). (दंड आसन ). Hands besides of your body. Fold your right leg at the knee and keep your right foot beside the left knee. Stretch up your left hands and lock your right leg by catching your ankle joints. Keep your right hand on the back and look back. Twist back maximum so you can feel the pressure on your pancreas. After 10 sec repeat in reverse order.
Benefit : Good for Pancreas.

Go natural. Take care of your body. It will pay you back rich dividends when you need it most.
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● Wind / Gas releasing pose Pawanmuktasana ( पवन मुक्तासन )

Technique : Lie flat on your back with your hands placed by your side. Fold back the legs and let your feet be flat on the floor. Interlock fingers of your hands and place them a little below the knee. Bring the thighs up near the chest. Sitting with the folded legs. Asana of sitting posture which involves forward bending thereby compressing the abdominal organs and stimulates the good functioning of abdominal organs. Breathe out, raise your head and shoulders and bring your nose between your knees. Now the final position is attained. For a few seconds maintain the same position.

Benefit :

It burns the belly fat.

This asana is known to strengthen abdominal muscle and also help relieve anxiety.

Enhances blood circulation in the pelvic region.

This asana strengthens pancreas, liver, spleen, abdomen and abdominal muscles

It also relieves flatulence by helping to relieve excess gas from the abdomen.

Loosen up the spinal column and strengthens the muscles of the neck and lower back.

Massages the abdominal organs hence leading to the removal of constipation.

Massages reproductive organs and hence helpful in getting rid of menstrual problems, infertility and impotence.

Helps to remove excess fat from abdomen and thighs.

Only Asana which can be done after meals. It is good for flatulence and constipation. It helps release excessive gas from the abdomen and relieves flatulence.

"For those people who are interested in awakening and knowing their dormant nature and personality yoga is a form of meditation."
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● One - legged Forward Bend Janusirsasana ( जानूशीर्षासन )

Benefit :
* It is an excellent asana for gaining flexibility of legs, hamstrings, shoulder, arms and the thighs
* It calms the mind and has a soothing effect on the heart.
* Works effectively on your tummy fat by massaging your abdominal organs. By affecting weight loss, it helps regulate the pressure of the blood so that it stays at a normal level

* Good for first chakra.

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● Bridge Pose / Chakrasana Setu Bandhasana (सेतू बंदासन )

Benefits :

Good for first chakra.
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.
Energies the kidneys and soothes the nervous system. It helps to regulate the blood pressure.

Caution : Osteoporosis people should take the advice of doctor before doing yoga.

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Half Plow Pose Ardha Halasana (अर्द्धहलासना)

Benefits :

This yoga asana relieves constipation.
It improves circulation.
It helps strengthen thigh and calf muscles.
It can help you lose weight and reduce belly fat.
It stimulates abdominal organs.

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● Locust Pose Shalabhasana ( शलभासन )

Technique : Lie flat on your stomach. legs should be stretched out straight, feet should be together, chin and nose should rest on the ground and look straight ahead. Place your arms under your body and keep them straight. Now form a fist with your hands and place them close to the thighs. Next, raise the legs. They should be kept together straight and stretch them as far as you can and avoid bending the toes and knees.

Benefit :

This asana has been beneficial in the treatment of diabetes, stomach and digestive disorders, low back pain, rheumatism and arthritis.
Strengthens the lower back and tones the organs of pelvic region hence leads to well functioning of stomach, liver and bowels.
Beneficial for people suffering from back pain, slipped disc and sciatica but only if the condition is not severe.

Caution : People suffering from heart disease or blood pressure should not practice this asana.

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● Side Reclining Leg Lift Pose / Sleeping Vishnu pose Anantaasana ( अनंतासन )

Technique :

Begin by Makarasana (Crocodile Pose).
After this, inhale and turn towards the left side, bend the left arm and balance your body on the left elbow.
Now, put your head on your left palm for support.
Stretch both legs out completely lying on the left side of the back and hips.
Try to maintain your whole body in one line from elbow to heels. Without rolling forward or backward.
Now, Inhale and raise the right leg and hand up with a stretch, and take hold the right toe with right fingers.
In this position straighten your right leg toward the ceiling as much as possible.
With Inhalation to loosen the grip at the toes and with exhalation to stretch the leg and maintaining the body in balance.
Maintain the final pose for about 6 breathing.
Inhale, bring the leg and hand down with the knees bent.
Rest again in Makarasana.
Turn towards the other side and repeat the same process.

Benefit :

Anantasana helps to reduce the belly fat at the hips, arm and thighs.
It provides a good stretch to the legs, shoulder muscles, thighs, pelvic floor muscles, groin muscles, biceps and triceps, and the entire body.
It is also beneficial to relieve mental stress, depression as well as calm the mind.
Vishnu posture is very good for those who have back pain.
According to yogic philosophy, its stimulation of the Muladhara (root) chakra (houses the Kundalini Shakti), which is associated with grounding energy as well as keep the mind and the body stable.
Ananthasana practice is best for women who can fight symptoms related to menstruation or menopause.
It also promotes blood circulation and the internal organs like kidney, stomach, liver, heart, liver, uterus, etc Avoid this pose if you have pain in the back, shoulder, and neck.
It is a reclined asana that helps relieve fatigue.
Apart from that, this pose also activates the Sacral (Swadisthana) Chakra, which helps in relieving mental stress.
It keeps the digestive system healthy. By practicing this asana, we get rid of the gas produced in the stomach, as well as it is comfortable for other stomach problems like constipation, indigestion, diarrhea, stomach cramps, etc.
Ananthasana yoga also helps in curing disorders related to uterus, bladder, ovaries, and prostate.

