Yoga is called energy practice. It is the path of your spiritual guidance as well. Yoga has spiritual as well as physical aspects. Yoga is not only for yogi but also for lifestyle guide for modern yogis. Yoga can help you live the life you want. It helps you calm from inside out. You sometimes believe yoga combines with some static poses. Yoga is not always static it has dynamic benefits as well when you practice it for a few months. You will discover the physical, mental and spiritual benefits of yoga.
Yoga is the path of your healthy mind and body. Yoga combines hundreds of asanas. It promotes a healthy mind, body, and soul. It enlightens the path of spiritual progress.
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Yoga for men I Yoga for women I Yoga for old I Yoga for seniors I Yoga Pose I Yoga pose dictionary
Pranayama and Meditation:
In Sanskrit, Mediation is called Dhyan, and in English Pranayama is called breathing exercise. Many of the pranayama practices need to be observed and followed under supervision. Therefore only a few simple practices have been included in this chapter. A simple meditation process has also been defined.
The Time, Place and Equipment Need for Yoga Practice:
Yoga can be practiced anywhere at any time and does not require specialized equipment. However, the best time to practice yoga is early in the morning in a quiet place with fresh air. A thin yoga mat may be used. Yoga should not be practiced on a full stomach. It is advisable to wear loose, comfortable clothing that allows you to stretch easily and comfortably.
Some yoga postures described here are for men and women, some yoga for men and few yoga postures that are specially written for women. We have also written some yoga for seniors as well.
Ankle Movement
What is Ankle Movement and what are its Benefits
Ankle movements are movements of muscles. The ankle joint is a hinge type of joint, with the movements only possible in our one plane. Therefore, plantarflexion, as well as dorsiflexion, are the two important movements, better to say the only movements that happen at the ankle joint. Few yoga poses are good for smooth and flexible ankle movement.
Benefits
- Makes your ankle and toe joints flexible
- Releases VATA called AIR ACCUMULATION from the ankle as well as toe joints.
Techniques
- Sit on the floor with your legs straight out in front.
- Keep your back straight and place your hands on the sides with palms flat on the ground and fingers pointing forward. Whether you are not able to sit in this position, lie down and do this exercise.
- Inhale and push your toes outwards and then exhale and pull your toes inwards.
- Move your feet in a circular manner first in the clockwise direction and then in the anti-clockwise direction.
- Repeat the above exercise 7-10 times.
Knee Movement
What is Knee Movement and What are Its Benefits
For the men and women of knee pain, slow as well as controlled movement is required. Whether there is no or less movement, the condition may become worsen day by day. Yoga for men and women is good in this condition. With the help proper yoga poses, you can do possible stretching movement with your knees. Yoga is no doubt good for avoiding knee injuries by keeping your knees healthy as well as flexible.
Benefits
- Makes the knee joints flexible
- It helps relieve the knee pain
- It helps release VATA from knee joints.
Techniques
- Sit on the floor with your legs straight out in front.
- Keep your back straight and place your hands on the sides with palms flat on the ground and fingers pointing forward.
- Bend your left leg. Hold the knee, locking your fingers behind the knee, and pull your knee towards you.
- Inhale and raise your left leg and straighten the knee.
- Exhale and reverse the movement to return to the starting position.
- Fo9llow the same process with the right leg.
- Do this asana 3 to 10 times for each leg.
Here, we will discuss about yoga poses, sometimes called yoga postures or yoga asanas, for more information about asanas or postures, yoga for men, yoga for women or yoga for seniors, even if you like to know more yoga, you can see yoga pose dictionary.
Surya Namaskar
Surya Namaskar is a twelve-step salutation to the sun god, to be performed with the recitation of matras that invoke the sun god by his different names. Surya Namaskar tones up the entire body and is a wonderful exercise for all-round flexibility and strengthening.
Technique
- Stand with your back straight, feet together, and palms joined in Namaskar. Recite the mantra: Om mitraaya namahaa.
- Inhale and slowly raise your arms. Stretch them over the head and backwards, looking up as much as possible. Recite the mantra: Om ravaye namahaa.
- Exhale and bend forward towards the floor. Hold your ankles with your hands. Recite the mantra: Om suryaaya namahaa.
