Showing posts with label Yoga with props. Show all posts
Showing posts with label Yoga with props. Show all posts

Yoga Asanas For Stress Relief - Baddhakonasana - Fixed Angle Pose

     








    In Sanskrit, baddha means "fixed" or "bound," while kona signifies "angle." This variation is easier and more comfortable than the traditional position because of the props. 



    The knees are bent and the feet are linked to create a fixed angle in this seated asana. 

    This asana helps to alleviate stiffness in the hips, groin, and hamstring muscles when practiced regularly. 



    PROPS - A BOLSTER AND TWO WOODEN BLOCKS 




    • The bolster under the buttocks raises the abdomen and relaxes the groin, making it easier to lower the knees. 
    • Hip stiffness may be relieved by placing a block under each knee. 



    BENEFITS:


    • Tones the spine, as well as the stomach and pelvic organs 

    • Prevents hernia 

    • Alleviates sciatica and varicose veins

    • Reduces menstrual discomfort, irregular periods, and leukorrhoea 



    PRECAUTIONS: 


    • If you have asthma, bronchitis, dyspnea, rheumatoid arthritis, heart problems, or premenstrual stress, practice this asana against a wall. 
    • Make sure your lower spine is not concave, since this will put pressure on your waist and hips. 



    INSTRUCTIONS:



    1.Relax and take a deep breath. 


    • Sit on a bolster with your face at right angles to your body. 
    • On either side of your hips, place a brick. 
    • Take a seat in Dandasana. 
    • Join the soles of your feet by bending your knees. 
    • Bring your heels up against the bolster. 
    • Beginners may find it more convenient to utilize a bolster parallel to their hips. 



    2 Remove your knees from each other and slowly drop them onto the blocks. 


    • Press your fingers to the bolster with your hands behind your back. 
    • Draw your abdomen in and open your chest. 
    • Hold the position for one minute at first. 
    • Increase the length of the asana to 5 minutes gradually.






    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 - Urdhvamukha Janu Sirsasana - Upward Facing Bent Knee Pose

       





      The term urdhvamukha means "facing up" in Sanskrit. This asana is a unique take on the traditional posture. 


      The back is straight and the head is leaned back in this variation. 

      The pineal and pituitary glands are stimulated in this position by the motion of the eyes looking up, which is coordinated with the upward movement of the head. 

      This exercise also helps to clear the mind. 




      PROPS - A MAT, A BLANKET, AND A YOGA BELT. 


      • The buttocks are supported by the blanket. 
      • The belt is useful for those who are overweight or have tight backs and have trouble reaching their feet. 
      • It also makes the stretch more intense. 




      BENEFITS:


      • Relieves lower and middle backache 

      • Reduces neck stiffness 

      • Tonifies the kidneys and abdominal organs 

      • Relieves haemorrhoids 

      • Massages the reproductive and pelvic organs, improving their function 

      • Prevents prostate gland enlargement 

      • Regulates menstrual flow and relieves menstrual disorders

      • Corrects a prolapsed uterus 



      PRECAUTIONS: 


      • Place a block beneath your bent knee if you have osteoarthritis of the knees. 



      INSTRUCTIONS:


      1 Lay a mat on the floor and cover it with a folded blanket. 

       

      • Then, on the blanket, sit in Dandasana.  

      • Bend your right knee till your right foot's sole contacts your left thigh.  

      • Right heel should be pressed against groin.  

      • Wrap the belt over your left upper heel and fasten it.  

      • Pull the belt tighter around your waist and raise your body. 

       


      2 Straighten both arms and extend them out. 

       

      • Down on the floor, press both thighs and the bent knee.  

      • Stretch your spine up and tighten your hold on the belt.  

      • Tilt your head back and take a few deep breaths.  

      • For 20–30 seconds, hold the position.  

      • On the opposite side, repeat 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 - Virasana - Hero Pose

         





        Using wrapped or folded blankets, a block, or bolsters, these variations of the traditional asana Virasana are intended to make the pose easier for individuals with tight hip, knee, or ankle joints. 


