KIRAN ATMA: Yoga Asanas
Showing posts with label Yoga Asanas. Show all posts
Showing posts with label Yoga Asanas. Show all posts

Yoga Asanas For Stress Relief - Tadasana Urdhva Hastasana - Mountain Pose With Stretched Arms




    With the arms stretched skyward, this is a variant of the mountain stance. 


    • In Sanskrit, urdhva means "upward," while hasta means "hands." 
    • This is suggested for individuals who work in sedentary jobs since it works the arms, shoulders, wrists, knuckles, and fingers. 




    BENEFITS


    • Helps to treat depression and boosts self-confidence

    • Tones and stimulates the abdomen,pelvis, torso, and back

    • Relieves arthritis

    • Reduces sciatic pain

    • Strengthens the knee joints

    • Stretches the hamstring muscles

    • Corrects flat feet 



    PRECAUTIONS


    • If you experience stress-related headaches, a migraine, eye strain, low blood pressure, osteoarthritis of the knees, bulimia, diarrhoea, sleeplessness, or leukorrhoea, do not practice this asana. 
    • Hold the position for no more than 15 seconds if you have high blood pressure. 
    • Keep your feet apart if you have a slipped disc. 
    • Keep your toes together and your heels apart if you have a prolapsed uterus. 



    PROPS - A WALL 


    A wall will assist you with properly aligning your body, making pose changes simpler, and providing stability to the final posture. 



    INSTRUCTIONS


    1 Stand in Tadasana on an even, exposed surface in your bare feet.

    • Exhale and raise your arms to shoulder level in front of you, extending from your waist. 
    • Keep your hands facing each other and open. 

    2 Raise your arms perpendicular to the floor over your head.

    • Extend your fingers and arms.
    • Your shoulder blades should be pressed against your body. 

    3 Stretch your arms further up from your shoulders, parallel to one other.

    • Wrists, palms, and fingers should be extended towards the ceiling.
    • You should feel a stretch on both sides of your body. 

    4 Pull your lower abdomen in tight. 

    • Turn your wrists so that the palms of your hands face front.
    • For 20–30 seconds, hold the position. Breathe slowly and evenly.


    You may also want to try out some more Yoga Asanas For Stress Relief Here.


    You may also want to read more about Yoga here.

    You may also want to read more about Yoga Asanas and Exercises here.



    Yoga Asanas For Stress Relief - Tadasana Gomukhasana - Mountain Pose With Cow Faced Arms



      In the ultimate posture of this asana, the interconnected hands form the shape of gomukha, which means "cow's face" in Sanskrit. 


      • Tadasana, or mountain position, is a variant of this asana. 
      • It stimulates the shoulders and back muscles. 
      • Arthritis in the shoulders, elbows, wrists, and fingers may be relieved by stretching the arms. 



      BENEFITS


      • Improves breathing by opening up the chest

      • Strengthens knee joints

      • Reduces sciatic pain

      • Corrects flat feet

      • Boosts confidence and helps to treat depression

      • Alleviates cervical spondylosis



      PRECAUTIONS


      • If you have a heart problem, migraines, eye strain, sleeplessness, low blood pressure, osteoarthritis of the knees, diarrhoea, or leukorrhoea, avoid this asana. 
      • Keep your feet approximately 25cm (10in) apart if you have had polio or other congenital abnormality of the legs, or if you are knock-kneed. 
      • Keep your big toes together and your heels slightly apart if you have backache, a slipped disc, a prolapsed uterus, or wrist discomfort. 




      INSTRUCTIONS


      1 Stand in Tadasana on an even, exposed surface in your bare feet. 

        • Place the back of your left hand on the center of your back with your left arm behind you. 
        • Raise your right arm in the air. 
        • Bend your right elbow and bring your hand down, palm towards the body. 

      2 Interlink the fingers of both hands by placing your right palm on top of your left palm.

        • If you're having trouble, touch the fingers of both hands together. 
        • Allow yourself time to adapt to the motion rather than forcing your arms to bend. 
        • Relax your arms consciously. 
        • To generate space between your chest and your upper right arm, open your right armpit. 
        • Maintain a straight right elbow and a close right forearm to your head. 
        • Continue to lower your left elbow. 
        • Then, on your back, put the back of your left wrist. 
        • For 20–30 seconds, hold the position. Rep the posture on the other side.


      You may also want to try out some more Yoga Asanas For Stress Relief Here.