Contraindication :

As a result, In the case of the knee and any kind of injury must avoid practicing this asana.
If you suffering from high and low blood pressure avoid this asana.
Avoid this pose if you have pain in the back, shoulder, and neck.

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Sitting half spinal twist Ardhamatsyendrasana ( अर्धमत्स्येन्द्र आसन )

Technique : Sit in stretch leg position. Hands besides your body. Now fold your right leg at the knee and keep it under your left thigh. Keep your left foot outer side of your right knee by keeping the support of right hands. Stretch your right hand up while inhaling and then lock your left leg by catching your left ankle. Twist your body left side, look back. Feel the stimulation on your pancreas. Stay in normal breathing. Release the posture after some times.
Benefit :

It strengthens and tones your obliques and abs.
The pose energizes and stretches the spine.
Open your shoulders, hips and neck.
Increase the flexibility in your spine and hips.
It also cleanses your internal organs.
It will improves digestion as well as elimination of the wastes.

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Crocodile pose Makarasana ( मकरासन )

Technique :

Lie flat on the floor face downwards.
Bend the elbows and place the palms by the side of the waist.
Keep the feet about one feet apart, Exhale, raise the whole body a few inches above the floor, balancing it on the palms and the toes. Keep the body stiff as a poker and the knees taut. The body should remain parallel to the floor.
Take a few breaths and with a exhalation lunge the whole body a foot forward, lifting the hand and feet simultaneously off the floor. After going a foot forward, take a few breaths. Then exhale and lunge forward again.
Repeat the forward lunge 4-5 times. The movements resemble the lunges made by a crocodile stalking its prey. after each lunge, rest a few seconds taking deep breaths.

Benefit :

* This asana develops powerful wrists, throws off lethargy of the body and fatigue of the brain,

* Rejuvenates the entire body and makes one feel lively and vigorous.

* It increases body heat.

* Makarasana offers deep relaxation to your shoulders and spine.

* It can cure Asthma, knee pain and any lung related issues.

* It helps in curing slip disc, spondiolysis and sciatica.

* The asana stretches the hip muscles.

* It relaxes your body completely and keeps you rejuvenated.

* It relieves the body and mind of tension.

Caution

Since the movement brings great pressure on wrist, it is recommended that they be tried gradually, otherwise one is apt to sprain the wrists.

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● Tree Pose Vrikshasana ( वृक्षासन )

Technique : Duration 20-30 seconds. Need to stand firmly and in a symmetrical fashion. Look straight ahead. Now make the thoracic spine straight pull the shoulder blades back and raise the arms. Press the palms together while stretching the arms and elbows as far as possible. Make sure not to slump in front due to the weight of the arms.

Benefit :

Improves balance and stability in the legs.
On a metaphysical level, helps one to achieve balance in other aspects of life.
Strengthens the ligaments and tendon of the feet.
Strengthens and tones the entire standing leg, up to the buttocks.
Assists the body in establishing pelvic stability.

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● Plough Pose Halasana (हल आसन)

Technique: Lie on your back with your arms beside you, palms downwards. As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle. Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground. Allow your legs to sweep at a 180-degree angle over your head until your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds. Do this slowly and gently. Ensure that you do not strain your neck or push it into the ground. Hold this pose and let your body relax more and more with each steady breath.
Benefit :

Calms the brain.
Stimulates the abdominal organs and the thyroid gland.
Stretches the shoulders and spine.
Helps relieve the symptoms of menopause.
Reduces stress and fatigue.
Therapeutic for backache, headache, infertility, insomnia, sinusitis.
It stimulates the pancreas spleen and activates the immune system by massaging all the internal organs such as the pancreas.
Strengthens the neck, shoulder and back muscle. Reduce stress and fatigue. Provides relief from the symptoms of menopause. Stimulates the thyroid gland. Boost the immune system.

-------------------------------------------------- -------------------------------------------------- ---------- ● Bow pose Dhanurasana ( धनुरासन )

Technique : In this posture spine is stretched back. First lie on the stomach and fold up the legs maintaining the ankles on the hip. Both knees and toes should be touching. Now hold both the legs with both hands from the ankle. While breath in knees should be raised and thighs should be stretched up and keep the hands straight. After raising the lower portion of the body, the upper portion including stomach, chest, neck and head should also be raised. The only portion that should contact the floor ideally is the abdominal section about the naval area. Rest of the body parts should be lifted creating the shape like stretched bow.
Benefit
* This asana brings back elasticity to the spine and tones the abdominal organs

* It expands the chest, makes the spine strong, healthy and flexible.

* Fills the solar plexus energy.

* Increases the activity of liver, thyroid, Gonads, pancreas, thymus, kidney and adrenal glands.