        Furthermore, spinal extension improves cardiac function and blood circulation to all areas of the body. 




        PROPS - TWO BOLSTERS AND TWO BLANKETS 


        • The bolsters provide support for the legs and allow the body to extend upward. 
        • The blankets, one folded to sit on and the other rolled and put between the calves and thighs, alleviate strain on the knees and ankles while also equally distributing body weight. 



        BENEFITS:


        • Alleviates pain or inflammation in the knees and tones knee cartilage 

        • Reduces gout and rheumatic pain 

        • Tones the hamstring muscles 

        • Strengthens the arches of the feet and relieves discomfort in the calves, ankles, and heels caused by standing for extended periods of time 




        PRECAUTIONS: 


        • If you're having leg cramps while doing this asana, stretch your legs out in Dandasana. 
        • If you have a headache, migraine, or diarrhoea, don't do this asana. 




        INSTRUCTIONS:


        1 Place two bolsters on the floor, parallel to each other. 

         

        • Kneel on the bolsters with your knees in a straight line.  

        • Place the folded blanket beneath your buttocks and the rolled blanket on your shins.  

        • Sit up straight with your back straight. 


         


        2 Maintain a relaxed posture with your chest extended out. 

         

        • Imagine squeezing your kidneys and pulling them back into your body.  

        • Your palms should be on your knees.  

        • Keep your eyes straight forward.  

        • Hold the position for 30–60 seconds. 




        VARIATION 1 - SITTING ON A BLOCK 



        PROPS - A BLANKET AND A BLOCK ARE 


        • The blanket relieves pressure on the knees. 
        • The buttocks are supported by the block. 



        COMING INTO THE POSE 


        • Kneel down on the ground. 
        • Place the block between your feet and separate them. 
        • Take a seat on the curb. 
        • Replace the block with a folded blanket as your flexibility improves. 
        • Place the wrapped blanket in front of the block, under both of your ankles. 
        • Your toes should rest on the floor and your feet should point back. 
        • The soles of your feet should be stretched. 
        • Step 2 of the primary asana should be followed. 
        • 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 - Dandasana - Staff Pose






        Table Of Contents
        DANDASANA
        PROPS
        BENEFITS
        PRECAUTIONS
        INSTRUCTIONS



        Dandasana - All of the sitting forward bends and twists begin with this asana. 




        It has a number of beneficial benefits, the most significant of which is improved posture. 


        • Dandasana is beneficial to people who work in sedentary jobs since it helps you to sit straight with a completely upright spine. 
        • This posture massages and stimulates the stomach and pelvic organs when practiced regularly. 





        PROPS - TWO FOLDED BLANKETS AND TWO WOODEN BLOCKS 



        • The folded blanket beneath the buttocks aids in the acute extension of the lower spine, releasing the hamstrings, while the two blocks under the hands aid in thoracic extension. 






        BENEFITS.



        • Improves digestion

        • Tonifies the kidneys 

        • Aids in the prevention of sciatica 

        • Stretches and stimulates the leg muscles 

        • Prevents weary feet by stretching the foot muscles 





        PRECAUTIONS.



        • Practice the asana with your back supported by a wall if you have asthma, bronchitis, dyspnea, rheumatoid arthritis, ulcers, or bulimia, or if you are suffering premenstrual stress. 
        • During menstruation, practice against a wall. 





        INSTRUCTIONS.






         1. Sit with your spine upright and knees bent on a folded blanket.

         

        • Place the blocks on each side of your hips, on their wide sides. 
        • Place your hands on the blocks after that. 
        •  Sit on the backs of your buttocks. 

         

        2. Straighten each leg and connect the inner sides of your legs and feet, one at a time.

         

        • Stretch your knees and toes while lengthening your leg muscles. 

        • Maintain a straight line with your knees. 

        • Stretch your elbows and arms while pressing your palms down on the blocks. 

