Yoga for beginners at home
The third part of yoga is ‘Asana’. Keeping the body in different positions and keeping it comfortably stable in any one position is called ‘Asana’. Various Yogis have concluded after using various types of Asanas and Pranayama on themselves.
The practice which brings control over the body, mind, and senses is called ‘Asana’. Being a part of yoga, the asanas are called ‘Yogasana’. Through Yogasanas, we can gain control over our diseases and attain health and stay healthy.
Method and rules of yoga
The benefits of doing Yogasanas will be available only when they are done according to the rules and methodically. Therefore, before doing yoga, the following instructions should be followed.
1. Waking up before sunrise in the morning, retiring from defecation, etc., should do asanas.
2. It is good if asanas are done after taking a bath. Asanas can be done even before taking a bath. But one should take a bath for at least half an hour after doing the asana.
3. Asanas should be done on an empty stomach only. Only Vajra-asana can be done after having food.
4. Asanas should be done only by spreading clothes on flat ground. By sitting on the ground without a bed, the magnetic power of the land adversely affects it.
5. Asanas should be wearing minimal and loose clothes according to the weather.
6. Asanas should be done in an open place under the open sky.
7. Direct strong wind should not blow on the body while doing asanas.
8. One should not talk while doing asanas. Breathing should be done through the nose and breathing should be done through the nose only.
9. Asanas or Pranayama should not be done in the condition of being unwell. Pregnant women can do asanas till three months into pregnancy. Asanas should not be done after three months.
10. Asanas should be done easily, that is, no part of the body should be jerked while doing asanas.
11. The order of doing asanas should be such that after doing the first asana, there should be an asana of the opposite action.
For example, Ustrasana after Paschimottasana, Matsyasana after Sarvangasana
12. Shavasan should be done before and at the end of all major asanas.
standing postures
Ardhachandrasana
In this asana, the shape of the body becomes half-moon shaped. That’s why it is called Ardhachandrasana
Method
Stand straight in a straight position, that is, the heels and toes are together, the fists of the hands are open and the hands are adjacent to the body.
Slowly raise both hands up from the sides. Join both hands above the head with the support of the thumbs. The palms will remain open and facing in front.
Now bend the whole body backward. Stay in this position for some time. This is a perfect position. Slowly come back to normal position. Yoga for beginners
Benefit
1. The muscles of the back become flexible.
2. Adequate exercise of the internal organs of the body.
3. Brain gets power.
4. The length of the body increases.
Virabhadrasana
Method
Open both legs to the sides with or without jumping. Both hands will be at the sides, palms will be toward the ground. Change the direction by turning the body to the right, and rotating the paws of both feet as per the need.
Join both hands by taking them above the head. The elbow will remain straight. After that, bend the right knee and press the body down.
The left leg and the thigh of the right leg will remain in a straight line. This is a perfect position. Do the same action in the other direction i.e. from the left side.
Benefit
1. Thighs and calves become strong.
2. Shoulders are strong.
3. The pain of sciatica ends.
4. The chest is wide.
Tree pose
In this asana, a tree-like shape is formed by standing on one leg. That’s why it is called Vrikshasana. Method: Raise the right leg and place it at the base of the left thigh.
While raising both hands at the sides, slowly bring them above the head and mix them. Pull the body upwards. Stop breathing This is a perfect position. Do this asana with the other leg as well.
Benefit
1. Mental balance remains fine.
2. Length increases.
3. The muscles of the hands become flexible.
4. Shoulder pain goes away.
Siting to be The Post
Baddha Padmasana
Holding the toes of the feet with both hands, tie the padmasana. That’s why it is called Baddha Padmasana.
Method
First of all, apply Padmasana. The heels should remain close to the stomach and the claws should come out from the top of the thighs.
Now bring the left hand from behind the back and hold the toe of the right foot and bring it from behind the back with the right hand and hold the toe of the left foot.
The waist, back, spine, and neck should be straight. This is a perfect position. Breathe normally, and exhale. Stay in this position for some time and come back to normal.
Benefit
1. Bonded Padmasana increases strength.
2. The chest is broad.
3. The pain in the neck, shoulder, and back ends.
4. The pain of sciatica also ends.
5. Blood circulation is fast.
6. It is beneficial for people who work while sitting on a chair
7. Women’s breasts are athletic. Milk descends in sufficient quantity.
Vakasan
Vak means heron. With this asana, the position of the body becomes like that of a heron. so itVakasan is called.
Benefit
With this asana, the muscles and nerves of the hands and arms become well-formed and strong. chest
Paschimottanasana
By doing this asana, the back part of the body, from the neck to the waist, gets stretched. That’s why it is called Paschimottanasana.
Method
Spread both legs towards the front. The heels and claws will remain together. Extend both hands towards the front. The palm will remain downwards and do Kumbhak by inhaling.
Now exhale while exhaling and hold the thumbs or soles of both feet with your hands. Keep your stomach pressed, bend forward, and rest your head on your knees. Do not let the knees rise up. Stay in this position for 30 seconds. This is a perfect position.
Benefit
1. Pashmiottanasana makes the entire back part flexible.
2. Enlarged abdomen and obesity decrease.
3. The stiffness of the spine ends.
4. Old age doesn’t come soon.
5. Sciatica and back pain go away.
6. Diseases of the liver, spleen, intestines, and piles end.
7. Gastrointestinal gets illuminated and appetite increases.
8. It is also beneficial in catarrh, cold, and dreams.
Lie Down to be The Pos
Shalabhasan
In this asana, the position of the body becomes like that of a grasshopper. That’s why it is called Shalabhasana.
Method
Lie down on the ground on your stomach. Keep the palms of both hands up and keep them under both thighs. Keeping the chin on the ground, raise the head a little higher. Now raise both legs up while putting pressure on both the arms and chest.
The legs will not bend at the knees. Raise the part of the feet from the toe to the navel. Do Kumbhak by holding your breath inside. This is a perfect position. After stopping for some time, slowly come back to the normal position.
Benefit
1. Legs become strong and shapely.
2. There is strength in both small and large intestines.
3. Stomach diseases go away.
4. Liver and kidney diseases are beneficial.
5. Lungs become strong.
6. Spinal cord becomes flexible.
7. Hernia disease is cured.