* It gives good stretch to back and abdomen.
* Improves the functioning of pancreas and intestine. Thus helps in controlling blood sugar levels. Organs like liver and pancreas

Contraindication :

Elderly people do not normally do this, as their spines get rigid

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● Seated Forward Bend Pose Pachimotanasana (पश्चिमोतान)

Technique : In the seated position, extend your legs out in front of your toes pointed up. Inhale raising your arms above your head. Now exhale, reaching your toes, ankles, or calves. Bending your knees if necessary, gently press the crown of your head towards your toes as you breathe deeply. This asana tones and flexes the spine.

Benefit :

Calms the brain and helps relieve stress and mild depression.
Stretches the spine, shoulders, hamstrings.
It tones the abdominal organ and keep them from sluggishness.
Stimulates the liver, kidneys, ovaries, and uterus.
Improves digestion.
Helps relieve the symptoms of menopause and menstrual discomfort.
Soothes headache and anxiety and reduces fatigue.
This increases vitality.

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Half Moon Pose Ardh Kurmasana (अर्ध कूर्मासना )

Technique : Raise your arms up over your head and bring your palms together with the thumbs crossed. As you do so, keep your spine straight while maintaining the arms perfectly straight throughout this pose. Stretch up as you inhale. As you exhale, slowly and gradually bend your body forward.

Benefits

Good for Diabetes.
Increases the blood flow to the brain.
Stretches the back.
Enhances memory and brain function.
Strengthens the shoulders.
Stretches the shoulders.
Stretches the hips.
Relieves neck and shoulder pains.
Relieves headaches and migraine problems.

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Triangle pose Trikonasana ( त्रिकोणासन )

Technique : In this, stand back to a wall and separate the feet. Now walk the left foot about a couple of inches, while maintaining your balance. Now, stretch the arms horizontally while turning the right foot perpendicular to the left. Maintain the arm in an outstretched position and breathe for about half a minute. Straightened up and do the same for opposite side.

Benefit :

Stretches and strengthens the thighs, knees, and ankles.
Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine.
Stimulates the abdominal organs.
Helps relieve stress.
Improves digestion.
Helps relieve the symptoms of menopause.

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Eagle Pose Garudasana ( गरुड़ासन )

Technique : In Sanskrit Garuda means kidneys. First stand straight and then bring left leg forward over the right leg and now coil left leg over right leg. Then in similar manner coil both the hands together and both palms should touch each other in a position of Namaskar. Hold it for some times and then repeat its steps with another side of the body.

Benefit :

Stronger arms legs, knees and ankles.
Open shoulder joints, creating space between the shoulder blades'
Open hips and IT band
Increased circulation to all joints.
Improved digestion and elimination.
Improved balance
Improved focus.

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Warrior Pose Virabhadrasana ( वीरभद्रासन )

Technique : Stand with your legs three to four feet apart and turn your right foot slightly to the right, and your left foot 90 degrees to the left. Align your left heel with your right heel. Expand your arms out stretching them parallel to the floor, with your palms facing down. As you exhale, bend your left knee, bringing your left thigh as parallel to the floor as Is comfortable for you. Keep expanding your arms away from your body keeping the torso long and the shoulders entered over your pelvis. Press your outer right heel into the floor and focus on firming the right leg as you bend the left knee.Do not allow your back to "sway" out instead, keep the tailbone tilted slightly towards the pelvis. This asana strengthens the legs and knee muscles and improves balance. This pose helps sciatica, rheumatism and osteoarthritis of knee and hip. It strengthens the legs and also makes them more flexible.
Benefit:

Strengthens your shoulders, arms, legs, ankles and back.
Opens yours hips, chest and lungs.
Improves focus, balance and stability.
Encourages good circulation and respiration.
Stretches your arms, legs, shoulders, neck, belly, groins and ankles.
Energizes the entire body.

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● The camel pose Ustrasana ( उष्ट्रासन )

When working from home , we often tend to slouch more than we would be in an office setting. Hence, in order to straighten your spine, you can practice Ustrasana. Repeat it 3-4 times.

Benefit :

Reduces fat on thighs.
Opens up the hips, stretching deep hip flexors.
Stretches and strengthens the shoulders and back.
Expands the abdominal region, improving digestion and elimination.
Improves posture.
Opens the chest, improving respiration.
Loosens up the vertebrae.
Relieves lower back pain.
Relieves stress on your neck muscle but also helps to make your back supple.

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● Shoulder Stand pose Sarvangasana ( सर्वांगासन )

Technique : Lie down fixed on your back in the Shavasana – The Corpse Pose. Breathe in by your nostrils slowly and put your palms facing in downward direction flat on the floor. Holding the hips fixed on the floor slowly curve your knees and get them upward towards the abdomen through breathing out. Breathe in by the nostrils, pressing your hand in downward direction try to raise your body from the waistline upwardly away from the floor, curving the backbone backwards and unbending the arms, your hips should be on the floor. Breathe in, and then whilst breathing out, raise your legs directly upward perpendicular to the floor. You can support your hips with your hands making sure that your legs should be united, knees straight and toes pointed straight up. Keep your head straight, don't turn it to any side. The chin should be compressed against the chest Holding the posture for a while breathe softly through the nostrils. Reverse the steps to come back to the Shavasana– The Corpse Pose

●

Benefit :

It provides good circulation to the head region. It also relieves the stress and calms down the mind.
Calms the brain and helps relieve stress and mild depression.
Stimulates the thyroid and prostate glands and abdominal organs.
Stretches the shoulders and neck.
Tones the legs and buttocks.
Improves digestion.
Helps relieve the symptoms of menopause.
Reduces fatigue and alleviates insomnia.
It activates the thyroid and pituitary glands.

