I am really pleased to see Mr. Modi to take on this initiative on Yoga in grand manner. I am not being judgmental to criticize the political or economical aspects of celebrating International Yoga Day. Because come on ... Good is always good. Yoga is such a practice which is not only good but obviously the best exercise ever. Yoga - in Sanskrit it means Addition. So basically Yoga is addition of positive energy to your mind, body and soul. It gives you physical strength along with mental stability and power to concentrate. Even distressing is one of the after effect of practicing Yoga.
People who love hitting gym normally lift up the external weight where as in Yoga you need to lift up your body weight. Each asana is about lifting your body weight up and down and there the miracle happens. The history of Yoga is uncertain but can be estimated around 3000 B.C because in Hindu textual Vedas - Yoga had been mentioned.
Yoga and Me :
Since childhood I have been attached to Yoga because it was compulsory in school (Every West Bengal Board schools do have it for 3-4 years ). Different asanas and different physical postures were included. More over that I have seen my father to practice yogasanas daily. I agree that I am not an expert of Yoga but I can assure myself that my body is flexible enough due to practicing Yoga regularly. In Indian Classical Dance Yoga plays a pivotal role so I could never leave practicing Yoga. The asanas which I enjoy most are below.
1. Chakrasana (The Wheel Pose):
I kind of was amused to see Aishwarya Rai to do this posture in Taal and since then it was my favorite. In two ways it can be done. Either you can stand in relaxed position and put your body back to touch the floor in reverse pattern (which is a bit difficult) or you can pull your body up from the lying position. For this lie down on the floor. Bring your feet near to your buttocks and then bring your hands near to your shoulders. Pull your body up and feel your body weight upon your hands and feet. Keep on breathing normally.
Benefits : Strengthens back muscles, tones adrenals, helps kidneys, front part of the body is being stretch entirely, which is good for people who are introverts as the openness in the heart may work on their heart chakra. Due to the stretch at the upper part of the abdomen muscles, it gives some pressure on the internal organs of the abdomen and therefore, increasing their efficiency. The muscles on the front part of the thighs are stretch and the calves are strengthening while doing and holding the pose. This will also help to strengthen the leg muscles. This pose is extremely beneficial for those who sit long hours in front of the desk or computer as they usually hunch over the desk all day long. The backward bend in the pose will relieves tension or stress from the body and help in decreasing the ailments arising out of it. This pose will also help in toning and strengthening the entire back muscles.
Precautions: People who suffer from serious spinal column ailments, such as cervical and lumbar spondylitis should avoid doing this pose. If there is not much spine flexibility at the beginning, one should not force or push the body into doing the pose. Because of the deep arch to the spine, it is best to do a counter pose, such as Matsyasana(Fish pose) after practicing Chakrasana, to relieve any strain from the spine.
2. Dhanurasana (The Bow ):
Lie down facing the floor and keep your body straight. Relax your body and then slowly try to hold your both legs by both your hands (backward) and when you touch the legs just try to hold your body up except your belly and stomach area. Count 1-10 and then relax and repeat again. Count 1-10. It is not only good for skin but very good for digestion too.
Benefits : Effective in weight loss.Improves digestion and appetite.Helps to cure dyspepsia (obesity), rheumatism and gastrointestinal problems.Cures constipation.Improves blood circulation.
Gives flexibility to the back.Strengthens back muscles.Improve the function of liver, pancreas, small intestine and big intestine.Act as a stress reliever.Strengthens ankles, thighs, groins, chest, and abdominal organs.Cure menstruation disorder.Improve function of kidney and liver.It improves posture.Releases back pain.Cures respiratory disorder like asthama.Helpful is stimulating reproductive organs.Improve function of the pancreas and it is beneficial in diabetes
Precaution : The person suffering from high blood pressure, back pain, hernia, headache, migraine or abdomen surgery should not do practice dhanurasana.Ladies should not practice yoga during pregnancy and in periods.
3. Adho Mukho Savasana (Downward facing dog position)
Stand relaxed. Roll down your body and touch the floor with your hands. With your hands walk front a bit and then stretch your feet back and try keeping your waist and buttocks at the up aiming in mind that your body should look like the reversed 'V'. Hold the position and breath out.
Benefits : Calms your brain and helps relieve stress and mild depression.Stretches your shoulders, hamstrings, and calves,Strengthens the arms and legs.Helps relieve the symptoms of menopause.Relieves menstrual discomfort when done with head supported.Improves digestion.Relieves headache, insomnia, back pain, and fatigue.Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis
Precautions : Do not do this pose in late-term pregnancy.Support your head on a bolster or block, ears level between the arms if you have high blood pressure or headache.
4. Dandayamana Dhanurasana
Now this one is the balancing pose.Stand relaxed. Keep your one hand stretched in front and with the other hand touch your feet [Left leg with left hand Or right leg with right hand] and try stretching it to up like you did in Dhanurasana. Hold the position. Breath normally.
Benefits: Standing Bow moves all the blood from one side of the body to the other, then back again.
It develops balance, increases the size and elasticity of the rib cage, firms the abdominal wall and upper thighs.It improves the flexibility and strength of the lower spine.Standing Bow builds patience, determination and concentration.
Precaution : Do not perform this poise if we have had a new knee or behind injury.Also, equivocate this poise if we are pregnant.
5. Bhujangasana (Cobra Pose) :
Lie on your stomach with your toes flat on the floor and forehead resting on the ground.Keep your legs close together, with your feet and heels lightly touching each other.Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso. Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.
Pull your torso back and off the floor with the support of your hands.
Benefits : 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).
Precautions : Avoid practicing Bhujangasana if you are pregnant, have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for hernia.Also avoid doing Bhujangasana if you suffer from Carpel Tunnel Syndrome.
Hope this article helped you. I wish I could pen down the other poses too here. But my fingers are paining >.<
Written for Indichange ... Internation Yoga Day on 21st June
Posted By Debarati Datta
Read about me here blogging since 2011
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