The anatomy of the spine is very influential, as well as its functions. The spinal column is long from the base of the skull down to the pelvis. While in the womb it develops till the time of delivery. After birth, as the baby grows, there are many other changes in it. The spinal cord has many parts such as the vertebrae (facet joints), nerves, inter vertebral discs, and soft tissues (including muscles, tendons, and ligaments). All of these parts contribute to the complex structure of the spine. They provide support for various tasks and everyday activities.
7 effective yoga poses to increase your brain powerShivartha
Every day after you wake up, your body's health sets the tone for the day. Any illness in the body can hamper your enthusiasm and interfere with daily activities. Many yoga asanas can help you stay physically fit, but it is not the only condition for overall wellness, your mental health is equally important. Your brain plays an amazing role in performing daily tasks. Your ability to respond, understand, and function well is related to your brain health.
8 best mid back stretches for relieving middle back painShivartha
The middle back, sometimes called the thoracic back, or confusingly the upper back, is very strong because the ribs are attached to the thoracic vertebrae and keep this part of the spine more stable. Causes of middle back pain include poor posture, improper lifting, overuse, injury, scoliosis and arthritis. That pain comes from muscle tension and poor posture.
10 amazing yoga poses to increase height and grow taller naturallyShivartha
Yoga has been practiced since ancient times for overall health but you will be surprised to know that yoga can also be used to increase your height. We bring you some tricks and tips to add some extra inches to your height and promote overall body growth. "Contrary to what most people believe, you may have a chance to increase your height by the age of 23-24, after which the body stops secreting growth hormone." Can help stretch the muscles of the body.
How to do jathara parivartanasana (two knee spinal twist pose) and what are i...Shivartha
Jathara parivratana as pronounced in Sanskrit is a posture that is pronounced as jaH-tah-rah-paH-rEE-var-ta- nA-sa-na. Sanskrit: Jathara Parivartan; gastritis - abdomen or abdomen; Parivartan - abandoned or folded; posture - posture. Jathara Parivartasana is a relaxing posture in which the stomach is bent while lying in a supine position. This pose also strengthens the back muscles and improves your posture. To hold this posture, the stomach is rotated in the abdominal posture by bending the legs and turning the legs downwards. Hence it is known as Belly Twist Pose or Revved Abdominal Twist Pose in English.
Yoga for ovarian cyst and it's health benefitsShivartha
The female body is absolutely beautiful, delicate and complex. Nowadays, ovarian cysts are more common. Ovarian cysts are common causes of cysts, in most cases, due to lifestyle and eating habits. Here, we will talk about ovarian cysts in women and how yoga can help reduce the risk of ovarian cysts. Here are some important points that will help us to understand Ovarian Cysts Cysts.
13 effective pranayama and yoga asana exercises to stop hair lossShivartha
A head full of long and thick hair is every woman's dream, but this dream rarely comes true. Many internal and external factors such as stress, poor eating habits, hormonal imbalances and disorders, diseases, hair dyes, styling products, medicines, genetic disorders and smoking etc. cause hair loss. There is a wide range of natural remedies for dandruff and hair fall, and yoga is considered to be one of the safest and most effective natural remedies that show quick results.
An unhealthy diet can result from environmental conditions, stress, over-styling and lack of care. However, there are some yoga poses that are helpful here to avoid the damage caused by these triggers. All forward bending postures can help in maintaining healthy hair.
If you're a passionate yoga practitioner, you've probably noticed some yoga benefits—perhaps you're getting a good night's sleep or getting fewer colds, or you're feeling more relaxed and relaxed. But if you've ever tried to tell a beginner about the benefits of yoga, you might find that "it creates growth of life" or "it carries energy to your back" on deaf or skeptical ears. is falling
7 effective yoga poses to increase your brain powerShivartha
Every day after you wake up, your body's health sets the tone for the day. Any illness in the body can hamper your enthusiasm and interfere with daily activities. Many yoga asanas can help you stay physically fit, but it is not the only condition for overall wellness, your mental health is equally important. Your brain plays an amazing role in performing daily tasks. Your ability to respond, understand, and function well is related to your brain health.
8 best mid back stretches for relieving middle back painShivartha
The middle back, sometimes called the thoracic back, or confusingly the upper back, is very strong because the ribs are attached to the thoracic vertebrae and keep this part of the spine more stable. Causes of middle back pain include poor posture, improper lifting, overuse, injury, scoliosis and arthritis. That pain comes from muscle tension and poor posture.
10 amazing yoga poses to increase height and grow taller naturallyShivartha
Yoga has been practiced since ancient times for overall health but you will be surprised to know that yoga can also be used to increase your height. We bring you some tricks and tips to add some extra inches to your height and promote overall body growth. "Contrary to what most people believe, you may have a chance to increase your height by the age of 23-24, after which the body stops secreting growth hormone." Can help stretch the muscles of the body.
How to do jathara parivartanasana (two knee spinal twist pose) and what are i...Shivartha
Jathara parivratana as pronounced in Sanskrit is a posture that is pronounced as jaH-tah-rah-paH-rEE-var-ta- nA-sa-na. Sanskrit: Jathara Parivartan; gastritis - abdomen or abdomen; Parivartan - abandoned or folded; posture - posture. Jathara Parivartasana is a relaxing posture in which the stomach is bent while lying in a supine position. This pose also strengthens the back muscles and improves your posture. To hold this posture, the stomach is rotated in the abdominal posture by bending the legs and turning the legs downwards. Hence it is known as Belly Twist Pose or Revved Abdominal Twist Pose in English.
Yoga for ovarian cyst and it's health benefitsShivartha
The female body is absolutely beautiful, delicate and complex. Nowadays, ovarian cysts are more common. Ovarian cysts are common causes of cysts, in most cases, due to lifestyle and eating habits. Here, we will talk about ovarian cysts in women and how yoga can help reduce the risk of ovarian cysts. Here are some important points that will help us to understand Ovarian Cysts Cysts.
13 effective pranayama and yoga asana exercises to stop hair lossShivartha
A head full of long and thick hair is every woman's dream, but this dream rarely comes true. Many internal and external factors such as stress, poor eating habits, hormonal imbalances and disorders, diseases, hair dyes, styling products, medicines, genetic disorders and smoking etc. cause hair loss. There is a wide range of natural remedies for dandruff and hair fall, and yoga is considered to be one of the safest and most effective natural remedies that show quick results.
An unhealthy diet can result from environmental conditions, stress, over-styling and lack of care. However, there are some yoga poses that are helpful here to avoid the damage caused by these triggers. All forward bending postures can help in maintaining healthy hair.
If you're a passionate yoga practitioner, you've probably noticed some yoga benefits—perhaps you're getting a good night's sleep or getting fewer colds, or you're feeling more relaxed and relaxed. But if you've ever tried to tell a beginner about the benefits of yoga, you might find that "it creates growth of life" or "it carries energy to your back" on deaf or skeptical ears. is falling
How to do bharadvajasana (seated spinal twist pose) and what are its benefitsShivartha
(bah-ROD-va-JAHS-anna) , Bharadvaja = One of the seven famous seers credited with composing the hymns collected in the Vedas. Bharadwaja is one of the seven seers, and this asana is named after him. He is believed to have composed many hymns in the Vedas. The Seated Twist or Bhardwaj's Twist, as many call this asana, is a simple seated yoga posture that not only has many benefits but can be performed by absolutely anyone.
