7 Baba Ramdev Yoga Asanas To Treat Asthma

7 Baba Ramdev Yoga Asanas To Treat Asthma

When I say yoga can help treat asthma, it makes sense. Doesn’t it? Breathing and yoga go hand in hand, and if there is a problem involving your breath, yoga can surely help cure it. If you are an asthma patient, you know the trauma of constantly dreading that shortness of breath. Approximately 358 million people around the world suffer the same. Yoga, along with regular medicine, is an ideal alternative to counter the asthma problem. Wondering how? We won’t keep you in the dark anymore. The following 7 Baba Ramdev yoga asanas will treat asthma, and all you must do is scroll down to find them.

Before that, let’s find out how yoga works to cure asthma.

Yoga For Asthma

Asthma is a respiratory disease involving the airways or the bronchial tubes. The airways are swollen in an asthma patient, and get inflamed further when triggered by symptoms, narrowing them and making it difficult for the person to breathe. The ancient Egyptians recognized this problem and gave it its name. The problem significantly increased from the 1960s and now accounts for 397,100 deaths globally.

Exercise offers natural relief for asthma patients, but the intense physical movements can be challenging. On the other hand, yoga is slow and soothing, combined with deep breaths, which greatly help the patient’s asthmatic condition. The causes of asthma are genetic and environmental. Whatever the reason may be, yoga acts as a shield for asthmatic patients and helps you gain control over it.

So, without further ado, check out the following Baba Ramdev yoga asanas for asthma patients.

Baba Ramdev Yoga For Asthma – 7 Best Asanas

1. Sukhasana (Easy Pose)

 

Sukhasana or the Easy Pose is a simple seated pose that is also one of the easiest poses to sit down in meditation. In many Asian countries, Sukhasana is a natural way of sitting down and also assumed while having meals. For best results, practice Sukhasana in the morning, not necessarily on an empty stomach. The Easy Pose is a beginner level Vinyasa yoga asana. Hold the pose as long as you are comfortable sitting in it.

Sukhasana For Treating Asthma

 

Sukhasana focuses on your breath and controls stress. It broadens your chest, relaxes your brain, and makes you strong and steady. The pose gives you a sense of calm and peace and helps you avoid circumstances that trigger asthma attacks due to tension and stress.

To know more about Sukhasana and how to do it, click here: Sukhasana

 

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2. Upavistha Konasana (Seated Wide Angle Pose)

Upavistha Konasana or the Seated Wide Angle Pose involves sitting down on your buttocks and spreading your legs apart as wide as possible. Practice the pose in the morning on an empty stomach or in the evening after a gap of 4 to 6 hours from the last meal. Upavistha Konasana is an intermediate level Hatha yoga asana. Hold it for 30 to 60 seconds.

 Upavistha Konasana For Treating Asthma

 

In this pose, the upper body is stretched out. This opens up the lungs and betters the breathing. It also calms the brain and de-stresses your mind. The pose improves the body’s flexibility and, as a whole, is ideal to prevent an asthma attack.

 To know more about Upavistha Konasana and how to do it, click here: Upavistha Konasana

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3. Ardha Matsyendrasana (Sitting Half Spinal Twist)

Ardha Matsyendrasana or the Sitting Half Spinal Twist is an asana where you sit down and twist your spine sidewards. Practice the Ardha Matsyendrasana in the morning on an empty stomach and clean bowels. The pose is a beginner level Hatha yoga asana. Hold it for 30 to 60 seconds.

Ardha Matsyendrasana For Treating Asthma

Ardha Matsyendrasana stretches your chest and opens it up, thereby paving the way for more oxygen to enter your lungs and improving their oxygen capacity. This function of the pose reduces the possibility of an asthma attack.

To know more about Ardha Matsyendrasana and how to do it, click here: Ardha Matsyendrasana

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4. Sethu Bandhasana (Bridge Pose)

Sethu Bandhasana or the Bridge Pose looks like a bridge when assumed. It works best when practiced in the morning on an empty stomach. The pose is a beginner level Vinyasa yoga asana. Hold it for 30 to 60 seconds.

Sethu Bandhasana For Treating Asthma

Sethu Bandhasana is very effective for asthma patients. It keeps your body balanced by opening up your chest and lungs, keeping a check on your thyroid gland, and improving digestion.

To know more about Sukhasana and how to do it, click here: Sethu Bandhasana

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5. Bhujangasana (Cobra Pose)

Bhujangasana or the Cobra Pose is an energizing backbend that resembles the raised hood of a cobra. Practice Bhujangasana in the morning on an empty stomach and clean bowels. The pose is a beginner level Ashtanga yoga asana. Hold it for 15 to 30 seconds.

Bhujangasana For Treating Asthma

Bhujangasana eases the symptoms of asthma. It improves oxygen and blood circulation throughout the body. It also opens up your chest and clears the passages to the lungs. The pose increases your flexibility, elevates your mood, and stretches the muscles of your chest.