         

        3. Lift your abdomen to relieve stress in your diaphragm.

         

        • For 1 minute, stay in this position. 

        •  Beginners should separate their feet slightly and maintain the position for no more than 30 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.







         

        Yoga And Yoga Asanas - How Do I Start Doing Yoga At Home?




        Table Of Contents
        Yoga Preparation.
        Create a space designated for your Yoga practice.
        Wear what makes you feel comfortable, and flexible.
        Choose Your Postures and Sequences.
        Make an attainable goal for yourself.
        Breathe slowly and deliberately.
        Success Tips & Pointers.







        Yoga Preparation.



        When approaching yoga from a holistic healing and preventive viewpoint, the following recommendations will assist you in self-care, pain reduction, and remaining on the healing path. 


        Although it may be tempting to leap right into the postures and sequences, take a moment to examine the following topics. 




        Create a space designated for your Yoga practice. 



        As we practice, our surroundings may either help or distract us. 


        • It's beneficial to have a yoga refuge where you can focus on your practice. 
        • Don't stress about being flawless. 
        • There is no need for a separate room. 
        • You may choose a room corner or even a location outside. 
        • Distracting noises should be minimized or music should be played quietly. 
        • Turn off the TV or computer and place the phone in another room. 
        • Make sure the temperature is comfortable and that the lighting is pleasing. 



        Invoke calm, peace, and pleasure by placing a plant or a painting with a word like "breathe" in your line of sight. 


        • If you are unable to shut a door, ask other family members not to disturb you. (Nap time may be the greatest option if you have small children.) 
        • Make sure you have enough of space to move about whether you're practicing on a yoga mat, carpet, or chair. 
        • Make sure the chair legs are securely fastened to a wall or put on a mat to prevent them from slipping. 




        Wear what makes you feel comfortable, and flexible.



        Students often inquire about how to dress for yoga. 


        • There's no need to buy anything new. 
        • Simply dress in clothing that allows you to move freely and breathe comfortably. 
        • Shorts or pants with an elastic waist work nicely. 
        • You can even do yoga in your pajamas. 





        Choose Your Postures and Sequences.


        Consider how you're feeling physically and emotionally right now, and search for poses or sequences that will help you in those areas. 


        • Do a mental rehearsal of the sequence to assist your mind and body connect to the motions during the real practice. 
        • Be kind with yourself: When we start anything new, there is always a learning curve. 
        • Remember that you are deserving of your time, and consistent practice will pay off in the long run. 




        Make an attainable goal for yourself.



        Allow for a few calm transitioning minutes after arriving at your practice location. 

        • Take a big breath in and then exhale slowly. 
        • Sit down and mentally check your whole body for any leftover stress. 
        • Allow it to go. 
        • Take note of your ideas. 
        • Simply guide your thoughts back to the present if your mind is attracted to tales from the past or plans for the future. 



        To remain focused, give your mind an anchor, such as the supporting mental affirmations or goals given. 


        "I now support my health via my practice," for example, or "My yoga is holistically helping my recovery." Develop a self-compassionate and self-care mindset. 





        Breathe slowly and deliberately.



        Breath awareness is the key to stress and pain management, as explained here. 


        • You breathe deliberately along with the movements of yoga. 
        • Yoga differs from stretching in that it focuses on the body, mind, and breath. 



        Long, calm, mindful breaths can help to relieve tension and relax the stiffness, tightness, and guarding that occurs in our muscles when we are in pain. 


        • When our brain connects a bodily area with pain, we frequently revert to shallow breathing or even holding our breath. 
        • According to pain research, if we walk gently towards a place of acceptable discomfort with our breath and mental purpose, we begin to educate our brain to let go of movement anxiety and a knee-jerk response to pain. 




        Success Tips & Pointers.



        Here are a few additional pointers to consider as you begin your path of practicing therapeutic yoga at home: 


        Have a supply of water on hand. 

        • It's critical to keep hydrated even while doing mild physical exercise. 

         

        It is not essential to do yoga on an empty stomach; nevertheless, wait 20 to 30 minutes after having a big meal to prevent feeling lethargic. 

