Yoga teaches us the method of living healthy, peaceful and joyful life. Those who are doing yogic practicing regularly get innumerable benefits. Yoga gives us many benefits such as healthy life, mental strength, physical strength, protection of the body from breakage and purification of the physical system. Let's know about yogasanas and also how to do them correctly and perfectly.
1-Ardha Chandrasana-
While doing Ardha Chandrasana, the position of the body becomes like half moon, hence it is called Ardha Chandrasana. Ardha means half and Chandrasana means posture similar to the moon. This asana is done standing up. This asana is a normal stretching and balancing pose that is especially beneficial for the lower back, abdomen and chest. By doing this asana you will relieved from stress.
The correct method of Ardha Chandrasana -
To do this, first of all, stand with the heel-legs of both feet together. Both hands should be adjacent to the waist and keep your neck straight. Then slowly keep both feet at a distance of one to one and a half feet from each other. Keep in mind that while practicing Ardha Chandrasana, your spine should be straight. After this, raise the right hand and bring it parallel to the shoulder. Your palm should be facing towards the sky. While doing Ardha Chandrasana, keep in mind that your left hand remains on your waist. Now bend to the left, during this time your left hand will slide down on its own. Remember that the palm of the left hand should not be removed from the left leg. Remain in this position for 30-40 seconds, then slowly return to normal. If you are doing this for the first time, bow down as much as you can. Do the same process on the other side.
2-Bhujang Posture-
First of all lie down on your stomach. Now bring your palms in line with your shoulder. During this time, reduce the distance between your two feet and at the same time keep the feet straight and taut. Now while breathing, lift the front part of the body up to the navel.
During this time, keep in mind that there is not much stretch above your waist. According to your ability, maintain this state. While practicing yoga, slowly breathe slowly and then release. While returning to the starting posture, return with a deep breath. In this way a whole cycle of this posture ended. Repeat this as per your ability.
3-Child Posture-
The meaning of hair is - baby or child, in Balasana we bow our hands and body forward like a child with a thunderbolt posture. This posture is very easy, but also very beneficial. Relaxes the muscles of the waist and this asana also removes constipation. This asana which calms the mind, calms the nervous system.
Balasana (Shishuasana) process-
Sit on your ankles, place the hips on the heel, bend forward and place the forehead on the ground. Keep the hands on the ground, extending the palm from both sides of the body, the palm towards the sky (if it is not comfortable, then you keep the forehead relaxed by placing the other palm on top of one palm). Gently press the thighs from the chest. Keep the status quo. Get up slowly and sit on the heel and straighten the spine slowly. veg out.
4 Margar Posture-
Come on your knees and hands and make the body a table in many ways. Make the upper part of the table with your back and make the legs around the table with hands and feet. Just below your shoulders, keep the palms sticking to the ground and keep the gap between the knees as the tendons. Keep the neck straight in front of you.
Breathing, move your chin upward, head backwards, press your navel towards the ground and move the lower part of your waist towards the ceiling. Shrink both layers. Keep this position and take long deep breaths and leave. Now we will do the opposite. While exhaling, apply the chin to the chest and raise the back as high as possible in bow shape, leaving the tendons loose. Keep this position for some time and then come to the position as before. Repeat this process five to 6 times and relax.
5-Nataraja posture-
This asana is named after Lord Shiva. There may be some difficulty in doing this in the beginning, but it can be done easily by its regular practice.
First of all, stand in a relaxed posture. Install the weight of the body on the left leg and bend the right knee slowly and lift the leg above the ground. Fold your right leg behind you. Hold the right ankle with the right hand. Raise left arm to shoulder height. While exhaling, press the left foot on the ground and bend forward. Move the right leg away from the body. Keep the head and neck aligned with the spinal cord. Stay in this posture for 15 to 30 seconds.
With this, your body balance will be very good and your body will become more and more flexible. With this asana, blood circulation in hands and feet will be better, nervous system is better.
6-Gomukh posture-
Gomukh Asana is a yoga that makes the body shapely and strong. This posture of yoga is done by sitting. This posture basically involves exercise of both hands, waist and spinal cord. Gomukha asana is very beneficial exercise for women.
