Yoga asanas and health benifits

 In this blog I suggest you basic yoga poses who will help you to boost your immune system and stress management. 

TĀDĀSANA (Palm Tree Posture): 

Tāda means palm tree or mountain. This asana teaches one to attain stability and firmness and forms the base for all the standing asana. 

 

How to do it

• Stand with feet 2 inches apart.
• Interlock the fingers, and turn the wrist outwards. Now inhale, raise the arms up and bring them in line with the shoulders.
• Raise the heels off the floor and balance on the toes. Stay in this position for 10 -15 seconds.
• Exhale, bring the heels down.
• Release the interlock of the fingers and bring the arms down parallel to the trunk, and come back to standing posture.

Benefits

• This asana brings stability in the body, helps to clear up congestion of the spinal nerves and corrects faulty posture.
• Helps to increase height up to a certain age.

A word of caution

• Avoid lifting the toes in case of acute cardiac problems varicose veins and vertigo.

• TRIKOṆĀSANA (The Triangle Posture):

  Trikonạ means triangle. Tri means three and kona is an angle. As the āsana resembles three arms triangles made by the trunk and the limbs, it has been named Trikoṇāsana. 

  

  How to do it

  • Stand with your feet comfortably apart.
  • Slowly raise both the arms sideways till they are horizontal.
  • Exhale, slowly bend to the right side and place the right hand just behind the right foot.
  • The left arm is straight up, in line with the right arm.
  • Turn the left palm forward.
  • Turn your head and gaze at the tip of the left middle finger.
  • Remain in the posture for 10-30 seconds with normal breathing.
  • As you inhale slowly come up.
  • Repeat for the left side.

  Benefits

  • Prevents flat foot.
  • Strengthens calf, thigh and waist muscles.
  • Makes the spine flexible, improves lungs capacity. 

  A word of caution

  • Avoid this posture in case of slipped disc, sciatica, and after undergoing abdominal surgery.
  • Do not do beyond limits and overdo the lateral stretch.
  • If one cannot touch the feet, one can reach for the knees

  • VAKRĀSANA (The Spinal Twist Posture):

    Vakra means twisted. In this āsana, the spine is twisted which has a rejuvenating effect on its functioning.

    

    
    

    How to do it

    • Bend the right leg, and place the right foot beside the left knee.
    • As you exhale, twist the body to the right.
    • Bring the left arm around the right knee and clasp the right big toe or place the palm beside right foot.
    • Take the right arm back and keep the palm on the ground with the back straight.
    • Remain in the posture for 10-30 seconds with normal breathing and relax.
    • Take out your hands with exhalation and relax.
    • Repeat the same on the other side.

    Benefits

    • Increases flexibility of the spine.
    • Helps to overcome constipation, dyspepsia.
    • Stimulates pancreas and helps in the management of diabetes.

    A word of caution

    • Please avoid this posture in case of severe back pain, vertebral and disc disorders, after abdominal surgery and during menstruation

    • VRḲŚĀSANA (The Tree Posture):
      
      Vrḳśa means tree. The final position of this āsana resembles the shape of a tree, hence the name.   

      

      How to do it

      • Stand with feet 2 inches apart
      • Focus on a point in front.
      • Exhale, bend the right leg and place the foot on the inside of the left thigh. The heel should be touching the perineum.
      • Inhale and extend the arms up and join the palms.
      • Stay in the position for 10 to 30 seconds and breathe normally.
      • Exhale and bring the arms and right foot down.
      • Relax and repeat the asana by bending the left leg.

      Benefits

      • Improves neuro-muscular coordination, balance, endurance and alertness.
      • It tones up the leg muscles and rejuvenates the ligaments also.

      A word of caution

      • Please avoid this practice in case of arthritis, vertigo an obesity

      • ŚAVĀSANA (The Dead Body Posture):

         Sava means dead body. The final position in this āsana resembles a dead body. 

        
        

        

        How to do it

        • Lie down on your back with arms and legs comfortably apart.
        • Palms facing upward; eyes closed.
        • Relax the whole body consciously.
        • Become aware of natural breath and allow it to become rhythmic and slow.
        • Remain in the position till you feel refresh and relax. 

        Benefits

        • Helps to relieve all kinds of tensions and gives rest to both body and mind.
        • Relaxes the whole psycho-physiological system.
        • The mind, which is constantly attracted to the outer world, takes a U-turn and moves inwards, thus gradually getting absorbed; as the mind turns quiet and absorbed, the practitioner remains undisturbed by the external environment.
        • It is found very beneficial in the management of stress and its consequences.