Hi, Yoga is a mind-body practice which includes many physical poses, breathing methods and meditation. It is also very effective to reduce your mental stress, anxiety and fatigue. Almost every one can try simple yoga poses to relieve from their physical/mental strain. Yoga is a best tool to tone the connection between your body and mind.
Safety Precautions:
Whenever you practice any physical discipline, your body may go through a series of challenges which are not comfortable/flexible for your body. So you have to be aware of the safety measures while doing yoga poses. Here are some safety guidelines for you.
- If you are a beginner, practice in the presence of a yoga expert.
- Consult your doctor, if you have any special physical/medical conditions.
- Never force your body into any position.
- Be responsible for your own well being.
1. Tadasana (Mountain Pose)
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How To Do:
- Stand on the floor with your feet together and your arms at your sides.
- Breath steadily and focus your concentration on one spot to avoid distractions. It encourages mental awareness.
- Firm your thigh muscles by lifting the knee cap. Keep in mind, do not harden your lower belly.
- Try to lengthen your tailbone
- Lift your chest up and out, and push your shoulder blades back. Widen your collarbones.
- Try to lengthen your neck and raise your head.
- Breath in and stretch your arms, shoulders and chest upwards, while your toes bear your body weight. Feel the stretch and hold the pose for 5-10 seconds.
- Exhale and relax from the stretch.
Benefits:
- Gives relaxation to whole body muscles and improves balance.
- Strengthens nervous system.
- Reduce back pain.
- Strengthen thighs, knees, ankles, abdomen and buttocks.
- Reduces flat feet.
2. Uttanasana (Standing Forward Bend)
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How To Do:
- Stand straight with hands on your hips.
- Exhale and bend forward at the hips
- Allow your buttocks to point up and your hips to move forward into the upper thighs.
- If you can keep your knees straight, place your arm or fingertips on the floor beside your feet.
- Your head must left to dangle, such that the crown towards the floor.
- Feel the stretch in your hamstrings(the rear thigh muscles). Hols the pose for few seconds.
- To release, exhale and place your hands on your hips. Rise slowly and keep your back straight as you return to the initial position.
Benefits:
- Helps to calm brain.
- Great pose to relieve stress, anxiety, depression and headaches.
- Helps to relieve tension in neck and shoulders.
- Improves digestion.
- Stimulates liver and kidneys.
3. Balasana (Child's Pose)
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How To Do:
- Kneel on the floor
- Touch the big toes together and sit on your heels.
- Separate your knees about as wide as your hips.
- Exhale and slowly bend forward, and lay your torso between your thighs.
- Broaden your lower back across the back of your pelvis and your hips nestle down onto the inner thighs.
- Stretch the tailbone away from the back of pelvis as you lift the base of your head slightly away from the back of your neck.
- Stretch your arms forward such that they are in line with your knees.
- Release the front of your shoulders towards the floor, and feel the weight of the front of your shoulders pulls your shoulder blades wide across the back.
- Stay in that position from 30-60 seconds.
- To release, slowly lift your torso up while pushing your palms down against the ground until you are upright.
- Stay few minutes in this position by breathing evenly to relax your muscles.
Benefits:
- Helps to reduce stress and fatigue.
- Release the tension in chest,shoulders and back.
- Tones the abdominal organs and stimulates digestion.
- Promotes blood circulation.
4. Adho Mukha Svanasana (Downward Facing Dog)
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How To Do:
- Come onto the floor on your hands and knees. Your hands should be directly below your shoulders and your knees below your hips.
- Exhale and lift your knees from the floor.
- At first keep your knees slightly bent and the heels lifted away from the floor.
- Push your top thighs back and straighten your knees to touch your heels on the floor.
- Firm your arms and press the base of index finger towards the floor.
- Then lengthen your neck and your ears should ouch your inner arms.
- You should ensure that your body forms an inverted "V"
- Hold this pose for few seconds
- To release, bend your knees and come to the initial position.
Benefits:
- Improves blood circulation.
- Decrease mental stress and depression.
- Energizes body.
- Improves digestion.
- Clears stiffness in your shoulders.
- Strengthens abdominal muscles.
5. Ushtrasana (Camel Pose)
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How To Do:
- Kneel on the floor with your knees hip width and arms on your hips.
- Your thighs must be perpendicular to the floor and the soles of your feet are facing the ceiling.
- Lean back, with your chin slightly tucked towards chest.
- If you are really comfortable in this pose, then reach back and hold each heel.
- Hold the position for few seconds. To release, exhale and slowly come to the initial position with your arms at your hips.
Benefits:
- Energizes the body and helps to reduce stress and fatigue.
- Improves spinal flexibility.
- Opens chest and improves breathing capacity.
- Strengthens back and shoulders.
6. Paschimottanasana (Seated Forward Bend)
How To Do:
- Sit on the floor with your legs extended in front of you.
- Inhale and raise your arms over your head, lengthening your spine.
- Exhale and bend forward from your hip joints. Lengthen your torso such that it can be rest on your thighs.
- Hold your ankles or feet wherever it is flexible for you. If you are a beginner, you can bend your knees and eventually straightening your legs as flexibility permits.
- Hold the pose for 30-60 seconds. Release the pose by lifting your torso and coming to the initial position.
Benefits:
- Good for shoulders, spine and hamstrings
- Reduce Obesity
- Clams mind and relieves stress
- Reduces headache and fatigue
- Improves sleep.
7. Savasana (Corpse Pose)
How To Do:
- Lie down on your back with your legs straight and arms at your sides with palms facing up. Let your feet drop open. Close your eyes and breath naturally.
- Release tension from every part of your body and relax completely.
- Stay in this pose for 5 minutes for practice.
Benefits:
- Decreases muscle tension
- Improves concentration and memory
- Reduces nervous tension
- Relief from fatigue
- Increases the energy level
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