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Yoga at Ease
The country's best-known yoga master and Prevention advisor, and his disciple-daughter, exclusively chart out an effective routine just for you. Been thinking of yoga, but don't know where to start? This one's for you. I have chosen steps that are easy to understand and do. You need to spend just 20 minutes every day, in the comfort of your home.
These selected yogic asana will help you lose weight as well as address some of
your common health problems such as back pain, heavy menstrual bleeding and stress. Before starting with the asana, though, make sure you read the thumb rules carefully.Many of my students say they are able to bring energy and efficiency back to their lives with this routine. You can too!
1. Samasthiti
What: A standing asana and also the basic starting posture for various other asana.
How: Stand upright with your feet, toes, ankles and heels together. If you have knock knees then to get the posture right, stand with your toes together and heels apart. Spread the weight of your body evenly between both your feet. Tighten your thigh muscles and straighten your knees. Keep your spine erect and chest up. Pull back your shoulders. Arms are to be straight down by the sides, hands stretched out as shown in the adjoining picture. Your neck and head should be straight; look ahead. Do not consider this asana unimportant because it is easy to do. Once you are in this asana, you should mentally try and get an overall feel of your body.
Why: The more attentively you do it, the more you will start to notice your postural defects.
Yoga thumb rules
* Ideally, yoga should be done in the morning, before breakfast. If you are hard-pressed for time, it is okay to do it at any other time.
* Keep a three hour gap between your last meal and the yoga session.
* Wear comfortable clothes: a t-shirt and track pants or a t-shirt with trouser.
* For best results, do the asana on yoga mat?
* Getting the technique right is more important than the duration.* However, it is better to repeat each asana 2-3 times.
* You don't have to do all the asana. In the beginning, do the ones you are comfortable with. Keep adding to the routine as you go along.
* Choose a quiet, well-ventilated place for the yoga session. There should be no distraction.
* The breathing should be long and deep. Keep the mouth closed, inhale and exhale
only from your nostrils.* Empty your bowels and bladder before doing yoga. Consume a glass of lukewarm water 15 minutes before the session.
* Yoga trainers recommend a balanced diet: grains and cereals, dairy products, vegetables and roots, fruits, honey and nuts all eaten in moderation
* Avoid doing yoga if you are feeling unwell
2. Uttitha Trikonasana
What: In this asana you stretch your torso sideways.
How: Start with standing in samasthiti, inhale and place your feet 4 feet apart. Keep your feet parallel and pointing forwards. Raise your arms to shoulder level and stretch them, palms facing downwards, fingers stretched out. Turn your left leg and foot 90 degrees to the left. Exhale; bend your trunk to the left, placing your right hand on the waist and left hand on your shin. Then raise your right hand straight up as shown in the picture and look up towards the ceiling. Then, repeat with your right side. Three repetitions for each side.
Why: It helps relieve back pain.
3. Supta Baddha Konasana
What: This is an asana that involves lying down.
How: First sit in dandasana. That is, sit upright, legs stretched out straight and together, feet pointing up. Put your arms by your sides, palms pressed down on the floor. Now, bend your legs one at a time, taking the knees out and the heels towards the groin. Press the soles of your feet together, just like a Namastey! Take your heels as close as possible towards the groin. Recline backwards and go flat on your back. Stretch out your arms. Stay for a count of five. Release the arms and legs and come back to the dandasana.
Why: This asana checks heavy menstrual bleeding.
4. Bharadvajasana
What: A twisting pose that stretches your body laterally.
How: Sit in dandasana. Then, fold your legs sideways on the right, one on top of the other. Ensure that your right ankle is over the left foot. Place your left palm on the side of the right thigh. Take your left hand back, the fingertips touching the floor behind the left buttock. Now, inhale and lift your torso. Then exhale and turn it to the left. Stay there for three counts. Exhale, turn back to the centre and release
your legs. Repeat on the left side. Do three repetitions on each side.Why: Helps relieve pain or heaviness of the lower spine. It is also effective for backache caused by muscle weakness or a slipped disc.
5. Setubandha Sarvangasana
What: Another asana that involves lying down.
How: Place two bolsters one on top of the other in a cross forms the top one vertical and the bottom one horizontal. Sit on one end of the vertical bolster and lie back, so that the back of the head and shoulders come to rest on the floor. Stretch out your legs so they are straight, resting on the floor. Make sure the chest muscles are also stretched out and arms rest on the side. Stay for five counts. Hold the bolsters, bend the knees and slide down towards the head side.
Why: It improves respiration, increases lung capacity and relaxes the brain and nerves.
6. Savasana
What: A relaxation asana.
How: Sit in the middle of the mat with your knees bent and feet flat on the floor. Lower the trunk down to the floor on bent elbows. Then, straighten out the legs, one at a time. Keep legs and feet together. Place your arms on the side of your trunk at an angle of 60 degrees, palms facing up. Then relax your body. Let the feet drop sideways, close your eyes, release any tension that might be on the face around the eyes, cheek bolsters, bend the knees and slide down towards the head side of a corpse. Pay attention to your breathing. Stay in this asana for 5-10 minutes. Then slowly open your eyes, flex the knees, turn to the right and then get up gently.
Why: Relaxes body and mind.
7. Ujjayi Pranayama I & II
What: A breathing exercise.
How: Sit cross legged on the floor, back erect. Rest and relax your mind and body. Inhale and exhale normally, slowly, smoothly without any jerks. This is Ujjayi I. Later, make the exhalations deeper than normal, as well as soft and smooth, though the inhalations remain the same as above. This kind of breathing normal inhalation and long exhalation—is called Ujjayi II.
Why: These two exercises lay the foundations for pranayama and also enable the sensory organs and the mind to reach within, towards their source.