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While exhaling, tighten the grip of the hands on the knee and increase the pressure on the chest. As you inhale, loosen the grip. After exhaling come back to the ground and relax. Repeat this pose with the left leg and then with both the legs together.
It helps in strengthening the back and abdominal muscles. Massages the intestines and other organs in the abdomen. Develops digestion and release of gas. Enhances blood circulation in the hip joints and eases tension in the lower back. Avoid practicing this asana if people are facing high blood pressure, heart problem, hyperacidity, hernia, slip disc, neck and back problems.
Avoid during the period of pregnancy. Anyone suffering from hernia or piles should avoid this asana. Procedure Step 1: Sit down normally on the floor. Stretch out legs ahead in front. Step 2: After this cross legs and broaden the knees, in order to put both feet under the opposite knee. Step 3: After that bend knees along with folded legs. Step 4: Keep feet loose in order that the external edges lay on the floor and the inner curves are settled beneath the inverse leg.
Step 5: The thighs must be with crossed legs ought to frame a little triangle. Keep some space between feet and pelvis. Place hands on the knees as shown in the picture. Attempt to hold a breath and after that gradually bring down back on to the floor.
Step 7 : Keep hands on knees. Broadens collarbones and chest. It calms the mind. Enhances condition of peacefulness. It helps in minimizing anxiety, stress and mental tiredness. It helps in improving body posture. It helps in reducing fatigue. It strengthens back. This asana doesn't have excessively numerous contraindications.
However individuals who are experiencing backache shouldn't stay in this position for over 5 minutes. Person suffering from knee injury is not advised to sit in this position for long time. Procedure Step 1 : Lie down on the floor Yoga mat looking upwardly. Step 2 : Fold legs and keep it down below hips.
Make sure that sole of the feet touches the floor. Step 3 : Bring both the hands and keep it beneath the shoulders. Step 4 : Take deep breath and keep hands and legs on the floor. Then slowly raise hips, shoulder and the head from the floor.
Step 5 : Then bend your back as much as possible. Step 6 : Stay on the same posture for a minute. The chest enhances and the lungs get more oxygen.
It reduces the stress and tension. This asana helps in strengthening the back and increases the elasticity of the spine. It reduces the fat in abdomen area and tones the digestive system. It regulates the endocrine glands and maintains the metabolism normally. It also helps in stimulating the process of the liver, spleen and kidneys. People suffering from Diarrhea and Hernia should avoid this asana.
People having heart problems must do this asana after consulting a doctor. This asana is not safe for the pregnant women. People having pain in wrist, ankles and spine should avoid this yoga asana as it may be harmful for these body parts. Those persons suffering from hypertension must not practice this asana.
This asana stretches several parts of the body simultaneously, including ankles, thighs, hips, chest, neck, arms and hands. Procedure Step 1 : Slide knees together in front and stacking the right knee directly on the top of left.
Step 2 : Sit back in-between feet which should be equidistant from hips. Step 3 : Support weight evenly in the midst of sitting bones. Step 4 : Extend left arm up. Then, bring left hand down to the center of back. Step 5 : Reach right arm out to the same side and parallel to the floor. Then rotate the arm inward. Thumb will turn first towards the floor until palm faces above. Step 7 : Keeping spine long and hold hands behind back. Then, lift left elbow toward upward direction.
Then draw right elbow toward the floor. Keep left arm close to head. Step 8 : Now release arms, uncross legs, and repeat Gomukhasana with the left knee on top and left elbow pointing down. This asana helps in relaxing a person. It stimulates the kidneys. Gomukhasana is helpful in relieving ailments like diabetes and high blood pressure. Since practicing gomukhasana leads to development of the muscles of the lower back, hips and the knees.
So, gomukhasana is beneficial for backache, sciatica and rheumatism. This asana should not be practiced in case of neck, knee, hip and shoulder injury. Don't go beyond over personal abilities. As the pose resembles a mountain, it is called Parvatasana Mountain pose. Procedure Step 1 : Firstly sit down on the floor keeping cross legged position. The legs are kept apart a little more than the hip width. Step 2 : Bring hands in front so that palms face towards the performer. Step 3 : Exhale and move hands over head.
Keep your fingers interlocked and hands stretched upwards. Step 4 : Pull torso in upward direction and stretch it as much as high.
Step 5 : Hold this position for a little longer and breathe normally. Step 6 : Come down in original position. Step 7 : Repeat the asana for about 8—10 times. Since it gives a full body stretches so it improves the blood circulation. It helps in reducing mental fatigue and also improves the memory and concentration. It strengthens the weak muscles of the body and thus prevents any injury. It improves the health of internal organs. It helps in reducing the respiratory problems like asthma.
The regular practice of this pose prevents rheumatic stiffness and arthritis. It helps in losing body weight. Don't overstrain the knees. The neck should be kept straight to avoid any forward movement. Avoid hunching of the back during sitting position. It can cause hunch back and stiff shoulder due to wrong way of doing this asana. Matsyasana is also known as fish pose. Procedure Step 1 : Lie on back on the floor Yoga mat with knees bent and feet on the floor.
