Tag: yoga se hoga

Yoga asanas to help relieve back pain

Practicing yoga for even a few minutes a day can help you gain more awareness of your body. This will help you notice where you’re holding tension and where you have imbalances. You can use this awareness to bring yourself into balance and alignment. We hardly sit with a straight back or take any effort to improve our body posture. This imbalance in the alignment results in back pain. Sedentary lifestyle and lack of exercise are other reasons for a back ache but it’s not too late. You can get rid of back ache with yoga asanas.

Adho mukha svanasana (Downward facing dog)

Adho mukha svanasana or the downward dog position is one of the best known yoga poses. This asana is for your entire body. It boosts your metabolism, clears your mind, stretches your ankles and calves, strengthens your bones and is an excellent pose to get relief from back pain.

Marjaryasana (cat/cow pose)

Cat/cow pose massages your spine and relieve the stress. This pose keeps your back healthy and limber. It is also effective in improving your mental stability. It allows for a nice flexion and extension of the spine, promotes mobility, and it also helps to just relieve any tension in the lower back.Cat/cow also helps you get familiar with what your neutral spine is—not too arched and not too rounded—which can help improve posture.

Paschimottanasana (Seated forward bend)

The seated forward bend or paschimottanasana stretches your spine and eases lower back pain. It provides relief from neck pain and stiffness, eases PMS symptoms, stimulates liver, improves digestion and reduces fatigue

Salabhasana (Locust Pose)

Locust pose or salabhasana improves your core strength, stretches your spine and strengthens your legs. It will open your chest, improve your digestion and stimulates kidneys. Do not do this if you suffered an injury to your shoulders, arms or back recently

Trikonasana (Triangle Pose)

The triangle pose or trikonasana strengthens your spine, legs, shoulders and chest. It also improves your body alignment and stretches your hamstrings and calves.

Bhujangasana(Upward-Facing Dog)

If you experience back pain when bending forward, this is an especially helpful move since it stretches your low back. This also works to activate the muscles around the spine, which better supports painful areas

Shashankasana (Child’s Pose)

This gentle forward fold is the perfect way to relax and release tension in your neck and back. Your spine is lengthened and stretched. Child’s Pose also stretches your hips, thighs, and ankles. Practicing this pose can help relieve stress and fatigue.

Yoga is such an efficient way to help your body and mental health. It is also very easy, but make sure you follow instructions and try out increate asana to avoid pulling a muscle! You can start a home practice with as little as 10 minutes per day. You can use books, articles, and online classes to guide your practice. Once you learn the basics, you can intuitively create your own sessions.

Yoga asanas to help relieve back pain

Practicing yoga for even a few minutes a day can help you gain more awareness of your body. This will help you notice where you’re holding tension and where you have imbalances. You can use this awareness to bring yourself into balance and alignment. We hardly sit with a straight back or take any effort to improve our body posture. This imbalance in the alignment results in back pain. Sedentary lifestyle and lack of exercise are other reasons for a back ache but it’s not too late. You can get rid of back ache with yoga asanas.

Adho mukha svanasana (Downward facing dog)

Adho mukha svanasana or the downward dog position is one of the best known yoga poses. This asana is for your entire body. It boosts your metabolism, clears your mind, stretches your ankles and calves, strengthens your bones and is an excellent pose to get relief from back pain.

Marjaryasana (cat/cow pose)

Cat/cow pose massages your spine and relieve the stress. This pose keeps your back healthy and limber. It is also effective in improving your mental stability. It allows for a nice flexion and extension of the spine, promotes mobility, and it also helps to just relieve any tension in the lower back.Cat/cow also helps you get familiar with what your neutral spine is—not too arched and not too rounded—which can help improve posture.

Paschimottanasana (Seated forward bend)

The seated forward bend or paschimottanasana stretches your spine and eases lower back pain. It provides relief from neck pain and stiffness, eases PMS symptoms, stimulates liver, improves digestion and reduces fatigue

Salabhasana (Locust Pose)

Locust pose or salabhasana improves your core strength, stretches your spine and strengthens your legs. It will open your chest, improve your digestion and stimulates kidneys. Do not do this if you suffered an injury to your shoulders, arms or back recently

Trikonasana (Triangle Pose)

The triangle pose or trikonasana strengthens your spine, legs, shoulders and chest. It also improves your body alignment and stretches your hamstrings and calves.

Bhujangasana(Upward-Facing Dog)

If you experience back pain when bending forward, this is an especially helpful move since it stretches your low back. This also works to activate the muscles around the spine, which better supports painful areas

Shashankasana (Child’s Pose)

This gentle forward fold is the perfect way to relax and release tension in your neck and back. Your spine is lengthened and stretched. Child’s Pose also stretches your hips, thighs, and ankles. Practicing this pose can help relieve stress and fatigue.

