Abhayasana (Assurance Posture) -an effective neck pain exercise
Abhyasana is an effective neck pain exercise. People affected by frozen shoulder, cervical spondylosis and stiff neck can avail the benefit of this simple neck pain exercise .
1) Sit on padmasan or sukhasan. Raise your right hand sidewise till shoulder level.
2) Palm will be in dorsiflexed position.
3) Left hand will rest on left knee in gyan mudra (you have to hold the index finger against tip of thumb, having the other three fingers straight).
4) Face will be toward left side. Hold this position and count.
5) Repeat by changing the hand.
Abhyasana strengthens the arm and shoulder muscles and relieves neck pain by progressively increasing the mobility of the neck and shoulder joints. Pain relief and healing is generally quick and easy with improvements in blood supply and strengthening back, shoulder and neck muscles.
Abhayasana should be performed slowly and gently, the movements are to be done with acute awareness. It is perfect for rehabilitation and recovery. Yoga is effective through simple repetition. It is better to do under exercise rather than over exercise as over exercise will increase the pain.
Savasana
Lie down on your back and relax your whole body , as if you have gone to sleep. While in supine Savasana place a cold towel on top of the eyes.
Savasana may look as a very simple Asana. Through this Asana one can relax and rejuvenate. In this posture, keep the mind clean from all worries and thoughts.Savasana is mandatory after preforming every set of other Asana.
Paschimottasana (Poster Stretching Posture)
1) Sit on ground with your legs stretched outside.
2) Bend forward and catch the big toes with the index and middle fingers of both the hands.
3) Bend the head slowly and touch the knees.
4) Then come back to the normal position.
5) Take rest in sabasana.
1) Lie down straight on your back.
2) Palms should be flat on the floor with toes together and feet outstretched.
3) Now raise both the legs upwards up to the height of 30-40 degrees.
4) After raising the legs, keep your eyes on big toes.
5) Then again place the legs slowly on the floor without any jerks.
Note : Breathing will be normal while doing the asana
Suryaved Pranayam
2) Stretch the left hand without any bending and keep on left knee (See the Pic).
3) Assume "Gyana Mudra" on left hand by making a circle with the tip of thumb and index finger touching each other. Rest of the fingers to be opened outwards.
4) Close the index and middle fingers of the right hand. Keep rest of the fingers opened.
5) Block the left nostril with right hand’s ring finger. Take long breath through right nostril and hold.
6) Then, block the right nostril with the thumb of right hand and exhale through left nostril.
7) Now inhale through left nostril and hold.(Take note that both step 7 and 8 happening on same nostril)
8) Block the left nostril with right hand’s ring finger and exhale. Again inhale through right nostril and hold. Follow step (5) to (8) herein afterwards.
Note : Close your eyes while doing suryaved pranayam.
Ardhakurmasana (Half -Tortoise Posture): Lose stomach fat
Ardhakurmasana helps to lose stomach fat. It can lose stomach fat as the abdominal muscles get well developed and be more flexible with the asana. This asana will rejuvenate you from the digestive problems like indigestion, gastritis. Regular practice of this posture helps to slow down the process of ageing and thus takes care of your skin.
Follow the simple steps to get all the benefits of ardhakurmasana:
1) Sit down on your knees like vajrasan posture.
2) Then raise your hands up sidewise and join your palms.
3) Now bend your body forward along with your hands and hip should be touched with ankles.
4) Your forehead should rest on the ground and stretch your arms in front with your palms touching the floor.
5) Hold this position and count with normal breathing.
6) Then take rest in shabasan.