Step 2 : Breathe in and lift pelvis slightly off the floor. Then slide hands, palms down, below hips. Step 3 : Then rest hips on the back of your hands and keep the same position while this asana is performed. Step 4 : Tuck forearms and elbows up close to the sides of torso. Step 6 : Then press shoulder blade into back during inhalation. Step 8 : Keep minimal amount of weight on head so that there is not too much pressure on neck.
Step 9 : Keep knees bent or straighten legs out onto the floor. Step10 : Stay in this position for 15 to 30 seconds, breathing smoothly. It strengthens the muscles of your upper back and the back of neck. It helps in improving posture and provides relief from respiratory disorders.
Matsyasana also strengthens the spine and helps to prevent backache and pain. A person suffering from hypertension must avoid this asana. Migraine and insomnia patients should also avoid this asana. Individuals suffering from serious lower-back or neck injuries should not practice Matsyasana. Tadasana is the beginning and ending asana of Surya Namaskar according to Ashtanga yog.
Then take a small gap between feet. Step 2: After deep inhalation both the arms are raised. Step 4: Come on the toes by raising heels concurrently. Step 6: Try to maintain this pose along with slow and deep breathing. Step 7: Return to the original position with deep exhalation. Step 8: Perform number of rounds as per capacity but having relaxation for a while after each round.
It strengthens the lungs. This asana activates the nerves of the entire body. It improves strength of vertebral column.
Helps in improving digestion. Develops the strength of arms and legs.
Person suffering from headaches, low blood pressure and insomnia are advised not to practice this asana without consulting the yoga instructor.
Procedure Step 1 : In the start stand straight with feet together and arms alongside. Step 2 : Give weight equally on both the feet. Step 3 : After inhalation extend arms overhead, palms facing each other.
Step 4 : Exhale, then gently bend backwards pushing the pelvis forward. Keep the arms 13 in line with the ears. Elbows and knees must be kept straight. Head up and chest must be lifted towards the ceiling. Step 5: Hold and inhale then come back up. Step 6: Then exhale and bring the arms down and relax. Improves the strength of front upper torso.
Develops the tone of the arms and shoulder muscles. Person suffering with serious hip or spinal problems should avoid this asana. Patients of high blood pressure and brain ailments should avoid this asana. Peptic or duodenal ulcers and hernia patients should also avoid this asana.
During pregnancy, this asana should be avoided. This pose looks like sleeping pose. It is very simple and everyone can do this asana. Step 2: Keep arms at the side and palms facing up.
Just relax. Step 3: Close eyes and breathe deeply and slowly through the nostrils. Step 4: Start concentrating from head to feet. This shows that a person doing this asana is consciously relaxing each part of the body. Step 5: Those having good concentrations can practice for a long time, however others can practice for minutes.
It relaxes whole body. Helps in releasing stress, fatigue, depression and tension. Improves concentration. Helps in curing insomnia. It calms the mind and improves mental health. Stimulates blood circulation. This asana is absolutely safe and can be practiced by anyone and everyone, unless the doctor has advised not to lie on back. Keep hands beside thighs.
Step 2: Bend right and keep left leg straight and stretched. Step 3 : Keep the left foot beside the right knee and the left knee raised upward. Step 4: Inhale and raise the arms shoulder high, keeping the elbows straight. Step 5: After exhaling, twist to the left, place the right arm by the outer side of the left knee. Step 7: Hold on the position as long as comfortable. Step 8: Repeat with other side also. It Increases the elasticity of the spine and tones the spinal nerves.
Helps to get relief in stiffness of vertebrae. Massages the abdominal organs. Reduces belly fat. Regulates the secretion of digestive juices useful for different digestive disorders.
Flab on the lateral side of the abdomen gets reduced. Avoid this asana incase person is suffering from severe back pain. This asana is also not recommended for people suffering from ulcer and hernia.
While doing Shalabhasana the complete body shape seems like a locust or grasshopper structure thus this posture is additionally known as Locust pose.
Stretch the chin forward and place it on the ground.
Step 3: Inhale and push the hands against the ground. Then lift both the legs up using the lower back muscles. Step 4: Hold the position for as long as comfortable without getting any strain. Then breathe normally. Step 5: Exhale and lower the legs.
It helps in minimizing backache and sciatica pain. Useful for reducing unwanted fats around abdomen, waist, hips and thighs. This asana can cure cervical spondylitis and spinal cord ailments. It strengthens wrists, hips, thighs, legs, hips, lower abdomen and diaphragm. Persons having cardiac problems and hypertension must avoid this asana. In case of peptic ulcer, the asana should not be practiced.
Hernia patients should avoid this asana. Obesity leads to many health problems. More than half of the US population today is considered obese. Factors like genetics and environment can contribute to obesity, but there is no doubt that your lifestyle also plays a big role.
If you have been gaining pounds lately, then chances are that your lifestyle could be causing your weight gain. Here are some ways that your lifestyle could be making you obese. Obesity does not just happen overnight rather it develops gradually from improper diet and poor lifestyle choices.
