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Yoga definition
The word yoga means 'to join, to bring together', which focuses on bringing harmony between the mind and the body. It is an art and science of healthy living. The word 'yoga' is derived from the Sanskrit root 'yuj', which means 'to join' or 'to connect' or 'to unite'.
Principle of yoga
Some of the major principles about yoga are: Yoga means 'to join'. Yoga is made up of physical exercises, meditation, breathing techniques, and postures. The purpose of yoga is to achieve a state of Samadhi by the union of soul and God. Yoga brings the individual consciousness to the universal consciousness. It indicates harmony between mind and body, man and nature. There are eight parts of yoga: Yama Niyama Asana Pranayama Pratyahara Dharana Dhyana Samadhi There are four broad classifications of yoga: Karma Yoga Bhakti Yoga Gyan Yoga Kriya Yoga Practice of yoga keeps a person healthy. Yogic diet is simple, natural, and healthy. One should have a calm mind for practicing yoga. One should be steadfast in efforts for practicing yoga.
Types of yoga asanas
Asanas in supine
1. Pavanmuktasana
Pavanmuktasana, also known as the “wind-relieving pose” or “gas releasing pose”, is a beneficial yoga asana for various health benefits: How to practice:
- Lie on your back with your legs straight.
- Bring the right knee towards the chest.
- Hold the knee with the hands.
- Slowly raise the head and shoulders off the floor.
- Bring the knee close to the nose.
- Hold for 5-10 breaths.
- Release and repeat with the left knee. Benefits:
- Relieves gas, bloating and digestive problems.
- Stimulates the abdominal organs and improves digestion.
- Helps relieve constipation.
- Reduces back pain and sciatica.
- Stretches the neck and shoulders.
- Calms the mind and promotes relaxation. Variations:
Variations:
- Supported Ardha Halasana: Use a block or strap on the back.
- Dynamic movement: Gently move the legs.
- Advanced variations: Lift or bend the legs. Precautions:
- Avoid during pregnancy, especially in the third trimester.
- Not recommended for severe back injuries or spinal problems.
3.Halasana
Halasana, or plow pose, is a foundational yoga posture with numerous benefits: Practice pose:
- Lie on your back with legs straight.
- Inhale and raise your legs above your head.
- Slowly move your legs behind your head.
- Hold for 5-10 breaths.
- Exhale and slowly raise your legs. Benefits:
- Stretches the neck, shoulders, and upper back.
- Relieves tension in the cervical spine.
- Increases flexibility in the hips and knees.
- Stimulates abdominal organs and digestion.
- Calms the mind and promotes relaxation. Variations:
- Supported Halasana: Use a block or strap under the back.
- Dynamic movement: Move the legs slowly.
- Advanced variation: Lift or bend the legs.
Precautions:
- Avoid during pregnancy, especially in the third trimester.
- Not recommended for severe back injuries or spinal problems.
- Modify or avoid if you have neck or shoulder discomfort.
4. Setubandhasana
Setubandhasana, or the Bridge Pose, is a beneficial yoga posture: Practice:
- Lie on your back with knees bent.
- Keep feet hip-width apart, parallel to each other.
- Inhale, lift the hips toward the ceiling.
- Contract the glutes and lower back muscles.
- Hold for 5-10 breaths.
- Exhale, slowly lower the hips. Benefits:
- Strengthens the back muscles and glutes.
- Stretches the chest, shoulders, and neck.
- Improves spinal flexibility and posture.
Benefits:
- Strengthens core, improves balance.
- Tones abdominal muscles.
- Improves posture, reduces back pain.
- Increases flexibility in hips, knees.
- Calms mind, helps focus. Variations:
- Supported Naukasana: Use block or strap under back.
- Dynamic movement: Rock the boat.
- Advanced variation: Raise or bend the legs. Precautions:
- Do not perform during pregnancy, especially during the third trimester.
- Not recommended for severe back injuries or spinal problems.
- Modify or avoid if you have neck or shoulder discomfort.
6. Matsyasana!
Matsyasana, or fish pose, is a beneficial yoga asana: How to do:
- Sit on the floor with legs crossed (padmasana).
- Place hands under hips for support.
- Inhale, arch the back and lift the chest.
- Exhale, lower the head and touch the head to the floor.
- Stay for 5-10 breaths. Benefits:
- Stretches the neck, shoulders and upper back.
- Improves flexibility in the thoracic spine.
- Improves breathing capacity.
- Stimulates the thyroid gland.
- Calms the mind and promotes relaxation. Variation:
- Supported Matsyasana: Use a block or strap under the back.
- Dynamic movement: Gently move the body.
- Advanced variation: Lift or bend the legs. Precautions:
- Do not do during pregnancy, especially during the third trimester.
- Not recommended for serious back injuries or spinal problems.
- Alter or avoid if you have neck or shoulder discomfort.
7. Shavasana!
Shavasana, or corpse pose, is a foundational yoga posture: How to practice:
How to practice:
- Lie on the back with legs straight.
- Inhale, raise the legs above the head.
- Support the back with the hands.
- Raise torso, shoulders and legs.
- Hold for 5-10 breaths. Benefits:
- Stimulates the thyroid gland.
- Improves blood circulation, digestion.
- Strengthens shoulders, neck and back.
- Improves flexibility in shoulders.