      You may also want to read more about Yoga here.

      You may also want to read more about Yoga Asanas and Exercises here.



      Yoga Asanas For Stress Relief - Tadasana Paschima Namaskarasana - Mountain Pose With Rear Salutation



        The hands are folded behind the back in the Indian salutation of namaskar, which means "greeting." 


        • This stretch requires a great deal of upper-body and arm flexibility. 
        • Paschima Baddha Hastasana should be practiced until your shoulder, elbow, and wrist joints are flexible enough to execute this asana comfortably. 



        BENEFITS


        • Relieves cervical spondylosis

        • Increases upper-body flexibility, arms, elbows, and wrists

        • Strengthens knee joints

        • Reduces sciatic pain

        • Corrects flat feet 



        PRECAUTIONS


        •  If you experience stress-related headaches, a migraine, low blood pressure, sleeplessness, osteoarthritis of the knees, bulimia, diarrhoea, or orleukorrhoea, do not practice this asana. 
        • Do not hold the position for longer than 15 seconds if you have high blood pressure. 
        • Keep your feet 20cm (8in) apart if you have had polio, are knock-kneed, or have a balance issue. 
        • Keep your feet together and knees apart if you have back pain, a slipped disc, or a prolapsed uterus. 




        INSTRUCTIONS


        1 Stand in Tadasana  on an even, exposed surface with your bare feet. 

          • Turn your arms in and out a few times, gently. 
          • Take your hands behind your back and connect your fingers, pointing at the ground. 
          • Your thumbs should be resting on your lower back. 
          • Moving your elbows back and rotating your wrists will cause your fingers to spin and point upward, first to your back and then upward. 

        2 Move your hands up your back, between your shoulder blades, and press them together. 

          • Keep your hands together from the base to the tips of your fingers. 
          • Extend your upper arms and chest by pushing your elbows down. 
          • Make an effort to keep your chest and armpits open. 
          • Maintain a relaxed neck and shoulders. 
          • For 30–60 seconds, hold the position. Breathe slowly and evenly.


        You may also want to try out some more Yoga Asanas For Stress Relief Here.


        You may also want to read more about Yoga here.

        You may also want to read more about Yoga Asanas and Exercises here.



        Yoga Asanas For Stress Relief - Paschima Baddha Hastasana - Mountain Pose With Rear Folded Arms



          Paschima baddha hastasaname means "hands folded at the back" in Sanskrit. 

          • Baddha is a Sanskrit word that meaning "bound" or "captured." 
          • This asana is a simplified form of Tadasana Paschima Namaskarasana, and it helps you prepare for the normal posture, which requires more flexibility and arm and back extension. 




          BENEFITS


          • Aids in the treatment of cervical spondylosis

          • Relieves arthritis of the shoulders, arms, wrists, and fingers

          • Strengthens knee joints and reducessciatic pain

          • Corrects flat feet 



          PRECAUTIONS


          • If you have angina, stress-related headaches, a migraine, eyestrain, sleeplessness, low blood pressure, osteoarthritis of the knees, leukorrhoea, or bulimia, do not practice this asana. 
          • Keep your feet apart if you have a slipped disc. 
          • Keep the tips of your big toes together and your heels apart if you have a misplaced uterus. 
          • Keep your feet at least 25cm (10in) apart if you've had polio or have any balance issues. 



          INSTRUCTIONS


          1 Stand in Tadasana on an even, exposed surface in your bare feet. 

            • Hold your left arm slightly above the elbow and your right arm behind your back. 
            • Take your left arm behind your back and bend it. 
            • Imagine dragging the skin, muscles, and bones of your legs up to your waist by stretching both legs. 

          2 With your left hand, hold your right arm slightly above the elbow. 

            • You should have a strong but not too tight grip. 
            • Maintain a firm grip on your back with your forearms. Slightly turn your upper arms. 
            • Your elbows should be pushed back but not lifted. 
            • Hold the position for 20–30 seconds at first. 
            • Increase the length to 1 minute with practice. Breathing should be even all the way through.


          You may also want to try out some more Yoga Asanas For Stress Relief Here.


          You may also want to read more about Yoga here.

          You may also want to read more about Yoga Asanas and Exercises here.



          Yoga Asanas For Stress Relief - Tadasana Urdhva Baddhanguliyasana - Mountain Pose With Fingers Locked



            This is a modified version of Tadasana, or "mountain position." 