Regular exercise helps in fighting obesity. In addition to regular exercise the habit of evening stroll and walk to the market instead of taking the vehicle and use the stairs instead of the elevator can help a lot to burn calories.
Whenever people are free they tend to watch TV, browse the internet or play computer games instead of doing regular exercise. Habit of cycling also reduces obesity. This has increased the number of obese people. Due to busy lifestyle cooking own food is avoided and fast food is given preference and this leads to obesity. Instead of cooking, ordering a fast food from restaurants is much more convenient. The worst part is that most of the fast foods are having ingredients of more energy, total fat, saturated fat, carbohydrates and added sugars.
Hence in lifestyle one must have habit to avoid fast food regularly. C Avoid Drinking too much Alcohol Alcohol contains a lot of calories, and heavy drinkers are often to be obese. In a lifestyle avoid drinking which can reduce obesity. Overeating habit leads to obesity. By eating fruits and unrefined carbohydrates one can reduce obesity. Obesity during the childhood can lead to obesity related health problems in later life. The unhealthy lifestyle continues till adulthood and leads to a big problem.
It can be managed by the following ways: A Food Healthy eating is a major factor of good lifestyle. The management of diabetes largely depends on type of food a person is eating. Eating well-balanced meal can prevent diabetes. B Proper Coordination of Meals and Medication Too little food in comparison to diabetes medications especially insulin may lead to hypoglycaemia and can cause dangerously low blood sugar. However excessive intake of food may cause increase in blood sugar level leading to hyperglycaemia.
A person having healthy lifestyle can easily manage Diabetes. C Regular Exercise Regular exercise can help to manage diabetes management plan. Whenever work out is done the sugar glucose is used to obtain energy.
The regular exercise can improve body's response to insulin. During active lifestyle such as housework, gardening or walking and cycling can also lower blood sugar level.
Drink plenty of water while exercising because dehydration can affect blood sugar levels. In this condition extra mucus is also produced. Ultimately this leads to shortness of breath and trigger coughing and wheezing. Generally the symptoms of asthma range from minor to major. The following are the symptoms of asthma: ii Stiffness in chest and pain iii Infrequent coughing and sneezing Air trapped in alveoli v Increased difficulty in breathing Relaxed smooth Tightened Asthma is mainly allergy induced.
Many allergens trigger asthma. It is also observed that few people suffer from exercise induced asthma. Respiratory infections Wall inflamed can also be a cause for asthma.
Certain medications, including beta and thickened Asthmatic blockers, aspirin, ibuprofen and naproxen may cause asthma. Strong airway during airway airway emotional situation can also trigger asthma. Methods of its prevention are given ahead. For example by removing carpeting and installing hardwood can reduce the dust. This reduces the dust. Use of mask while cleaning can also prevent asthma.
The asthma can be managed by following ways: A Regular Exercise Regular exercise develops circulatory and respiratory system that helps in relieving symptoms of asthma. B Avoid Obesity It is well known that being obese can worsen symptoms of asthma. Obese are often at higher risk of many health problems. By avoiding obesity, asthma can by controlled to a great extent. C Eat Plenty of Fruits and Vegetables Eating plenty of fruits and vegetables may develop lung function and that may reduce symptoms of asthma.
Many food items are rich in protective nutrients. They are the antioxidants that boost the immune system. D Control Acidity Some time the acid reflux causes heartburn and that may damage lung airways and worsen asthma symptoms. Controlling acidity can reduce the symptoms of asthma. E Breathing Techniques The breathing exercises may reduce the symptoms of asthma.
Practice of yoga increases fitness and reduce stress which may lead to reduce the symptoms of asthma. F Relaxation Techniques Relaxation techniques such as meditation reduce stress and this can be helpful in controlling asthma. Healthy lifestyle changes are important for lowering blood pressure.
Lifestyle plays an important role in treating your high blood pressure. If blood pressure is controlled by healthy lifestyle it can avoid, delay or reduce the need of medication. The following are the methods to prevent and manage Hyper-tension: A Exercise Regularly Regular exercise can lower blood pressure to a great extent.
Even if a person is diagnosed with pre hyper-tension, the exercise can avoid hyper-tension. In healthy lifestyle the following are the dietary suggestions as DASH diet: i Sodium intake should be minimised and it should not be more than 2, mg a day. Fish, skinless poultry, and soya products are the best protein sources. A healthy lifestyle promotes a habit of eating proper diet which can control hyper-tension to a great extent.
C Proper Sleeping Habits Insufficient sleep may raise hyper-tension. People sleeping late night can often lead to hyper-tension as stress hormone levels increase with sleeplessness. So proper sleep is important constituent of healthy lifestyle and can reduce blood pressure. D Reducing Stress A person who practises Yoga and relaxation techniques such as meditation may control stress.
Even playing games can also reduce stress. The reduction in stress can also reduce hyper-tension. The permissible limit is ml of wine, ml of beer, 45 ml of liquor. Excessive drinking can lead to hyper-tension.