New Delhi : The month of June brings with it a message of health and fitness; that too free of cost and free of any pills and therapies- in the form of International Day of Yoga. Here is a comprehensive yoga manual, catering to the whole body from head to toe, thus offering us 360-degree fitness and wellness. (Note: All asanas should be strictly performed under professional guidance.)
HEAD, EARS, NOSE, AND THROAT (THYROID GLAND): SARVANGASANA (SHOULDER STAND POSE)
Suffering from disorders in ears or nose, breathlessness, nasal disturbances, thyroid, other throat problems, palpitation, bronchitis, headaches (even the chronic ones), rapid hair loss and greying of hair, and asthma?
Here comes the ‘Mother of asanas’, Sarvangasana, which serves as a panacea for many common ailments.
- Lie down straight on your back.
- Stretch your legs and place your hands by the sides of your waist, palms facing down.
3 After a few deep breaths, while exhaling, raise both legs together and bring them at 90 degree to the floor. Inhale, while being in this position, keeping legs straight.
- Exhale and raise your legs further up by lifting the hips, while taking support with your hands as shown.
- The pressure exerted on the chin forms a chin-lock (Jalandhara Bandha), which increases the blood supply to the thyroid and parathyroid glands
- Try to remain in this pose for as long as possible, while breathing normally.
- Slowly get back to the initial position.
Added benefits: Very effective in curing hypertension, stomach and intestinal ulcers, insomnia, constipation, urinary disorders, abdominal pain, colitis, menstrual problems, hernia, and piles. It also helps to relieve epilepsy, low vitality, and anemia.
SHOULDERS AND HEART: UTKATASANA (CHAIR POSE)
Get rid of stiffness in the shoulders and offer a gentle massage to your heart, thus making it healthy and active!
- Stand in Taadasana- arms stretched straight over the head and palms joined.
- While exhaling, bend the knees and lower the trunk such that the thighs areparallel to the floor as shown.
- Avoid stooping forward, breathe normally and keep the chest as far back as possible.
- Try to remain in this pose for as long as possible.
- Inhale and come back to the initial position.
Added benefits: It tones the abdominal organs and also helps in developing the leg muscles evenly.
ARMS AND WRIST: CHATURANGA DANDASANA (FOUR-LIMBED STAFF POSE)
Enjoy strong arms and wrists with good power and mobility.
- Lie straight on the floor, face downwards. Bring the body weight on the palms and toes. Exhale while keeping the body parallel to the floor. The body will be stiff as a staff.
- While bending the elbows, keep your palms by the side of the chest. Keep the feet slightly apart (about 1 foot).
- While exhaling, raise your body above the floor as shown. Remain in this pose for as long as possible with normal breathing.
- Slowly extend the whole body forward, making the feet rest on the upper portion of the toes. Remain in this pose for nearly 30 seconds, while breathing normally or deep.
- Step 4 can be repeated a few number of times.
- Come back to normal position.
Added benefits: It tones the abdominal organs.
ABDOMEN AND LOWER BACK: ARDHA NAAVASANA (HALF BOAT POSE)
Strengthen your abdominal muscles and the lower back!
- Sit on the floor with legs stretched in front.
- Interlock the fingers. Place them just above the neck, on the back of the head.
- While exhaling, recline the trunk back. Lift your legs simultaneously as shown. The knees will remain tight. The toes will be stretched and pointed. Buttocks take the whole weight and on them the body is balanced. Note that the spine should not touch the floor at all. Hands will be positioned straight and stretched, as shown.
- Stay in this pose for as long as possible and breathe normally. Deep inhalation should be avoided since it will loosen the grip on the abdominal muscles.
- Come back to the normal position.
Added Benefits: It strengthens the liver, spleen, and gall bladder.
Note: Initially, the back may not be able to bear the strain of the pose. However, gradually, the ability increases, which is a sign of the strengthening of the back.
HIPS, KNEES AND ANKLES: VIRBHADRASANA (WARRIOR POSE)
Reduce fat around the hips and tone your ankles and knees.
- Stand in Taadasana-arms stretched straight over the head and palms joined.
- While inhaling, open your legs sideways around 4 feet.
- While exhaling, turn towards your right. Simultaneously, the foot will be turned 90 degrees to the right as shown. The right thigh should be brought parallel to the floor.
- The left leg will be stretched as shown. Look towards the joined palms.
- Remain in this pose for around 20 seconds with normal breathing.
- Repeat the steps on the left side.
Added Benefits: Relief in stiff back and shoulders. Also, the chest being fully expanded helps in deep breathing.
Divya Jyoti Jagrati Sansthan wishes you all a peaceful and healthy International Yoga Day!!