- Inhale and stretch your left leg backwards, with the knee on the floor and toes pointing backwards. Place both your palms flat on the ground by the side of your right leg. Arch your back as much as possible and look up. Recite the mantra: Ombhanava namahaa.
- Exhale and stretch the left leg backwards as well, without bending the knee. Look straight in front of you. Both your legs should make a straight line and knees should not touch the ground. Your body should be balanced on your palms and your toes. Recite the mantra: Om khagaya namahaa.
- Put your knees on the floor. Press your chest on the floor and lift up your pelvic region. Bend your elbows and place your palms flat on the floor by the side of your chest. Only your chin, chest knees and toes should be touching the floor. Recite the mantra: Om pushnaya namahaa.
- Inhale and straighten your elbows, arch your body back and look skywards with toes pointing backwards. Recite the mantra: Om hiranyagarbhaaya namahaa.
- Exhale and lift your hips up. Keep your palms and heels flat on the floor and your legs absolutely straight. Push your head down and your chin inwards towards the chest. Recite the mantra: Om marichaaya namahaa.
- Inhale and slowly raise your arms. Stretch them over the head and backwards, looking up. Recite the mantra: Om arkaaya namahaa.
- Exhale and return to the starting position. Recite the mantra: Om bhaaskaraaya namahaa.
Benefits
- Makes the entire body flexible.
- Helps in weight reduction.
- Improves posture.
- Strengthens and tones muscles.
- Helps to improve circulation.
Note
Persons with knee and back problems should attempt this exercise under the supervision of an expert.
Tadasana
- Stand with arms on the sides, feet joined, and heels on the floor.
- Lock your fingers together and raise your arms up over your head.
- Inhale and raise your body on your toes, stretching your hands up straight towards the sky as much as possible.
- Breathe normally and hold this position for up to one minute (concentrate on a fixed point in front of you to help maintain your balance).
- Exhale and return slowly to starting position.
Benefits
- Makes the spine flexible.
- Strengthens calf muscles.
- Increases height in youngsters.
Note
Persons with ankle pain should take medical advice before attempting this asana.
Konasana
- Stand with feet about 1 and ½ feet aprt.
- Raise both arms palms facing down, in level with your shoulders.
- Bend laterally to the left. Slowly move your left hand down to touch your calf and lift your right arm up and stretch it as much as possible.
- Stretch your left hand further down to touch your ankle. Count 3 to 10 breaths.
- Return slowly to your original position.
- Repeat with the right side.
Benefits
- Makes the spine flexible.
- Relieves back pain.
Note
Persons with lumbar or cervical spondylitis, or hypertension should avoid this asana.
Trikonasana
Technique
- Stand with feet about 2 feet apart
- Raise both arms, palms facing down, to be in level with your shoulders.
- Slowly bend and touch your left toe with your right hand. Do not bend your knees. Raise your left arm skywards.
- Turn your head upwards to the left to look at your left hand.
- Return slowly to the starting position.
- Repeat with the other side.
- Repeat 2 to 10 times for each side.
Benefits
- Makes the spine flexible.
- Relieves back pain
Note
Persons withi lumbar or cervical spondylitis, or hypertension should avoid this asana.
Vrikshasana
Technique
- Stand with hands by the sides, feet together, back staright.
- Bend your right leg at the knee and place the sole on the left thigh joint.
- Join hands in Namaskar and then raise them up over your head and stretch (concentrate on a fixed point in front of you to help maintain your balance).
- Maintain as long as possible and then return slowly to the starting position.
- Repeat the process with the other leg.
Benefits
- Improves body-mind coordination.
- Strengthens thigh and calf muscles.
- Improves concentration.
Shavasana
Technique
- Lie on your back keeping a distance of about 1 to ½ feet between your feet.
- Place your hands on the floor with the palms up about 6 inches from your body.
- Close your eyes and relax your entire body.
- Loosen all your body muscles one by one, from the toes upwards. Concentrate on your breathing and watch your breath going in and out.
- Maintain for 10 minutes.
Benefits
- Relieves fatigue.
- Reduces high blood pressure.
- Calms nerves and reduces stress.
- Helpful in sleep disorders.
- Beneficial for heart patients.
Ardha Halasana
Technique
- Lie on your back with your legs straight and arms beside the body with palms touching the floor.
- Inhale and raise your left leg slowly to 30 degrees angle without bending your knee.
