Benefits of Yoga

Physical Benefits:

Yoga has both its preventive and therapeutic cures over ailing mind and body. Yoga improves all the problems associated with the body, like:

• increases flexibility in muscles and various muscular joints,
• strengthens the spinal cord,
• recovers back aches,
• improves muscular skeletal conditions, digestion and elimination,
• stimulates glands and endocrinal system,
• improves heart condition,
• proper blood circulation,
• recovers breathing disorder,
• boosts immune response,
• decreases cholesterol, diabetes,
• maintains blood pressure level,
• increases the stamina and
• maintains a balance and grace all over.

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Psychic Cure:

Yoga releases stress, fatigue which has become the seat of all disorders in a modern life. It relieves the body from any kind of muscular strain or chronic strain, refreshes the body from fatigue, stress and body aches, helps to relax the body and mind, increases concentration and awareness, and frees the spirit.

Yoga as a Life Saving Tool:

Doctors around the world have echoed that Hatha yoga can relieve a number of potential life threatening diseases like arthritis, arteriosclerosis, chronic fatigue, AIDS, diabetes, asthma, obesity etc.

Yoga Higher Than Other Exercises:

Daily yoga is considered to be higher than mere performing of exercises. Yoga helps one to establish integrity among his outer self as well as his inner. If the postures are done correctly then yoga breeds a positive effect both in the inner and outer selves of an individual. Exercises like walking, jogging, cycling, swimming, biking can only look after the physical development of the body, whereas, yoga brings peace of mind, refreshes the body, releases stress, brings in good health, relaxation and happiness.

Yoga is For All:

Yoga bends over all human beings of all ages with positive and happy effect.

• For children yoga is fun which enhances better memory, better concentration level, physical fitness and discipline of mind.
• For teenagers, yoga helps them to restore their youthful energies into constructive work.
• It creates a positive vibe around the youngster thereby preventing any negative influence and helps him to regain his inner strength.
• In old age, yoga plays a vital role in recovering severe ailments and any muscular complications.
• During pregnancy, yoga helps a mother to cope up with the stress and fatigue thereby resuming her energies and happiness. Yoga also promotes good health to the child in her womb.
• Yoga is helpful in modern living as it counteracts numerous problems of modern existence.
• Daily performance of Asanas will uplift physical condition of a man and regular meditation increases his power of concentration and other latent spiritual powers.

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Internal Transformation:

Besides, healing all physical disorders, yoga also heals the grossness that exists inside a mind and soul. It helps in releasing them thereby maintaining a harmony all through the body. It helps a man to strike a balance between his physical, mental and spiritual selves.

Establishes a Unity With The Divinity:

While your body remains in tune with your selves (physical, mental, spiritual) you start to establish a harmonious relationship with your inner self, thereby gaining a complete knowledge of one-self. This is what yoga aims at – Complete ‘self-development’ and total ‘self-realization’. Thus the mind is purified to be immersed in complete self-knowledge which results in perfect and virtuous living that every man craves for.

Yoga at Office

Working in an office or at a computer for prolonged periods of time can put strain on the neck, shoulder and back muscles which in turn can lead to tension and stiffness. This tension can cause headaches, as well as back, neck and shoulder pain. If left unattended, it could also impact your ability to function effectively at work and your overall quality of life. Simple techniques such as Office Yoga may help alleviate the pain and other symptoms by releasing tension and increasing muscle strength and flexibility.

Work is a necessity in our lives. It is better to make the best of the responsibility imposed upon us. Most of us are locked up for hours inside the office or are hooked to computers in our cubicles. Hence, physical ailments, stiffness of various muscles in the body and mental fatigue gradually make their existence, transforming our lives into a complete hell.

Doctors and psychologists have opined together that working out simple yoga postures in the office is not only effective in terms of physical exercises but also enlivens the spirit and mind of the tired employee. Simple techniques may help alleviate the pain and other symptoms by releasing tension and increasing muscle strength and flexibility. They can be performed right on the office chair, any time, any day. Take a few minutes for yourself and incorporate some Yoga into your daily routine. Here are some simple Yoga techniques for:

• Right Posture
• Stress
• Neck
• Shoulder
• Eyes

Right Posture

Neutral sitting or standing should most essentially be practiced. Often we fail to place ourselves in the correct posture whether standing or sitting and soon the problem begins. However, this simple exercise will help you to keep the position of your spine in order.