            • In Sanskrit, urdhva means "upward," baddha means "caught" or "bound," and anguli means "fingers." 
            • The brain is calm yet attentive in this position, and you are aware of the extreme stretch of your whole body, from your feet to your interlaced fingers. 
            • Feel the energy run up your knuckles from your feet. 



            BENEFITS


            • Boosts confidence and aids in the treatment of depression

            • Relieves arthritis

            • Stretches the shoulders, arms, wrists, and fingers

            • Aids in the treatment of spinal disorders

            • Tones and activates the torso, back, abdomen, and pelvis

            • Strengthens knee joints

            • Reduces sciatic pain

            • Corrects flat feet 



            PRECAUTIONS


            • If you have a heart problem, stress-related headaches, a migraine, low blood pressure, sleeplessness, osteoarthritis of the knees, bulimia, diarrhoea, or leukorrhoea, do not practice this asana. 
            • Do not hold the position for longer than 15 seconds if you have high blood pressure. 
            • Keep your feet 20cm (8in) apart if you have had polio, are knock-kneed, or have a balance issue. 
            • Keep the tips of your big toes together and your heels apart if you have back pain, a slipped disc, or a prolapsed uterus. 



            PROPS - A WALL 


            A wall will assist you with properly aligning your body, making pose changes simpler, and providing stability to the final posture. 



            INSTRUCTIONS


            1 Stand in Tadasana against a wall, on an even, exposed surface, with your bare feet. 

              • With your palms towards the chest, bring your arms towards your chest. 
              • From the base of the knuckles, interlock your fingers firmly, with the little finger of your left hand lower than the little finger of your right hand. 

            2 Turn your palms inside out if they're interlaced. 

              • Exhale and raise your arms to shoulder level in front of you. 
              • Then take a deep breath and lift your arms over your head until they are perpendicular to the ground. 
              • Lock your elbows and completely extend your arms. 
              • In your hands, feel the strain. 
              • For 30–60 seconds, hold the position.


            You may also want to try out some more Yoga Asanas For Stress Relief Here.


            You may also want to read more about Yoga here.

            You may also want to read more about Yoga Asanas and Exercises here.



            Yoga Asanas For Stress Relief - Tadasana Samasthithi - Steady Mountain Pose



              The sternum, which is the location of the anahata or "heart" chakra, is lifted in this posture, which is the beginning point of all standing asanas. 


              • This reduces tension and improves self-confidence, while the final pose's perfect balance enhances attentiveness. 
              • Tadasana means "mountain posture" in Sanskrit, while samasthithi means "upright and stable condition." 



              BENEFITS


              • Improves improper posture 

              • Strengthens knee joints 

              • Revitalizes the feet and corrects flat feet 

              • Reduces sciatic pain 

              • Prevents haemorrhoids 

              • Improves bladder control 



              PRECAUTIONS


              If you experience stress-related headaches, a migraine, eye strain, low blood pressure, osteoarthritis of the knees, bulimia, diarrhoea, sleeplessness, or leukorrhoea, do not practice this asana. 

              • If you're having trouble keeping your balance, try doing this asana with your feet approximately 25cm (10in) apart. 



              PROPS - A WALL 


              Any even surfaced wall can be used to assist you in properly aligning your body. 

              • It also makes posture modifications simpler and provides the final stance more solidity. 




              INSTRUCTIONS


              1 Stand on a smooth, flat surface with your bare feet.

              • Keep your toes close together and your heels against the wall. 
              • It may be simpler for beginners to maintain their feet 5cm (2in) apart. 

              2 Stretch your arms out to the sides, palms towards your thighs and fingers pointing to the ground.

              • Stretch your neck upward while maintaining a soft and passive muscular tone. 

              3 Distribute your weight equally between your toes and heels, as well as the inner and outer borders of your feet.

              • Close the back of each knee and tighten the kneecaps.
              • Turn your thighs in front of you.
              • Tighten the muscles in your buttocks.
              • Lift your chest and pull in your lower abdomen. 

              4 Keep your head up and your gaze fixed on the road ahead.

              • Breathe evenly and mindfully.
              • Feel the rush of energy as you experience your body and mind as a unified entity.
              • Hold the position for 30–60 seconds.


              You may also want to try out some more Yoga Asanas For Stress Relief Here.


              You may also want to read more about Yoga here.

              You may also want to read more about Yoga Asanas and Exercises here.