Sit with a plate. Bend your left leg and bring the left sole behind the right hips. Fold the right foot and bring the right sole behind the left hips. Place your palms on the feet. Press the hips lightly downwards and keep the upper part of the body straight and make the head straight and full. Move the hands backwards by bending the left elbow. Breathing out, raise your right hand up. With the right elbow bent, move the right hand backwards. Add the fingers of both hands together. Lightly pull both hands in your direction.
7-Halasan-
In Halasana Halasana, the body is kept in a plow posture. For this posture, it is very important for the body to be flexible. Lie flat on your back on the floor and keep both your hands straight on the ground in a very relaxed posture. Taking long breath, lift your legs above the floor with the help of stomach muscles and keep both feet standing at a 90 degree angle. Breathing normally, lift your hips and back up from the floor with the help of hands. Now, while moving your feet from the top of the head, bend at a 180 degree angle until your toes touch the floor. Your back should be perpendicular to the floor. Initially you will have difficulty in being in this posture, but after a little effort you can do it easily. Do this process slowly and comfortably. But also keep in mind that you do not have to put pressure on your neck nor push it towards the ground.Now come to normal state and give the body some rest. Keep breathing and feel relaxed.
8-bridge dam posture-
With the Setu Dam Yoga posture, the spinal cord is flexible as well as the tension from the neck is also removed. Lie on your back. Keep the soles firmly on the floor by bending the knees. Place the arms on both sides of the body with the ground. In this state, the palms should be grounded. While exhaling, pull the bones of the spine and press the waist gently towards the ground. Taking a deep breath, press the feet towards the ground and raise the pedu as high as possible. Remain in this posture for 30 seconds to 1 minute. Breathing out, slowly return to normal.
9- Rocking Chair Yoga
By doing rocking chair yoga, energy is transmitted to the bones of the spine. Also, blood circulation in the body is fast.
10- Sukhasana-
In Sukhasana, both the legs are pressed in a cross posture which is also called the lotus posture. It is a suitable posture for meditation. By laying easy on flat ground, fold the palathi and sit down. Keep your head neck and back straight, do not tilt them. Leave the shoulders slightly loose. Keep both hands on knees and palms up. Raise your head slightly and close your eyes. Now concentrate on your breathing and keep taking long and deep breaths. You can do this asana by sitting in solitude for 5-10 minutes at any time. If you are doing this yoga in spiritual terms, then do it in the east or north direction.
1-Ardha Chandrasana-
While doing Ardha Chandrasana, the position of the body becomes like half moon, hence it is called Ardha Chandrasana. Ardha means half and Chandrasana means posture similar to the moon. This asana is done standing up. This asana is a normal stretching and balancing pose that is especially beneficial for the lower back, abdomen and chest. By doing this asana you will relieved from stress.
The correct method of Ardha Chandrasana -
To do this, first of all, stand with the heel-legs of both feet together. Both hands should be adjacent to the waist and keep your neck straight. Then slowly keep both feet at a distance of one to one and a half feet from each other. Keep in mind that while practicing Ardha Chandrasana, your spine should be straight. After this, raise the right hand and bring it parallel to the shoulder. Your palm should be facing towards the sky. While doing Ardha Chandrasana, keep in mind that your left hand remains on your waist. Now bend to the left, during this time your left hand will slide down on its own. Remember that the palm of the left hand should not be removed from the left leg. Remain in this position for 30-40 seconds, then slowly return to normal. If you are doing this for the first time, bow down as much as you can. Do the same process on the other side.
2-Bhujang Posture-
First of all lie down on your stomach. Now bring your palms in line with your shoulder. During this time, reduce the distance between your two feet and at the same time keep the feet straight and taut. Now while breathing, lift the front part of the body up to the navel.
During this time, keep in mind that there is not much stretch above your waist. According to your ability, maintain this state. While practicing yoga, slowly breathe slowly and then release. While returning to the starting posture, return with a deep breath. In this way a whole cycle of this posture ended. Repeat this as per your ability.
3-Child Posture-
The meaning of hair is - baby or child, in Balasana we bow our hands and body forward like a child with a thunderbolt posture. This posture is very easy, but also very beneficial. Relaxes the muscles of the waist and this asana also removes constipation. This asana which calms the mind, calms the nervous system.
