Discover time to yoga, the physical benefits of yoga, the benefits of savasana, yoga for beginners, yoga for weight loss, yoga for period cramps, yoga for acidity, yoga for constipation, yoga for neck and shoulder pain, and yoga for glowing skin.
What is Yoga?
Yoga is a mental, physical, and spiritual practice. It originated in ancient India. It is a mind-and-body exercise for optimizing the health of the body.
Yoga poses are physical postures that promote balance, strength, and flexibility in the body. It is a great way to tone our muscles and shape the body.
We can practice yoga anytime and anywhere without the need for any equipment. We should not perform yoga when we are exhausted, ill, in a hurry, or in acute stress conditions.
Women should avoid regular yoga practice during their
menses. However, they can practice relaxation techniques.
Time to Yoga
We should practice yoga in the morning or the early evening.
An early morning complete yoga session is preferred. After the end of every
yoga session, we must practice Savasana (Corpse Pose).
Savasana pose (Corpse Pose)
Physical Benefits of Yoga
Ø We can
improve our respiratory system. Moreover, we can boost our energy and vitality.
Ø Muscle
strength can be increased and toned.
Ø We can
achieve cardio and circulatory health.
Ø Our
bodies can become more flexible.
Ø We can
improve our athletic performance.
Ø Yoga
helps to maintain a balanced metabolism.
Ø We can protect
ourselves from injury.
Benefits of Savasana 
1 1. Our nervous system improves
2.
Our body gets relaxed
3.
Our memory improves
4.
Our mind gets aligned
5.
Blood pressure gets lowered
6.
Our mental health is improved
7.
It helps to relieve sleeping disorder
Yoga for Beginners
The most common and introductory yoga style is Hatha yoga. Most people experience this style when they attend a yoga class for the first time.
Hatha yoga
Yoga for Weight Loss
Yogic Diet Tips
1.
To maintain our metabolism and energy levels, we
should practice yoga regularly.
2.
We can achieve weight loss by drinking at least
two glasses of lukewarm water on an empty stomach early in the morning.
3.
We should eat at a fixed time at regular
intervals.
4.
Every day, we must follow a healthy routine. We
should prefer home-cooked fresh meals.
5.
We should eat fresh fruits and organic green vegetables
of the season.
6.
Consumption of fast foods and spices should be
avoided or minimized. To maintain the balance of the body, we must avoid
extremely cold or hot meals.
7.
We must chew our food slowly as this helps in
proper digestion. Remember, we must never eat stomach full.
8.
We should always switch off our television and
phone before eating our food and concentrate on the taste and color of the food
while eating it.
9.
We must always eat to satisfy our hunger and not
over-eat.
10. We should drink a lot of fluid and include
buttermilk with our lunch. A little hot water with a pinch of salt and lemon
juice once or twice daily works wonders.
11. We should practice Jala Neti regularly, as it relaxes our minds and protects us from infections. Additionally, it keeps our body and mind healthy.
Jala Neti
Jala Neti
Jala Neti Pot
Jala Neti Salt
12. We must avoid excessive consumption of coffee, tea, table salt, or chocolates, as they affect our nervous system.
Yoga for Period Cramps
You may lack energy during the first couple of menstrual
days when bleeding and cramping are usually heavier. Avoid high-intensity
exercises. Yoga and breathing exercises can help reduce the pain caused by
cramping.
Remember that you should feel better after your yoga practice, and not worse. Menstruation is a normal physiological process.
Yoga or other physical activities are beneficial during
periods. By practicing yoga regularly, your body might feel more comfortable
during the monthly cycles.
You can stimulate blood flow to the pelvic area by
practicing pelvic movements and creating compression around the uterine region.
This type of movement nourishes the pelvic tissue, thus reducing cramps.
1 Apanasana (Knees-to-Chest Pose)
Apanasana (Knees-to-Chest Pose) is beneficial if the period cramps you are experiencing are particularly intense. By this pose, movement, and awareness can be generated in your pelvic area by creating small circles.
This pose offers some relief without requiring too much active movement if you are in the initial days of your period.
2 Supta Matsyendrasana (Supine Spinal Twist)
You can try a Supta Matsyendrasana (Supine Spinal Twist) on
your back if you would like to avoid a seated twisting posture. With this
gentle twist, you can generate movement in your pelvic region using little
energy from your body. If your cramping is bearable, you can twist deeper in
this pose. However, a slight twist will still offer your body some relief.
3 Balasana (Child’s Pose)
Stay at the traditional version of Child’s Pose if you feel relief. Do a wide-legged Child’s Pose by placing a towel at the crease of your hips. Just above your pelvis, have that compression against the space to help nourish the tissue. This pose generates a lot of relief in your pelvic region.
4 Ardha Matsyendrasana (Half Lord - Fish Pose)
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Ardha Matsyendrasana (Half Lord - Fish Pose) relieves
painful period cramps by generating movement throughout your midsection. You
can maintain the health of the tissues by contracting through your midsection
with this seated twist. Be sure to twist it as much as you are comfortable.
5 Utthita Trikonasana (Revolved Triangle Pose)
If you want more movement in your practice, try Utthita Trikonasana (Revolved Triangle Pose). By this pose, you can reap the benefits of seated twisting postures. In this pose, you will continue to support the tissue in your pelvic region, stimulating blood flow to help relieve those period cramps. Place a block beneath your bottom to prevent yourself from wringing too deep while trying to reach your foot fingers.
6 Utkata Konasana (Goddess Pose)
This pose is very beneficial for opening up the pelvic region. However, you should avoid this posture if you have very intense period cramps. This pose can help support the tissue around the pelvic area, reducing the period of pain.
Yoga for Acidity
The following yogas are beneficial for curing acidity.