To know more about Bhujangasana and how to do it, click here: Bhujangasana

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6 Purvottanasana (Upward Plank Pose)

Purvottanasana, which means eastward facing, signifies the onset of new and bright beginnings, just like how the sun rises in the East in all its glory. Practice this Upward Plank Pose early in the morning on an empty stomach and clean bowels for best results. The pose is a beginner level Vinyasa yoga asana. Hold it for 30 to 60 seconds.

Purvottanasana For Treating Asthma

Purvottanasana opens up your mind to new possibilities and positivity. It improves the working of your respiratory system and keeps a check on your hormones. It helps you stay calm and composed as well as strong by strengthening your wrists, arms, and back, hence keeping asthma attacks at bay.

To know more about Purvottanasana and how to do it, click here: Purvottanasana

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7. Shavasana (Corpse Pose)

The ending pose for every yoga session, the Shavasana or the Corpse Pose gets its name as the pose requires you to stay immobile like a dead body. Shavasana can be practiced anytime during the day and not necessarily on an empty stomach if not preceded or succeeded by other asanas. Shavasana is a beginner level Ashtanga yoga asana. Stay in the pose for a couple of minutes till you feel completely relaxed.

Shavasana To Treat Asthma

Shavasana relaxes your entire body and mind and takes away any built-up anxiety or pressure. It brings you into a meditative state and completely refreshes you. The pose helps you to be calm and composed, which is essential to tackle asthma.

To know more about Shavasana and how to do it, click here: Shavasana

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Expert’s Answers for Readers Questions

What are the symptoms of asthma?

Symptoms of asthma include chest tightness, shortness of breath, coughing, and wheezing.

Is asthma infectious?

No, asthma is not contagious.

What diet works best for an asthma patient?

Stay away from any food that triggers the symptoms of asthma.

Yoga helps you breathe better. Although breathing is a natural process, with yoga, it is possible to change your breathing pattern and habits for a more holistic breathing experience that will help you tackle your asthma problem effectively. Along with it, yoga has other physical and mental benefits, all working together in tandem to help you combat the asthma menace. Try the mentioned yoga poses and save yourself from pain. Have you ever considered Baba Ramdev yoga for asthma? How did it help you? Tell us by commenting below.

 

 

Top 5 yoga Asanas To Do In Bed

Top 5 yoga Asanas To Do In Bed

Looking for a workout routine with a difference? How about burning calories at the place most comfortable to you? What better place to start your yoga routine then your very own bed? This unique form of yoga allows you to be comfortable while working out. StyleCraze offers you the best-in-class information on the various poses of yoga to do in bed.

Wake up with yoga to rejuvenate your body and keep yourself relaxed and refreshed throughout the day.

Yoga poses in bed give your body a good physical exercise along with increased concentration and flexibility.

Yoga to Do in Bed

Following are the top 5 wake-up yoga poses with gentle stretches and breathing exercises:

1. Pawanmuktasana (Wind Releasing Pose):

  • Lie down on the bed.
  • Rest your legs in a straight position.
  • Place both the hands besides the body and palms on the bed.
  • Elevate your left leg upwards in a 90 degree angle.
  • Fold it and place it over the stomach.
  • Intermingle your fingers from over your leg and press it firmly on to your stomach. Here, both your knees should be close to your chest region.
  • Repeat the same process with right leg.
  • You can even practice the same with both legs at the same time.
  • Relax.

2. Sleeping Spinal Twist Pose:

Via pinterest

 

  • Lie on your back.
  • Fold your knees and turn your body towards the left side.
  • Place your right leg over your left leg. Your right leg has to overlap your left leg.
  • Place your left hand on your right thigh and the right hand on the bed besides the body.
  • Look towards your right.
  • Stretch your body as much as you can. Relax.
  • Repeat the same twisting activity on other side.

[ Read: Yoga Asanas To Reduce Scoliosis]

 

3. Seated Padangusthasana:

  • Sit on your bed in a relaxed position. Keep your back straight. Spread your legs in the front direction and stretch them.
  • Close your eyes.
  • As you exhale, bend forwards from your waist.
  • Place your forehead on your knees and relax. You can also touch your feet with your hands.
  • Relax.

4. Supta Virasana:

 

  • Lie down on your back in the bed.
  • Close your eyes.
  • Lay your hands besides the body in a relaxing position.
  • Fold your knees and rest the top of your feet on the bed.
  • Lower your waist, back and head and place it on the bed.
  • Look towards the ceiling.
  • Relax

5. Shavasana:

 

  • Lie back on the bed.
  • Close eyes and keep it relaxed.
  • Lay your hands besides the body in a comfortable position and at a comfortable distance from your body.
  • Keep your legs at a comfortable distance from each other and rest them.
  • Rest your head on any one side of the body.
  • Relax.