Yoga is such an efficient way to help your body and mental health. It is also very easy, but make sure you follow instructions and try out increate asana to avoid pulling a muscle! You can start a home practice with as little as 10 minutes per day. You can use books, articles, and online classes to guide your practice. Once you learn the basics, you can intuitively create your own sessions.

5 RECREATIONAL ACTIVITIES – During COVID19

Yoga has got another level of importance during COVID19

COVID19 has made us locked in our own houses , & made us suffer boredom . People are finding recreational activities more interesting & trying many new recreational activities . RRecreation refers to all those activities that people choose to do to refresh their bodies and minds and make their leisure time more interesting and enjoyable. Examples of recreation activities are walking, swimming, meditation, reading, playing games and dancing

Ask any health expert and they will tell you that exercise is a cornerstone of a healthy lifestyle. According to the Centers for Disease Control and Prevention, getting enough physical activity could prevent one in 10 premature deaths. It can also reduce stress levels, improve sleep and leave us feeling happy.  

But when it comes to being more active, many of us don’t know where to start. While some people love lifting weights at the gym and training to run marathons, these strenuous activities aren’t for everyone. In fact, just spending time outdoors has been shown to improve overall health. 

FIVE RECREATIONAL ACTIVITIES THAT WILL HELP YOU TO SURVIVE THIS LOCKDOWN ARE :

  1. YOGA : Yoga is the basis of life .

It’s time to roll out your yoga mat and discover the combination of physical and mental exercises that for thousands of years have hooked yoga practitioners around the globe. The beauty of yoga is that you don’t have to be a yogi or yogini to reap the benefits. Whether you are young or old, overweight or fit, yoga has the power to calm the mind and strengthen the body. Don’t be intimidated by yoga terminology, fancy yoga studios and complicated poses. Yoga is for everyone . Its true , if you do regular yoga , you , your mind , your body will always remain in healthy state . It increases your flexibility , enhance your digestive system, improve you mood , keeps you relax & cheerful . For learning it , you need not to join expensive yoga classes as you can watch the videos on YouTube.

2. GARDENING : If you love planting saplings & plants around you , here is one one more enthusiastic activity for you all , that is gardening . Studies show that gardening can greatly reduce stress levels. What’s more, you can save money at the grocery store by growing your own herbs and vegetables. If you don’t have your own space to garden at home, see if your home town has a community garden. You can also spruce up a small space with window flower boxes. you cam even put saplings in bottles to reuse the , in this way you are protecting the environment in two ways , 1st by reusing plastic bottle & 2nd by planting trees .

3. ART & CRAFT : I know not every body knows how to dram but i feels everybody loves to color . it not only help you paint a beautiful painting but also teaches you patience , concentration . it fills your mind with cheerfulness , & your stress will fly in seconds Expressing creativity and emotions through the arts can be immensely satisfying. Painting and drawing can boost confidence and hand-eye coordination. Arts and crafts also have numerous health benefits: increasing memory and motor skills, stimulating the senses, boosting mood, and triggering positive memories, as well as positively contributing to overall health. Crafts such as quilting, sewing, and scrapbooking are all excellent indoor activities.

4. ONLINE CLASSES : Older adults have many opportunities to learn about almost any topic of interest. Courses are available online, on an audio disc, or DVD. Topics can range from history to music, philosophy, and anything in between. Harvard University and Stanford are offering free online courses to anyone who wishes to participate.

5. READING : A good book can transport readers to new places and create feelings of adventure. Reading provides quiet time, while also exercising the mind. Studies have proven that reading can enhance memory function, reduce stress, and promote better sleep.

Planning a book club with friends can make reading a great social activity. For those with visual impairments or those who prefer not to read, audiobooks are widely available as well.

Yoga- A guide to health

Yoga is the practice of communicating with and exploring your inner self. It includes various postures and meditation to connect and enrich your soul. International Yoga Day is celebrated every year on 21st June to advocate the importance of a healthy lifestyle. It is an excellent way to calm our muscles from the work stress and sharpen our mind. Usually it is performed early morning to start the day fresh and active. It is not just a series of exercise you may wonder, it requires to keep hold of a pose/asana in order to be effective.

Nothing is easy in this world if you don’t have the correct guidance. The speciality of yoga lies in the holding of poses which is quite difficult but on the same hand, teaches patience.

Below are some of the postures to start yoga journey for a beginner:

  1. Vrikshasana (The Tree pose)

This is a very basic, easy and beneficial pose.