How to do virasana (hero pose) and what are its benefitsShivartha
Sanskrit: Virasana; Vira - Hero, Asana - Pose; Pronounced As - veer-AHS-anna Virasana is a Sanskrit word which translates to Hero Pose. The traditional hero is the one who fights for the world. He protects himself and keeps himself safe. He sits only after conquering his enemy. Yoga Nayak is meant to remove the turmoil within oneself and this asana does just that.
8 yoga poses for a firm, strong, and sexy buttShivartha
The term 'yoga butt' is no joke—just check out the Down Dogs around you in almost any class. Sure, the right strengthening gets you moving, so you say that while lengthening your muscles and making them work harder. Do you want on a strong butt? Incorporate the yoga-inspired moves below into your routine, and you'll be well on your way to whatever you've been on. These moves work your glutes, legs, core and back and leave you feeling stronger.
How to do bhujangasana (cobra pose) and what are its benefitsShivartha
Sanskrit: Bhujangasana; Bhujanga - cobra, asana - posture; Pronounced as - boo-jang-GAHS-anna. Surya Namaskar, the eighth of the 12 poses of Bhujangasana, is also known as Cobra Pose. This energetic backbend resembles the raised hood of a cobra.
Experts say 14 best yoga poses for back pain Wondering what is the best yoga pose for back pain? We have heard from the experts and some enthusiastic yogis and have come up with the top 14 asanas that can help the country's growing back pain!
These best 11 yoga asanas in every day for a healthy and vibrant lifeShivartha
Even though I've been practicing yoga for almost ten years, I still find myself being pulled back into "simple" poses over and over again. I've been intrigued by more advanced yoga postures, but beginner-friendly, basic postures and exercises provide the greatest long-term benefits with the least risk. Without superhuman strength or flexibility, we can move and lubricate our joints, improve our posture and balance, stimulate digestion, boost energy, calm the nervous system and Can create mental focus and clarity at any age or stage of life.
12 easy yoga poses for women's health issues like pcos, infertilityShivartha
Polycystic ovary syndrome (PCOS) is a common disorder involving the hormonal or endocrine system of the female reproductive system. Some studies conducted in India indicate that 10% of Indian women suffer from this disease. Timely diagnosis and awareness of the disease can help prevent this infertility syndrome. It is an emerging health problem occurring during adolescence. Awareness about a healthy lifestyle, dietary discipline and regular exercise is essential for disease prevention and better management. Yoga treatment helps to take care of overall health by overcoming Poly cystic Ovary Syndrome (PCOS) and infertility.
How to do ardha matsyendrasana (half spinal twist pose) and what are its bene...Shivartha
Ardha Matsyendrasana, Half Lord of the Fishes Pose, Half Spinal Twist Pose or Vakrasana is an asana. Sanskrit: Ardha Matsyendrasana; Ardha - half, Matsyendra - king of fish, Asana - posture; Pronounced as ARE-dah MAT-see-en-DRAHS-anna. This asana is named after Yogi Matsyendranath. The name is derived from the Sanskrit words 'ardha' meaning half, 'matsya' meaning fish, 'indra' meaning a king, and 'asana' meaning seat. This asana is also called Vakrasana. 'Vakra' in Sanskrit means bent. Some other names for this asana include Half Lord of the Fish Pose and Half Spinal Twist. This is a seated spinal twist and has a lot of variations. This pose is one of the 12 basic asanas used in hatha yoga programs.
Try this 10 yoga that will help you get relief from migraineShivartha
Yoga can provide much more than just physical fitness. It can bring peace to your mind and body, as well as help with ailments like anxiety, depression, and pain. It's not clear exactly how yoga changes the body in this way, although the parasympathetic nervous system (PNS) may play a role. During yoga, PNS can slow your heart rate and lower your blood pressure. It allows your body to recover after a stressful event like a migraine.
How to do mayurasana (peacock pose) and what are its benefitsShivartha
Mayurasana in Sanskrit; peacock - peacock, asana - posture; Pronounced as - my-yer-ahs-anna. According to Hindu texts, the peacock is a symbol of love and immortality. This posture is said to resemble a peacock when it moves around with its feathers. Peacock pose has a whole host of benefits, and although it is complicated, with a little practice, it is quite easy to do.
7 yoga asanas which reduce more your belly fat than doing heavy exerciseShivartha
Despite the wide variety of workouts available today, yoga is the most reliable and effective way of nourishing and toning one's body as a whole. help. Absolutely! Because who doesn't want a flat stomach that ultimately shows off your good health? As yoga tries to work deeply on the core and the whole body with each asana. Along with making the stomach strong, these will help in eliminating many stomach related problems like constipation, indigestion and bloating.
10 easy yoga poses you can literally do in your bed, so no more excuses!Shivartha
Bed yoga is a series of stretching and breathing exercises done on your bed. Because a mattress is a softer surface than the floor, you cannot do standing or balancing postures that require a solid feeling of the ground. But this soft surface can be beneficial if you have pain in your knees, wrists or other joints. Bed yoga is usually done just before bedtime or immediately after waking up. Bed yoga practices include calming and soothing postures that are invigorating if done at night or in the morning.
How to do vajrasana (diamond pose) and what are its benefitsShivartha
Sanskrit: Vajrasana; vajra - diamond or thunderbolt, asana - posture; Pronounced as vahj-RAH-sah-na Vajrasana is a kneeling posture, and it takes its name from the Sanskrit word vajra, meaning diamond or thunderbolt. Asana (posture), of course, which means mudra. This diamond pose is also called as Adamantine pose. You can try some pranayama sitting in this position.
Yoga is a practice that connects the body, breath and mind. It uses body posture, breathing exercises and meditation to promote overall health. Yoga developed as a spiritual practice thousands of years ago. Today, most Westerners practice yoga for exercise or to reduce stress.
How to do dhanurasana (bow pose) and what are its benefitsShivartha
Sanskrit: Dhanurasana; Dhanur - bow, asana - posture; Pronounced As dah-noo-rah-sah-nah. Dhanurasana or the bow pose is one of the 12 basic hatha yoga poses. It is one of the three main back stretching exercises. It gives a good stretch to the entire back, thus providing flexibility as well as strength to the back.
How to do viparita karani (legs up the wall pose) and what are its benefitsShivartha
Sanskrit: Viparitakarani; Viparita - inverse, Karani - doing; Pronounced As - vip-par-ee-tah car-AHN-ee Viparita Karani Also called an inverted lake pose or leg up the wall pose. It has an anti-aging effect on your body, apart from a host of other health benefits. Some Hindu scriptures state that Viparita Karni not only reduces wrinkles, but prevents both old age and death. This asana, being a restorative posture, allows the blood to circulate to every part of the body. Hence, it helps in giving relief from just about any disease.
How to do halasana (plow pose) and what are its benefitsShivartha
Halasana or Plow Pose is an asana. Sanskrit: Halasan; hala - plow, asana - posture; Pronounced As-hah-LAHS-anna Like other yoga poses, Halasana is so named because of the basic shape of the pose resembles a typical plow used in Tibet and India. The plow is also a mythological symbol that appears in many stories from Tibet, China, India, and Egypt. Plow mudra will be practiced for your body. This asana is one of those finishing poses that you will do in yoga from the very beginning. But only once your feet touch the ground, it becomes an advanced pose.
How to do pawanmuktasana (wind relieving pose) and what are its benefitsShivartha
Pawanmuktasana, Wind Removal Pose, Pawan Mukti Pose or Wind Relieving Pose is an asana. Sanskrit: Pawan Freesan; Pawan - wind, Mukta - relief or release, Asana - posture; Pronounced As- PUH-vuhn-mukt-AAHS-uh-nuh. Wind-relieving pose is an incline posture that is suitable for everyone, whether they are beginners or advanced practitioners. This mudra helps in releasing the digestive gases from the intestines and stomach very easily.