Benefits Of Bed Yoga Poses

Yoga can be practiced anytime and anywhere. Yet there are certain set of rules that needs to be followed. Practicing yoga asanas early in the morning, after you wake up, is a good practice for your mind and body. Few of the well-known benefits include:

  • It increases your physical stamina.
  • It increases your concentration levels and sharpens your memory.
  • It relaxes your body muscles and relieves tension in your joints.
  • It keeps you refreshed throughout the day and is a good start-up activity to keep you going through the day!

You no longer have an excuse to avoid yoga. These yoga-in-bed poses are super easy to do. It cannot get easier than this! No need for fancy yoga mats and other costly accessories. The only thing you need for these exercises is your beloved bed! You can no longer put off working out because of rain, heat or cold either!

In the comfort of your room, you not only have the privacy to practice yoga but also the comfort of being home. Start your day with a daily dose of yoga-in-bed and see the difference it makes to your body and mind!

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4 Yoga Asanas to Heal your Solar Plexus Chakra

“People are like stained-glass windows. They sparkle and shine when the sun is out, but when the darkness sets in their true beauty is revealed only if there is light from within.” ~ Elisabeth Kubler Ross

The Solar Plexus or the third chakra is the power center of our body, radiating vital prana, the sum total of all energy that manifests in the universe. Situated just above the navel, below the chest, Manipura chakra is associated with the element of fire.

Just as fire transforms solids into liquids and liquids into gas, the inner fire transforms our unconscious into conscious awareness. This chakra is your core self and represents your ability to be confident and in control of your life.

It is also associated with digestion and movement. In this respect, our emotional self and mental correlate which are found within intuition and “gut feelings.” Those who lack confidence in life, suffer from insecurity, low self-esteem or are fearful about things suffer from an imbalanced Navel Chakra.

This chakra is responsible for a healthy, spirited, warm, hearty, radiant and a strong willed person.

A guide to the Solar Plexus Chakra:

Colour: Yellow
Element: Fire
Glands/Organs: Pancreas, adrenals, stomach, liver, gallbladder and nervous system
Gems/Minerals affecting it: Citrine, Gold Topaz, Amber, Tiger Eye, Gold Calcite and gold.
Foods: Starches and yellow fruits & vegetables

Here are some yoga poses for strengthening and energising your Solar Plexus Chakra:

Paripurna Navasana/Boat pose

How to: Be seated in staff pose or Dandasana, gently bend your knees while you have your hands on the side and pressed to the floor. Following the variations mentioned in the image above, lean back slightly and lift your feet, bringing your shins parallel to the floor and lift your arms up with palm facing each other.

Take a deep breath if you can and gently straighten the knees, so that the legs form a 45 degree or a V shape. Bring your hands to the front, facing each other. Try to pull the abdomen in to support the spine and create greater balance. Hold for 5 to 7 breaths while you focus your awareness within.

Why to: As mentioned above the position of the Solar Plexus is our core area. Paripurna Navasana is a great core strengthening posture. Stimulating the digestive system, it balances the whole body and creates self confidence. Enhancing the sense of personal power, it awakens the go-getter attitude.

Ardha Matsyendrasana/ Half lord of the fishes pose

How to: Sit in Staff pose or Dandasana, now gently bend the right knee and place the right foot flat over the left leg. Now, bend the left knee and place the leg on the floor with the heel touching the right hip and toes pointing outward. The leg on the floor will point 45 degrees (refer to the image above).

Take a deep breath and twist the torso towards the right side. Place the left hand elbow outside the right knee. The right hand will be pressed to the floor, behind the hips. The spine should be erect at all times, while you hold the pose for 5-7 breaths and looking back. Gently untwist and repeat on the other side.

Why to: Targeted towards the digestive system and abdominal twisting, it accentuates the feeling of comfort and relaxes the spine and the back. Pressing the abdomen, it strengthens our will power and develops a balance in the right and left sides. Seated twists are generally directed towards harmonising the body and increasing elasticity of the spine.

Dhanurasana / Bow pose

How to: Lie on your stomach with arms by your side, palms facing upwards. Inhale, place the chin on the floor, exhale, bend your knees, so that the feet move towards the buttocks. Grasp your ankles with your hands. Inhale and lift both your chest and thighs up, while still holding your ankles. Ensure your knees do not separate and keep them hip width apart, while you continue breathing deeply at all times. With each breath press the heels back and up, gradually increasing the back bend, keeping the spine long. Hold for 5-7 breaths and slowly release the feet.

For beginners, a belt can be used to hold the ankles, if your hands do not reach the legs completely.

Why to: Generating a sense of equilibrium in the body, the whole weight along with the blood flow is transferred to the abdomen area. This movement strengthens the abdomen as well as stimulates the digestive system, thereby empowering the Manipura chakra.

Urdhva Prasarita Padasana or Upward Extended Feet Pose

How to: Lie on your back with the hands on your sides. Now, inhale and raise the hands, placing them back on the floor above your head. If you need extra support, you can place the hands underneath your hips as well with palms facing downwards. Lift your leg up gently at 30 degrees and hold for 3-5 breaths. Keep your toes flexed. Now repeat the same process at 60 degrees and 90 degrees. Hold the pose at all the three phases for 3-5 breaths or more, if you can and come back in the same pattern.

