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Basic Yoga positions (asanas) one can do at home.

Yoga is an essential spiritual discipline based on an extremely subtle science, which focuses on bringing Harmony between mind and body. It is an art and science of healthy living. The word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to yoke’ or ‘to unite’.
 As per Yogic scriptures the practice of Yoga leads to the union consciousness with that of the Universal Consciousness, indicating a perfect harmony between the mind and body, Man & Nature.

According to modern scientists, everything in the universe is just a manifestation of the same quantum firmament. One who experiences this oneness of existence is said to be in yoga, and is termed as a yogi, having attained to a state of freedom referred to as mukti, nirvana or moksha. Thus the aim of Yoga is Self-realization, to overcome all kinds of sufferings leading to 'the state of liberation' (Moksha) or ‘freedom’ (Kaivalya).
 
Here are some basic Yoga asanas that one can perform at home easily:

SURYANAMASKAR (SUN SALUTATION):
SURYANAMASKAR is performed  early in the morning to refresh the mind and energize the body. Its also known as "the ultimate asana".
Technique-
1)Inhale,bring the palms in front of the chest and join them together as in prayer 🙏 Position,exhale.
2)Inhale, raise both arms up keeping them close to the ears.Stretch the body as much as possible and bend backwards without bending the knees.
3)Breathing out,bend forward from the waist,keeping the spine erect.place the hands on the floor on either side of the feet.
4)Breathing in, place the right leg as far back as possible and bring the right knee to the floor. Bend the left leg at the knee and keep the left foot on the floor between the palms, making a 90-degree angle.Arch the spine back and look up.
5)Stretch your left leg behind such that it is in line with your right leg,while exhaling. Your hands should align with your shoulders and your shoulders, back and hips should be in a straight line.Breathe normally when you are in this posture.
6)Exhaling slowly,gently bring knees,toes,palms,Chest and the forehead down to the floor.Lift the hips slightly,arms bending,while elbows point upwards.
7)Lower the hips and inhale.Raise the head and push the chest up.keep the palms on the ground and bend backwards.
8)Breathing out,lift the hips up and lower the head and chest downwards in an inverted V posture. Keeping the head between the arms and the feet on the ground.
9)Breathing in,bend the right leg and bring it forward. Keep the right foot on the ground between the arms and the left leg stretched behind with the knee touching the ground.
10)Breathing out, bring the left leg forward and place the left foot beside the right foot.place both the palms beside the feet on the ground with the head touching the knees.
11)Breathing in,raise the arms. Place the arms straight above the head and bend backwards as much as possible.
12)Breathing out,come back to the original position.slowly bring the arms down and join the palms in front of the chest in Namaskar Mudra or the Prayer position.
Benefits-
Suryanamasakar increases flexibility and increases lung capacity.
•It helps in increasing strength and endurance and keeps your spine in good shape.
•It also helps in bringing down blood sugar level and improves metabolism and blood circulation.
Caution-
Avoid if have a spinal injury.

PADAMASANA (Lotus Pose):
Padma means Lotus.As the body takes the shape of a lotus in the final position of this Asana,it is called Padmasana.
Technique-
Sit on the ground with the legs stretched in front and spine erect.
1.Fold the legs place the left foot on the right thigh and the right foot on the left thigh.
2.keep the neck and back straight.
3.Close the eyes and keep the body relaxed.
Benefits-
Padmasana helps to induce calmness and tranquility and reduces anxiety.
•Helps in enhancing memory and increases awareness.
•Helps in increasing circulation in lower spine and strengthen joints.
•Also helps in reducing menstrual discomforts and sciatic.
Caution-
If you have knee or ankle injuries,you should avoid this Asana.

VAJRASANA (Diamond Pose):
Vajrasana is a meditative Asana. Its regular practice makes one strong which is why it is also known as the diamond pose.
Technique-
Sit on the floor in the kneeling position with the big toes joined together.
1.Position the buttocks in the space between the heels and place palms on the knees.
2.The spine should be erect.
Benefits-
Vajrasana Asana is good for digestion and strengthens back.
•Helps in relieve knee & back pain.
•Helps in increasing strengthening the pelvis & thigh muscles.
•It aids in liver functioning and helps in treatments of urinary problems.
•It also helps in strengthening sexual organs.
Caution-
If you have knee or ankle injuries,You should avoid this Asana.

MAKARASANA (Crocodile Pose)-
Makarasana is a relaxing posture. In this Asana,the body resembles a resting crocodile and hence it's also known as the crocodile pose.
Technique-
Lie down in the prone position.
2) keep the legs apart so that the heels face each other.
3)Fold the arms and place them beneath the forehead,one hand on top of the other.
4)Close the eyes and relax.Hold the position for 20-30 seconds or as long as it is comfortable.
Benefits-
Makarasana removes mental and physical fatigue.
•Helps in improving the functions of internal organs.
•Helps in curing lungs related issues like asthma.
•Also helps in curing heart related problems & slip disc.
•It is best treatment to reduce hypertension & mental disorders.

SHAVASANA (corpse)-
This is a relaxing posture.In this Asana,the body looks still like a corpse which is why it is known as Shavasana-.
Technique-
Lie down in the supine position.
1) keep the foot 2-3 feet apart with the toes pointed outwards.
2)Place the hands about 6 inches away from the body.keep the fingers relaxed.
3)keep the head in a straight, comfortable position.
4)Gently close the eyes and be aware of your breathing.
Benefits-
Shavasana relaxed the body and the mind, eliminates physical and mental fatigue and boots energy levels.
•Helps in lower blood pressure and calms central nervous system.
•Promotes spiritual awakening and increases awareness of higher consciousness.
•Also helps n reducing headache, fatigue and anxiety.
Caution-
Avoid this Asana if you suffer from depression or low blood pressure.

So,these were some basic Yoga positions one can perform at home with ease.

CONCLUSION
Yoga is not a religion,its a way of living that aim towards healthy mind in a healthy body and ultimate goal of Yoga is to help the individual to transcend the self and attain enlightenment.

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