Yoga and its benefits:Part 1

I have been trying out a few simple forms of yoga for some time now.It’s really good and helps big time, so thought I should post it here..All of it collected from Google JJ

 

Pain in back of neck gets cure with Bhujangasana (Cobra Posture)

Steps to be performed:

1) Lie down on your abdomen with chin touching the ground.

2) Keep both your toes together and turned outwards.

3) Rest the palms by the side of the pelvic region so that the fingers and shoulders remain at the same level.

4) Now put pressure on the palms and raise your upper body upward till the navel portion.

5) When you raise your trunk, your forearms should be touching the sides of the chest.

6) Hold this posture as suggested by yoga doctors. Breathing will be normal while holding.

7) Come back and rest your upper body on the floor.

Benefits:

Bhujangasana helps to remove pain in back of neck, backache as well as keeping the spine healthy and flexible. It increases the flexibility and strengthens the spine. Continuous practice of this asana can ease you from back pain forever. Problems of irregular menstrual cycles can also be solved with this asana.

Bakrasana (Spinal Curvature Posture)

Out of different shoulder pain exercises available, this asana is really helpful to maintain spinal curvature. It will not only give relief from shoulder joint pain but also helps to get rid out from tiredness and lethargy.

Steps to be performed:

1) Sit straight with straight legs.

2) Raise your both hands in front till shoulder level.

3) Move your hands toward right side. Simultaneously twist your waist and neck.

4) Hold this position as suggested by yoga doctor.

5) Come back to the position as mentioned in Step 2

6) Do the same with left side.

Benefits:

-Improves the elasticity of the spine.

-Tones up the nerves of the spine.

-Removes excess fat around waist and abdomen.

-Strengthen the back and shoulder muscles.

-Beneficial for backaches.Rid off tiredness, laziness, lethargy.

Ardhamatsyendrasana (Half -Spinal Twist posture)

Get complete relief from lower back pain and menstruation hazards by practicing ardhamatsyendrasana along with other asanas. It relieves lower back pain and erase out the stiffness between the vertebrae with increase in the elasticity of spine. Also stretches the shoulders, hips, neck and hands. Regulates the secretion of pancreas, hence useful in diabetes. Ardhamatsyendrasana can be done to get rid of menstrual discomfort and other female disease.

Follow the simple steps of ardhamatsyendrasana to get the solution of lower back pain and menstruation discomfort:

1) Sit down on the ground. Stretch both the legs in front of you.

2) First fold your right leg followed by the left leg.

3) Now with your left hand hold the right knee.

4) Then move your upper part of the body to right side and right hand will go back.

5) Head and neck will move toward right side. Count.

6) Now right hand will hold the left knee.

7) Then move your upper part of the body to left side and left hand will go back, count.

8) Head and neck will move toward left side.

9) Then take rest in shabasan in supination.

10) Now change your legs, i.e. fold your left leg followed by the right leg and do the same with your hands as stated above.

11)Then take rest in shabasan in supination. This is known as one set.

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.

Utthanpadasana

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.

6) Relax in Savasana for a while.

Note : Breathing will be normal while doing the  asana

Suryaved Pranayam

1) Sit on Padmasana/Sukhasana .

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.

Courtesy Google.www.woyoso.org.