7 best yoga asanas for the healthy liver that detoxify your liverShivartha
The liver is the largest organ in the body after the skin and acts as the gatekeeper of your body. Everything that happens and is digested in the body goes through the liver (liver) which has evolved to handle our organic waste. Because of its size, the liver (liver) that is attached to two very large blood vessels keeps whatever enters through the intestinal tract, and unwanted objects out. This includes toxins or environmental carcinogens. These 'bad' substances are prevented from getting into the bloodstream.
These 13 yoga asanas will help you boost your fertilityShivartha
Today thousands of couples around the world struggle with fertility issues and the reasons are many. However, stress being a common factor can adversely affect fertility and in fact, lack of work-life balance can lead to infertility, apart from other factors such as sedentary lifestyle, eating habits and lack of some exercise. To top it all, we are now also dealing with a pandemic. At such a time, when both your body and mind are dealing with a lot of issues and emotions, it becomes difficult to conceive a child, leading to frustration, anxiety and frustration in the couples.
How to do vasisthasana (side plank pose) and what are its benefitsShivartha
Vashishthasana in Sanskrit: Vashishta - wealthy, Asana - posture; Pronounced as vah-sish-TAHS-anna. Vashishta was one of the most revered sages among the Saptarishis (seven seers). He was one of the prominent writers of Mandala. Seven Vashisthas had a cow named Kamadhenu. This divine cow gave whatever the sage asked for, and hence, he became incredibly wealthy. This asana is the powerhouse of health, and hence, it is named after Vasishtha Rishi.
How to do utthita parsvakonasana (extended side angle pose) and what are its ...Shivartha
Uttita Parsvkonasana in Sanskrit; Uttita - wide, lateral - side, angle - corner and asana - posture; Pronounced as oo-TEE-tah-parsh-vah-cone-AHS-anna. In English it is called Extended Side Angle Pose. Utthita Parsvakonasana is a standing arm pose. Utthita Parsavakonasana can also be referred to as Extended Side Angle Pose. This simple pose provides a range of physical benefits, but is also believed to relieve mental and emotional stress.
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How to do bharadvajasana (seated spinal twist pose) and what are its benefitsShivartha
(bah-ROD-va-JAHS-anna) , Bharadvaja = One of the seven famous seers credited with composing the hymns collected in the Vedas. Bharadwaja is one of the seven seers, and this asana is named after him. He is believed to have composed many hymns in the Vedas. The Seated Twist or Bhardwaj's Twist, as many call this asana, is a simple seated yoga posture that not only has many benefits but can be performed by absolutely anyone.
How to do virasana (hero pose) and what are its benefitsShivartha
Sanskrit: Virasana; Vira - Hero, Asana - Pose; Pronounced As - veer-AHS-anna Virasana is a Sanskrit word which translates to Hero Pose. The traditional hero is the one who fights for the world. He protects himself and keeps himself safe. He sits only after conquering his enemy. Yoga Nayak is meant to remove the turmoil within oneself and this asana does just that.
8 yoga poses for a firm, strong, and sexy buttShivartha
The term 'yoga butt' is no joke—just check out the Down Dogs around you in almost any class. Sure, the right strengthening gets you moving, so you say that while lengthening your muscles and making them work harder. Do you want on a strong butt? Incorporate the yoga-inspired moves below into your routine, and you'll be well on your way to whatever you've been on. These moves work your glutes, legs, core and back and leave you feeling stronger.
How to do bhujangasana (cobra pose) and what are its benefitsShivartha
Sanskrit: Bhujangasana; Bhujanga - cobra, asana - posture; Pronounced as - boo-jang-GAHS-anna. Surya Namaskar, the eighth of the 12 poses of Bhujangasana, is also known as Cobra Pose. This energetic backbend resembles the raised hood of a cobra.
Experts say 14 best yoga poses for back pain Wondering what is the best yoga pose for back pain? We have heard from the experts and some enthusiastic yogis and have come up with the top 14 asanas that can help the country's growing back pain!
These best 11 yoga asanas in every day for a healthy and vibrant lifeShivartha
Even though I've been practicing yoga for almost ten years, I still find myself being pulled back into "simple" poses over and over again. I've been intrigued by more advanced yoga postures, but beginner-friendly, basic postures and exercises provide the greatest long-term benefits with the least risk. Without superhuman strength or flexibility, we can move and lubricate our joints, improve our posture and balance, stimulate digestion, boost energy, calm the nervous system and Can create mental focus and clarity at any age or stage of life.
12 easy yoga poses for women's health issues like pcos, infertilityShivartha
Polycystic ovary syndrome (PCOS) is a common disorder involving the hormonal or endocrine system of the female reproductive system. Some studies conducted in India indicate that 10% of Indian women suffer from this disease. Timely diagnosis and awareness of the disease can help prevent this infertility syndrome. It is an emerging health problem occurring during adolescence. Awareness about a healthy lifestyle, dietary discipline and regular exercise is essential for disease prevention and better management. Yoga treatment helps to take care of overall health by overcoming Poly cystic Ovary Syndrome (PCOS) and infertility.
How to do ardha matsyendrasana (half spinal twist pose) and what are its bene...Shivartha
Ardha Matsyendrasana, Half Lord of the Fishes Pose, Half Spinal Twist Pose or Vakrasana is an asana. Sanskrit: Ardha Matsyendrasana; Ardha - half, Matsyendra - king of fish, Asana - posture; Pronounced as ARE-dah MAT-see-en-DRAHS-anna. This asana is named after Yogi Matsyendranath. The name is derived from the Sanskrit words 'ardha' meaning half, 'matsya' meaning fish, 'indra' meaning a king, and 'asana' meaning seat. This asana is also called Vakrasana. 'Vakra' in Sanskrit means bent. Some other names for this asana include Half Lord of the Fish Pose and Half Spinal Twist. This is a seated spinal twist and has a lot of variations. This pose is one of the 12 basic asanas used in hatha yoga programs.
Try this 10 yoga that will help you get relief from migraineShivartha
Yoga can provide much more than just physical fitness. It can bring peace to your mind and body, as well as help with ailments like anxiety, depression, and pain. It's not clear exactly how yoga changes the body in this way, although the parasympathetic nervous system (PNS) may play a role. During yoga, PNS can slow your heart rate and lower your blood pressure. It allows your body to recover after a stressful event like a migraine.
How to do mayurasana (peacock pose) and what are its benefitsShivartha
Mayurasana in Sanskrit; peacock - peacock, asana - posture; Pronounced as - my-yer-ahs-anna. According to Hindu texts, the peacock is a symbol of love and immortality. This posture is said to resemble a peacock when it moves around with its feathers. Peacock pose has a whole host of benefits, and although it is complicated, with a little practice, it is quite easy to do.
7 yoga asanas which reduce more your belly fat than doing heavy exerciseShivartha
Despite the wide variety of workouts available today, yoga is the most reliable and effective way of nourishing and toning one's body as a whole. help. Absolutely! Because who doesn't want a flat stomach that ultimately shows off your good health? As yoga tries to work deeply on the core and the whole body with each asana. Along with making the stomach strong, these will help in eliminating many stomach related problems like constipation, indigestion and bloating.
10 easy yoga poses you can literally do in your bed, so no more excuses!Shivartha
Bed yoga is a series of stretching and breathing exercises done on your bed. Because a mattress is a softer surface than the floor, you cannot do standing or balancing postures that require a solid feeling of the ground. But this soft surface can be beneficial if you have pain in your knees, wrists or other joints. Bed yoga is usually done just before bedtime or immediately after waking up. Bed yoga practices include calming and soothing postures that are invigorating if done at night or in the morning.