Why to: Builds the strength of the core muscles and improves posture. This pose will challenge your limits and can build massive strength in the abdominal area. By extending and lengthening the abdomen muscles, the pose will involuntarily direct the focus towards the centre as it blurs of all other distractions.

Agnisar Kriya or Churning of abdomen

Agni means fire and Sara means wash so it literally means to wash the fire chakra or Manipura Chakra.

How to: Be seated in any comfortable pose like Easy pose, Thunderbolt pose or Lotus pose, place the hands on the knees and breath in a normal, rhythmic fashion. Focus on breathing for a while, then take a deep breath and exhale slowly. Without inhaling, expand and contract the abdomen 5-10 times or more. Each time you contract, try to suck the belly in deeply, like you are touching the abdomen muscles with back muscles.

While coming back, keep a steady stance, gently and slowly inhale deeply. Take a couple of breaths and try again. Ensure that this Pranayama practice is done on an empty stomach, i.e. minimum of 4 hours of fasting. People suffering from high BP, hernia or disease related to intestines should avoid this pose.

Why to: Instantly activating the Solar Plexus, it stimulates the digestive system and is a great way to balance the Solar Plexus chakra. Helps with constipation, tones the stomach and even low appetite, this exercise generates and circulates energy in our whole body. The video below will guide you with this breathing practice..

Seed Mantra Meditation

How to: RAM (pronounced as rum) is the seed or beej mantra of the Solar Plexus Chakra. Sit away from any support in cross legged or lotus pose and take deep breaths. Visualise the colour yellow in the region of the chakra and chant ‘RAM’ three times, then chant ‘OM’ three times and feel the flow of the energy vibrating from head to toe. Now repeat the chant mentally beginning with RAM then chant OM, three times. This is one set. Continue to chant RAM and OM, till you wish to.

Why to: The seed invocation is a form of a charged mantra. The sound when chanted resonates and reaches directly to the centre of the solar plexus chakra and immediately opens it. The beej meditation will increase the circumference of the chakra and balance it. Problems and diseases related to abdomen like digestive disorders, lack of energy, anger, fear, hatred, or excessive need of authority and power can be eased out.

The postures mentioned above can be practiced by all levels of practitioners but if you wish to challenge yourself further, here are some advanced poses you can try: Pasasana or Noose pose, Standing Splits, Urdhava Dhanurasana or Upward bow pose and Nauli Kriya. While practicing these poses, try to ensure your safety first or perform under expert guidance.

 

Image Source

Solar Plexus chakra
Boat pose
Raised Stretched-Out Foot Pose
Bow pose

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6 Powerful Yoga Asanas To Build Six Pack Abs

6 Powerful Yoga Asanas To Build Six Pack Abs

Today, almost everyone you know does yoga. And why not, it is one of the most relaxing and refreshing ways to keeping in shape. Are you aware of the magic of yoga for six pack abs? Yoga is for everything, and yoga for six pack abs is a reality. In fact, three-five weeks of dedicated practice will turn you into a believer. So, what poses you should perform to get those six-pack abs? Read on and find out.

Below given are the powerful yoga six pack exercises:

1. Tadasana (Mountain Pose):

The beginning of most yoga routines, Tadasana is a popular pose. Even if this is essentially a warm up pose, which has various health benefits, and can help tone your abs.

Directions:

  1. Begin by standing in the middle of your yoga mat.
  2. Bring your feet together and keep your heels one inch apart.
  3. Flatten your soles.
  4. Your hands should be at the sides of the body.
  5. Fix your gaze forward.
  6. Remain in this position for 3-5 minutes.

[ Read: Diet Tips To Get Six Pack Abs ]

2. Down Dog Pose (Adho Mukha Svanasana):

 

This asana has many health benefits, including toning your legs, strengthening the spine and giving you rock hard abs.

Directions:

 

  1. Get down on your knees.
  2. Bend forward and place your hands under your shoulders.
  3. Keep your toes pointed inward and raise your hips.
  4. Your heels should be raised from the ground.
  5. Keep holding this position until you feel a stretch in your hips.

3. Warrior Pose Or Virabhadrasana:

 

The warrior pose or virabhadrasana is an important pose for improving core strength. It also helps you get toned legs. This workout is effective for the body, as your hips and core are exercised at the same time.

Directions:

  1. Place your right foot in front and bend the knee.
  2. Turn the left foot 90 degrees to your right leg.
  3. Raise your arms by the sides, so that they are parallel to the floor.
  4. Gaze ahead and remain in the position for 60 seconds.

[ Read: Yoga Exercises For Toned Abs ]

4. Plow Pose (Halasana):

Halasana stimulates the digestive system, boosts appetite and helps you overcome constipation. The pose also helps tone your abdominal muscles, shoulders, back and legs.