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● Headstand pose Shirshaasna (headstand) (शीर्षासन)

Technique : The he body is completely inverted and held upright supported by forearms while the crown of the headrest on the floor.

Benefits

Relieves stress
Increases focus.
Increases blood flow to the eyes.
Increases blood flow to the head and scalp
Strengthens shoulder and arms.
Improves digestion.
Helps to flush out adrenal glands
Decreases fluid build up in the leg ankles and feet.
Lung gain power to resist an climate, relieve one from cold, cough, tonsillitis, halitosis
(foul breath) and palpitation.
Its a boon to people suffering from constipation.
Regular practice of Sirsasana makes healthy pure blood flow through the brain cells.
This rejuvenates them so that thinking power increases and thoughts becomes clearer.

Contraindication

High and low BP.

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● The Boat Pose Naukasana (नौकासन )

Benefits :

It burns the belly fat.
Naukasana strengthens the abdominal muscles.
It strengthens the muscles of the arms, thighs and shoulders.
It improves the health of all organs in the abdomen especially the liver, pancreas and kidneys.
It helps in regulating blood flow at sugar level.

-------------------------------------------------- -------------------------------------------------- ------------------ ● Rabbit Pose Shashankasana (शशांकासन)

Technique : Sit in Vajrasana, both your palms should Keep your neck and spinal cord straight.
Take a deep breath and without allowing the elbow to bend, bring your hands above your shoulders. Equal distance should be maintained between your arms with your fingers raised.
Slowly exhale and reach down to touch the ground with your head and both your hands. Relax when the forehead and palms touch the ground. Some areas of the chest and abdomen will rest on the thighs. To finish, you should exhale and place your palms on your knees.
Benefits :

Helpful in getting rid of constipation.
Release the stress from spinal vertebrae.
Leads to the well functioning of adrenal glands.
Stretches the back muscles making them stronger.
Enhances the health of both male and female reproductive organs.
Tones and massages the muscles of the pelvic region and sciatica nerve.

-------------------------------------------------- -------------------------------------------------- ---------------------- ● The Staff Pose Dandasana (दण्डासना ) Seated Asana

Benefits :

This asana gives relief to persons who feels a bloating sensation in the abdomen due to gas and also to those suffering from gastric complaints
It reduces fat around the waistline and tones the kidneys.

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● Four limbed Staff Pose Chaturanga Dandasana (चतुरंग दंडासन)

Technique :

Lie flat on the floor face downs.
Bend the elbows and place the palms by the side of the chest. Keep the feet about a feet apart.
With the exhalation, raise the whole body a few inches above the floor, balancing it on the hands and the toes. Keep the body stiff as a (staff / danda) or stick) parallel to the floor from head to heal and the knees taut. Stay for sometimes with normal breathing.
Then gradually extend the whole body forward, so that the feet rest on the upper portion of the toes on the floor.
Stay in the pose for about 30 seconds, with normal or deep breathing. The movement may be repeated several times. Then relax on the floor.

Benefit :

The posture strengthens the arms and the wrists develop mobility and power. It also contracts the tones the abdominal organs.
Helps improve posture.
Strengthens back muscles.
Lengthens and stretches the spine.
May help to relieve complications related to the reproductive organs.
Stretches shoulders and chest.
Nourishes your body's resistance to back and hip injuries.
Helps to calm brain cells.

Chaturanga Dandasana

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● Cat stretch pose Marjariasana (मार्जरी आसन )

Technique

Sit in vajrasana, raise the buttocks and stand on the knees. Lean forwards and place the hands flat on the floor beneath the shoulders and fingers facing forward. Thigh perpendicular to the floor is the starting position. Inhale, raise the head and depressing the spine, back becomes concave. Exhale ; lower the head and stretching the spine upward. Practice for 5-0 rounds.

Benefit:

Brings flexibility to the spine
Strengthens wrists and shoulders
Massages the digestive organs and improves digestion
Tones the abdomen
Improves digestion
Relaxes the mind
Improves blood circulation

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● Standing Forward Bend Uttanasana

Benefit

It's good for fear and anxiety

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● Reverse Corpse Pose Advasana Or Prone Position (अडवासना )

Technique : Lie on the stomach. Stretch both arms above the head with the palms facing downwards. The forehead should be resting on the floor. Relax the whole body, become aware of natural breath and allow it to become rhythmic and relaxed. This Asana acts as a base position in the most of the recommended practices of backache. Awareness On the breath and relaxation in the whole body. Visualisation of tight, congested back muscles relaxing, letting go of tension and flushing the area with fresh blood. Pranic energy is visualized flowing into the back muscles in conjunction with the breath.