How to do vajrasana (diamond pose) and what are its benefitsShivartha
Sanskrit: Vajrasana; vajra - diamond or thunderbolt, asana - posture; Pronounced as vahj-RAH-sah-na Vajrasana is a kneeling posture, and it takes its name from the Sanskrit word vajra, meaning diamond or thunderbolt. Asana (posture), of course, which means mudra. This diamond pose is also called as Adamantine pose. You can try some pranayama sitting in this position.
Yoga is a practice that connects the body, breath and mind. It uses body posture, breathing exercises and meditation to promote overall health. Yoga developed as a spiritual practice thousands of years ago. Today, most Westerners practice yoga for exercise or to reduce stress.
How to do dhanurasana (bow pose) and what are its benefitsShivartha
Sanskrit: Dhanurasana; Dhanur - bow, asana - posture; Pronounced As dah-noo-rah-sah-nah. Dhanurasana or the bow pose is one of the 12 basic hatha yoga poses. It is one of the three main back stretching exercises. It gives a good stretch to the entire back, thus providing flexibility as well as strength to the back.
How to do viparita karani (legs up the wall pose) and what are its benefitsShivartha
Sanskrit: Viparitakarani; Viparita - inverse, Karani - doing; Pronounced As - vip-par-ee-tah car-AHN-ee Viparita Karani Also called an inverted lake pose or leg up the wall pose. It has an anti-aging effect on your body, apart from a host of other health benefits. Some Hindu scriptures state that Viparita Karni not only reduces wrinkles, but prevents both old age and death. This asana, being a restorative posture, allows the blood to circulate to every part of the body. Hence, it helps in giving relief from just about any disease.
How to do halasana (plow pose) and what are its benefitsShivartha
Halasana or Plow Pose is an asana. Sanskrit: Halasan; hala - plow, asana - posture; Pronounced As-hah-LAHS-anna Like other yoga poses, Halasana is so named because of the basic shape of the pose resembles a typical plow used in Tibet and India. The plow is also a mythological symbol that appears in many stories from Tibet, China, India, and Egypt. Plow mudra will be practiced for your body. This asana is one of those finishing poses that you will do in yoga from the very beginning. But only once your feet touch the ground, it becomes an advanced pose.
How to do pawanmuktasana (wind relieving pose) and what are its benefitsShivartha
Pawanmuktasana, Wind Removal Pose, Pawan Mukti Pose or Wind Relieving Pose is an asana. Sanskrit: Pawan Freesan; Pawan - wind, Mukta - relief or release, Asana - posture; Pronounced As- PUH-vuhn-mukt-AAHS-uh-nuh. Wind-relieving pose is an incline posture that is suitable for everyone, whether they are beginners or advanced practitioners. This mudra helps in releasing the digestive gases from the intestines and stomach very easily.
7 best yoga asanas for the healthy liver that detoxify your liverShivartha
The liver is the largest organ in the body after the skin and acts as the gatekeeper of your body. Everything that happens and is digested in the body goes through the liver (liver) which has evolved to handle our organic waste. Because of its size, the liver (liver) that is attached to two very large blood vessels keeps whatever enters through the intestinal tract, and unwanted objects out. This includes toxins or environmental carcinogens. These 'bad' substances are prevented from getting into the bloodstream.
These 13 yoga asanas will help you boost your fertilityShivartha
Today thousands of couples around the world struggle with fertility issues and the reasons are many. However, stress being a common factor can adversely affect fertility and in fact, lack of work-life balance can lead to infertility, apart from other factors such as sedentary lifestyle, eating habits and lack of some exercise. To top it all, we are now also dealing with a pandemic. At such a time, when both your body and mind are dealing with a lot of issues and emotions, it becomes difficult to conceive a child, leading to frustration, anxiety and frustration in the couples.
Similar to 8 yoga exercises that will help you get relief from l4 (lumbar) pain. (20)
How to do vasisthasana (side plank pose) and what are its benefitsShivartha
Vashishthasana in Sanskrit: Vashishta - wealthy, Asana - posture; Pronounced as vah-sish-TAHS-anna. Vashishta was one of the most revered sages among the Saptarishis (seven seers). He was one of the prominent writers of Mandala. Seven Vashisthas had a cow named Kamadhenu. This divine cow gave whatever the sage asked for, and hence, he became incredibly wealthy. This asana is the powerhouse of health, and hence, it is named after Vasishtha Rishi.
How to do utthita parsvakonasana (extended side angle pose) and what are its ...Shivartha
Uttita Parsvkonasana in Sanskrit; Uttita - wide, lateral - side, angle - corner and asana - posture; Pronounced as oo-TEE-tah-parsh-vah-cone-AHS-anna. In English it is called Extended Side Angle Pose. Utthita Parsvakonasana is a standing arm pose. Utthita Parsavakonasana can also be referred to as Extended Side Angle Pose. This simple pose provides a range of physical benefits, but is also believed to relieve mental and emotional stress.
How to do utkatasana (chair pose) and what are its benefitsShivartha
Sanskrit: Utkatasana; Utkata - wild / fierce, Asana - posture; Pronounced As - OOT-kah-TAHS-anna. How easy it is to sit on a chair! But when you sit in an imaginary chair, it can be quite challenging. This asana is about sitting on that imaginary chair. Utkatasana translates to an intense or powerful pose. This asana is also known as Chair Pose, The Powerful Pose, The Awkward Pose and Fear Pose.
How to do ustrasana (camel pose) and what are its benefitsShivartha
Ustrasana or camel pose is an asana. Sanskrit: Ustrasana; Ustra - camel, Asana - posture; Pronounced as oos-TRAHS-anna. This asana, popularly called Camel Pose, is an intermediate level backward twist. Ustra means camel in Sanskrit, and this posture is similar to that of a camel. It is known to open the heart chakra and increase strength and flexibility. This asana is also commonly known as Ustrasana.
How to do urdhva dhanurasana (upward bow pose) and what are its benefitsShivartha
Urdhva Dhanurasana in Sanskrit; Urdhva - up, Dhanur - bow, Asana - posture; Pronounced as OORD-vah don-your-AHS-anna. Urdhva Dhanurasana is a backbend yoga pose and is also an asana that forms a part of the follow-up practice in the practice of Ashtanga yoga. Apart from Upward Facing Bow Pose, it is also called Chakrasana or Wheel Pose. When the asana is assumed, it looks like a wheel or an upward sloping bow. This asana is known to give great flexibility to the spine.
How to do trikonasana (triangle pose) and what are its benefitsShivartha
Sanskrit: Trikonasana; Trikona - triangle, Asana - pose; Pronounced - trih-koh-nah-sah-nah. This asana looks like a triangle, and hence, it is given this name. The name is derived from the Sanskrit words trikona meaning triangle and asana meaning seat. This asana is known to stretch the muscles and improve regular bodily functions. Unlike most other yoga asanas, this one requires you to keep your eyes open while practicing to maintain balance.
How to do tolasana (scale pose) and what are its benefitsShivartha
Tulasana/Tolasana (Scale Pose), Shesha Pose, Dolasana (Swing Pose) or Udita Padmasana (Raised Lotus Pose) is an asana. Tolasana in Sanskrit: Tola - balance, Asana - posture; Pronounced as toe-LAHS-anna. This asana gets its name from Tola (Earth Scale) as it resembles a scale or balance. In English it is also known as Scale Pose or Swing Pose or Elevated Lotus Pose or Lifted Yoga Pose. It is also known to upgrade the bones and muscles in the body.