Directions:

  1. Lie down on your back (you can use a yoga mat, or a carpet).
  2. Raise your legs so that they are above your stomach.
  3. Proceed to bend your legs towards your head and keep going until they fold over your head and your toes are placed just beyond the shoulder.
  4. Remain in this position for around 20-25 seconds.

5. Child’s Pose (Balasana):

Another great asana for toning your abs, the child’s pose or Balasana has many health benefits. It helps promote digestion; eases bloating and constipation. It is also quite essential for strengthening the back.

Directions:

  1. Get down on your knees.
  2. Keep your spine erect.
  3. Raise your arms.
  4. Proceed to bend forward at the torso so that your chest touches your thighs.
  5. Keep bending forward until your forehead is in contact with the ground.

6. Plank Pose:

The plank pose isn’t a yoga pose, but has been adapted as one because of its immense benefits. This is the best low-impact exercise for toning your abs. It also helps rejuvenate your body.

Directions:

  1. Begin by getting into push up position, arms under the shoulders and legs straight.
  2. Tense and tighten your abdomen, thigh and posterior muscles.
  3. Raise your legs on your toes and hold this position for around 45-60 seconds.
  4. Rest and repeat once.

Check out this video on how to perform the Plank Pose.

Try these yoga six pack abs exercises and get that incredible body soon. Tell us about your progress here. Go ahead, inspire others to try this wonderful routine.

6 Best Yoga Poses For Flat Abs

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4 Effective Yoga Asanas To Improve Mental Health

4 Effective Yoga Asanas To Improve Mental Health

Yoga has many health benefits: from removing constipation to relieving neurological disorders. You probably knew that yoga can help you calm the mind, but did you know that yoga can also improve your mental health? Amazed? Well, you should be! Read this post and find out how yoga can help boost your mental well-being and help you overcome anxiety and stress.

Stress and anxiety are the main reasons behind many kinds of disorders affecting your mental health and you need some remedy that can help you rid yourself of these unwanted conditions.

Yoga is a great stress reliever and it has been shown to ease anxiety and depression as well. When you shift focus from the body to your breath, yoga helps relieve anxiety and also eases physical tension.

According to ViraYoga founder Elena Brower, yoga helps slow the system down and promotes healing processes and eases the stressors of daily life.

Poses To Improve Mental Health:

Some poses that help improve mental health and provide other health benefits include:

1. Balasana Or Child’s Pose:

Balasana or the child’s pose offers many health benefits; it helps curb constipation, promotes digestive processes and helps lower bloating. Balasana also helps you keep your abs toned. Most importantly, balasana stimulates your nervous system and helps reenergize your body.

Steps To Balasana:

 

  1. Get down on your knees and keep your spine erect
  2. Now, begin bending forward so that your thighs touch your chest and your forehead touches the ground beyond your knees.
  3. Straighten your arms by the sides of the body
  4. Your palms should face the floor.

Other Benefits Of Balasana:

 

Balasana has many benefits, with the major one being improving your mental health. Some other benefits include:

  • Helps develop strong hips, ankles and thighs
  • Helps you overcome fatigue and stress.
  • Balasana improves your blood circulation.
  • It also helps reduce back pain

 

Cautions:

Balasana is a simple pose to perform, but keep in mind:

  • Use pillows instead of resting your head on the sweaty yoga mat or floor.
  • Don’t perform this pose if you suffer from diarrhea, hypertension, heart problems or a knee injury.

2. Viparita Karani:

 

Viparita Karani is a brilliant pose for improving blood circulation in your body. It has other effects like stimulating the nervous system, helping relax your mind and others. People with joint pains perform this asana quite regularly.

Steps To Viparita Karani:

  1. Begin by lying on the floor with your face facing the celing. Place your hands beneath your body, palms facing upwards.
  2. Holding your hips, and balancing your body on your arms and elbows, slowly raise your legs and your body.
  3. Your legs should be at a right angle to your torso
  4. Bring your arms to the side of the body.
  5. You can also add cushions under pressure points like the neck and back.

Benefits:

Apart from boosting mental health, Viparita Karani has other benefits like:

  • Regulates blood flow
  • Relieves menstrual cramps
  • Reduces swelling in ankles
  • Calms anxiety
  • Rejuvenates the body
  • Treats depression and insomnia
  • Overcomes symptoms of Lupus, Arthritis and Sciatica

3. Standing Forward Bend Pose Or Uttanasana:

This is another great pose for improving your mental health and treating symptoms of depression and anxiety.

Steps To Uttanasana:

  1. Begin by standing straight.
  2. Keep your hands on your hips and inhale.
  3. Extend your hands out above you and while you exhale bend your torso forward.
  4. Keep going until your hands come to rest on the ground next to your feet.
  5. If you find this too difficult to do, you can alternatively hold onto the elbows.
  6. You have to ensure that your knees remain straight at all times.
  7. Hold this pose for around 10-15 seconds and release.

