Easy Yoga Steps with Great Benefit

Easy Yoga Steps with Great Benefits.

No need to specific time for Yoga. The best time of yoga is ``empty stomach`` prior to practice.

1.Sukhasana

Step 1. Sit with the legs straight. Bend both legs and place the right foot under the left thigh and the left foot under, or in front of, the right calf on the floor.

Step 2. If it is more comfortable cross the legs in the opposite way. If it is difficult to keep the body upright then sit on a cushion at an appropriate height to make the posture comfortable.

Benefits: It opens the hips and stretches the spine. It promotes inner calm and relieves physical and mental exhaustion and tiredness. It helps to lower blood pressure. It also reduces headache and insomnia.

2.Padmasana (Lotus Pose)

Step 1. Sit with legs straight on the floor. Bend the right leg and place the foot very close to the body on top of the left thigh.

Step 2. Now bend the left leg and bring the foot very close to the body on top of the right thigh.

Step 3. The upper body should be completely straight and knees should touch the floor. To keep the trunk upright more easily and help the knees to rest on the floor, sit on a cushion of an appropriate height.

Benefits: It improves concentration and relaxes the mind. It is used for meditation and other yogic procedures. It stretches the joints of shoulders, wrists, back, elbows, hips, knees, ankles and makes them more flexible. It increases the range of the shoulder movements. It is beneficial in constipation and improves the functions of digestive system.

 

3. Baddha Konasana (Butterfly Pose)

Step 1. Sitting on the floor, bend knees and open them wide like a book. Join the soles of your feet together while sitting upright.

Step 2. Place fingertips on the floor directly behind you and lengthen up through the entire spine. You can also hold onto ankles and hinge forward at hips. (Sit up on blankets if inner thighs are tight.)

Benefits: It is the best exercise for relaxing and stretching the aching thighs. It helps to open hips and thighs and improves flexibility. Helps in smooth delivery if practiced regularly.    

4.Vrikasana (Tree Pose)

Step 1. Start in mountain pose. Bend one knee, using hand to bring foot into upper inner thigh. (If this feels difficult, bring the foot to the shin below the knee, or use the wall for balance.) Press into your standing foot, and lengthen up through the crown of your head.

Benefits: This pose helps improve concentration and your ability to balance by strengthening the arches of the feet and the outer hips.

Benefits: Tree pose stretches the thighs, groins, torso, and shoulders. It builds strength in the ankles and calves, and tones the abdominal muscles. The pose also helps to remedy flat feet and is therapeutic for sciatica.

5.Trikonasana

Step 1. Stand with feet wide apart. Turn left toes in slightly and rotate right thigh open until right toes point directly to the side.                          

Step 2. Keeping both legs straight, ground through your feet and pull your thighs up. Spread arms wide at shoulder height, roll your front thigh open and hinge at the front hip.

Step 3. Lengthen your spine toward the front foot and release bottom palm to the front ankle, a yoga block (placed outside the front ankle), or the seat of a chair.

Benefits: It gives stretches and strengthens to all muscles, improves the functions of our body. It helps in reducing blood pressure, stress and anxiety and also improves the functions of the blood through the entire body. It improves our balance & concentration power. It also removes fats from waist and thighs. Cure digestion and gives flexibility to groins and hips.  

6.Bhujangasan

Step 1. Lie down on your stomach and feel relax.Stretch and joint the legs. So that knees of both the leg touches each other.

Step 2. Place the palm near the chest facing the ground. Keep in mind that elbow should be straight.

Step 3. Take a deep breath and lift your upper body like head, neck, shoulders, chest upwards as shown in the above image. In this position your all weights of the upper body will come on your hands and thighs.

Step 4. In bhujangasana your inhaling and exhaling plays an important role.So now try to move your head back as much as you can.Stretch as much as you can but don’t overdo or overstrain.

Benefits: Stretches muscles in the shoulders, chest and abdominal. Decreases stiffness of the lower back. Strengthens the arms and shoulders.

Treats back pain, good for kidney, to prevent asthama and thyroid Also improves menstrual irregularities.

Note: These yoga poses for beginners should be done under an expert guidance and on an empty stomach and ask about all precautions.

Written by Chandan Shrivastav on dated 18 Feb 2018

If you like this article let us join our community G+ ‘Lifestyle To All’ and you also visit lifestyletoall.blogspot.in or Lifestyle To All. ''Like'' our Facebook page Lifestyle To All