Yoga For Overall Well Being

    • nitya.shukla@timesgroup.com
    • Publish Date: Oct 14 2016 5:53PM
    • |
    • Updated Date: Oct 14 2016 5:59PM
Yoga For Overall Well Being

For great skin, practice the following asanas regularly.


(Trikonasana)

Trikonasana: Practicing the triangle pose opens out your lungs and heart, increasing your intake of oxygen and regenerating your red blood cells. This helps prevent the onset of fine lines and wrinkles.
Sarvangasana: The shoulder stand is great to get blood circulation going towards your face, and helps slowly rid your skin of blemishes and dry skin. 

 
Halasana: The plough pose helps digestion, and gets your digestive juices going. This in turn cleanses your body of toxins that reflect on the face by way of dullness and acne.
Matsyasana: The fish pose sets your thyroid function in order, and gives a good stretch to the muscles of your face and neck, resulting in firmer and more toned skin.

To deal with constant bloating/or gassy stomach, practice these:  

Apanasana: Lie down flat on the ground and bring your knees up to your chest. Roll yourself onto your lower back as best as you can. Go ahead and rotate your knees in big or small circles, based on your comfort level. Then, bring your knees to one side as you spread your arms on either side of you at shoulder level. As you do so, take at least 10-30 deep breaths. Switch to the other side.  
Seated heart opener: Sit down on your heels and place your palms behind you, with your fingers pointing outward. Puff out your chest and arch your back till you feel a stretch on your back. Raise your head towards your back to increase the stretch in your throat and to open up your chest. 
 
Modified apanasana: A variation to the first stretch, this stretch is applied to each leg, one at a time. Extend your left leg as you bring your right knee up. Hold it in that position for at least five breaths. Switch to the other side. 
Seated spinal twist: Sit down on the floor with your legs extended. Bend your right knee up until your heel is close to your other knee. Twist your torso to the right as you take your right arm and place it on the outer part of your knee. Stay in this position for five breaths. Release and switch to the other side. 
 

(child's pose)
 
Child’s pose: Your workout should end with this resting pose. Sit on your heels and stretch your arms out as you lean forward and place your forehead on the floor. Keep your back straight and stay in this position for at least five breaths.

Stretches to cleanse the stomach of toxins: 


(side stretch)

Side-to-side chair twists: Stand with your feet together and sink your hips down as if in a sitting position. Fold your hands right in the middle of your chest and take a deep breath. As you exhale, twist your body all the way to the right until your left elbow passes your right thigh. Repeat the same exercise to your left for  around  5 sets. 
Reclined twist: Lie down flat on the ground and pull your knees up to your chest. Spread your arms out at shoulder length with your palms face down. Keep your legs pressed together as you bring them to your right, keeping the upper half and shoulders grounded. Inhale, and as you exhale turn your head to your left. Hold for a few breaths and repeat the same on the other side. The upper half of your body should stay stagnant, as the only rotation that happens will be on your lower and mid-back. 

Side boat pulses: Sit on the ground with your knees bent as you bend back the upper half of your body at a 45-degree angle. Stretch your arms out until your palms brush the side of your knees. Lift your legs off the ground maintaining its “V” position. Stretch your arms out to your right as your knees turn to your left. Return to the centre and then repeat on the left side. Repeat this sequence at least 10 times on each side.
Bow: Lie face down on the ground. Bend your knees and take a hold of your ankles. As you pull your ankles up off the ground, lift your face and chest up. Try to maintain this position for at least 5 deep breaths. 
Shoulder stand: Lie down on the ground and take your hands to your lower back for support. Keep your elbows about shoulder-width apart. With your legs together, bend the knees slightly and then lift your legs up to the ceiling. Take 5 deep breaths. Then, slowly bend your knees back, and with the support of your arms on your back, lower your back and your legs back onto the ground.

If you are new to yoga, avoid these rookie mistakes: 

Be aware of medical conditions: Be mindful of any medical conditions that you have. If you suffer from high blood pressure, for example, you should be careful about the form of yoga that you choose.
Be basic: There are several different forms of yoga, such as hatha yoga, power yoga, bikram yoga, and aqua yoga. Know which form you plan to practise. Most styles are based on the basic yoga poses called asanas and incorporate basic breathing exercises called pranayama. Ideally, it’s best to stick to the most traditional form which is physical in nature.      
Breathe: Sounds simple enough, right? Often times, when the postures get complex, rookies tend to forget to breathe. But breathing is the foundation of yoga, and is considered the highest form of purification and de-toxification.  It’s important to keep your breathing steady, and inhale and exhale at the right moment during an exercise. 
 
Pushing too hard: The need to prove yourself or match up to those at a much more advanced level is quite common in a rookie. Yoga is an art form for the body and requires a significant amount of patience, dedication, and care. Do not force yourself if you find an exercise too difficult. Instead, listen carefully to your yoga instructor and do the best that you can. 
Be consistent: After achieving a few basic routines, many tend to let daily life distract them, and eventually drop out of classes. Consistent practise about two to three times a week is crucial. Give your body enough time to eventually open up and advance through. 

Do you swear by yoga? Tell us what got you hooked? And your favourite asana! Comment. 


 

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Comments

Sarath Kumar RM Bethel Mat Hr Sec School

I don''t do yoga but these asanas are really wonderful. Probably I would practice it from now on.

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