Yoga

Yoga
Yoga is the journey of the self, through the self, to the self.
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“I think, that when you start doing yoga and you start listening to yourself, you stay in yoga, because it is so deep.”

Petri Raisanen

What is Yoga?

Yoga means to unite with the self or become one. The word Yoga which means to Yolk or go within the center. It is the group of physical, mental and spiritual practices which originated in ancient India. In simple terms, it is practice of uniting the body, thought and breath. Yoga is an ancient art which gives a treasure of knowledge on how to exercise your mind and body to unlatch the full human potential. Some best and ultimate yoga poses and tips can be a boon for a healthy life.

There are three key components of yoga:

  • Asana – the process of static and dynamic movements of body to align and balance the physical components.
  • Prana – the process of synchronizing whole body and mind activities with the breath.
  • Dhayana – the process of focusing thoughts, enlightening awareness and to make mind relax and sharp.

Yoga is the origin of all physical exercises which includes flexibility, strength, conditioning, balance, cardiovascular training and mind body fitness. It influences the nervous, respiratory, reproductive, cardiovascular and digestive system.

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Asana

Yoga asana

Asana is a body posture which is steady and comfortable. Asana is known as yoga postures and yoga poses. Asanas were claimed to provide both spiritual, mental and physical healthcare benefits in many traditional texts. Studies have provided evidence that asana improves strength, flexibility and balance. It has also proved that, it reduces stress and many diseases such as asthama and diabetes. There are many types and categories of Asanas which are as follows.

1) Relaxation Asana

Relaxation Asanas are asanas that should be practiced before and after the asana session and at any time when the body becomes tiered. These gives mind and body the peace or rest it badly craves for.

Child (BAL asana)

Bal asana

Benefits :

  • Stabilizes the pelvis and hips
  • Relaxes the body and mind
  • Elongates the spin
  • Restore energy
  • Helps in digestion

Diaphragmatic Breathing (SWAS asana)

Diaphragmatic Breathing (SWAS asana)

Benefits :

  • Massages the abdominal organs
  • Relaxes the body and mind
  • Improves the process of inhaling oxygen and exhaling carbon dioxide during respiration

Corpse (SHAV asana)

Corpse (SHAV asana)

Benefits :

  • Relaxes the body and mind
  • Improves breathing
  • Decreases stress and tension

Alternate nostril breathing (PRANAYAMA asana)

Alternate nostril breathing (PRANAYAMA asana)

Benefits :

  • Balances the natural breathing cycle
  • Alleviates headache
  • Increases breathing capacity
  • Reduces stress
  • Boosts mental and physical balance without causing strain and pain

2) Sitting Asanas

Sitting Asanas is asana done in sitting position. This is primary asanas which you can do after relaxation asanas.

Easy Sitting / Lotus (SUKH/PADAM asana)

Easy Sitting / Lotus (SUKH/PADAM asana)

Benefits:

  • Stabilizes the hips and pelvis
  • Elongates the spine
  • Increases breathing capacity
  • Facilitates mental and physical balance

Seated butterfly (TITTALI asana)

Benefits:

  • Stabilizes the pelvis and mobilizes the spinal joint
  • Helpful in menstrual disorders and pregnancy
  • Improve upper back posture
  • Massages the abdominal organs

Seated forward fold (PASCHIMOTTANA asana)

Seated forward fold (PASCHIMOTTANA asana)

Benefits:

  • Stretches the hamstrings
  • Massages the abdominal organ
  • Elongates the spine
  • Increases the flexibility of the hip joints

Seated hip opener (UPAVISTHA SHRONI PRASARITA asana)

Seated hip opener (UPAVISTHA SHRONI PRASARITA asana)

Benefits:

  • Stabilizes the hips and pelvis
  • Stretches the hamstrings
  • Open the chest cavity
  • Opens the hip joints

3) Kneeling Asana

Kneeling asanas are asanas performed on knees.

Cow / Cat (MARJARI asana)

Cow / Cat (MARJARI asana)

Benefits:

  • Increases the flexibility of spine
  • Decreases the lower back tension
  • Enhances the integrity of core
  • Stabilizes pelvis and shoulder joints
  • Helps for relief in menstruation cramps

Striking cobra (SHASHANK BHUJANG asana)

Striking cobra (SHASHANK BHUJANG asana)

Benefits:

  • Opens and stretches chest cavity
  • Aligns upper body posture and strengthens it
  • Enhances breathing capacity
  • Increases flexibility of spine
  • Stretches abdominal contents

Tiger (VYAGHRA asana)

Tiger (VYAGHRA asana)

Benefits:

  • Increases flexibility of spine
  • Mobilizes the hip joints
  • Enhances the integrity of core
  • Strengthens the gluteal muscles
  • Stabilizes the pelvis and shoulder

Sitting on knees (VAJR asana)

Sitting on knees (VAJR asana)

Benefits:

  • Stabilizes the hips and pelvis
  • Helps with digestion
  • Helps with Hernias and Hemorrhoids
  • Stretches muscles of the feet
  • Assists in labor
  • Helps in menstrual cramps

Camel (USHTRA asana)

Camel (USHTRA asana)

Benefits:

  • Stretches the spine
  • Increases flexibility of body
  • Stretches the abdominal contents
  • Stretches the hips
  • Improves shoulder posture

4) Standing Asanas

Standing asana are asanas performed while standing.