         

        Gather the appropriate props for the postures or sequence you've chosen ahead of time. 

         

        To maintain a comprehensive approach and a well-rounded yoga experience, switch up your sequences and postures on a frequent basis. 

        • Alternating upper and lower body routines, or alternate flexibility and strength workouts, for example. 

         

        Keep in mind that yoga is a noncompetitive sport. 

        • Respect your present level of strength and flexibility, and know that consistent practice will result in therapeutic benefits, regardless of where you begin. 

         

        • If you are in pain, work smartly. 

        • Consider if a certain movement is safe and whether you will feel at ease afterwards. 
        • It's OK if there's a little amount of pain. 

         

        • Take a moment to notice how you're feeling in between sides or postures. 

         

        •Check in with your breath on a regular basis. 

        • Calm yogic breathing, as explained here, is a sure indication of bodily and mental well-being. 
        • Whether you're breathing shallowly, holding your breath, or even hyperventilating, consider if you need to stop because the action is really hazardous and unpleasant, or if you're in a regular state of pain avoidance.





        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 - Prasarita Padottanasana - Intense Leg Stretch




          Prasarita means "stretched out" or "spread out" in Sanskrit, while pada means "leg" or "foot" in Sanskrit.


          • This asana provides your legs a good stretch. 
          • In this position, the body is inverted and the head is resting on the floor, a block, or a bolster. 
          • This calming and restorative asana is typically done immediately before Salamba Sirsasana at the conclusion of the standing posture cycle. 


          BENEFITS



          • Soothes the brain and sympathetic nervous system

          • Energizes the heart and lungs 

          • Lowers blood pressure 

          • Relieves stress-related headaches, migraines, and fatigue 

          • Tone the abdominal organs 

          • Relieves stomachache by neutralizing acidity 

          • Relieves lower backache 



          PRECAUTIONS


          • This asana should not be held for more than one minute, particularly if you are a novice. 
          • To prevent dizziness, slowly exit the position if you have low blood pressure. 
          • While doing this position, do not tilt your head or squeeze your neck. 



          INSTRUCTIONS 




          1. Tadasana means "to stand" in Sanskrit. 

           

          • Place your hands on your hips, thumbs on the back and fingers on the front, with your thumbs on the back and fingers on the front.  

          • Take a deep breath and stretch your feet 1.2 meters (4 feet) apart.  

          • Your toes should point forward and your feet should be parallel to each other.  

          • Your feet's outside borders should be pressed on the floor.  

          • Maintain a straight back. 


          2. Lift both kneecaps as you exhale. 

           

          • Bring your torso down to the floor by bending forward and stretching your spine.  

          • As you bend, look up to make sure your back is concave.  

          • Remove both hands from your hips and place them on the ground.  

          • With your fingers stretched out, place your hands flat on the floor. 


          3. Keep your hands flat on the floor while flexing your elbows. 

           

          • Place the top of your head between your hands on the floor.  

          • Draw your abdomen in and push your sternum forward.  

          • Reduce the strain on your head by moving your thighbones and groin back.  

          • Hold the position for one minute. 



          VARIATION 1 - HEAD ON BOLSTER



          PROPS - A BOLSTER.


          Assists individuals with stiff lower backs in achieving the final posture more efficiently and without effort. 


          INSTRUCTIONS


          Place a bolster on the floor between your feet with the flat end facing you. 

          Steps 1, 2, and 3 of the primary asana should be followed. 

          Place your crown in the center of the bolster as you bend towards the floor. 

          Maintain a relaxed head and neck. 

          Shift your weight to your heels at this point. 

          For 1 minute, stay in this position. 



          VARIATION 2-  HEAD ON BLOCK



          PROPS - A WOODEN BLOCK.


          • Will assist you if you have a stiff spine and find it difficult to put your head on the floor. 
          • Continue to use the block until your spine and back muscles are more flexible. 
          • Variations 1 and 2 are more advanced variations. 



