To begin the yoga practice…
Sit comfortably with spine & neck erect. Keep the eyes closed. Observe your body…your breathe…your heartbeat for few seconds. Prepare your mind & body for the yoga practice and manifest that may your mind and body be benefitted with the yoga practice.
Perform 3 rounds of deep inhalation & exhalation. Inhale…..Exhale…..Inhale….Exhale….Inhale….Exhale…
Relax a few seconds. Slowly open the eyes.
Warm up your body with loosening exercises.
Let’s begin with yoga asana..
Yogasana: Standing Posture 6:
Trikonasana (Triangle Posture)
Sthiti: Tadasana (as described previously)
Step 1: With inhalation, slowly move the right feet and place it approximately 1.5m away from the left feet. Simultaneously, raise both the hands sideways upto the shoulder level making them parallel to the ground, palms facing downwards.
Step 2: With exhalation, bending sideways at the hip, touch the right feet with the right palm (Beginners may start with touching the ankle joint if not able to reach out to the feet). Keep the left hand stretched upwards, palm facing towards forwards. Turn the face towards the left and fix the gaze on the tip of left fingers. Do not flex the elbows and knees.
Maintain the posture for 10-20 seconds with normal breathing. If possible, keep the eyes closed and focus on the posture.
Step 3: Inhale and slowly straighten the body (as in step 1).
Step 4: Exhale and slowly bring the hands down.
Relax in Shithila Tadasana pose.
Repeat the practice on left side (start with moving the left feet and bend sideways to touch the left feet with left hand, keeping the right hand stretched upwards).
Benefits:
- Strengthens the muscles around the shoulder joints, improves shoulder joint mobility.
- Stretching of thoracic muscles helps in improving the lung capacity so useful in respiratory problems.
- Stretches the back muscles, helps in relieving the aches and stiffness.
- Useful in burning excessive fat around the waist region.
Contra-indications: Individuals with recent injuries or surgery should avoid. Those having vertigo and acute back ache must perform the posture cautiously.
Yogasana: Standing Posture 7: Parivrutta Trikon Asana (Twisted Triangle Posture)
Sthiti: Tadasana (as described previously)
Step 1: With inhalation, slowly move the right feet and place it approximately 1.5m away from the left feet. Simultaneously, raise both the hands sideways upto the shoulder level making them parallel to the ground, palms facing downwards.
Step 2: With exhalation, bending slightly forwards at the hip, touch the left feet with the right palm. Keep the left hand stretched upwards, palm facing towards forwards. Turn the face towards the left and fix the gaze on the tip of left fingers. Do not flex the elbows and knees.
Maintain the posture for 10-20 seconds with normal breathing. If possible, keep the eyes closed and focus on the posture.
Step 3: Inhale and slowly straighten the body (as in step 1).
Step 4: Exhale and slowly bring the hands down.
Relax in Shithila Tadasana pose.
Repeat the practice on left side (start with moving the left feet and touch the right feet with left hand, keeping the right hand stretched upwards).
Benefits:
- Strengthens the muscles of back and legs; useful in back ache and sciatica.
- Useful in burning excessive abdominal fat.
- Improves digestion and relives constipation.
Contra-indications:
Individuals with recent injuries (including slip disc) or surgery should avoid. Those having cardiac problems, hypertension, vertigo and acute back ache must avoid or perform the posture cautiously under supervision.
To conclude the practice, relax in Shavasana. Lie down on floor, legs apart, and hands away from body, palms facing upwards, head placed comfortably and eyes closed. Observe each joint and muscle of your body, starting from toes, ankle joints, calf muscles, knee joints, thigh muscles, hip joints, back muscles, spine, abdominal muscles, chest muscles, neck muscles and face one by one. As you observe them, loosen them completely and allow them to relax totally. Relax the whole body. Allow the breathe and heart rate to normalize. Slowly turn towards the right side and come up in sitting pose. Rub your palms together and gently give warm massage on face, neck and arms. Slowly open the eyes.
