Tadasana is an ideal warm-up pose. It improves blood circulation and
activates the core and other peripheral areas , thereby ensuring that
your body is ready for the other poses in store.
How To Do
Stand
with your feet flat, heels slightly spread out, and the big toes of
your feet in contact with each other. Keep the spine erect with hands on
both sides and palms facing your body.
Stretch your hands to the front and bring the palms close to each other.
Inhaling deeply, stretch your spine. Raising your folded hands up above your head, stretch as much as you can.
Try
lifting your ankles and standing on your toes, with the eyes facing the
ceiling. If you cannot stand on your toes, you can keep your feet flat
on the ground, while your eyes face the ceiling.
Breathe normally and hold the pose for 20 to 30 seconds.
Inhale deeply, and while exhaling, slowly relax and bring your feet back to the floor.
Repeat
the asana 10 times, increasing the count gradually. Relax for 10
seconds before you attempt the next repetition. The picture given above
is a variation for beginners.
. Surya Namaskar
Surya Namaskar is a confluence of twelve yoga positions, each of
which has a major impact on the entire body. The forward and backward
bends allow stretches, while the deep breathing performed during the act
helps in detoxification. Practice Surya Namaskar daily in the morning,
facing the sun, for reaping the maximum benefits.
How To Do
Stand with both your feet together, expand your chest, and relax your shoulders.
As
you inhale, lift both your arms from the sides. And as you exhale,
bring your arms to the front of your chest and keep them in the prayer
position.
Inhale, raise your hands, and stretch backwards, slightly.
Exhale, bend forward, and try to touch your forehead to the knees.
Bending your left knee, stretch your right leg backward, with your palms placed on the floor.
Move into downward dog position.
From
Adhomukha (downward dog), coming on the tips of the toes, move forward
in an Ashtanga Namaskar (a form of Chaturangadandasana), where the hips
are slightly elevated and take the entire torso in one plane down
towards the floor.
Inhale, stretch forward, and bend backwards into Urdhvamukha,or upward facing dog.
Keeping your hands fixed on the floor, move the torso into downward dog.
As you inhale, bring your right leg forward, in between your elbows and stretch upwards.
Bring your left leg forward and inhale deeply.
Stretch back from the waist.
Return to the initial position.
3. Padahastasana
This forward fold is really good for the heart and relieves issues
like anxiety and is good for getting the heart rate slowed down. The
abdominals become soft and relaxed, allowing the stomach to do its work,
appropriately addressing major or minor abdominal issues.
How To Do
Stand
in the Tadasana pose, with your hands on either side of the body while
your feet rest together, with the heels touching each other.
Keep your spine erect.
Inhaling deeply, lift your hand upwards.
As you exhale, bend forward such that your body is parallel to the floor.
Inhale, then exhale, and bend forward completely, with your body falling away from the hips.
Try
to touch the floor, with palms straight on the floor, and without
bending your knees. Beginners can try touching the toes or just the
ankles to start with, working your way to the floor.
Inhale
while coming up into Tadasana. It is good to stay in this asana for
slightly longer durations as per individual capabilities and need.
Bhujangasana
Give your abdomen a good stretch with this yoga asana. The regular
practice of this asana aids in strengthening the back muscles, and
hence, it is one of the most advised poses to alleviate post-partum back
pain.
How To Do
Lie down on the mat in the prone position (with your chest facing down), legs slightly spaced out, and toes touching the floor.
Keep the hands on either side of the body, palms facing the floor.
Bring your palms beneath your shoulders.
Inhaling
deeply, slowly lift your chest and head off the floor, your gaze fixed
on the ceiling. Tuck in your pubis towards your navel, while keeping
your buttocks firm.
Hold the position for 15 to 30 seconds, while breathing normally.
Take
a deep breath and try to lift your body from the waist upward, bending
backward as much as possible. Nevertheless, make sure that you are not
hurting your back in the process.
Hold the posture for 30 to 60 seconds, breathing normally.
Exhale
and slowly bring your body down – chest, neck, and forehead – to return
to the prone position. Stretch your arms slowly to the front.
Informative article ����
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