Benefits :

Good for inhaling more oxygen in the body.
By doing Advasana after a yoga practice, you can go into a state of deep meditation.
Asana is the best asana for stabilizing the body and cures Vata dosha in the body.
It is believed that this asana opens the Ajna (third eye) that is associated with imagination, clairvoyance and inner knowledge.
Advasana also stimulated the Manipura (solar plexus) chakras. It is associated with confidence, vitality, self-esteem and the power of transformation
Practicing this asana will not only give you freshness but also energy.
By regularizing this asana, concentration increases and meditation and mind are more focused on any work. It also improves memory
There are many easy ones, with the help of which we can overcome mental and physical stress. But due to lack of time or laziness, we cannot do them. In such a situation, if you want to get peace of mind, then pray. In this asana, you just have to lie downside down, the calmer and focused your mind is in the breath, the more it benefits.
By doing Advasana, one gets into a state of deep meditation which relieves the body from stress and heals the cells completely.
This asana controls high blood pressure and keeps the heart free from pressure. Keeps the internal system healthy and strong.
Apart from this, its daily practice greatly enhances blood circulation in the body and nourishes the organs, muscles, fibers, and tendons of the human system.
Improves the digestion and stimulates the appetite.
Quite helpful for people suffering from slipped disc.
Improves the blood circulation in the body.
Helpful in getting rid of stooping shoulders.
Very beneficial in removing the stiffness of the neck.

Caution :

If you are pregnant then avoid doing this asana.
If there is an injury to the back or waist, do the Advasana by bending your knees and keeping your feet on the ground.
There is any difficulty in breathing, then you can place the pillow under the chest.

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● Intense Forward bending Pose Padahastasana (पादहस्तासन )

Technique : Stand erect and bend the body forward. Let the arms touch the floor. If it is difficult to take the arms only as far as it is possible without straining. Exhale as you bend forward. Bring the trunk closer to the legs. Try to touch the knees with the forehead. This may require a lot of flexibility. In the initial stages, take it only as far as it is comfortable.
Benefit:

It makes the waist and the stomach healthy.
It is beneficial for increasing the height.
Relaxes neck and shoulders by relieving tension.
Balances vata dosha.
Boosts creativity, intimacy, motivation, and relationships.
Improves digestion.
Balances opposites in the body to promote overall well-being.
Calms the mind and soothes central nervous system.
Stretches hamstrings, back body.

Caution : Backache persons should not practice this Asana

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●   Dogs Pose Adho Mukha Svanasana (अधो मुख स्वानासन )

Technique : Come down on all fours. Keep your back extremely straight. Come into your fours. Form a table such that your back forms a table top and your hands and feet form the legs of the table. As you breathe out to lift the hips up, straightening the knees and elbows, form an inverted V–shape with the body. Hands are shoulder width apart, feet are hip width apart and parallel to each other, toes point straight ahead. Press your hands into the ground wide through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms. Hold the downward dog pose and take long deep breaths. Look towards the naval. Exhale bends the knees, return to table pose, Relax.

Benefits

Calms the brain and helps relieve stress and mild depression.
Energizes the body.
Stretches the shoulders, hamstrings, calves, arches, and hands.
Strengthens the arms and legs.
Helps relieve the symptoms of menopause.
Relieves menstrual discomfort when done with head supported.
Helps prevent osteoporosis.

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● The Raised leg Pose Uttanapadasana ( उत्तानपादासन )

Technique : Lie down in Savasana, legs together, hands by the side of your body, palms facing the floor. Now start raising your legs and hold them at 30 degrees. Continue normal deep breathing. With right leg up, the left foot starts travelling down slowly, till the left heel touches the floor. Start raising your left foot till it joins your right foot at 30 degrees. Now left leg remains up and right foot starts travelling down till the right heel touches the floor. Relax. Now start raising your right foot till it joins your left foot, knees straight toes outstretched and slowly bring both feet down till both heels touch the floor and relax.

Benefit :

It enhances the lung capacity and breathing efficiency.
Tones the cardio respiratory systems.
The stimulation of the throat center improves the function of thyroid glands for the healthy body metabolism.

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● Legs up the wall pose Viparita-karani-mudra (विपरीतकरणी आसना )

Technique : Redirects the flow of blood from feet to heart with pull of gravity for detoxification. Come into the pose from Salamba Sarvangasana. Bending at the hips, bring the feet overhead. Keeping the chest wide and the shoulders grounded, drop the hips down behind you. Slide the hands down the back towards the buttocks for support. Bring the legs back to vertical if possible. Hold the pose for 20 to 30 seconds. Either continue on with other Sarvangasana variations or return to Salamba Sarvangasana and come down out of the pose, using the arms to control yourself as you roll down through the back. Slide off the blankets towards the head until the shoulders come to the floor and the hips are raised on the blankets. Rest there for a few breaths.

Benefits of Legs Up the Wall Pose:

Regulates blood flow.
Alleviates menstrual cramps.
Relieves swollen ankles and varicose veins.
Helps testicular, semen, and ovarian problems in men and women respectively.
Improves digestion.
Restores tired feet or legs.
Stretches the back of the neck, front torso, and back of the legs.

------------------------------------------------------------------------------------------------------ ● Lion Pose Simhasana (सिंह आसन )

This asana is dedicated to Narasimha, the man-lion incarnation of Vishnu. Simhaasana is a combination of Asana, Mudra, Pranayama and Kriya.

