ASANAS (YOGA ASANA)
TAD ASANA (CARDIO EXERCISE)
This is one of the best distressing exercises, which is panacea for heart and high blood pressure. It gives strenuous stress on the calf muscles, which is called second heart also.
Technique
Stand erect with joining legs. Both interlocked fingers above head. Now gradually raise heels, stand on toes, and stretch up and down from heels but heels should not touch on the ground.
Do it 20 times. 20 is one set .You have to do it 4 set to 5 set.
There should be high strain on calf muscles and navel area. Even this stress can be feel in hands and shoulders no tension should be visible on face and head.
Do this asana with proper technique then only you will get benefit.
Check point
While breathe in heels goes up and breathe out heels comes down but should not touch on the ground.
The whole strain should be fallen on the calf muscles.
There should be no pain or tension visible on the face, eyes ears etc, keep it calm.
Purpose
It is best cure for high blood pressure, stress and heart.
Blood flow increases in spinal region.
This asana helps in activating navel part.
Through strong navel part, our digestive system gets strengthened.
Intestine spread up removing constipation.
Gastric related problems are removed.
CHAIR POSE (kursi asana)
The way you sit on the chair same way without chair if you sit this is known as chair posture. But try to maintain that much distance between both knees which may not put pressure on knees but it should be on thighs. Those who are having loose abdomen and thigh muscles can tighten it with this asana. As during practice, loose muscles stick to the bones and legs become stronger. I have experienced that if we strengthen the muscles of thigh, calf etc then stomach cannot bloat out from level if chest.
Technique
Join both legs and stand erect. Keep distance between both legs and place both toes facing each other. Now sit as you sit on chair but without putting pressure on knees only upper thighs, hip joint, hamstring nerves should feel the pressure. In this condition keeping back strait, you have to join hands as if you are greeting. Now go up and down 20 times and maintain this 4 set. If breathing gets faster let it be and don't do deep breathing.
Check point
Those having heart surgery they should avoid it if they do then must not hold it.
There should be no pain in knee while doing asana. If pain is there that means we are not doing it correctly.
If anybody is having arthritis, they should avoid this asana.
Spine should be erect.
Result
It's good for abdomen and muscles of thighs and even for nerves.
Strengthens our ankle.
While doing this exercise our heart rate increases but after relaxation it comes to normal.
Breathing becomes deeper and regular.
Target muscles:
Front-thigh muscles
Back -hip muscles
Trikon Asana (trangle pose)
After chair posture we should do triyak tadasana that is good for stomach because it stretches the large intestine which throws out the bowel.
In the starting asana should be such which help in cleansing the bowels out of our body other wise as we perform asana toxin are secreted in our body. Blood becomes impure. Interlocking fingers of both hands and stretch up do Triyak tadasana without raising heels from ground. First breath in then breath out bend right side. Hold it for 2 to 4 seconds then come back. Same way it should be done on other side.
Repitions: repeat 10 to 15 times.
Check point
Spine should be bending keeping it erect.
While bending hands should not be bended. Sides should be completely stretched.
Spine should have C shaped bending.
Result
It stretches waist and side part of waist which helps in cleaning bowels from large intestines. It helps in reducing fats accumulated in our side.
Spine gets strengthen
Paschimottanasana
In yogic therapy, paschimottanasana has greater importance because it stretches western part of the body. Means it fills up the circulation of blood in lumbar, upper spine and neck region. That's why it is called paschimottanasana.
Ayurvedic constitution- one who is suffering fom vata and pitta, they must do this asana.
Mental constitution- it is very helpful for hyperactive and reactive mind. It reduces hyperactivity.
Physiological view- it controls parasympathetic nervous and digestive system.
Technique
Keeping your spine straight sit in sukhasana. After that close your eyes and breathe 10 times. Prepare your mind for asana. Now spread your legs in front straight. Now inhale and rise your both hands up and now bring your both hands gradually and touch. Your forehead to the knee while bending breathes normally. Now exhale and come back in earlier position.
Precaution while doing exercise
When we bend forward our knee should not bend toe should face inwards.
In slip disk or spine related serious problem; this asana should be avoided.
Initial stage practitioners should not hold this asana. After few days this exercise we can hold it for 2-3 minutes to get maximum benefit.
Benefits
This exercise affects the liver spleen and kidney.
Person suffering from meld fever for longer period of time can do this asana.
For patients of arthritis and spinal joint pain sufferer can get benefit from this asana.
