Yoga is something India is proud to pass on to the West (now world), and they have embraced it with all the vigour. Yoga poses and practices help to improve stamina, strength, flexibility and also mental wellbeing.
As the countdown to the International Yoga Day (June 21) begins, let’s take a look at Yogasanas that takes care of your overall well-being.
1 Om Mantra: For practicing ‘Om Mantra’, take a position in Padmasana or Sukhasana. Close your eyes and bring both the hands in Gyan Mudra and touch the tip of thumb with the tip of index finger. Back and the neck should be straight. Keep all the muscles of the body relaxed. Body should be in a still position. Take deep breath and without giving a pause, say ‘Om’. Concentrate on pronouncing ‘Om’. First, practice it for five minutes and then increase it from 20 to 25 minutes.
Benefits: The practice cures high blood pressure, tension, migraine, constipation, gastric problems, indigestion, heart (attack) ailments etc. By practicing ‘Om Mantra’, the problem of stammering is also cured. The chanting of ‘Om Mantra’ improves the internal brightness. Om is the highest name for almighty God and by chanting it; we will remember Brahma, Vishnu and Mahesha. By this, we try to receive their blessings and start living in the present.
2 Bajrasana (Thunderbolt pose): Sit on the floor in kneeling position. Bring the big toes together and spread out heels. Lower the buttocks so that they rest comfortably on the seat made by the feet. Keep your head, neck and shoulder straight. Keep the eyes closed. Put the hands on the knees and your palms should be facing down. Do it everyday after your meal for minimum of 5 minutes.
Benefits: This is the only asana in yoga which we can do after meals. By doing this asana gastric problem are kept at bay. It is very good for curing high blood pressure, tension, heart diseases, pain in the knees, legs and calves.
3 Dhanurasana (Bow pose): Lie flat on your stomach with the legs and feet together and the arms and hands beside the body. Bend the knees and bring the heels close to the buttocks. Place the chin on the floor and clasp the hand around the ankles. Take a deep breath and raise your head trunk and legs above the ground in order to lift legs. Pull hands and legs in opposite direction. Support the entire body on the floor. Hold the position for as long as is comfortable and then slowly relaxing the leg muscles lower the legs, chest and head to the starting position. Do it minimum 3 times daily.
Benefits: This asana helps to improve digestion by stimulating gastric secretions. The liver abdominal organ and muscles are massaged. This asana is recommended for the management of diabetes, menstrual disorders, back pain and neck pain.
Caution: Patients of colitis, hernia and slipped disc should avoid this asana. Heart patients and hyper tension patients should do this asana under the guidance of yoga guru.
4 Nadi Shodhana Pranayama: Sit in a comfortable meditative posture. Keep the head and spine upright. Relax the whole body and close the eyes. Then with the help of your right hand thumb, close the right nostril. Now breathe in through left nostril. Then close the left nostril with ring finger and release the pressure of the thumb on the right nostril while breathing out through the right nostril. Next inhale through the right nostril. Hold and release the left nostril. This is one round of Nadi Shodhana Pranayama. Do minimum 20 rounds for maximum benefits.
Benefits: This pranayama ensures that the whole body is nourished by an extra supply of oxygen, carbondioxide is efficiently expelled and blood is purified of toxins. This pranayama increases vitality and lowers levels of stress and anxiety by harmonising the pran. Nadi means channel or flow of energy and shoudhana means purification. This pranayama is extremely beneficial for stress and depression.
5 Shavasana (Corpse pose): Lie down on your back. Keep the legs straight on the floor, with both the feet apart as shoulder width. Toes should be turned outward as far as possible. Let the fingers curl up slightly. The head and the spine should be in a straight line. Relax the whole body and stop all physical movement. Close your eyes gently. Now mentally, watch your breathing and allow it to become rhythmic and relaxed. Duration should be minimum 5 minutes.
Suneel Singh is a renowned Yoga practitioner and trainer, based in Delhi
To know more about him and his school of yoga, visit http://www.yogagurusuneelsingh.com