Benefits:

There are many health benefits of the Standing Forward Bend Pose, apart from promoting mental health. Some of these benefits include:

  • Stronger calves, hamstrings and hips
  • Stronger knees and thighs
  • Stimulates digestion by massaging your organs
  • Helps push mucous from the lungs
  • Helps relax your central nervous system and calms the mind.
  • Reduces and relieves stress effectively
  • Also helps reduce insomnia, fatigue and headache
  • Helps remove menopause symptoms
  • Is therapeutic

4. Corpse Pose Or Shavasana:

This pose is used to end almost all yoga routines and is an excellent pose for meditation. It helps boost your mental health by helping you meditate and eases your body. Savasana is an excellent way to relax the body.

Steps To Shavasana:

  1. Lie down on your back and keep your body straight.
  2. Your hands should be at the body’s sides
  3. Keeping your palms pointed upwards and close your eyes
  4. You can consider counting your breaths.

Benefits:

Apart from offering an excellent relaxation period and being an excellent restorative for energy, Shavasana has many health benefits, which include:

  • It helps curb the spread of indigestion, constipation, diabetes and asthma as well.
  • The asana not only improves concentration, but also boosts mental well-being, while relaxing your body.
  • The asana helps stimulate blood circulation.

Tips:

Shavasana is a zero-impact exercise which can easily be performed by people from all age groups. Even pregnant women can practice this asana without any hesitation. You should consider these simple tips when you perform the Shavasana:

  • Try breathing faster or deeper if you feel sleepy
  • Begin your yoga session with this pose and aim to wind up with the same pose.
  • The best thing about this pose is that you can perform this asana from the comfort of your bed.

So, practice these poses and boost your mental well-being. Yoga is one of the best tools for improving mental health and these poses will help you relax, focus better and overcome problems like insomnia and depression.

Tell us whether you found this article helpful. Our readers would love to hear your views. Leave a comment and we will get back to you.

 

 

11 Yoga Asanas That Can Fix Your Postural Issues For Good

Since we all are guilty of not paying heed to our posture while we work for long hours, slouched over the several iterations of digital screens we own, we’re almost always setting ourselves up for some serious postural repercussions. While we can reduce the damage we cause to our posture by being conscious of it through the day, we can also avoid and correct our postural issues by spending some time on them. 

Mumbai-based celebrity yoga expert Sunaina Rekhi says, “The number of youngsters facing back, shoulder and neck pain is only increasing by the days. It is important for one to relax these stress muscles.”

These are some of the key postures that can prevent and correct most of your postural imbalances:

#1. Balasana (Child’s Pose) – Rounds out your shoulders

The child’s pose is going to round our shoulders forward to get us into the dysfunction, so when we actually open up, our body is more excited about doing so. This helps counter all the rounding in of the shoulders that takes place while sitting in a slumped position. Sit back on your heels and reach your arms alongside your body, letting your head and shoulders relax to the ground.

#2. Trikonasana (Triangle pose) – Stretches and opens out the entire body

The triangle posture is a classic yoga position that stretches and strengthens your spine, inner thigh, abdominal and side muscles. It also helps to open the pelvis by stretching the pelvic ligaments. It is a great posture to help create alignment, space and openness in the body while releasing stress and improving blood flow across your body.

#3. Dhanurasana (The Bow) – Great stretch and strength builder for the spine 

The Bow raises both halves of the body at once. Like an archer strings a bow, you use your hands and arms to pull your trunk and legs up together to form a curve. This tones your back muscles and maintains the elasticity of the spine, improving posture and vitality. Balancing the weight of the body on your abdomen keeps the digestive system healthy and reduces abdominal fat.

#4. Setu Bandhasana (Bridge Pose) – Stretches out the neck, spine and hips 

This is a gentle backbend that helps to strengthen your back and abdominal muscles. It is also good for stimulating the thyroid gland, which can become unbalanced. Practising this pose will, therefore, help to regulate your metabolism and energy levels. Plus, it is great restorative pose at any time to counteract negative emotions. It helps to strengthen the back and opens the chest.

#5. Utkatasana (Chair Pose) – Strengthens the muscles that help hold your posture in place

This posture really strengthens the muscles of the back, butt, hip and leg muscles. It also works on the shoulders and helps rectify tension and poor posture. It also stretches out your Achilles tendons, shin, shoulders and helps open out your chest. 

#6. Naukasana (Boat Pose) – Strengthens your core and abdominal muscles 

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This asana stimulates the muscular, digestive, circulatory, nervous and hormonal systems, tones all the organs and removes lethargy. It is especially useful for eliminating nervous tension and bringing about deep relaxation. This posture really helps to be aware of your centre, your core, and strengthen it. 

#7. Ardha Matsyendrasana (Fish Pose) – Enhances the elasticity and functioning of your spine 

Placing your right foot at the root of the left thigh, grasp the toe of the right leg with the left hand and let the right-hand pass over to the back. Staying in this posture one can increase appetite and overcome diabetes, constipation and dyspepsia. Not only does it improve the elasticity and functioning of your spine it relieves you from pain and stiffness in your vertebrae. 