          INSTRUCTIONS


          • Place a wooden block on the floor in front of your feet, on its wide side. 
          • Steps 1, 2, and 3 of the primary asana should be followed. 
          • Place the top of your head on the block by bending forward. 
          • For 1 minute, stay in this 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 - Adhomukha Svanasana - Downward Facing Dog Stretch






            This inverted stretch increases the overall fitness of the body by bringing new blood to the heart and lungs.


            • In Sanskrit, adhomukha means "facing down," while svan means "dog." 
            • This position and its variants are gentler versions of the classic stance, allowing for a greater stretch of the limbs and a relaxing and soothing effect on the mind. 


            PROPS - A WALL AND THREE WOODEN BLOCKS.



            • Two blocks against the wall provide support for the hands, extend the arms, and relieve shoulder joint tension. 
            • The third block aids in achieving the ultimate posture for individuals with tight backs. 



            BENEFITS



            • Assists in the development of self-confidence. 

            • Headaches and hypertension are relieved. 

            • Aids in the relaxation and rejuvenation of the heart. 

            • Reduces the sensation of being "heavy-headed" that comes with menopause. 

            • Helps to alleviate sadness and anxiety by toning and relaxing the nervous system. 

            • Treats shortness of breath, palpitations, severe exhaustion, and sunstroke. 

            • Helps to keep blood pressure and heart rate in check. 

            • Assists in the relief of persistent constipation, indigestion, and bile overproduction. 

            • Assists in the relief of arthritis in the shoulders, wrists, and fingers. 

            • Helps to relieve lower back pain. 

            • Improves joint flexibility in the hip, knee, and ankle. 

            • Leg ligaments and tendons are strengthened. 

            • Strengthens the arches of the foot and avoids calcaneal spurs by preventing injury to the cartilage of the knee or hamstring muscles caused by running, walking, and other activities. 



            INSTRUCTIONS 



            1. Kneel in front of a wall approximately 1 meter (3.5 feet) away. 

             

            • Place two of the blocks against the wall, shoulder-width apart, on their wide sides.  

            • Place the third block 45cm (18in) away from the wall on its long side.  

            • Set a 45cm space between your feet (18in).  

            • Place your hands against the wall on the two blocks. 

             

            2. Place your palms on the blocks and step backwards until your feet are 1.2m (4ft) from your hands. 

             

            • Make sure your feet are parallel to your hands and that they are the same distance apart.  

            • Raise both heels to the ceiling, extend your legs, and then drop your heels to the ground.  

            • Fully extend your arms. 

             

            3. Stretch each leg from the heel to the buttocks, as well as from the front of the ankle to the top of the thigh. 

             

            • Raise your buttocks, extend your chest, and reach for your hands with your sternum. 

            • Take a deep breath out, then lay your head on the third block.  

            • Extend your arms completely and press your hands down on the blocks.  

            • Extend your chest and stretch your spine.  

            • Maintain a smooth and long throat.  

            • Keep your eyes closed and your mind at ease. 



            VARIATION 1 - HANDS AGAINST A WALL.



            PROPS - A WALL AND A WOODEN BLOCK. 


            • Placing the fingers on the wall supports the shoulders and reduces shoulder joint strain. 



            BENEFITS.


            Aids in the relief of shoulder, elbow, wrist, and finger arthritis. 



            PRECAUTIONS.


            • Do not do this asana if you are experiencing diarrhoea. 
            • This asana should be avoided by rheumatoid arthritis patients who have a fever. 
            • If you have a stiff spine, high blood pressure, or are prone to recurring headaches or varicose veins, do all of these variations with a block under your head. 
            • The final posture should not be held for more than 30 seconds by beginners. 
            • Gradually extend the pose's duration to 1 minute. 



            INSTRUCTIONS.


            • Steps 1 and 2 of the major asana should be followed without the blocks for the hands. 
            • Place your fingers on the wall and your hands firmly on the floor. 
            • Then go to the third step of the major asana.



            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.