Technique :

Sit on the floor on Padmasana or Vajra Asana.
Sit on the heels with the toes pointing back.
Then bring the weight of the body on thighs and knees.
Stretch the trunk forward and keep the back erect.
Place the right palm on the right knees and left palm on the left knees. Stretch the arm straight and keep them stiff. Spread the fingers and press them against knees.
Open the jaws wide and stretch the tongue out towards the chin as far as you can.
Gaze at the center of the eyebrows or at the tip of the nose. Stay in the pose for about 30 seconds. breathing through the mouth. The strong stimulation during forceful exhalation helps in clearing carbon dioxide so that fresh air can enter the lungs.
Withdraw the tongue into mouth, lift the hands from the knees and straighten the legs Then repeat the pose, first placing the left foot under the left buttock
Stay for an equal length of time on both sides.

Benefits of Lion Pose:

The pose cures foul breath and cleans the tongue
After continuous practice speech becomes clearer so this asana is recommended to stammers.
It also helps one to master three bandhas.
Padmasana pose exercises the liver and controls the flow of bile
The asana relieves a painful coccyx and helps to set it when displaced.
Relieves tension in the face and chest.
Improves circulation of blood to the face.
Keeps your eyes healthy by stimulating the nerves.
Helps prevent sore throat, asthma, and other respiratory ailments.

"Yoga is the journey of the self, through the self, to the self."

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● Fish Pose Matsyasana (मत्स्यासन )

The posture is dedicated to Matsya the fish. Incarnation of Vishnu, the source and maintainer of the universe and all things.

Technique :

Sit in a Padmasana
Lie flat on the back with the legs on the floor.
Exhale, arch the back by lifting the neck and the chest, take the head back and rest the crown on the floor. Drag the head further back by holding the crossed legs with hands and increase the back arch
Now take the hands from the legs, bend the arms, hold the elbows, with the hands and rest the fore arm on the floor behind the head.
Stay in this position for 30 seconds while breathing deeply.
Rest the back of the head on the floor, lie flat on the back, inhale then come up to Padmasana, release the legs and relax.
Recross the legs the other way and repeat the pose for the same way. length of time.

Benefit :

The stretched upper body allows unrestricted airflow, thus providing extra oxygen into the lungs.
It expands the bronchial tubes to permit easier breathing. This is especially useful for asthma patients.
Stretching of the neck and spine stabilizes the functions of the parathyroid, Pineal, pituitary, and adrenal glands, thus regulating the hormonal functions within your body. This means increased improvement in skin conditions, and your facial and throat muscles.
It improves metabolism, which makes it a great pose for those who wish to shed weight,
It removes soreness of the muscles and bones in your spine and neck.
It greatly improves posture, flexibility, digestion, thus reducing constipation.
Practicing certain advanced variations of this pose will help you acquire perfectly toned glutes.
This pose also allows you to de-stress and detoxify with ease, therefore improving your overall health and happiness.
This is the best exercise for stomach. It activates the intestine and cures constipation.
The dorsal region is fully extended in this pose and the chest is well expanded. Breathing becomes fuller
Th thyroid benefits from the exercise due to the stretching of neck
The pelvis joints become elastic. The asana relieves inflamed and bleeding piles.

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● Cow Face Pose Gomukh Asana ( गोमुखासन )

Technique : Sit erect on the ground with your legs stretched out in front of you. Now gently bend your left leg, and place it under your right buttock. Fold your right leg and place it over your left thigh. Place both your knees close together as they are stacked one on top of the other. Gently fold your left arm and place it behind your back. Take your right arm over your right shoulder, and stretch it as much as you can until it reaches your left hand. With practice, you will be able to not just reach, but also catch your left hand. Keep the trunk erect, expand your chest, and lean slightly back.

Benefits :

It cures cramp in legs and make the leg muscle elastic.
The cheat is well expanded and the back becomes erect.
The shoulder joint moves freely and the latissimus dorsi are fully extended.
It stretches your hips.
It provides power to your ankles, thighs, shoulders, armpit, chest, deltoid and triceps.
Relieves chronic knee pain.
Strengthens your spine and abdominal muscles.
Helps decompress low spine (during folded variation)

----------------------------------------------------------------------------------------------------------------------- ● Siddhasana

Out of 84 lacs of asanas, one should always practice Siddhasana. It purifies 72,000 Channels (nadis) .Siddhasana is also known as “Perfect Pose” and this name is comes from the Sanskrit words “siddha” means “accomplished” and “asana” which means “pose”. It is one of the most common poses for meditation which is used in hatha yoga and also in other yoga forms. This asana is a seated yoga posture that is traditionally used for long period of meditation and breathing exercise that’s called “Pranayama”. Siddhasana is superior to Padmasana for the purpose of Dhyana. The yoga traditions believe that, if you get mastery over this asana, and then you will get many Siddhis means “powers”.

Technique :

Sit on floor, with legs stretched straight in front.
Bend the left leg at the knee. Hold the left foot with hands, place the heel near the perineum and rest the sole of the left foot against the right thigh.
Now bend the right leg at the knees and place the right foot over the left ankle, keeping the right heel against the pubic bone..
Place the sole of the right foot between the thigh and the calf of the left leg.
Do not rest the body on the heels
Stretch the arms in front and rest the back of the hands on the knees so that the palms face upwards. Join the thumbs and the fore fingers and keep the other fingers extended.
Hold this position as long as you can, keeping the back, neck and head erect and the vision in drawn as if gazing at the tip of the nose.
Release the feet and relax for sometimes. Then repeat the pose for some length of time , now placing the right heel near the perineum first and then the left foot over the right ankle a described above.