#8. Bhujangasana (Cobra pose) – Stretches muscles in your shoulders, chest, abdominals and lower back 

‘Bhujanga’, which means Cobra in English, is called so because of its posture like a hooded snake. To perform this, lie down, hands by the side and fold hands at the elbow. Placing palms on the ground, take your chin up without raising the level. Maintain the posture for some time. This Asana affects the muscles of the body. It stretches the muscles in your shoulders, chest, abdominals and lower back alleviates postural related tension. 

#9. Gomukhasana (The Cow-Face Pose) – Helps with the treatment of sciatica and diabetes

Stack the right knee over the left in a sitting posture. Take the left arm up towards the ceiling and right arm down from the centre of the back to hold the left hand. It stretches the hips, ankles, shoulders, and chest. The posture helps with treatment of sciatica and improves the functioning of your kidneys, thereby helping people who suffer from diabetes. 

#10. Ustrasana (Camel Pose) – Stretches chest, abdomen, quads, and hips, improving overall posture

Known as the Camel posture, it opens the rib cage to give more space to the lungs, produces maximum compression of the neck and spine. Sit on the ground in the kneeling position. The body should be supported on the toes and the knees. Bend backward. Hold the heels with the hands. The fingers of the hand should point outwards and the thumbs should point towards the toes. While inhaling, gradually lift the pelvis. Press the upper torso, both outwards and upwards and bend the neck downwards. The arms should be kept straight. While exhaling return to the kneeling position.

#11. Yoga Mudra – Increases flexibility in the arms and shoulders, stretches the front of the body and spine

This asana is good for the digestive system, vertebral column, abdominal muscles and muscles of upper and lower limbs. In a seated position, the right foot is placed on the left thigh with the sole facing up. Then the left foot is also placed on the right thigh in the same way. This is the Padmasana posture. Without raising your hips from the seat, the body is bent forward and forehead touches the ground. The hands are kept behind the back with the left wrist held in the right hand. 

Yoga Asanas For Weight Loss: Top 5 Poses

Yoga is known to offer some of the most effective exercises to losing weight. Yoga for weight loss exercises are light on the joints which helps to minimize cases of getting injuries while training the body. Besides, it can be practiced at the comfort of your home or under minimal guidance of a trained professional. If you also don’t like sweating it out, yoga asanas for weight loss can be amazing alternatives for you.

Yoga helps you reduce weight, control your body metabolism, and even offer peace to your soul. By maintaining a balanced body weight and keeping fit, it becomes easier to build your self-esteem while also minimizing your stress.

How Can Yoga For Weight Loss Help You Reshape Your Body?

Yoga for weight loss is a fun and relaxing way to get healthy in general. It will help you look and feel better, reduce stress and anxiety, improve sleep, and increase your overall happiness.

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Top 5 Yoga Asanas For Fast Weight Loss

It’s not often easy to keep fit; in most cases, you may need to spend 4-5 days a week in the gym sweating away. But with yoga poses you can easily engage in the following poses at the comfort of your home or using the guidance of a well-trained professional. There are numerous yoga poses for weight loss and those that will help you achieve a flat tummy.

Warrior pose

If want more and you’ve heard of Shilpa Shetty’s yoga for weight loss, we have listed her top 5 poses here.

Yoga is a holistic exercise that builds from the inside out. The poses helps you build muscle as well as keep you fit. Luckily for you, a comprehensive yoga program known as Yoga Burn is now available on the market at a bargain price. The program shows you some of the best techniques you can ever learn about yoga and weight loss. And the best part? You do not even need a trainer or expensive tools to get started. Yoga Burn program offers all that you need to enjoy and reap the benefits of yoga for weight loss. Do not wait till the price of this program shoots. Order your copy today and begin your journey to getting that dream body.

7 Effective Yoga Asanas To Tone Your Buttocks

7 Effective Yoga Asanas To Tone Your Buttocks

Have you heard of the yoga butt? If you saw one, you would definitely want one. It is a tight, well-proportioned, and toned posterior. A strict regime of certain yoga poses will help you possess it. Here we listed 7 of them. Check them.

Yoga For A Fit Posterior

When we think of yoga, we think of exercises that relax the mind and the body. But, apart from that, yoga can also be the go-to practice for strengthening and toning muscles. The buttocks, in particular, are an area that women are conscious about. Slightly lifted and tightened buttocks will do the trick and make you feel confident. Some yoga asanas challenge your backside muscles and give the results you want. Check those asanas below.

Yoga For Buttocks – 7 Toning Asanas

1. Salabhasana (Locust Pose)

Salabhasana or the Locust Pose is a pose that looks easy but can be quite difficult to do in the right manner. You must include this pose in your daily workout regimen for some great results. Practice this asana early in the morning on an empty stomach. It is a basic level asana under the Vinyasa style of yoga. Hold the pose for at least 30 to 60 seconds.

