Yoga means to join. Yoga is the union of the soul with the Supreme Soul, to become completely one. Yogacharya Maharishi Patanjali has blessed us with the secret of complete yoga in the form of Sutras in his Yoga Darshan. Which is called Ashtanga Yoga Sutra. Asana is one of the Sutra that defines, how to correct your postures, strengthens the muscles, increases vitality in the body and strengthens the internal organs. Yogasan brings flexibility to your body as well as keep your body and mind calm, stable and happy.
ADHO MUKHA SVANASANA YOGA – Downward Dog Pose
To do Adho Mukha Svanasana yoga, first of all, stand straight and keep some distance between your two feet. After this, bend forward comfortably, it will form a V shape. Now with the help of your toes, inhale while pulling your waist backwards, taking care not to let your feet and hands twist. By doing this, you will feel the stretch in the back of your body, hands and feet and take a long breath once again and stay in this posture for a minute.
Benefits of Adho Mukha Svanasana: By doing this, the muscles get stronger due to the stretch in the body, as well as improving blood circulation and getting rid of sinus problem.
TADASANA YOGA – Mountain Pose Palm Tree Pose
To do Tadasana, first of all, stand straight by making a little distance in your feet. After this, taking a long breath, with the help of the fingers of your feet, slowly raise the body and both the hands upwards. After this join the fingers of both your hands. Stay in this posture for 20-30 seconds and pull your body upwards. After this, slowly bring your hands to the normal position.
Benefits of Tadasana: By doing this asana, the height increases and at the same time there is relief in the problem of the spine.
SUKHASANA YOGA – Easy Pose
Sit in Sukhasana with both legs bent. Keep your spine straight. Keep the palms of both hands in the form of Gyan Mudra. After this, take a long breath in a relaxed manner and exhale slowly.
Benefits of Sukhasana There are benefits of Sukhasana. Since one is seated upright in this posture, due to which there is a stretch in the spine and that helps in elongating the spine, as well as widens the chest and gives peace to the mind. Apart from this, you will also get relief in anxiety, stress and mental fatigue.
SHAVASANA YOGA – Corpse Pose
It is very easy to do Shavasana as well as it has very important benefits for the body. First of all, you lie face down in a flat place. Keep your hands apart from each other. After this, slowly inhale and exhale for a few minutes.
Benefits of Shavasana ¬- By doing this asana, the body gets relaxation along with increasing concentration.
VIRABHADRASANA YOGA – Warrior Pose
To do the Virabhadrasana posture. First of all, stand straight (2-3 feet) by spreading both legs. Now while inhaling, raise both the hands parallel to the ground and turn your head to the right. After this, while exhaling, bend your right leg in 90 degrees and bend it slightly to the right. After this, stay in this posture for some time and then become normal. This asana should be done 5-6 times.
Benefits of Virabhadrasana Yoga This asana gives strength to the legs and arms and keeps the lower part of the body healthy.
VRIKSHASANA YOGA – Tree Pose
Stand straight with both your hands beside you. After that, carefully keeping your right leg on the thigh of your left leg, stand straight and hold the prayer posture. This asana should be done for 30-45 seconds.
Benefits of Vrikshasana – This asana strengthens the thighs, legs and spine and improves the balance of the body.
SETU BANDHASANA YOGA – Bridge Pose
In this yoga posture, you have to make your body like a bridge. First of all, lie down straight on the ground and keep your arms on both sides. Raise the lower part of the body. Take a long breath in that posture and hold it for about 25-30 seconds and then slowly come to the normal state. This yoga asana should be done 4-5 times.
Benefits of Setu Bandhasana Yoga – This asana strengthens the chest and keeps the spine healthy. Mental stress goes away.
TRIKONASANA YOGA – Extended Triangle Pose
First of all, stand straight and keep some distance between your feet. After that bend your right leg to 90 degrees. After that, while tilting the body a little to the right, touch the toes of your right foot with your right hand and keep the left hand up and straight. Stay in this posture for 1-2 minutes.
Benefits of Trikonasana yoga- Due to the stretch in the body, blood circulation improves. Also, the kidney remains healthy.
ARDHA MATSYENDRASANA YOGA – Half Lord of the Fishes Pose
First, sit up straight. After that bend your left leg and try to touch the right side behind you. After that, keep your right foot on the front side of your left foot. The right foot should touch the ground on the next side. After that, bend your body and pull it in the opposite direction and try to touch the next leg from behind. Remain in this posture for 20-30 seconds. After that repeat this asana in the opposite direction.
Benefits of Ardhamatsyendrasana yoga – There is tension in the muscles, which strengthens the spine. Protects the body from constipation and indigestion. Blood circulation is done properly
BHUJANGASANA YOGA – Cobra Pose
First of all, lie down on the opposite stomach. After that, with a long breath, move the upper part of your body like head, neck, shoulders and chest upwards and stay in this posture for 20-30 seconds. This asana should be done 4-5 times.
Benefits of Bhujangasana yoga – The problem of acidity and gas is removed, obesity is reduced. Blood circulation remains correct. The problem of indigestion, constipation is removed.