- Marjaryasana
- Kapalbhati Pranayama
- Vajrasana
- Supta Baddha Konasana
- Camel Pose or Ushtrasana
- Paschimottanasana
- Ardha Matsyendrasana
Marjaryasana
Kapalbhati Pranayama
Vajrasana
Supta Baddha Konasana
Camel Pose or Ushtrasana
Paschimottanasana
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Ardha Matsyendrasana
Yoga for Constipation
Dhanurasana (Bow Pose)
Dhanurasana
You can strengthen your abdominal organs by practicing Dhanurasana or the Bow Pose. Gas and digestion problems can be cured by practicing Dhanurasana daily. This pose prevents diseases in the body by aiding elimination through intra-abdominal pressure.
Bhujangasana (Cobra Pose)
Bhujangasana
Bhujangasana (Cobra Pose) improves the function of the digestion system by strengthening the abdominal muscles and cleaning the entire digestive tract. We can cure constipation and indigestion problems with this pose.
Halasana (Plough Pose)
Halasana
Halasana (Plough Pose) reduces stress and strengthens the back muscles. It helps in better digestion by stimulating the abdominal viscera and the organs.
Vajrasana (Adamant Pose)
Vajrasana
This pose corrects postural defects. Blood circulation in the abdominal region is improved. We can cure stomach disorders, digestive problems, and chronic constipation. Vajrasana (Adamant Pose) strengthens the digestive tract and digestive organs. Moreover, it enables flexibility of lower limbs.
Pavanamuktasana (Wind-Relieving Pose)
Pavanamuktasana
Pavanamuktasana (Wind-Relieving pose) improves the digestive system and removes gas. You can get much relief from intestinal gases as this pose quickens gas movement and releases it from the body.
Paschimottanasana (Forward Bending Pose)
Paschimottanasana
Paschimottanasana (Forward Bending Pose) cures digestive and constipation disorders. The abdominal viscera gets massaged due to the deep intra-abdominal compression. This pose helps to cure weak digestion, constipation, and liver problems. Moreover, this pose stimulates and strengthens the abdominal organs and back muscles.
Pranayama IV
Pranayama IV
This asana is a very effective breathing exercise by which the abdominal muscles strengthen, and the digestive system improves due to the movement of the belly. Regular practice of Pranayama IV will cure other ailments like acidity, stomach disorders, and insomnia. It also reduces belly fat.
Yoga for Neck and Shoulder Pain
When you get stressed, you feel pressure on the shoulder and neck. Stress accumulates on your shoulder and neck muscles as these are very sensitive to stress. Most people spend long hours sitting in front of computers or using mobile phones without moving their bodies. This results in stiffness in the shoulder and neck, which leads to pain over some time.
Poor sitting posture and constant leaning over something
causes neck and upper back pain. These habits may weaken the shoulder and neck
muscles over some time. We must know that our bodies are not for sitting
throughout the day.
Yoga is very effective for easing shoulder and neck pain. It
helps to stretch, mobilize, and strengthen the muscles around your neck, upper
back, and shoulder. We can reap many benefits from yoga if we practice it
regularly.
Fish Pose
Fish pose or matyaasna
First, lie down on your back, keep your feet together, and rest your arms beside you. Then, place your hands under your hips while keeping your palms on the ground. Bring your elbows together.
While inhaling, lift your chest and head from the floor. Gently, lower your head. Touch your forehead to the floor. Take a few breaths while staying in the same pose, and then release from the pose.
Fish pose or matyaasna relieves shoulder and neck pain effectively.
Bow Pose
Bow pose
Lie down on your stomach and keep your arms resting beside you. Then, bend your knees, take your arms behind your back, and grab your ankles.
While inhaling, pull your legs up and lift your legs, chest, and back from the floor. Focus your eyesight in the front and breathe. Stay in this pose for 6 to 8 breaths and then release gently.
Bow pose opens your shoulder and neck muscles. It also strengthens your arms and legs muscles. This pose also makes your back muscles more flexible.
Rabbit Pose
Rabbit pose or Sasangasana
In the rabbit pose, start from the child pose and grab your heels with your hands. Bring your forehead towards your knees while keeping your crown on the floor.
While inhaling, hold your knees, lift your hips upwards, and roll onto the crown of your head while trying to keep your forehead close to your knees as much as possible.
Hold this pose for at least 4 to 8 breaths and release gently. This yoga, known as sasangasana, lengthens and strengthens your spinal cord. Moreover, it stretches your neck, back, and arm muscles. Further, it releases the tension from your neck and back muscles.
Thread Needle Pose
Thread Needle Pose
Start from a tabletop position. Keep your wrist underneath your shoulder and knees underneath your hips. While inhaling, take your right arm above your head. Then, while exhaling, reach your right arm underneath your left arm and lower your right shoulder and ears onto the mat.
Balance your whole body weight onto your knees while keeping them straight. Stay in this position for 6 to 7 breaths and then release gently. Repeat this pose with your left hand.
Thread needle pose opens up the muscles of the shoulder and compresses the muscles of the upper chest.
People with severe back pain, spondylitis, herniated discs,
arthritis, high blood pressure, migraine, or any other ailment should refrain
from Thread Needle Pose.
Yoga for Glowing Skin
1. Bhujangasana (Cobra Pose)
Bhujangasana (Cobra Pose)
2. Matsyasana (Fish Pose)
Matsyasana (Fish Pose)
3. Halasana (Plow Pose)
Halasana (Plow Pose)
4. Sarvangasana (Shoulder Stand Pose)
Sarvangasana (Shoulder Stand Pose)
5. Trikonasana (Triangle Pose)
Trikonasana (Triangle Pose)
6. Shishuasana (Child Pose)
Shishuasana (Child Pose)
Please take proper training from a certified yoga instructor before practicing any yoga on your own.
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