Balasana (Shishuasana) process-
Sit on your ankles, place the hips on the heel, bend forward and place the forehead on the ground. Keep the hands on the ground, extending the palm from both sides of the body, the palm towards the sky (if it is not comfortable, then you keep the forehead relaxed by placing the other palm on top of one palm). Gently press the thighs from the chest. Keep the status quo. Get up slowly and sit on the heel and straighten the spine slowly. veg out.
4 Margar Posture-
Come on your knees and hands and make the body a table in many ways. Make the upper part of the table with your back and make the legs around the table with hands and feet. Just below your shoulders, keep the palms sticking to the ground and keep the gap between the knees as the tendons. Keep the neck straight in front of you.
Breathing, move your chin upward, head backwards, press your navel towards the ground and move the lower part of your waist towards the ceiling. Shrink both layers. Keep this position and take long deep breaths and leave. Now we will do the opposite. While exhaling, apply the chin to the chest and raise the back as high as possible in bow shape, leaving the tendons loose. Keep this position for some time and then come to the position as before. Repeat this process five to 6 times and relax.
5-Nataraja posture-
This asana is named after Lord Shiva. There may be some difficulty in doing this in the beginning, but it can be done easily by its regular practice.
First of all, stand in a relaxed posture. Install the weight of the body on the left leg and bend the right knee slowly and lift the leg above the ground. Fold your right leg behind you. Hold the right ankle with the right hand. Raise left arm to shoulder height. While exhaling, press the left foot on the ground and bend forward. Move the right leg away from the body. Keep the head and neck aligned with the spinal cord. Stay in this posture for 15 to 30 seconds.
With this, your body balance will be very good and your body will become more and more flexible. With this asana, blood circulation in hands and feet will be better, nervous system is better.
6-Gomukh posture-
Gomukh Asana is a yoga that makes the body shapely and strong. This posture of yoga is done by sitting. This posture basically involves exercise of both hands, waist and spinal cord. Gomukha asana is very beneficial exercise for women.
Sit with a plate. Bend your left leg and bring the left sole behind the right hips. Fold the right foot and bring the right sole behind the left hips. Place your palms on the feet. Press the hips lightly downwards and keep the upper part of the body straight and make the head straight and full. Move the hands backwards by bending the left elbow. Breathing out, raise your right hand up. With the right elbow bent, move the right hand backwards. Add the fingers of both hands together. Lightly pull both hands in your direction.
7-Halasan-
In Halasana Halasana, the body is kept in a plow posture. For this posture, it is very important for the body to be flexible. Lie flat on your back on the floor and keep both your hands straight on the ground in a very relaxed posture. Taking long breath, lift your legs above the floor with the help of stomach muscles and keep both feet standing at a 90 degree angle. Breathing normally, lift your hips and back up from the floor with the help of hands. Now, while moving your feet from the top of the head, bend at a 180 degree angle until your toes touch the floor. Your back should be perpendicular to the floor. Initially you will have difficulty in being in this posture, but after a little effort you can do it easily. Do this process slowly and comfortably. But also keep in mind that you do not have to put pressure on your neck nor push it towards the ground.Now come to normal state and give the body some rest. Keep breathing and feel relaxed.
8-bridge dam posture-
With the Setu Dam Yoga posture, the spinal cord is flexible as well as the tension from the neck is also removed. Lie on your back. Keep the soles firmly on the floor by bending the knees. Place the arms on both sides of the body with the ground. In this state, the palms should be grounded. While exhaling, pull the bones of the spine and press the waist gently towards the ground. Taking a deep breath, press the feet towards the ground and raise the pedu as high as possible. Remain in this posture for 30 seconds to 1 minute. Breathing out, slowly return to normal.
9- Rocking Chair Yoga
By doing rocking chair yoga, energy is transmitted to the bones of the spine. Also, blood circulation in the body is fast.
10- Sukhasana-
In Sukhasana, both the legs are pressed in a cross posture which is also called the lotus posture. It is a suitable posture for meditation. By laying easy on flat ground, fold the palathi and sit down. Keep your head neck and back straight, do not tilt them. Leave the shoulders slightly loose. Keep both hands on knees and palms up. Raise your head slightly and close your eyes. Now concentrate on your breathing and keep taking long and deep breaths. You can do this asana by sitting in solitude for 5-10 minutes at any time. If you are doing this yoga in spiritual terms, then do it in the east or north direction.
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