How to do supta virasana (reclining hero pose) and what are its benefitsShivartha
Supta Virasana or Reclining Hero Pose is an asana. Supta Virasana in Sanskrit; Supta - reclining, Vira - hero, Asana - posture; Pronounced as soup-tah veer-AHS-anna. This asana is one of the most avoided poses. Although this is an incredibly beneficial pose for your body, it can be painful and should only be practiced after you have mastered Virasana. It is an intense variation of Virasana and an intermediate level asana, which brings your body into complete repetition.
How to do supta padangusthasana (reclining hand to-big-toe pose) and what are...Shivartha
Supta Padangusthasana is also known as Reclining Hand to Big Toe Pose. In Sanskrit sapta - reclining, pada - foot, angusta - big toe, asana - pose; According to pronunciation - soup-TAH pod-ang-goosh-TAHS-anna. This asana gives you an incredible stretch, so much so that it completely opens up your legs. It is also said to improve both your overall physical and mental health. Many people practice this asana without even knowing the name of the asana, but there is a lot in this asana.
How to do supta matsyendrasana (supine spinal twist pose) and what are its be...Shivartha
Sanskrit: Supta Matsyendrasana: Supta - reclining, Matsyendra - Lord of the fish, Asana - pose; In pronunciation - SOOP-tah MAHT-see-en-DRAHS-uh-nuh Supta Matsyendrasana, also known as Supina Spinal Twist Pose, Reclining Twist, The Reclining Lord of the Fish Pose, and Jathara Parivartanasana is an early start. It is said to relax the mind and body. This asana is named after Matsyendra, the Lord of Matsya, who was a yogi and a disciple of Lord Shiva.
How to do supta baddha konasana (reclining bound angle pose) and what are its...Shivartha
Supta Baddha Konasana in Sanskrit; Supta - reclining, Baddha - bound, Kona - angle, Asana - pose; Pronounced morphologically SOUP-tah BAH-dah cone-NAHS-anna. This pose creates a feeling of deep relaxation. It is not only a restorative posture but also a hip-opening posture. This is a basic pose that anyone can try with the help of their hand. This asana is also called Reclined Cobbler Pose or Reclined Goddess Pose.
How to do sirsasana (headstand pose) and what are its benefitsShivartha
Sirsasana, Shirshasana or Headstand is an asana. Sanskrit: Shirshasana; Apex - dominant, posture - posture; Pronounced as - shear-SHAHS-anna. This pose involves a complete reversal of the body, with only the support of the forearm. This asana is called the king of all asanas. This should be done when your upper body is strong enough to hold the entire body weight. Therefore, you need to practice many other asanas to build up the strength required to perform Sirsasana.
How to do simhasana (lion pose) and what are its benefitsShivartha
Make sure you keep your stomach and intestines empty before practicing this asana or have your meals at least four to six hours before doing the asana so that your food is digested and has enough energy to expend during the practice. It is best to practice yoga first thing in the morning. But if you can't do it in the morning, it's okay to practice it in the evening.
How to do shavasana (corpse pose) and what are its benefitsShivartha
Shavasana where shava - corpus; posture - posture; pronounced as - shuh-wah-sna; Sanskrit: Shavasana. This mudra resembles the posture of a dead body and hence is named. Shava which means "corpse", and asana which means "posture" or "posture". This position sounds easy enough, but it can also be one of the toughest of all, requiring your body to completely rest. This mudra is usually practiced after an active yoga session.
How to do purvottanasana (upward plank pose) and what are its benefitsShivartha
Purvotanasana in Sanskrit: Poorva - east, Uttara - intense stretching, Asana - posture; Pronounced form PUR-voh-tun-AHS-anna. Purvotanasana literally means a sharp eastward stretch towards the east. East also means in front of the body, and is usually the direction of budding potential and new beginnings. In English, this asana has many names - Upward Plank Pose, Incline Plank Pose, Reverse Plank Pose, Incline Plane Pose, Upward Plane Pose or Back Bend Pose.
How to do padmasana (lotus pose) and what are its benefitsShivartha
Sanskrit: Padmasana; padma - lotus, asana - posture; Pronounced as - pad-MAHS-anna. The lotus, or padma, is one of the most powerful symbols, which has been transformed in both dharma and time. For centuries, the lotus has been synonymous with rebirth, beauty, purity, spirituality, enlightenment, material wealth and cosmic renewal. From Egypt to India, the lotus has been a part of many legends. In Hindu iconography, Goddess Lakshmi holds herself on an open lotus. Even Lord Ganesha and Lord Vishnu are sometimes shown seated on a lotus. When we talk of Buddhism, it is said that wherever Buddha set foot, there the lotus blossomed. This posture derives from such powerful fables from the past.
How to do padangusthasana (big toe pose) and what are its benefitsShivartha
Big Toe Pose also known as Padangusthasana, is an asana where Pada – Legs, Angusta – Big Toe, Asana – Pose; Pronounced as -POD-ung-goos-THAWS-un-nuh. This asana is one of the easiest yoga asanas. If you are a beginner, this will be one of the first few yoga asanas offered to you. It helps to stretch all your muscles from head to toe.
How to do natarajasana (lord of the dance pose) and what are its benefitsShivartha
Natarajasana or Lord of the Dance Pose is an asana. Sanskrit: Natarajasana; Nat - dance, Raja - king, Asana - posture; Pronounced nut-ah-raj-AHS-anna. Nataraja is one of the many names of Lord Shiva. This is his dance avatar, through which his love for music, dance and art is depicted. If this asana is done properly, it looks like one of the dance of Lord Shiva. Take a look at everything this posture has to offer.
How to do hanumanasana (monkey pose) and what are its benefitsShivartha
Hanumanasana or Monkey Pose is an asana. Hanumanasana in Sanskrit; Hanuman - a Hindu deity resembling a monkey, asana - posture; Pronounced as hah-NU-mahn-AHS-anna. The name Hanuman comes from the Sanskrit word. He is a Hindu deity, an incarnation of Lord Shiva, who took the form of a monkey. This mudra symbolizes the giant leap made by Bajrangbali to reach Lanka from India.
How to do eka pada rajakapotasana (one legged king pigeon pose) and what are ...Shivartha
Ekapada Rajakapotasana or King Pigeon Pose is an asana. Which is called Ekapada Rajakapotasana in Sanskrit; Ekapada - one leg king - king, kapot - pigeon, asana - posture; Pronounced as rah-JAH-cop-poh-TAHS-anna. Pigeon pose is practiced in a sitting position. This is a backbend pose, which inflates the chest, making it look like a pigeon. Thus this asana has been named Raja (King) Kapot (Pigeon) Asana (Pose). This asana is an advanced yoga pose.
How to do eka pada rajakapotasana (one legged king pigeon pose) and what are ...
8 yoga exercises that will help you get relief from l4 (lumbar) pain.