• Place your feet hip-distance apart and bend forward.
• Then look down at your feet. Your feet should be parallel (||).
• If you are sitting, keep check that your hips and your knees are in right angles.
• Sit straight and tall at the edge of your chair.

The Warrior Pose is recommended for relaxation of the upper body. Here are the steps:

1. Raise your arms to the sides with fingers pointed out.
2. Take a big step with the left foot turned out and knees bent.
3. Your right leg should be straight and planted on the ground.
4. Keep breathing.
5. Keep your upper body in rest.
6. After few minutes, switch sides. Now, extend your right leg.

 

Breathing Techniques To De-stress:

Are you yawning heavily at the start of the day or in the post lunch session?
Your stress has increased so profusely that you are falling asleep in office?
Try this breathing technique, it will surely help you to release your stress and you will be fresh to start your work again.

1. Put your right thumb on your right nostril.
2. Deeply breathe in and out the air using your left nostril.
3. Similarly press your left nostril with your right index finger.
4. Inhale and exhale as much as air you can.
5. Practice this for 1 minute, if you have time, for it to be effective.

 

Neck Training:

While sitting on a chair or in front of the computer, your neck gets affected the most with terrible aching and severe cases, at times leading to spondylitis. Here is a simple way which can relieve you from the stress caused and prevent you from any kind of aching.

1. Keep your hands on your waist and slowly lower your chin so that your neck is relaxed.
2. Your entire body should be straight while you are doing this exercise.
3. Hold 2/3 breath with you neck lowered.
4. Gradually lift up your neck to its neutral position.
5. Then lower you right ear to your right shoulder and repeat the same for the left side.
6. Finally rotate your entire neck from its right to the central neutral position. Keep 2-3 breaths for areas where you need a relaxation.
7. Repeat the same for the left side.

 

For Your Shoulders:

Shoulder problems often crop up when you sit in the same position for a long period of time. Here is an easy method to keep away your shoulder pains.

1. Stretch your hands on both sides up to your ears, while you inhale.
2. Drop them down to your sides in their normal position, while you exhale.
3. The process should be gradual and raising/dropping of hands should follow your breathing.

 

Eye Exercise

Your eyes are mirrors to your soul and the most divine gift. Therefore it becomes your duty to take utmost care of them. Overusing your eyes, improper light during work and stress can harm your eyes. Here are some simple ways to prevent any kind of damage to this precious gift.

1. Look forward and straight.
2. Gradually look up towards the ceiling keeping your head & neck in the neutral position and by sucking in the air.
3. Slowly drop your sight down on the floor while taking out the air and maintaining the position of the neck and head.
4. Practice this at least 5 times.
5. Then blink your eyes several times and close them to relax.
6. Do the same side wise.
7. Then gradually rotate your eyes in a clockwise manner.

Uddiyana Bandha - Abdominal Lock

In Sanskrit, "Uddiyana" refers to 'flying'. In this bandha the diaphragm is raised up to the thoracic region.

Sequence:

1. Stand erect with your feet fairly apart.
2. Bend your head and trunk forward.
3. Bend your knees forward.
4. Place your hands on your thighs.
5. Grasp the thighs a little above the knee.
6. Raise your head and relax your abdominal muscles.
7. Exhale completely with force.
8. Simultaneously contract the abdominal muscles.
9. Hold your breath and do not let any air into your lungs.
10. Press your hands gently on the thighs and perform 'mock inhalation'. Keep your glottis closed to prevent air from flowing into your lungs.
11. Expand the thoracic cage and raise the ribs quickly followed by relaxation of abdominal muscles.
12. When the ribs rise, your relaxed diaphragm will also move upwards.
13. At the same time, the abdominal front muscles get sucked inwards and up towards the ribs. As a result the thoracic cavity vacuum is automatically filled up.
14. A deep depression takes place in the relaxed abdominal wall. The abdomen assumes a hollow concave shape.
15. Concentrate on the solar plexus.
16. Hold on to this position without any air in the lungs for as long as you comfortably can.
17. Inhale slowly and deeply to bring the chest and abdomen back to its original shape.
18. Return to the starting position by straightening your head, trunk and legs.
19. Take rest for about 15 seconds between two rounds.
20. You can perform three rounds of the bandha.

 

Caution:

• Menstruating and pregnant women should not perform this bandha.
• High blood pressure and heart patients should not perform this yoga bandha.

