Yoga reduces stress and relaxes your mind
- Studies show that yoga helps in relieving your stress levels. Stress is related to many serious ailments like high blood pressure, strokes, anxiety, depression, etc. Yoga asanas relieve your physical and mental stress and decrease the risk of many diseases.
- Many hospitals and healing institutes have made yoga and pranayama classes compulsory along with medications. These asanas decrease the stress associated with the disease and also ease your pain and discomfort. Studies show that stress relief can boost your immune system and enables your body to fight different diseases, even cancer.
- Yoga involves deep and rhythmic breathing techniques. This relaxes your body completely and increases the flow of oxygen and blood throughout the body. Mediation is also seen to calm your mind.
- It lengthens your muscles, limbers the ligaments and stretches your joints. Yoga can reverse some physical signs related to ageing like stiff joints, arthritis and body pain.
1. Parivrtta Sukhasana or Sukhasana (Simple Cross-Legged Pose with a Twist)
- Sit on the floor and cross your legs in front of you.
- Balance your weight evenly across your body. Align your head, neck, and spine in a straight line. Lengthen your spine, but soften your neck. Relax your feet and thighs.
- Place your right hand on the mat, slightly behind you. Place your left hand on your right knee and gently twist to your right. Inhale to lengthen your spine, and exhale to twist deeper. Gaze over your right shoulder.
- Hold your breath for 10 secs.
- Come back to the centre. Change the cross of your legs and twist to the opposite side.
- To release, come back to the centre.
|Sukhasana improves your spine elasticity|
- Stretches your back, knees, and ankles.
- When you sit upright with your spine aligned, it can decrease your stress and anxiety levels.
2. Supta Baddha Konasana (Reclining Bound Angle Pose)
- Lie on your back with knees bent.
- Join the soles of your feet, and allow your knees to open, to form a diamond-like shape with your legs.
- Rest your arms on the bed.
- If you experience any strain in your legs, you can place a small pillow underneath your knees and elevate your legs.
- Stimulates your abdominal organs like the ovaries and prostate gland, bladder, and kidneys
- Stimulates the heart and improves general circulation
- Stretches the inner thighs, groin, and knees
- This asana relieves the symptoms related to menstruation, menopause, mild depression, and stress.
3. Balasana (Child's Pose)
- Sit up comfortably on your heels.
- Bend your torso in the forward direction, and rest your forehead on the mat in front of you.
- Then, slowly lower your chest towards your knees, as much as you can. Extend your arms in the front.
- Hold the pose and breathe.
- Releases tension in the back, shoulders and chest.
- Lengthens and stretches the spine.
- Stretches the hips, thighs and ankles, muscles, tendons and ligaments around the knee.
4. Ananda Balasana (Joyful Baby Pose)
- Lying on your back, pull both knees into your chest. Bring the arms through the insides of the knees and hold on to the outside edge of each foot (pinkie toe side) with each hand.
- Tuck the chin into the chest and keep your head on the floor. Press the sacrum and tailbone down into the floor as you press the heels up and pull back with the arms.
- Press the shoulders and the back of your neck into the floor, and try to get your back and spine flat on the floor. If you want a deeper stretch in the hips, let the legs open a bit wider.
- Breathe and hold for 4-8 breaths.
- To release, exhale and release the arms and legs to the floor.
- Releases the low back
- Lengthens and realigns the spine
- Strengthens the legs and opens the hips.
5. Niralambasana or Makarasana (Crocodile pose)
- Lie on your abdomen.
- Bend your elbows and place your chin on the hands.
- Breathe normally and look at a point in the distance.
- Bending the knees alternately, move the right and left leg up and down slowly and in a relaxed way.
- Has a very relaxing and balancing effect on your body and mind.
- This asana helps to relax your knees, hips and spine.
- Relaxes the digestive system.
- Deepens the breath and promotes concentration.
6. Shavasana (Corpse Pose):
- Lie down on your back.
- Slowly get your arms along your body, but keep them slightly separated from your body. Turn the palms upwards.
- Relax the whole body, including the face. Let your body feel heavy, and breathe naturally.
- To come out of the asana, deepen the breath. Move your fingers and toes, to awaken the body.
- Slowly bend your knees towards your chest. Roll over to one side and keep your eyes shut.
- Slowly lift your back and come back into a sitting position.
- This asanas relaxes your body, calms your mind, relieves stress and lowers your mild depression
- Reduces headache, fatigue, and insomnia
- Helps to lower blood pressure
7. Dradhasana (Firm Pose):
- Relax completely on the mat by lying down on the right side of your body.
- Allow your head to rest on your right arm.
- Keep your left leg atop your right one.
- Close your eyes and breathe normally.
- Stretch your body and be relaxed
- Keep the spine erect.
- Hold this position, breathe normally, till you feel light.
- When you wish to leave this position, roll over to the shavasana and relax.
- Make sure to rest on the right side when you do this.
- Lying on the right side in this asana, favours digestion, when at rest.
- When the peristaltic movements are minimum, then it facilitates ease in breathing movements.
- Relaxes the body.
- Lie flat on your abdomen.
- Resting the right ear on the ground, stretch your right arm and right leg.
- Keep your right foot straight.
- Now fold your left foot at an angle of 90 degrees.
- Bring the heel of the left foot and touch it with your right knee.
- Place your left palm in front of your face.
- Relax both your shoulders and let your chest touch the ground.
- Breathe normally and stay in this posture for some time and repeat the same for the other side.
- Shithilasana gives us complete relief from fatigue.
- This asana is very useful for people suffering from insomnia.
- It also normalizes the irregularities of blood pressure
- Energizes whole body and mind.
- It decreases tiredness and tensions of a busy day.
9. Yastikasana (The Stick Posture/ Pose)
- Lie on the back. Extend legs fully.
- Inhale 3 seconds stretch arms towards your head.
- Stretch toes and fingers outwards.
- Exhaling, return to normal.
10. Dandasana (The Staff Pose)
- Start from a seated position, extend the legs straight out in front of you with your hands behind your hips and your fingers pointed away.
- Press down your hips and lengthen your spine.
- Drop your shoulders, and push your chest forward.
- Use your arms to support your body, open your chest and straighten your spine.
- Push your heels away from the body, but pull your toes towards your body.
- Breathe slowly, and hold this position for 3-6 breaths.
- It relaxes a person's body and mind when you are stressed and exhausted.
- It also prepares a person for doing other asanas.
- Staff posture lengthens and realigns the spine, gently stretches the backs of the legs, opens the chest and stimulates the respiratory and reproductive systems.