1. यीढ़ की शायीरयक यचना फरृत प्रबावशाली है, साथ ही इसक
े कामय बी। यीढ़ की हड्डी का स्तंब खॊऩडी क
े आधाय से
नीचे श्रॊणण तक लंफा हॊता है। गबय भें हॊने ऩय मह प्रसव क
े सभम तक ववकससत हॊता है। जन्म क
े फाद , फच्चे क
े फढ़ने क
े
साथ-साथ इसभें कई अन्य फदलाव हॊते हैं। यीढ़ की हड्डी क
े कई हहस्से हॊते हैं जैसे कशेरुका (ऩहलू जॊड) , तंत्रिकाएं ,
इंटयवटेब्रल हडस्क , औय भुलामभ ऊतक (भांसऩेसशमों , टेंडन औय स्नामुफंधन सहहत)। मे सबी बाग यीढ़ की जवटल
संयचना भें मॊगदान कयते हैं। वे ववणबन्न कामों औय यॊजभयाय की गततववधधमों क
े सलए सहामता प्रदान कयते हैं।
रीढ़ क
े कायय
यीढ़ की हड्डी क
े कामों की एक ववस्तृत श्रृंखला है। एक ववसशष्ट बूधभका कॊ इंधगत कयना आसान नहीं है सजसे हभ
यीढ़ का सफसे भहत्वऩूणय कामय कह सकते हैं। लेवकन शामद मह यीढ़ की हड्डी की सुयक्षा है सजसक
े भाध्यभ से भस्तस्तष्क
यीढ़ की हड्डी क
े भाध्यभ से संक
े तों कॊ स्थानांतरयत कयता है। इसक
े अलावा स्पाइनल कॉलभ शयीय , सहाया औय संतुलन
प्रदान कयता है। मह हभें लचीलेऩन क
े अऩने स्तय क
े आधाय ऩय ववणबन्न हदशाओं भें आगे फढ़ने भें सक्षभ फनाता है। जफ
शयीय अचानक गतत से गुजयता है तॊ मह आघात सॊखनेवाला क
े रूऩ भें बी कामय कयता है।
एक रीढ़ क
े कई नाम
बले ही यीढ़ की हड्डी का स्तंब एक लंफी फॊनी संयचना है। इसे आगे अलग-अलग नाभों से अलग-अलग बागों भें
ववबासजत वकमा गमा है। ऩहले सात कशेरुकाओं क
े ऊऩय से शुरू हॊकय सवायइकल स्पाइन कहा जाता है। अगले 12 कॊ
वक्षीम यीढ़ क
े रूऩ भें जाना जाता है। नीचे आकय अगले ऩांचों कॊ काठ का यीढ़ कहा जाता है। औय सफसे धनचले हहस्से
त्रिकास्तस्थ हैं सजसक
े फाद कॊक्सीक्स है। प्रत्येक कशेरुका क
े फीच भें एक क
ु शन हॊता है सजसे इंटयवटेब्रल हडस्क कहा
जाता है। वे न क
े वल शयीय कॊ गतत कयने की अनुभतत देते हैं फल्कि सदभे अवशॊषक क
े रूऩ भें बी काभ कयते हैं।
उभयल िंगी डडस्क क
े कारण
सबी बागों भें से, ग्रीवा औय काठ का यीढ़ चॊट मा आघात क
े सलए सफसे अधधक संवेदनशील हॊते हैं। महद यीढ़
की हड्डी का स्वास्थ्य त्रफगडता है , तॊ जीवन की गुणवत्ता कॊ गंबीय नुकसान हॊगा। लेवकन मह ऩहली जगह भें क
ै से हॊता
है? खैय, वकसी बी अन्य स्वास्थ्य सभस्याओं की तयह , कायण सभान है। एक फीभायी क
े ववकास क
े ऩीछे प्रभुख अऩयाधी
अक्सय एक गततहीन जीवन शैली , खयाफ खान-ऩान औय जीन हॊते हैं। व्यामाभ की कभी क
े कायण यीढ़ की हड्डी वषों से
फरृत नाजुक हॊ जाती है। हालांवक यीढ़ की हड्डी क
े भाभले भें, शयीय की खयाफ भुद्रा बी एक भहत्वऩूणय बूधभका धनबाती है।
सबसे कमजॊर कोन है?
आभतोय ऩय एक उबयी रृई स्पाइनल हडस्क औय हधनिमेटेड हडस्क फुढ़ाऩे भें हॊती है। लेवकन एक मुवा बी इस
स्तस्थतत का सशकाय हॊ सकता है। वकसी दुघयटना मा चॊट भें शाधभल हॊने से यीढ़ ऩय असहनीम दफाव ऩडेगा। इस दफाव क
े
ऩरयणाभस्वरूऩ उबडा रृआ मा हधनिमेटेड हडस्क हॊता है। ददय कापी कष्टदामी हॊता है औय व्यधि कॊ ऩूये हदन कहठनाई का
अनुबव हॊता है। फैठना , चलना औय आयाभ कयना बी ददयनाक हॊ जाता है। गंबीय स्तस्थतत वाले लॊगों कॊ ददय क
े कायण
सॊना भुश्किल हॊता है। सोबाग्य से , मॊग क
े भाध्यभ से , आऩ अऩनी हडस्क कॊ ऩूयी तयह से ठीक कय सकते हैं। आइए
उन ऩॊज़ की ओय फढ़ते हैं जॊ उबडा रृआ हडस्क से धनऩटते हैं।
2. महत्वपूणय नॊट:
अभ्यास शुरू कयने से ऩहले अऩने सचवकत्सक से ऩयाभशय कयें। प्रत्येक भुद्रा का 3 फाय अभ्यास कयें। एक ऩैय से
अभ्यास कयने वालों कॊ 6 फाय वकमा जा सकता है जॊ प्रत्येक ऩक्ष क
े सलए 3 है। आगे मा ऩीछे झुकने औय भुडने वाले
मॊग क
े अभ्यास से सख्ती से फचें क्योंवक वे स्तस्थतत कॊ औय खयाफ कय सकते हैं।
एक अनुबवी मॊग प्रसशक्षक मा सचवकत्सक क
े भागयदशयन भें इन आसनों कॊ सीखना सफसे अच्छा है। महद आऩ
अऩने आऩ कॊ घय ऩय अभ्यास कयना चुनते हैं , तॊ अऩने शयीय कॊ हहलाते सभम धीभे औय सावधान यहें। महद ददय फढ़
जाता है तॊ अभ्यास फंद कय दें। ऐसी वकसी बी भुद्रा से फचें जॊ सहज भहसूस न कये। महद इस सभम आऩकी स्तस्थतत
फरृत गंबीय है, तॊ फेहतय हॊगा वक आऩ अभ्यास शुरू कयने क
े सलए ऩमायप्त रूऩ से फेहतय हॊने की प्रतीक्षा कयें।
ददय से राहत क
े ल ए यॊग मुद्रा का उपयॊग क
ै से करें:
ऩीछे की ओय झुकने वाले मॊग आसन आऩक
े ऩीछे क
े स्नामुफंधन क
े साथ-साथ भांसऩेसशमों कॊ भजफूत कयने भें
भदद कयते हैं जॊ क्षततग्रस्त हडस्क कॊ अऩनी स्तस्थतत भें यखते हैं। इस तयह क
े मॊग क
े धनमधभत अभ्यास से यीढ़ की हड्डी
कॊ स्तस्थय औय हपट फनाने भें भदद धभलती है। प्रायंब भें , क
