Top 5. Simple Yoga Asanas!!!
1. Mindful Breath:-
•Time Required:-
15 minutes a day, at least thrice a week (though evidence suggests that mindfulness increases the more you practice it).
•How to do it:-
Focusing your concentration on your body, both inhale and exhale, is the most fundamental form of mindful breathing. You can do this by standing, but it's best if you sit or lie down in a comfortable position. You may keep your eyes open or closed or retain a soft stare, with your eyes partly closed but not focused on something specific. Setting aside a specific period for this may be beneficial.
It may often help to start with an exaggerated breath: a deep inhale through your nostrils (3 seconds), hold your breath (2 seconds), and a long exhale through your mouth, particularly when trying to relax in a stressful situation (4 seconds). Otherwise, observe each breath without attempting to alter it; focusing on the rise and fall of your chest or the sensation through your nostrils can be helpful. You can find that your mind wanders due to thoughts or bodily sensations as you do so. That's fine; You should become aware of this and gently bring your focus back to your breathing.
2. Gentle Flow:-
•Time Required:-
15 minutes a day at least thrice a week (the fluidity of movement and the stillness of remaining in postures are combined in gentle Flow Yoga).
•How to do it:-
Invigorating gentle flow yoga is created by creating a comfortable flow of poses that synchronize with one another comfortably. The sequences are designed to understand better various sets of muscles involved in different poses while keeping in contact with calm energy.
•Poses that suits a gentle yoga
1) Seated poses:
-
Baddakonasana {Bound Angle Pose}
-
Dandasana {Staff Pose}
-
Paschimottanasana {Seated Forward Bend}
-
Janu Shirshasana {Head to Knee Pose}
-
Bharaswajasana {Seated Twist}
-
Balasana {Child Pose}
2) Supine Poses:
-
Apanasana {Knee to Chest}
-
Jatara Parivartanasana {Abdominal Twist}
-
Shavasana {Corpse Pose}
3) Standing Poses:-
-
Tadasana {Mountain Pose}
-
Adho Mukha Shvanasana {Downward Facing Dog}
-
Virabhadrasana {Warrior Pose}
-
Uttanasana {Standing Forward Bend}
The asanas are usually practiced with modifications and props to suit the student's ability to move into the pose.
3. Downward facing dog (Adho mukha svanasana)
•Time Required:-
15 minutes a day thrice a week (Downward-Facing Dog Pose, also known as Adho Mukha Svanasana in Sanskrit, is a common yoga pose that strengthens the heart amd improves circulation. This energizing pose gives you a delicious full-body stretch).
•How to do it:
1). On all four, positions your hands 3 inches ahead of your shoulder and shoulder-width apart.
2). Align the wrist creases so that they are parallel to the mat's front edge, then root down evenly across the entire side.
3). Pull your forearms toward the front of the room by pressing down tightly with your fingertips. When you do this, keep your knuckles grounded.
4). Firm your triceps into your midline while spinning your biceps forward.
5). When working your outer upper arms, roll your inner upper arms toward the wall in front of you.
6). Tuck your toes under as you inhale; exhale as you press your hips back and up.
7). Return your gaze to your feet to ensure they are parallel and hip-width apart.
8). Allow your head to hang freely, releasing any tension in your spine, and direct your eyes to your feet.
9). Allow your shoulder blades to rotate outward and up, away from your spine and toward your outer armpits (upward rotation), to keep the articulation of your shoulder bones and the space at the base of your neck.
10). Maintain your hand and arm movements on all fours to open your shoulders without overstretching or falling into your armpits.
11). Bend your knees and send your sitting bones straight back and up if your lower back feels rounded.
12). Root down deeply into your hands with each exhalation; with each subsequent inhalation, send your hips back and up even further.
•NOTE:- Hold for a few breaths to a few minutes before letting go.
4. Meditation:-
•Time Required:
15 minutes daily (Meditation is a technique for training attention and awareness, as well as achieving a mentally clear and emotionally calm and stable state, in which an individual uses a technique - such as mindfulness, or focusing the mind on a specific object, thought, or activity - to achieve a mentally clear and emotionally calm and stable state).
•How to do it:
Meditating teaches you how to meditate. The increased happiness and reduced tension you feel outside of meditation, as well as the quiet and stillness you experience in meditation, are so appealing and welcome that you instinctively teach yourself how to go deeper into the silence and stillness each time you meditate.
5. Tree Pose (Vrikshasana)
•Time Required:
15 Minutes a day thrice a week (Vrikshasana or Tree Pose is a balancing asana. It is one of the few standing poses in medieval hatha yoga and remains popular in modern yoga as exercise).
•How to do it:
1). Come and stand in a mountain pose with your hand in Anjali mudra (hand-ups) at your heart center.
2). Take a moment to feel both of your feet firmly planted on the ground, with your weight evenly spread around all four corners of each foot.
3). Lift your left foot off the floor and began to transfer your weight into your right foot.
4). Maintain a straight right leg, but don't lock the knee.
5). Bring the sole of your left foot high onto your inner right thigh by bending your left knee.
6). Focus your gaze (Drishti) on something that doesn't move to help you keep your balance.
7). Take 5 to 10 breaths, then lower your left foot to the floor and do the other side.
You must be logged in to post a comment.