 

Benefits:

• It strengthens the abdominal muscles and diaphragm.
• The lung capacity increases with practice of Uddiyana bandha.
• Your abdominal muscles become more resilient.
• Uddiyana bandha tones up the solar plexus - the root locations of all the nerves.
• The coordination between voluntary and the involuntary nervous systems improves.
• Blood circulation to the abdominal muscles increases.
• Vital organs such as heart, stomach, liver, pancreas, spleen, kidneys, gall bladder, the transverse colon, get massaged and thus their performance gets enhanced with this yoga bandha.
• Increased mobility of the diaphragm helps you take deeper and fuller breaths.

Agnisara

"Agni" connotes 'fire' in Sanskrit. In this pranayama the internal fire is stirred up, thus increasing the body heat.

Sequence:

1. Stand erect with your legs fairly apart and hands hanging by the sides.
2. Bend your trunk forward and bend your knees slightly.
3. Place your palms on the corresponding knees.
4. Exhale completely.
5. As in Uddiyana Bandha, retain your breath.
6. Blow out your stomach without inhaling.
7. Keep this for about 2 seconds.
8. Pull in your stomach.
9. Pull in and blow out your stomach 4-6 times.
10. Inhale.
11. Repeat steps 4-10 four to five times.

Caution:

• Do not practice this pranayama after a meal.
• Pregnant and menstruating women should not perform this pose.
• This pranayama should be avoided by people with abdominal surgery.

Benefits:

• This pranayama improves digestion.
• Agnisara is an energy booster.
• This pranayama helps reduce fat from your abs.
• Blood circulation to the digestive system is increased.

Yoga Breathing - Pranayamas

Pranayama is an aspect of Yoga that deals with breathing. It is the breathing process or the control of the motion of inhalation, exhalation and the retention of vital energy. Proper breathing is to bring more oxygen to the blood and to the brain, and to control Prana or the vital life energy.

Savasana - The Corpse Pose

"Sava" means 'corpse' in Sanskrit. In this asana the whole body is relaxed by remaining motionless just like a dead body.

 

 

Sequence:

1. Find a calm and serene place.
2. Dress comfortably.
3. Spread out a mat and lie down on it on your back.
4. Stretch out your legs and keep it adequately apart.
5. Put your hands about a foot away from the body on either side.
6. Keep the knees flexed.
7. Keep the palms upturned and relax your fingers.
8. Drop your chin and sag your lower jaw.
9. Relax your mouth and let the teeth be apart.
10. Close your eyes gently.
11. Continue normal breathing without regulating its rhythm.
12. Continue lying on the floor in this state like a corpse.
13. Free your mind of all thoughts and worries.
14. Relax your entire body and mind.
15. Starting from the head, picture each part of the body and relax it by letting go.
16. Concentrate on your breathing and forget about other parts of your body.
17. The total relaxation phase is that moment from where you'll realize nothing, feel nothing, hear nothing, sense nothing and your mind will be in a blank state.
18. Regain alertness and take a few deep breaths.
19. Join your legs slowly and bring the arms closer to the sides of the body.
20. Open your eyes and get up slowly by first stretching the hands and legs.
21. Sit up and then stand.

 

 

Caution:

• Always practice in a calm dark place.
• Do not move any part of your body unless needed for relaxation.
• Do not yawn at any point of time while practicing the pose.

 

 

Benefits:

• This is the best asana to attain relaxation of mind and body.
• The pose can serve as a stress buster.
• It helps improve your work efficiency.
• It rejuvenates your body.
• Regular practice of Savasana helps overcome insomnia.
• The physical and mental stress and strain during a hectic day can be suitably addressed through a few minutes practice of Savasana.
• Savasana helps overcome fatigue.
• Savasana alleviates headache, angina pectoris and dyspepsia.
• Different pains and aches are effectively healed.
• Spinal abnormalities are rectified.

Anantasana - Sleeping Vishnu Pose

"Ananta" is another name for Vishnu. This pose reflects the sleeping pose of Vishnu on his serpent.

 

 

Sequence:

1. Lie down on the floor on your back, legs extended and hands by the side.
2. Turn to the left, fold your left hand at the elbow.
3. Place the elbow on the ground.
4. Raise your head and support it with the left palm.
5. Place your right hand in front of the chest.
6. Breathe normally.
7. Fold the right leg at the knee and place the toes of right foot on the upper left thigh.
8. Keep the right leg straight so that the knee is pointing up..
9. Hold the big toe of the right leg with your right hand.
10. Breathing normally, hold this posture for about a minute
11. Release the right leg and slowly return to supine position.
12. Turn on the other side and repeat by alternating legs.