VAJRASANA
Ayurvedic Constitution- It is very effective exercise for vata, pitta, and kapha,
Pranic Vew- It is very effective to increase saman vayu which controls digestive fire and also increases circulation around abdomen area.
Technique
Sit on your knees keeping one thumb of leg on other. Bring both knees closer and increase gap in heels. Keep your hips in between heels and toes of leg. Place your hands on knees.
Time duration
One can sit for long in this asana according to capacity. Making digestive system strong, you can do it after having your meal.
Benefit
Digestive system, reproductive capacity, increased circulation around navel, Hydrocil, sciatica or sekel infection related problems are easily solved.
BHUJANG ASANA (Cobra Pose)
Circulation on spinal region
This is one of the best asana and prevents many diseases, that’s why this is called panacea for all diseases.
Ayurvedic Constitution: This is very effective asana for all type of constitution (vata, pitta, kapha).
Mental Constitution: Sattvic-Rajsic-Tamsic can do this asana. It increases alpha rays, which is responsible for mental stability and peace of mind.
Physiological View: It helps to increase parasymphethetic nerves and motor nerves system
Technique-
Lie down on the stomach with legs together, if having excess obesity, then make little gap between both legs. The chin should touch the ground, so should each palm be in line with each shoulder the hands pressing down. As you inhale, slowly raise your upper portion of the body just like a snake .hold this position for 5 to 10 second, but not holding the breath, then slowly return to your original position with exhalation.
Checkpoint:
Do not hold the breath during hold position. Keep the elbow straight. Roll the shoulder back, take the head back slightly and look up. Stay in this pose for 5 to 10 second after you have practiced for several days and are able to do this comfortably.
You should be able to feel some stress on your spine, upper stomach and diaphragm.
If any body has had surgery in the lumber region, he/she should do this exercise with the legs apart. They will get positive effect.
Target muscles:
- Shoulders
- Both side of the chest
- Diaphragm
- Abdominal muscles
- Upper back muscles
- Lower Back muscles
- Hip muscles
Target spine:
- Lumber region
- Thoracic region
- cervical region
Result:
For slip disk patient, this is best remedy.
It strengthens lumbar region by increasing blood circulation, balancing
Digestion and excretion. This activates liver and kidneys also.
Diaphragm gets strengthen. It brings breath into balance thus decreasing stress.
The pituitary gland secretions are regulated and problems related to menstruation and other
gynaecological problems are cured.
Repetitions: repeat 10 times.
Dhanur Asana (bow pose)
Dhanur asana is derived from the word dhanu, which basically means bow. In this asana, we have to stretch our body in the form of bow and arrow. It helps in strengthening our abdominal and lumbar parts.
Ayurvedic Constitution
One of the best beneficial yoga poses for kapha constitution.
Mental Constitution
Physiological View
Technique:
Lie down on your stomach on the flat floor. Let your body relax and take 2 or 3 deep breaths. Now fold both legs at the knee and taking both hands to the back of leg, clutch your ankle joints; now raise upper and lower part of the body while exhaling. Hold this position for 5 seconds. Now with inhaling come back to the normal position.
Target point: the whole strain should be felt on the middle stomach and lower back region.
Checkpoint: Those are suffering from peptic ulcer and intestinal problems should not do this exercise.
Purpose: it helps in strengthening the middle part of stomach or navel, pancreas and the whole spine. It also increases sexual ability.
Repetitions: repeat 3 to 4 times, after some time you can increase this with the help of an expert guru
Naukasana
Naukasana is a posture in which our body takes the shape of boat. Making circulation of blood throughout our body much faster.
Technique
Lie flat on stomach. Taking deep breath 2-3 times. Bring your both hands in front Nack , face and head should be relaxed and no stiffness should be visible
Inhale and now raise both hands and both legs. Raise head and chest region also. Complete body weight should be on our stomach and it should look like a boat.
Keeping our breathing normal hold it there for few seconds and while exhaling come back in normal posture. Same ways following our breath do this asana for 5 times.
Caution
If cervical or blood pressure or dizziness is there then avoid this asana for few days or take guidance of some yoga expert before starting this asana.
There should be no tension on face and forehead while doing it.
Before starting asana our stomach should be empty.
Benefits
1- Spine related disease be it off, lumber region or cervical region can be easily overcome .It means this is beneficial in cervical sodalities.
2- It helps in blood circulation and excretion in complete spine.
3- It activates the navel region which helps in removing gastric problem. |