- Calms the mind, promotes relaxation. Variations:
- Supported Sarvangasana: Use a block or strap.
- Dynamic movement: Move gently.
- Advanced variation: Raise one leg. Precautions:
- Do not perform during pregnancy, especially during the third trimester.
- Not recommended for severe back injuries or spinal problems.
- Modify or avoid if you have neck or shoulder discomfort.
Asanas in prone
Here are some yoga asanas that are beneficial when done on the stomach (face down):.
1. Bhujangasana!
Bhujangasana, or cobra pose, is a beneficial yoga asana: How to practice:
- Lie on your stomach and place hands under shoulders.
- Inhale, press palms together and lift chest up.
- Keep shoulders down, neck long.
- Hold for 5- 10 breaths.
- Exhale, slowly lower down. Benefits:
- Strengthens back muscles.
- Increases flexibility in shoulders, chest.
- Increases spinal flexibility.
- Relieves stress, anxiety.
- Improves circulation, respiration. Variations:
- Supported Bhujangasana: Use a block or strap.
- Dynamic movement: Move gently.
- Advanced variation: Raise legs, arms.
Variations:
- Reclining Ardha Shalabhasana: Use a block or strap.
- Dynamic movement: Move gently.
- Advanced variation: Lift both legs. Precautions:
- Do not do during pregnancy, especially during the third trimester.
- Not recommended for serious back injuries or spinal problems.
- Alter or avoid if you have neck or shoulder discomfort.
3. Dhanurasana!
Dhanurasana, or bow pose, is a beneficial yoga posture: How to practice:
- Lie on your stomach and extend your arms.
- Bend knees, bringing ankles toward buttocks.
- Reach back, grasp ankles.
- Inhale, lift chest, legs, and head.
- Hold for 5-10 breaths.
- Exhale, slowly lower down. Benefits:
- Strengthens the back muscles.
- Improves flexibility in chest, shoulders.
- Improves spinal flexibility.
- Stimulates abdominal organs.
- Relieves stress, anxiety. Variations:
- Supported Dhanurasana: Use a block or strap.
- Dynamic movement: Move gently.
- Advanced variation: Lift up. Precautions:
- Do not perform during pregnancy, especially during the third trimester.
- Not recommended for serious back injuries or spinal problems.
- Modify or avoid if you have neck or shoulder discomfort.
5. Makarasana!
Makarasana, or crocodile pose, is a beneficial yoga asana: How to practice:
- Lie on your stomach with your arms extended.
- Place the right knee over the left knee.
- Place forehead on floor.
- Inhale, extend arms.
- Exhale, relax.
- Place the left foot on the right thigh.
- Hands on knees, back straight.
- Stay for 5-10 breaths. Benefits:
- Increases flexibility in hips, knees.
- Improves spinal alignment.
- Calms the mind, promotes relaxation.
- Supports meditation.
B. Siddhasana (Perfected Pose)
How to practice:
- Sit on the floor with legs crossed.
- Place the right heel near the perineum.
- Place the left foot on the right thigh.
- Hands on knees, back straight.
- Stay for 5-10 breaths. Benefits:
- Strengthens pelvic floor muscles.
- Increases flexibility in hips, knees.
- Improves spinal alignment.
- Supports meditation.
C.Sukhasana (Easy Pose)
How to practice:
- Sit comfortably on the floor.
- Keep legs crossed, shoulders relaxed.
- Place hands on knees or lap.
- Stay for 5-10 breaths. Benefits:
- Relaxes the whole body.
- Increases flexibility in hips, knees.
- Improves spinal alignment.
- Supports meditation, relaxation.
2.Yogamudrasana!
Yogamudrasana, or the Seal of Yoga Pose, is a beneficial yoga asana: How to practice:
- Sit in Padmasana (Lotus Pose).
- Interlace your fingers behind the back.
- Inhale, lengthen the spine.
- Exhale, bend forward, keep arms straight.
- Hold for 5-10 breaths.
- Lengthen the spine, relax the shoulders.
- Place hands on thighs or lap.
- Stay for 5-10 breaths. Benefits:
- Stretches knees, ankles, feet.
- Strengthens quadriceps, calf muscles.
- Increases flexibility in the hips.
- Improves spinal alignment.
- Calms the mind, promotes relaxation. Variations:
- Supported Virasana: Use a block or strap.
- Dynamic movement: Move gently.
- Advanced variation: Bend the knee more. Precautions:
- Do not do during pregnancy, especially during the third trimester.
- Not recommended for serious knee injuries or surgery.
- Modify or do not do this if you have knee or ankle problems.
5. Gomukhasana!
Gomukhasana, or cow face pose Bhadayak yoga asana is:
How to practice:
- Sit with legs spread apart.
- Bend knees, bring feet together.
- Place right knee over left knee.
- Hold ankles or calves.
- Lengthen spine, relax shoulders.
- Stay for 5-10 breaths. Benefits:
- Stretches hips, thighs, calves.
- Improves flexibility in shoulders.
- Improves spinal alignment.
- Relieves stress, anxiety.
- Aids digestion. Variations:
- Supported Gomukhasana: Use blocks or strap.
- Dynamic movement: Move gently.
- Advanced variation: Bend knee more. Precautions:
- Do not do during pregnancy, especially during the third trimester.
- Not recommended for severe hip or knee injuries.