Procedure for Vrikshasana–

  • Stand straight with arms at your sides.
  • Now bend your right leg with your right foot pointing the left leg. Rest the foot above the left knee and balance it.
  • Now slowly stretch your arms out and bring them above your head together. Try to join hands above your head and balance it.
  • Focus yourself on a specific point to maintain balance and avoid distraction.
  • Keep this pose for as long as 10 -15 seconds as a beginner extending to 30-40 seconds with daily practice.
  • Repeat it by keeping your left foot above the right knee.

Advantages of Vrikshasana–

This pose helps balance your body by lifting your weight to one side and also improves focus. The blood circulates with more ease and the some tensions in the back are also resolved by practising this asana. It is a stretching exercise therefore contributing to growth and development of the body in terms of height as well as stamina.

People having leg injury should not perform it.

2. Padmasana

It is a sitting posture.

Procedure for Padmasana–

  • Sit on a mat with back straight, legs folded and arms at your sides.
  • Now move your right foot and rest it on the left thigh.
  • Shift your left foot and keep it on the right thigh. Take help of your hands in doing so.
  • Straighten your back and keep your hands on the folded knees. The hands should be free and not stiff.
  • Now take one or two deep breaths and release the pose slowly by moving legs back to a comfortable position with the help of your hands.
  • Relax and repeat the same steps once again.

Advantages of Padmasana–

This is a very relaxing pose once you get habitual to it. It aligns the back and strengthens the leg muscles. The deep breaths help in blood circulation and body functioning through lungs and heart. This pose calms the mind and helps release stress and anxiety.

It should not be performed in case of knee injury or back injury.

3. Tadasana

It is a wonderful pose to increase height.

Procedure for Tadasana–

  • Stand straight.
  • Now slowly lift your body weight to your toes.
  • Stretch up your arms above your head simultaneously.
  • When you have balanced to stand on your toes, lock your fingers of both hands together and start stretching yourself higher on your toes.
  • Hold it for 10-15 seconds as a beginner extending to 30-40 seconds with practice, once you achieve the highest stretch.
  • Release slowly once you are done and repeat it after relaxing for a few seconds.

Advantages of Tadasana–

It stretches the overall body muscles and increases stamina. This asana helps improve focus and maintain balance.

People having any injury in shoulder, legs or back should consult doctor before performing this.

4. Trikonasana (The triangle pose)

It is a standing pose of bending.

Procedure for the triangle pose–

  • Stand with your back straight and legs apart (around 3 feet).
  • Move your arms parallel to the ground besides your shoulder.
  • The arms should be straight throughout and facing down.
  • Now slowly bend yourself from the waist area to the right being in the same position of arms and legs.
  • Try to touch your toes with your hands keeping your back straight.
  • Knees should not be bent.
  • Hold the pose for 5 breaths or as per convenience when you have reached maximum of your bend.
  • Return to the starting position slowly and repeat it on the other side (left).

Advantages of the triangle pose– 

It enhances strength and balance. This pose is good for increasing height and improving flexibility in the waist area.

You should consult a doctor first in case of injury in the waist, hips or a back injury.

5. Paschimottanasana

It is the seated forward bend pose.

Procedure for Paschimottanasana–

  • Sit on a mat with back straight and legs open forward.
  • Keep your legs straight and together with toes facing up and heels straight on the ground.
  • Stretch your arms bringing them above your head. Grab up your hands.
  • Now slowly bend your back to the front by stretching with your straight arms.
  • Try to touch your toes with your hands.
  • Hold for 2 or 3 breaths once you reach your maximum bend.
  • Now slowly come back to the position by straightening your back and moving the arms down.
  • Repeat after relaxing for a few seconds.
  • Remember to not bend the knees while doing it.

Advantages of Paschimottanasana–

This pose helps improve flexibility, stamina and will power. It also builds confidence and strengthens our muscles.

You should consult a doctor first, in case of knee or back injury.

Importance of Yogasana:

Yoga is a wonderful solution to many health related problems not only physically but mentally as well. It cures many problems and protects from infections and injuries. There are many more yoga postures than stated above which affect our life in a healthy way. These are basic to start. Yoga is the key to happiness when it comes to a busy and tensed life and work stress. Everyone should include it in their daily routine to keep a check of their health and fitness. It is a field of development. The range of postures is limitless and one never gets bored of them when it becomes a part of life. It is suitable for every age group, any gender and is applicable worldwide. The moments of deep breaths make a part of meditation during yoga. The scope of yoga is not at all limited whether in terms of teaching or learning. What limits is the imagination and the lack of motivation in people to pursue it.

Each pose should be done with care and caution. It is very important to execute them properly to earn benefits and save from injury. Yoga is a great way to sharpen the mind, build confidence, stay fit and be healthy. Also, it offers many such health benefits. It all comes with practice and dedication. You need to be regular and determined to adopt it as a habit. The more time you give to it, the more fruitful the result would be.