- Inhale and slowly raise it further to 60 degrees angle and then to 90 degrees angle.
- Maintain for 5 to 10 seconds. Exhale and return slowly to the starting position.
- Repeat the same process with the right leg.
Benefits
- Strengthens the back
- Strengthens stomach and thigh muscles.
Note
Persons suffering from back problems should attempt this asana under expert guidance.
Pavanamuktasana
Technique
- Lie on your back with your legs straight and arms beside the body with palms touching the floor.
- Bend your right leg at the knee and hold your knee with both hands. Ensure that your left leg is straight and that the knee is not bent.
- Inhale and gently pull your right knee towards your chest.
- Exhale and raise your head. Touch your nose to your knee. Maintain this position as long as possible.
- Inhale and reverse the process to return to the starting position.
- Repeat this process with the left leg and then with both legs together.
Benefits
- Relives flatulence
- Tightens stomach muscles
- Relieves back pain
- Beneficial for pregnant women
Poorna Halasana
Technique
- Lie on your back with your legs straight and arms beside the body with palms touching the floor
- Inhale and raise both your legs together to a 30 degrees angle without bending the knees by pressing your palms on the floor. Inhale and raise your legs to a 60 degrees angle and then to a 90 degrees angle.
- Raise your legs higher and bring them towards your head by pressing your palms down on the floor. Continue to raise your legs further until the toes touch the floor and then stretch them as far back as possible.
- Place your arms behind your head if possible and touch your toes. Maintain for 5 to 10 seconds.
- Reverse the process to return to the starting position.
Benefits
- Strengthens the back muscles
- Relieves constipation
- Improves circulation to the eyes and face
- Beneficial in the treatment of diabetes
Note
Persons suffering from chronic back problems, cervical spondylitis, sciatica, high blood pressure, or hernia should take medical advice before attempting this asana.
Markatasana
Technique
- Lie on your back with your legs straight and arms beside the body with palms touching the floor.
- Spread out your arms at shoulder level with the palms facing upwards.
- Bend your left knee. Place your left foot on your right knee keeping the right leg straight.
- Twist your body to the right and turn your neck to the left side.
- Maintain for 3 to 5 seconds and then slowly return to the starting position.
- Repeat the process with the other side.
Benefits
- Relieves back pain
- Beneficial in the treatment of cervical spondylitis, sciatica, and slip disc.
- Relieves flatulence
- Makes the hip joint flexible
Naukasana
Technique
- Lie on your back with your legs straight and hands on your thighs
- Slowly raise both legs together without bending the knees and simultaneously raise your head, arms, and trunk.
- Stop at 30 degrees angle. Maintain for 5 to 10 seconds
- Raise your legs further to 45 degrees angle. Maintain for 5 to 10 seconds.
- Slowly bring back your head and trunk and then your legs and arms to the starting position
Benefits
- Relieves dyspepsia
- Improves digestion
- Tightens stomach muscles
- Beneficial in the treatment of diabetes
Setudandha
Technique
- Lie on your back with your legs straight and arms beside the body with palms touching the floor.
- Bend your legs at the knees and lift your hips up as high as possible.
- Try to hold your ankles with your hands.
- Maintain this position for 20 to 30 seconds and then return slowly to the starting position.
Benefits
- Strengthens and relaxes back muscles.
- Strengthens stomach muscles.
- Stretches the thigh muscles.
Makarasana
Technique
- Lie on your stomach. Keep a distance of about 2 feet between your feet, with toes out and heels inwards.
- Bend both your arms at the elbows and place one palm over the other. Place your forehead on the palms.
- Relax your body
- Maintain this position for about 3 to 5 minutes
Benefits
- Beneficial in the treatment of asthma and respiratory ailments
- Relieves stress
Note
Persons suffering from heart aliments, flatulence, obesity or high blood pressure should attempt this asana under expert guidance.
Viparit Naukasana
Shalabhasana
Bhujangasana
Dhanurasana
Marjarasana
Ushtrasana
Shashankasana
Parvatasana
Gomukhasana
Now we will discuss about Pranayama or Breathing exercise.
Pranayama
Deep Breathing
Anuloma Viloma Technique
Bhramari Technique
Now we will discuss about Meditation or Dhayan, the benefits of meditation and the technique of mediation.