BADDHA KONASANA YOGA – Butterfly Pose
Lay a sheet on the ground and sit up straight. After that join the soles of both your feet. After that try to hold the connected place of both the legs from below. After that move your feet like the wings of a butterfly. You can do this asana quickly and slowly.
Benefits of Baddhakonasana Yoga – This asana keeps the organs of the abdominal organs as well as the kidneys healthy.
BALASANA YOGA – Child’s Pose
First of all, bend your legs backwards and sit as you sit in Vajrasana or Namaz. Then keep both hands in your thighs and sit straight. After that, while exhaling slowly, connect your chest with the knees. After that breathe slowly and remain in this posture for 2-3 minutes. This asana should be done 5-10 times.
Benefits of Balasana Yoga – This asana removes mental stress, and also relieves back pain.
VAJRASANA YOGA – Diamond Pose
You do not have to do any special effort to do Vajrasana. Just go and sit in a quiet corner of your choice. If you want to watch TV, then you can do this asana over the bed while watching TV. Provided that the mattress of your bed is not too thick and foamy. If so, then you may have trouble managing the right body posture.
To do Vajrasana, bend both your legs backwards and sit on your knees. Keep the waist, back and shoulders straight. Keeping the neck straight, keep the face towards the front. Keep both the hands above the knees or in the lap in meditation posture. Close your eyes and try to calm your mind and take deep breaths
Amazing Benefits of Vajrasana
There is no single benefit of doing Vajrasana, but there are many benefits. Apart from keeping the digestive system healthy, it is also helpful in maintaining the figure.
Know here what Vajrasana does…
- By doing Vajrasana, gastritis increases. You can understand Jatharagni as that energy, which works to digest food properly and releases efficient energy to our body.
- By doing Vajrasana, there are no stomach problems and gas related problems.
- By doing Vajrasana, our blood circulation is better and there is no extra pressure on the heart.
- By doing this asana, our backbone i.e. spine and shoulders are straight, due to which the body becomes firm. Our body becomes curvy. The muscles of the legs are strengthened by doing Vajrasana. Today’s generation is sitting or standing most of the time, in such a situation it gives relief from pain in the legs.
- Vajrasana is a meditative posture. By doing this, the restlessness of the mind decreases and concentration increases.
- People who are suffering from a lot of mental fatigue or do mental work must do this asana. It removes mental fatigue and refreshes the mood.
- The biggest feature of Vajrasana is that you can do it immediately after a meal. If you do not have time to walk or you cannot go on a walk due to the odd time, then you can get the benefits of walking while doing Vajrasana. For better results, you must do Vajrasana for 10 to 15 minutes every day. You can gradually increase its time.
Who should not practise Vajrasana
People who have a lot of pain in the knees, legs or backbone, should not do this asana without the advice of an expert. People who have this kind of pain occasionally, if they do this asana continuously, then their pain will gradually stop. Those who have weak knees or those who are suffering from the problem of osteoporosis should not do this asana.
Times to do Vajrasana
For those who keep doing yoga or exercise, it is very easy for them and they can comfortably do this asana for 10 to 15 minutes. But those who are starting should do from 10 seconds to 20 seconds. Then gradually its time should be increased. A healthy person can sit in this posture for as long as he wants. No problem.
SARVANGASANA YOGA – Shoulder-stand Pose
- While doing Sarvangasana, you should keep the following things in mind. Your leg should be straight & Do this pose according to your ability.
- Lie down on the ground on your back, keeping the legs straight and inhaling the hands next to the body, bring both your legs to 90 degrees without bending your knees.
- Now place your palms near the buttocks and while exhaling, without lifting the head, raise the buttocks and torso until the chin is set in the hollow of the neck. Keep the elbows on the ground comfortably and make pressure on the ground with both the palms, in this position maintain the feet parallel to the ground (Ardha Halasana).
- Now bend your hands at the elbows and support the waist with the palms (take help from the above picture), inhale and raise the legs keeping the body straight, in this position your shoulders and head will be on the ground.
- Take a normal breath and maintain this posture for 1 to 2 minutes or according to the capacity, make sure that the part from your back to the feet is in a straight line.
- Slowly keep your back and buttocks on the ground, now keeping your hands on the ground, keep both the feet together on the ground and rest in the position of Shavasana.
Benefits doing Sarvangasana
Men get benefit from this but women get more benefit and they must do this pose regularly.
- It strengthens the reproductive organs and is useful in menstrual problems.
- This asana is beneficial for the thyroid.
- In Sarvangasana – your blood flow is upwards, which increases the glow of your face and also reduces hair fall.
- If you are suffering from asthma then you should do Sarvangasana.
- Enhances memory and concentration.
- By doing this asana, stress is relieved.
- By doing this asana, the complaint of constipation is removed and the digestion process remains fine.
- The shoulders and back are strong, by doing this pose, the height of the children also increases.
- This asana is useful in disorders like varicose veins, piles and hernias.
- Problems like insomnia are removed by doing Sarvangasana.
- By doing this pose, the eyesight increases.
- Reduces obesity and increases core strength.
Restrictions for Practicing Sarvangasana
People who are suffering from these diseases should not do this pose.
Do not do this posture if you have neck related (spondylosis).
If you have lower back pain then you should not do this asana.
People with high blood pressure should avoid this pose.
Please do not do Sarvangasana during periods.