े वल आधा ही उठाएं , औय हपय जैसा वक यीढ़ की अनुभतत देता
है, क
ु छ हफ्तों क
े अभ्यास क
े फाद ऩूणय भुद्रा भें आ जाएं।
हडस्क क
े कायण हॊने वाले तीव्र ददय से याहत ऩाने क
े सलए भकयासन औय भत्स्याविडासन जैसे आसन आजभाए
जा सकते हैं। आऩ इन्हें फेड ऩय ट्राई कय सकते हैं। वे क्षततग्रस्त तंत्रिका की जडों ऩय दफाव कॊ दूय कय सकते हैं। ववशेषज्ञों
का कहना है वक जैसे-जैसे ददय कभ हॊता है , आऩ ऩीछे की ओय झुकने वाले मॊगासन ऩय जा सकते हैं। जफ ददय कभ हॊ
तॊ आऩ बुजंगासन मा कॊफया ऩॊज कयना शुरू कय सकते हैं। क
ु छ सभम फाद , आऩ अधय शलबासन, ऩूणय शलबासन औय
धनुयासन जैसे मॊगासन बी कय सकते हैं। भुद्रा का अभ्यास कयने क
े फाद , आऩकॊ शवासन भें आयाभ कयने की
आवश्यकता है। आदशय रूऩ से, आऩकॊ सुफह इन आसनों का अभ्यास कयना चाहहए।
हधनिमेटेड हडस्क का धनदान हॊने क
े फाद , आऩ ऊऩय फताए गए आसान मॊगासन क
े साथ शुरुआत कय सकते हैं।
इसी तयह, आऩकॊ िॉस-लेग्ड फैठने की भुद्राओं की कॊसशश कयने से फचना चाहहए क्योंवक इससे तंत्रिका जड ऩय दफाव
ऩड सकता है।
8 यॊगाभ्यास जॊ आपकॊ L4 (काठ) क
े ददय से राहत डद ाने में मदद करेंगे।
1. मकरासन (क्रॊकॊडाइ पॊज़)
स्लिऩ हडस्क क
े प्रफंधन क
े सलए मह सफसे अधधक इस्तेभाल वकमा जाने वाला आसन फेहद प्रबावी है। इससे ऩैय
औय क
ू ल्हे की भांसऩेसशमां बी भजफूत हॊती हैं।
1. अऩनी छाती क
े फल पशय ऩय ससय क
े फल लेट जाएं
2. कॊहधनमों कॊ जभीन ऩय यखें। औय अऩने ससय औय क
ं धों कॊ ऊऩय उठाएं।
3. ससय कॊ हाथों की हथेसलमों भें वटकाएं।
4. ऩैयों कॊ सीधा औय आयाभ से यखना चाहहए।
5. आंखें फंद यखें।
6. इसी स्तस्थतत भें 2 से 5 धभनट तक यहें।
3. 7. धीये-धीये हथेसलमों कॊ ठुड्डी क
े नीचे से हटा लें औय ऩलट कय ऩीठ क
े फल लेट जाएं।
8. महद आऩ ऩीठ की भांसऩेसशमों भें कॊई तनाव भहसूस कयते हैं , तॊ आऩ त्रफना तनाव क
े थॊडा आगे की ओय झुकना
चाह सकते हैं। क
ृ ऩमा माद यखें वक स्लिऩ हडस्क वाले यॊधगमों कॊ फरृत आगे झुकने से फचना चाहहए।
2. ज्येष्ठिकासन (सुपीररयर पॊज़)
मह ववश्राभ क
े सलए उऩमॊग की जाने वाली भुद्रा है। मह भुद्रा आऩकॊ अऩने शयीय कॊ आयाभ देने , अऩनी श्वास
कॊ स्तस्थय कयने औय अऩने भन कॊ शांत कयने भें भदद कय सकती है। स्लिऩ हडस्क से ऩीहडत यॊधगमों क
े सलए मह फरृत
ही आयाभ देने वाला आसन है।
1. अऩने ऩैयों कॊ सीधा कयक
े ऩेट क
े फल लेट जाएं। अऩने भाथे कॊ पशय ऩय वटकाएं। महद आवश्यक हॊ तॊ आऩ अऩने
भाथे कॊ आयाभ देने क
े सलए ऩतला गॊल तवकमा मा क
ं फल का उऩमॊग कय सकते हैं।
2. अऩनी उंगसलमों कॊ इंटयलॉक कयें औय अऩने हाथों कॊ ससय क
े धनचले हहस्से औय गदयन क
े ऊऩयी हहस्से क
े फीच क
े
क्षेि ऩय कानों क
े ऩीछे यखें।
3. कॊहधनमों कॊ धीये से पशय कॊ छ
ू ने दें।
4. साभान्य औय लमफद्ध तयीक
े से सांस लें औय शयीय क
े सबी हहस्सों कॊ आयाभ दें , खासकय। ऩीठ औय क
ं धों की
भांसऩेसशमां।
5. आयाभ कयें औय इस स्तस्थतत कॊ 2 - 5 धभनट मा जफ तक मह आयाभदामक हॊ, तफ तक फनाए यखें।
3. अद्वासन (ररवसय कॉर्प्य पॊज़)
मह बी ववश्राभ क
े सलए उऩमॊग की जाने वाली एक औय भुद्रा है औय स्लिऩ हडस्क औय कठॊय गदयन से ऩीहडत
यॊधगमों क
े सलए फरृत प्रबावी है।
1. अऩने ऩैयों कॊ सीधा कयक
े ऩेट क
े फल लेट जाएं।
2. अऩने दॊनों हाथों कॊ आगे की ओय प
ै लाएं औय ससय क
े दॊनों वकनायों कॊ छ
ू ते रृए जभीन ऩय वटका दें।
3. सबी भांसऩेसशमों कॊ आयाभ दें औय प्राक
ृ ततक औय लमफद्ध तयीक
े से सांस लें।
4. इस स्तस्थतत भें 2-5 धभनट तक मा जफ तक आऩ सहज भहसूस कयें तफ तक फने यहें।
4. एक फाय जफ आऩ उऩयॊि 3 आसनों क
े साथ फेहद सहज हॊ जाते हैं, औय उसक
े फाद ही आऩकॊ थॊडे प्रगततशील
आसनों का अभ्यास कयने की सलाह दी जाती है , सजनक
े सलए ऩीठ औय गदयन भें उच्च स्तय की ताकत की आवश्यकता
हॊती है।
4. भुजंगासन (कॊबरा पॊज़)
मह आसन ऩीठ की भांसऩेसशमों कॊ ववशेष रूऩ से ऩीठ क
े धनचले हहस्से कॊ भजफूत कयता है औय यीढ़ औय
आसऩास की भांसऩेसशमों क
े लचीलेऩन कॊ फढ़ाता है।
1. अऩने ऩेट क
े फल लेट जाएं , हाथों कॊ फगल भें, ऩैय की उंगसलमों कॊ आऩस भें स्पशय कयें।
2. अऩने हाथों कॊ क
ं धे क
े स्तय ऩय साभने की ओय लाएं , हथेसलमां पशय ऩय वटकी रृई हों।
3. धीये-धीये अऩना धड औय ससय कॊ अक
े ले हथेसलमों क
े सहाये ऊऩय उठाएं। हाथ कॊहधनमों ऩय भुडे हॊने चाहहए।
4. अऩनी गदयन कॊ थॊडा ऩीछे की ओय झुकाएं , तावक ऩॊज़ उबये रृए कॊफया की तयह हदखे।
5. साभान्य रूऩ से सांस लें औय भहसूस कयें वक ऩेट पशय से दफा रृआ है।
6. शुरुआती चयणों भें क
ु छ सेक
ं ड क
े सलए आसनों कॊ कये। धीये धीये आगे फढ़ते रृए इसे 2 धभनट तक कये।