Benefit :

This posture keeps the pubic region healthy. Like Pad Padmasana, it is one of the most relaxing of asanas. The body being in a sitting posture is at rest, while the position of the crossed legs and erect back keeps the mind attentive and alert. This asana is also recommended for the practice of Pranayama and for the meditation.
From purely physical point of view, the asana is good for curing stiffness in the knee and ankles. Init the blood circulates in the lumber region and the abdomen, and this tones the lower region of the spine and the abdominal organs.
Activates Mooladhara Chakra and initiates Kundilini energy.

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● Sitting Half Spinal Twist Pose : Ardha Matsyendra (अर्ध मत्स्येन्द्रासन )

Technique : Sit in stretch leg position. Hands besides your body. Now fold your right leg at the knee and keep it under your left thigh. Keep your left foot outer side of the right knee by keeping the support of your right hands. Stretch your right hand up while inhaling and then lock your left leg by catching your left ankle. Twist your body left side, look back. Feel the stimulation on your pancreas. Stay in normal breathing Release the posture after sometimes.

Benefits :

Makes spine supple.
Increases the elasticity of the spine.
Opens the chest and increases the oxygen supply to the lungs.

"Pay equal attention to health, wealth and spirituality"

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● Hero Pose Virasana (वीरासन )

Virasana or Hero Pose is a kneeling asana in modern yoga as exercise. Medieval hatha yoga texts describe a cross-legged meditation asana under the same name. Supta Virasana is the reclining form of the pose; it provides a stronger stretch.

Benefits :

Pose strengthens the aches of feet.
Stretches the thighs, knees, and ankles.
Helps improve posture.
Improves digestion and relieves gas.
Helps relieves symptoms of menopause.
Reduces swelling of the legs during pregnancy (through second trimester)
Therapeutic for high blood pressure and asthma.
If done immediately after food will relieve heaviness in the stomach.
The pose cures rheumatic pain in the knees and gout and is also good for flat feet
Due to the stretching of the ankles and the feet, proper arches will be formed
The suffering from pain in the heels or growth of calcaneal spur will gradually disappear.

Contraindication

Don't perform if you have knee or ankle injury.
Yes, this pose is absolutely bad for your knees,

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● Squat or Garland Pose Malasana (मलासना )

Squatting is one of the most effective ways to tone the entire lower body. As the pelvis descends it encourages the downward flowing energy of Apana Vayu and thus helps in constipation.
To learn to squat or if you are pregnant: Separate your feet about 6 to 8 inches, and place a folded blanket under your heels until you are able to lower your pelvis and maintain balance.

Benefit :

This asana strengthens abdominal and pelvic muscles, increases blood circulation and aids in digestion.

"However, one need not become slave of one's desire."

Squatting

Wheel Pose Chakrasana (चक्र आसन ) Back Bend

How to do it?

Step 1: Lie down on the back.
Step 2: Inhale and place the palms on the floor beside the head with the fingers pointing towards the shoulders, and the knees bent and heels touching the buttocks.
Step 3: Retain the breath and then slowly lift the trunk from the floor.
Step 4: With normal breathing, slowly lift the back and the trunk and give weight to the palm.
Step 5: Create an arch with normal breathing and hold the final position for as long as comfortable.
Step 6: At the last step, Exhale and slowly lower the body so the head rests on the floor and then lower the rest of the body.

Benefit :

Good for first chakra.
An inter medial yoga pose that open in front of all the Chakras.
Stretches the chest and lungs.
Strengthens the arms and wrists, legs, buttocks, abdomen, and spine.
Stimulates the thyroid and pituitary.
Increases energy and counteracts depression.
Therapeutic for asthma, back pain, infertility, and osteoporosis.

Contra-indication

1) People who have weak wrist or unable to support the whole body by their arms should refrain from doing this.
2) People suffering from frequent headaches and migraine should avoid doing it.
3) People suffering from spinal ailments like cervical and lumbar spondylitis should not do this.
4) It is not supportable to the people who have stomach ulcers, heart problems and High Blood Pressure.
5) If anyone feeling dizziness then it should not be done.
6) It is not recommended to a diabetic patient.
7) People having acidity should avoid Chakrasana.

"Go natural. Take care of your body. It will pay you back rich dividends when you need it most."

● Copse Pose Savasana (शवासन)

Technique :

Lie on your back with your legs straight and arms relaxed at your sides. Let your feet fall to a natural position and rest your palms facing up. Close down your eyes.
Breathe naturally.
Allow your body to feel heavy on the ground.
Begin to release each part of your body, organ and cell, consciously working from the soles of your feet to the crown of your head.
Relax your face, feeling your eyes drop into your sockets and the softening of your jaw.
Tune in. If your mind starts to wander, bring your awareness to the sounds around you and then try to find the most distant sound until you find the sound closest to you. Then tune into your breath. Once we acknowledge the sounds from outside, the mind is more able to let go.
To exit the pose, gently bring your awareness back to your body. Start to wriggle your fingers and toes. With your eyes closed, draw your knees in and slowly roll over to your left or right side. Rest there for a moment and with an inhale, find a comfortable seated position.
Take the peace and stillness found in this pose with you for the rest of your day.

