Yoga
Yoga is a physical, mental, and spiritual workout, which originated in India about 5000 years ago. It involves breathing exercises, physical postures, and meditation. Yoga is not just about exercise, but a way to discover the sense of oneness with yourself.
The word yoga means ‘unity’ or ‘oneness’ and is derived from the Sanskrit word “Yuj” which means ‘to join’. On a more practical level, yoga is a means of balancing and harmonizing the body, mind and emotions. Yoga arose when human beings first realized their spiritual potential and began to evolve techniques to further it. Yogic sciences were evolved and developed by ancient sages. Sag Patanjali’s treatise on Raja yoga, the Yoga Sutras, codified the first denfinitive,unified and comprehensive system of yoga.
THE 5 ASANS
1.PoornaTitali Asan (Full Butterfly) Sit in the base position. Bend the knees and bring the soles of the feet together, keeping the heels as close to the body as possible. Clasp the feet with both hands and gently bounce the knees up and down. Practice 30 to 50 up and down movements.
BENEFITS: The inner thigh muscles hold a lot of tension which is relieved by these asanas. They also remove tiredness from long hours of standing and walking
2. Vaajrasana
(Thunderbolt Pose)
Kneel on the floor. Bring the big toes together and separate the heels. Lower the buttocks onto the inside surface of the feet with the heels touching the sides of the hips. Place the hands on the knees, palms down. The back and head should be straight but not tense. Avoid excessive backward arching of the spine.
BENEFITS: Alters the flow of blood and nervous impulses in the pelvic region and strengthens the pelvis.
3.Trikonasana
(Triangle Pose)
Stand erect with the feet a meter apart. Turn the right foot to the right side. Stretch the arms sideways and raise them to shoulder level so they are aligned in a straight line. Bend to the right, taking care not to bring the body forward. Simultaneously bend the right knee slightly. Place the right hand on the right foot, keeping the two arms in line with each other. Turn the left palm forward. Look up at the left hand in the final position. Return to the upright position with the arms in a straight line. Repeat on the opposite side, bending the left knee slightly. This completes one round. Practice 5 rounds. Inhale while raising the arms. Exhale while bending.
BENEFITS: Stimulates the
nervous system and alleviates nervous depression. It improves digestion, stimulating the appetite, activating intestinal peristalsis and alleviating constipation.
4.Bhujangasana
(Cobra Pose)
Lower the buttocks and hips to the floor. Straightening the elbows, arch the back
and push the chest forward into the cobra pose. Bend the head back and direct the gaze upward to the eyebrow centre. The thighs and hips remain on the floor and the arms support the trunk. Unless the spine is very flexible the arms will remain slightly bent. Inhale while raising the torso. Exhale while lowering down.
BENEFITS: : This pose keeps the spine supple, improving circulation in the back region and toning the spinal nerves. It
tones the reproductive organs, stimulates digestion and relieves constipation.
5.Supta Pawanmuktasana (Leg Lock Pose) Lie in the base position. Bend the right knee and bring the thigh to the chest. Interlock the fingers and clasp the hands on the shin just below the right knee. Keep the left leg straight and on the ground. Inhale deeply. Holding the breath, raise the head and shoulders off the ground and try to touch the right knee with the nose. Remain in the final position for a few seconds. While slowly exhaling, return to the base position. Relax the body. Repeat 3 times with the right and left leg.
BENEFITS: It strengthens the lower back muscles and loosens the spinal vertebrae.
Also effective in removing wind and constipation.
Yoga- Beneficial for pregnant women
In the UK, researchers studied the effects of yoga on pregnant women and found that it can reduce the risk of them developing anxiety and depression. Stress during pregnancy has been linked to premature birth, low birth weight, and increased developmental and behavioural problems in the child as a toddler and adolescent, as well as later mental health problems in the mother.