Benefits: Salabhasana invigorates your entire system. It stimulates your internal organs and improves blood circulation. It also tones your hips, thighs, calf muscles, and legs. The asana regulates metabolism and helps you in losing weight.

To know more about the asana and how to do it, click here: Salabhasana

 

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2. Purvottanasana (Upward Plank Pose)

 

Purvottanasana or the Upward Plank Pose is an asana where you stretch extensively towards the east. Morning is the best time to practice this asana. Keep your stomach empty while you practice this asana. In case practicing the asana in the mornings is not possible, you can do it in the evening, but make sure your last meal was 4 to 6 hours ago. Hold the yoga pose, which is a basic level Vinyasa Yoga asana, for about 30 to 60 seconds.

 

Benefits: Purvottanasana strengthens your back and legs, stretches the front of your ankles, and tones the entire body. It increases your core strength and stamina and stretches the legs to a great extent.

To know more about the asana and how to do it, click here: Purvottanasana

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3. Anjaneyasana (Crescent Pose)

 

Anjaneyasana or the Crescent Pose is named so as Lord Hanuman, a character in Ramayana, is usually shown in this stance. The pose also looks like a crescent moon, hence the name. Practice the asana in the mornings on an empty stomach or in the evenings after 4 to 6 hours since your last meal. The pose is basic level Vinyasa Yoga. Hold it for at least 15 to 30 seconds during practice.

Benefits: Anjaneyasana improves body balance and gives your hips a good stretch. It increases concentration and builds core awareness. It tones and energize your body, stimulates the digestive organs, and aids digestion.

To know more about the asana and how to do it, click here: Anjaneyasana

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4. Virabhadrasana 2 (Warrior 2 Pose)

Virabhadrasana 2 or the Warrior 2 Pose is named after Virabhadra, a mythological character created by Lord Shiva. It is a graceful pose that celebrates the achievements of mythical warriors. Virabhadrasana 2 is a beginner level Vinyasa Yoga pose that works best when practiced in the mornings on an empty stomach. Hold the pose for at least 30 seconds.

Benefits: The Warrior Pose strengthens and stretches your legs and ankles. It increases your stamina, relieves backache, and adds grace and poise to your stance. The asana improves respiration and energizes tired limbs.

To know more about the asana and how to do it, click here: Virabhadrasana 2

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5. Trikonasana (Triangle Pose)

Trikonasana or the Triangle Pose is named so as it resembles a triangle. The pose is a beginner level Vinyasa Yoga asana that works best when held for at least 30 seconds. Unlike many other yoga poses, Trikonasana requires you to keep your eyes open to maintain balance. Practice the asana in the morning on an empty stomach.

Benefits: Trikonasana strengthens the knees, ankles, and legs and increases your physical stability. It improves digestion, reduces blood pressure, and removes fat from the waist and thighs.

To know more about the asana and how to do it, click here: Trikonasana

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6. Ardha Chandrasana (Half Moon Pose)

Ardha Chandrasana or the Half Moon Pose channelizes the lunar energies into your body. The pose is a basic level Hatha Yoga asana that works best when practiced at dawn or dusk. Your stomach must be empty during the time of practice. Try to hold the pose for at least 15 to 30 seconds.

Benefits: The asana makes your thighs and ankles stronger and stretches your calves. It increases your concentration levels and gives your body a better sense of coordination. It also relieves stress and improves digestion.

To know more about the asana and how to do it, click here: Ardha Chandrasana

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7. Natarajasana (Dance Pose)

Natarajasana or the Dance Pose is an asana that, if done right, resembles one of the dancing poses of the Hindu God, Lord Shiva. It is an intermediate level Vinyasa Yoga asana. Practice the asana early in the morning on an empty stomach or in the evening after a gap of 4 to 6 hours from your last meal. Hold the pose for at least 15 to 30 seconds during practice.

Benefits: Natarajasana is one of the best yoga poses for buttocks toning as it strengthens your hips and legs. It increases your metabolism, aids weight loss, stretches your thighs, and improves your posture. It makes your body flexible and increases your focus and balance.

To know more about the asana and how to do it, click here: Natarajasana

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These yoga asanas will help you get those shapely buttocks you desire. Now, let’s answer some questions about yoga and toning.

Expert’s Answers For Readers’ Questions

Is yoga practice enough for a fit butt?

Along with practicing buttock toning yoga asanas, a proper diet, healthy lifestyle, and a determined mind will help you get the desired results.

Are there any side effects of practicing yoga?

Yoga, when learned and practiced under the supervision of a trained yoga teacher, has no side effects.

Have you ever considered yoga for buttocks shaping? How did it help you? The posterior of your body plays a significant role in shaping your posture. A fit back makes you look and feel great. To obtain enviable buttocks, rework and reorganize your fitness regimen to fit in the above asanas. Get started!