Benefit :

Calms central nervous system, aiding the digestive and immune systems.

Calms the mind and reduces stress.

Reduces headache, fatigue and anxiety.

Helps lower blood pressure.

Promotes spiritual awakening and awareness of higher consciousness.

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Yoga Mudra

Formation :

Assume any meditative pose like Padmasana, Sukhasana or Siddhasana. Place the left palm on the navel and place the right palm on the left palm. Draw a deep breath and exhale slowly. Gradually bend forward and touch the ground with the chin. Eyes should look forward. Go on exhaling to empty lungs and be in that position for some times.. Then inhale slowly and lift the body. This is yoga mudra.

Effect :

This mudra activates the muscles of the stomach and Apana Vayu starts moving. Digestion gets better.

Benefits :

Removes constipation and avoids formation of gas.
Activates the pancreas and helps in controlling diabetes.

.....................................................................................................................................................

Horse Gesture (Ashwini Mudra) अश्विनी मुद्रा

.....................................................................................................................................................

Great Seal (Maha Mudra) (महा मुद्रा )

Mahāmudrā literally means maha - great or noble and mudra - means shutting, closing or sealing. In this sitting posture the aperture at the top and the bottom of the trunk are held fast and sealed.

Formation :

Sit and stretch the left leg. Bend the right knees so that the right heel touches the anus While taking a long breath forward and hold the toe of the left leg. Try and touch the tip of the nose to the left knee and hold the breath for few seconds. Then exhale slowly and come back to the original position. Perform the same way with the right leg. This is Maha Mudra.

Effect :

Maha Mudra helps in activating kundalini Shakti. Sushumna nerve gets activated. Inspiring Kundalini to rise towards higher chakras. Practice this mudra 10 minutes.

Benefits :

Constant practice of Maha Mudra may improve Tuberculosis, leprosy, Ulcers at anus, piles also controls diabetes.
Body and mind becomes radiant because of Sushumna nerve getting activated.
This asana tones the abdominal organs, the kidneys and adrenal glands
Women suffering from prolapse womb find relief as it pulls the womb up to its original position.
Person suffering from spleens ailments and from enlargement of prostate gland will benefit by staying in this pose.
Maha mudra destroys pains. makes the digestive system strong.
It is also good for piles.
Enlargement of spleen.
Indigestion.

.......

Prasarita Padottanasana

......

Utkatasana

Utkatasana, Chair Pose, or fierce pose, is a standing asana in modern yoga as exercise. It was a low squatting asana in medieval hatha yoga. It is a weight bearing exercise, good for menopause.

सुन लो सुन लो काम की बात

#योगासन के बहुत हैं #लाभ।

तन मन रख्खे निर्विकार

करें रोज #सूर्य_नमस्कार।

अंतर्मन मे हो अनुशासन

जब करते हम #पद्मासन।

भोजन का हो अच्छा पाचन

करें नित्य हम #वज्रासन।

करें फेफड़े अच्छा काम

रोज करेंगे #प्राणायाम।

ओज से मस्तक दमकाती

बड़े काम की #कपालभाति।

स्नायुओं मे रहे तरी

जब हो गुंजित #भ्रामरी।

लंबाई का पाता धन

नित्य करें जो #ताड़ासन।

रीढ़ मे आए लचीलापन

करलो भैय्या #हलासन।

सर्व अंग पुष्टि का साधन

होता है #सर्वांगासन।

जोड़ों का अच्छा संचालन

करते जब हम #गरुड़ासन।

उदर अंगो का हो नियमन

जब हम करें #मयूरासन।

याद दाश्त होती अनुपम

जो नित करता #शीर्षासन।

कमर लचीली का कारण

बनता है #त्रिकोणासन।

चौड़ी छाती का साधन

रोज लगाओ #दण्डासन।

मन का होता शुद्धि करण

जब लगता है #सिद्धासन।

हो थकान का पूर्ण शमन

अंत मे कर लो #शवासन।

और अंत मे रख लो याद

#यम_नियम बिन बने न बात।

करें #योग का नित्य प्रयोग

दूर रहेंगे सारे #रोग।

आदि व्याधि से न होंगें त्रस्त

तन मन होगा पूर्ण #स्वस्थ।

If I could inspire one person to take this up, my job would be done.

https://madhuchhandacdmo.blogspot.com/2020/05/yoga.html

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Yoga Asana

Yoga Asana

Yoga is a timeless pragmatic science evolved over thousands of years dealing with the physical, moral, mental and spiritual well-being of a man as a whole. Yoga gives peace, happiness and most importantly clarity of thought which has become a prerequisite to survive in this world.

Introduction

Eight Step Yoga / Ashtanga Yoga (अष्टांग योग ) Complete mastery of the self

“Exercise is vital for those who suffer from any form of stiffness and arthritis”

Yoga Asanas Dos’ for Beginners in Yoga

How to do it?

Contra-indication

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