Half moon lunge (ARDHA ANJANEY asana)

Half moon lunge (ARDHA ANJANEY asana)

Benefits:

  • Builds lower body strength
  • Opens the hips
  • Focus energy in one direction
  • Improves body balance

Five pointed star (PANCH TARA asana)

Five pointed star (PANCH TARA asana)

Benefits:

  • Stabilizes the pelvis and core
  • Improves posture
  • Stretches the upper body
  • Develops muscle strength of shoulders and feet

Lunges (ASHWASAN CHALAN asana)

Lunges (ASHWASAN CHALAN asana)

Benefits:

  • Stabilizes the pelvis and strengthens abdominal muscle
  • Helps in full body stabilization and coordination
  • Develops the arches of the feet
  • Improves upper body posture

Reverse Triangle (PARIVRITTA TRIKON asana)

Reverse Triangle (PARIVRITTA TRIKON asana)

Benefits:

  • Stretches the hamstrings and spinal muscles
  • Stimulates the nervous system
  • Strengthens the pelvic region
  • Opens up the upper spine, chest and shoulder blades

Squats (KAKI asana)

Squats (KAKI asana)

Benefits:

  • Stabilizes the pelvis and core
  • Builds strength in the lower back
  • Strengthens the gluteals
  • Improves metabolic system
  • Helpful in child birth

Balance asanas

Balance asanas are basically an extra effort towards yoga for balancing and maintaining the body position and a step up for been healthy.

Tree (VRIKSH asana)

Tree (VRIKSH asana)

Benefits:

  • Establishes balance and coordination
  • Improves posture
  • Develops strength in muscles of the ankles and feet
  • Stabilizes the hips and pelvis

Dancer (NATRAJ asana)

Dancer (NATRAJ asana)

Benefits:

  • Establishes balance and coordination
  • Improves posture
  • Develops strength in muscles of the ankles and feet
  • Stabilizes the hips and pelvis
  • Stretches the hamstring muscles
  • Increases strength with stability

Patient Crane (BAK DHYAN asana)

Patient Crane (BAK DHYAN asana)

Benefits:

  • Builds strength in upper body
  • Develops balance and coordination
  • Improves the metabolic and vascular system
  • Stabilizes the hips and pelvis

Side plank (PARSAVAKONA asana)

Side plank (PARSAVAKONA asana)

Benefits:

  • Strengthens the transverse abdominal muscle
  • Develops stability in hips and shoulders
  • Develops full body stabilization and coordination
  • Improves full body muscle balance

Supine asanas

Supine asana are asana performed by positioning your back or spine in downward direction. This yoga asana are great way to end your yoga practice for the day

Supine knee to chest (SUPTA PAVANMUKT asana)

Supine knee to chest (SUPTA PAVANMUKT asana)

Benefits:

  • Stretches the muscles in lower back
  • Elongates the spine
  • Massages the abdominal organs

Bridge (SETU asana)

Bridge (SETU asana)

Benefits:

  • Mobilizes the spinal joints
  • Massages the abdominal organs
  • Helpful in menstrual disorders and pregnancy
  • Improves upper back and shoulder posture

Reverse table (URDHV PURVOTTANA asana)

Reverse table (URDHV PURVOTTANA asana)

Benefits:

  • Strengthens the core
  • Releases the upper body tension
  • Opens the chest cavity and shoulders
  • Stabilizes the hips and pelvis

Boat (NAUK asana)

Boat (NAUK asana)

Benefits:

  • Strengthens the lower back and core
  • Coordinates the upper, mid and lower body strength
  • Massages the abdominal organs

Prone asanas

Prone asanas are performed positioning the belly in downward direction. These yoga posture are simple and useful for the beginners.

Eight Limb Salutation (ASHTANGA NAMASKAR asana)

Eight Limb Salutation (ASHTANGA NAMASKAR asana)

Benefits:

  • Stretches and opens up the chest cavity
  • Stretches the spinal ligaments and abdominal contents
  • Strengthens the upper body
  • Increases the breathing capacity
  • Increases the stability of the pelvic region

Locust (SALABHA asana)

Benefits:

  • Improves the upper body posture
  • Stretches the chest cavity
  • Decreases the tension in the upper back
  • Tones the abdomen
  • Develops the muscles around the shoulder region

Superman (MAHAPURSH asana)

Superman (MAHAPURSH asana)

Benefits:

  • Develops and stimulates the abdominal content
  • Improves body and posture
  • Strengthens the lower back and gluteal regions
  • Increases the stability of the pelvic region

High Plank (CHATURANGA DAND asana)

High Plank (CHATURANGA DAND asana)

Benefits:

  • Stabilizes the pelvic region
  • Develops and improves stability of hips and shoulders
  • Increases full body stabilization and coordination
  • Strengthens the transverse abdominal muscle

Bow prone (ADHO DHANUR asana)

Bow prone (ADHO DHANUR asana)

Benefits:

  • Stretches the spinal ligaments
  • Opens and stretches the upper body
  • Aligns the spine and improves the mid-back posture
  • Massages the abdominal content

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