 

 

Benefits:

• Anantasana can improve blood circulation.
• This yoga pose helps stretch hamstring and calves.

Akarshan Dhanurasana - Pulled Bow Pose

"Akarshana" means 'pulled' and "dhanur" means 'bow' in Sanskrit. In this pose the final posture resembles an archer when taking aim before shooting an arrow.

 

Sequence:

1. Sit erect on the floor, with hands on the sides and legs stretched out together.
2. Keep your palms resting on the floor.
3. Bend your right leg at the knee, cross it over your left leg and place the foot near the left ankle.
4. Hold the big toe of the right foot by forming a finger lock with your thumb, index and middle fingers.
5. Similarly catch your left big toe with the right hand.
6. Inhale slowly and raise your right foot at the level of the right arm pit.
7. Try to touch your right big toe to the left ear.
8. Simultaneously, the right hand should be pulling the left toe.
9. Concentrate your gaze on the toe of the outstretched leg.
10. Exhale slowly and lower your right leg and place it near the left ankle.
11. Release the big toes and bring the legs back to the starting position.
12. Repeat the same on the other side.

 

Benefits:

• All parts of your body get stretched.
• The arms, shoulders, chest and back gain strength with regular practice.
• Akarshan Dhanurasana helps get thighs and waist into shape.

Yoga Poses

Yoga Asanas or postures are body positions, typically associated with the practice of Yoga. They are intended primarily to restore and maintain a practitioner's well-being, improve the body's flexibility and vitality.

Adho Mukha Svanasana - Downward Facing Dog Pose
In Sanskrit, "Adho" means downward, "mukh" means face and "svan" means dog. In this asana, the practitioner's face is downwards, hence the name.

Akarshan Dhanurasana - Pulled Bow Pose
"Akarshana" means 'pulled' and "Dhanur" means 'bow' in Sanskrit. In this pose the final posture resembles an archer when taking aim before shooting an arrow.

Anantasana - Sleeping Vishnu Pose
"Ananta" is another name for Vishnu. This pose reflects the sleeping pose of Vishnu on his serpent.

Ardha Halasana - The Half-Plough Pose
"Ardha" means 'half' and "Hala" means 'plough' in Sanskrit. This pose is the first step to doing the full Halasana posture.

Chakrasana - Standing Wheel Pose
"Chakra" means 'wheel' in Sanskrit.

 

Chakrasana - The Wheel Pose Supine "Chakra" means 'wheel' in Sanskrit. In the final posture of this pose the arched body resembles the rim of a wheel. Hence the name Chakrasana or Wheel Pose.

Adho Mukha Svanasana

In Sanskrit, "Adho" means downward, "mukh" means face and "svan" means dog. In this asana, the practitioner's face is downwards, hence the name.

Adho Mukha Svanasana - Downward Facing Dog Pose

Sequence:

1. Lie on the floor on your abdomen.
2. Raise your body to position the body on all fours, palms, knees and toes touching the floor.
3. Keep your knees apart and right beneath the hips and the palms a bit ahead of the shoulders.
4. Spread out your fingers.
5. Exhale and raise your knees off the ground.
6. Keep your knees slightly bent and your heels off the ground.
7. Raise your body up further, lengthening your tail bone.
8. Lift your buttocks further up so they face towards the ceiling.
9. Lengthen your thighs and stretch the heels so that they touch the ground.
10. Keep your knees straight but still apart.
11. Roll the upper thighs inward slightly and roll the heels outward slightly.
12. Press your palms on the floor and straighten your arms from the wrists to the tops of the shoulders.
13. Open up your shoulders and move them towards the tailbone.
14. Keep your head in between the two arms.
15. Hold the pose for about a minute. Gradually raise it to three minutes.
16. Return to initial position in reverse order.

Caution:

• Pregnant women should avoid this yoga posture
• If your wrists are sensitive or injured do not perform this yoga posture.

Benefits:

• The yoga pose can be used to overcome stress and depression.
• It improves the digestive system.
• Adho Mukha Svanasana can be very beneficial for patients of high blood pressure, asthma, sciatica and sinusitis.
• The shoulders, legs, spine and whole body get stretched.
• Woman with menopause can benefit from this posture.
• This yoga pose relieves fatigue and rejuvenates the body.