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Yoga exercises are done gently in relaxed state with right mental attitude induced by correct breathing rhythm. By practicing Yoga, one has a complete control over his body - physical and mental. It increases the efficiency of the heart & slows the respiratory rate, lowers blood pressure, mental relaxation, reduces stress, strain, allays anxiety and many more. It also serves to improve coordination, posture, flexibility, concentration, digestion etc. It is a supplementary therapy for anemia, insomnia, cancer, diabetes, arthritis, obesity, asthma, migraine and Aids; it helps to combat addiction like Consumption of liquor, smoking and drugs.
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Cited below are some of the simple Asanas (postures of Yoga). For beginners, Yoga has to be practiced under the supervision of a Yoga Guru (Teacher).
Sit/Easy Position - Sukhasana
This Asana helps in control over breathing and has the feel of the body; helps strengthen lower back and relaxes the hip and groin parts of the body.
Sit cross-legged with hands on knees. Focus on your breath. Keep your spine straight and push the sit bones down into the floor. Gently lower the knees. If the knees rise above your hips, sit on a cushion or block. This will help support your back and hips. Take 5-10 slow, deep breaths. On the next inhale; raise your arms over your head. Exhale and bring your arms down slowly. Repeat 5-7 times.
Mountain - Tadasana
Improves posture, balance and self-awareness. A deceptive pose in that it appears so simple that some students may ask - "why bother?" But just as there's more to breathing than meets the eye, there is more to standing, too.
Stand with feet together, hands at your sides, eyes looking forward. Raise your toes, fan them open, then place them back down on the floor. Feel your heel, outside of your foot, toes and ball of your foot all in contact with the floor. Tilt your public bone slightly forward. Raise your chest up and out, but within reason - this isn't the army and you're not standing at attention. Raise your head up and lengthen the neck by lifting the base of your skull toward the ceiling. Stretch the pinky on each hand downward, then balance that movement by stretching your index fingers. Push into the floor with your feet and raise your legs, first the calves and then the thighs. Breathe. Hold the posture, but try not to tense up. Breathe. As you inhale, imagine the breath coming up through the floor, rising through your legs and torso and up into your head. Reverse the process on exhale and watch your breath as it passes down from your head, through your chest and stomach, legs and feet. |