7. आऩ हाथों कॊ ऩीछे की तयप लाकय औय अऩने ससय कॊ भाथे ऩय वटकाकय भुद्रा कॊ छॊड सकते हैं। हपय हाथों कॊ
तवकमे की तयह ससय क
े नीचे यखें। अऩने ससय कॊ एक तयप झुकाएं औय आयाभ दें औय साभान्य रूऩ से सांस लें।
5. अर्य श भासन (हाफ ग्रासहॊपर पॊज़)
मह आसन ऩीठ क
े धनचले हहस्से की भांसऩेसशमों कॊ भजफूत कयता है औय लचीलाऩन प्रदान कयता है।
1. ठुड्डी कॊ प
ै लाकय औय जभीन कॊ छ
ू ते रृए ऩेट क
े फल लेट जाएं। हाथों कॊ साइड भें यखें।
2. धीये-धीये अऩने हाथों कॊ ऩैयों क
े नीचे लाकय उन्हें सहाया दें।
3. धीये-धीये औय गहयी सांस लें औय अऩने दाहहने ऩैय कॊ ऊऩय की ओय उठाएं , त्रफना घुटनों कॊ भॊडे , सजतना हॊ सक
े
औय त्रफना तनाव क
े । क
ु छ सेक
ं ड क
े सलए इस स्तस्थतत कॊ फनाए यखें, अधधकतभ आधे धभनट तक।
4. दाहहने ऩैय कॊ वाऩस भूल स्तस्थतत भें लाकय धीये-धीये स्तस्थतत कॊ छॊड दें। इस प्रविमा क
े दोयान सांस छॊडें।
5. क
ु छ सेक
ं ड क
े सलए आयाभ कयें औय साभान्य औय गहयी सांस लें।
6. अफ, उऩयॊि चयणों कॊ अऩने फाएं ऩैय कॊ जभीन से ऊऩय उठाकय आजभाएं।
5. 7. इस प्रविमा कॊ दाएं ऩैय औय फाएं ऩैय क
े फीच फायी-फायी से कई फाय वकमा जा सकता है।
6. माजयरासन (क
ै ट पॊज़)
मह आसन यीढ़ कॊ ढीला कयता है औय उसे लचीला फनाता है। मह ऩीठ की भांसऩेसशमों भें अकडन से छ
ु टकाया
हदलाता है।
1. पशय ऩय घुटने टेक
ें औय अऩनी दॊनों हथेसलमों कॊ आगे की ओय यखते रृए आगे की ओय झुक
ें ।
2. ऩैय थॊडे अलग हॊ सकते हैं औय हथेसलमां क
ं धे की लंफाई ऩय हॊनी चाहहए।
3. एक खडी त्रफल्ली क
े सभान स्तस्थतत लें। अऩनी धड कॊ जभीन क
े सभानांतय हॊने दें, जांघें खडी औय सीधी हॊनी चाहहए।
धनचला ऩैय पशय ऩय हॊने चाहहए।
4. मह आधाय स्तस्थतत है। अऩने शयीय कॊ ऩूयी तयह से आयाभ दें। सुधनश्कित कयें वक आऩक
े क
ं धे औय ऩीठ की भांसऩेसशमां
सशतथल हैं।
5. अफ ऩूयी तयह से सांस छॊडें औय भहसूस कयें वक आऩका ऩेट अंदय की ओय जा यहा है। साथ ही अऩने ससय कॊ अऩने
क
ं धों क
े फीच भें अंदय की ओय ले जाएं। ऐसा कयते सभम आऩकी ऩीठ ऊऩय की ओय झुक जाएगी।
6. अफ सांस लेते रृए अऩनी ऩीठ कॊ ववऩयीत हदशा भें भॊडें। यीढ़ की हड्डी थॊडा नीचे की ओय झुक
े गी। ससय , गदयन औय
क
ं धे ऩीछे की ओय झुक
े हॊने चाहहए जैसे वक आऩ ऊऩय देख यहे हों।
7. इस प्रविमा कॊ सजतनी फाय आऩ सहज भहसूस कयें , दॊहयाएं। इस आसन कॊ धीभी औय गहयी सांस क
े साथ कयें औय
भहसूस कयें वक मह आऩकी ऩीठ , गदयन औय क
ं धों कॊ वकतना खखिंचाव देता है। भहसूस कयें वक कठॊयता गामफ हॊ गई है
औय आऩकी ऩीठ की भांसऩेसशमों औय यीढ़ भें अधधक लचीलेऩन कॊ भहसूस कये।
7. उष्ट्रासन (क
ै म पॊज़)
1. ऊ
ं ट की भुद्रा भें आने क
े सलए, पशय ऩय घुटने टेक
ें औय हपय दॊनों हाथों कॊ अऩने क
ू ल्हों ऩय यखें।
2. आऩक
े ऩैयों का ऊऩयी हहस्सा चटाई ऩय हॊना चाहहए। अफ अऩनी यीढ़ कॊ लंफा कयें।
3. दॊनों हाथों कॊ एहडमों ऩय यखते रृए धीये-धीये ऩीछे की ओय झुक
ें ।
4. अऩनी गदयन कॊ प
ै लाएं औय ससय कॊ ऩीछे की ओय झुकाएं।
5. इसक
े फाद दॊनों हाथों कॊ ऩैय क
े तलवों तक आगे ले जामे।
6. 6. इस भुद्रा भें क
ु छ सेक
ें ड तक यहें।
8. श भासन (ग्रासहॊपर पॊज़)
मह भुद्रा यि ऩरयसंचयण कॊ प्रॊत्साहहत कयने औय लचीलेऩन कॊ फढ़ाने भें भदद कयती है।
1. सफसे ऩहले अऩने ऩेट क
े फल पशय ऩय लेट जाएं। महद आवश्यक हॊ तॊ नयभ ऩैहडिंग का प्रमॊग कयें।
2. आऩकी फाहों कॊ शयीय क
े साथ फढ़ामा जाना चाहहए। अऩने भाथे औय चेहये कॊ पशय ऩय वटकाएं।
3. जैसे ही आऩ सांस लेते हैं, अऩनी छाती, ससय, ऩैय औय हाथ जभीन से ऊऩय उठाएं।
4. सुधनश्कित कयें वक आऩक
े ऩैय सीधे हैं औय आऩकी फाहें ऩक्षों ऩय सऩाट यहें।
5. इसक
े फाद, अऩने ऩैय की उंगसलमों कॊ प
ै लाएं। सााँस लेने ऩय ध्यान दें।
6. क
ु छ सेक
ं ड इस भुद्रा भें यहें।
एहततयात:
आऩकॊ ठीक हॊने की अवधध क
े दोयान अनुशंससत मॊगासन औय सुयक्षक्षत व्यामाभ से सचऩक
े यहना चाहहए। एक
प्रसशक्षक्षत औय अनुबवी मॊग सशक्षक उसचत व्यामाभ तकनीक भें भहायत हाससल कयने भें आऩकी सहामता कय सकता है।
आऩ इस उद्देश्य क
े सलए मॊग ऩाठ औय वीहडमॊ ट्यूटॊरयमल का बी सहाया ले सकते हैं। जफवक सुयक्षक्षत मॊग भुद्रा से
कॊई सभस्या हॊने की संबावना नहीं है, अगय आऩकॊ लगता है वक ददय एक भुद्रा से फढ़ यहा है, तॊ इसे कयना फंद कय दें।
क्या आऩने कबी हधनिमेटेड हडस्क से याहत क
े सलए मॊग की कॊसशश की है ? मॊग न क
े वल हधनिमेटेड हडस्क क
े
कायण हॊने वाले ददय का इलाज कयने भें भदद कयेगा , फल्कि आऩकॊ ऩैयों औय ऩीठ भें झुनझुनी औय / मा सुन्नता जैसे
अन्य लक्षणों से बी याहत देगा। वकसी ववशेषज्ञ की देखयेख भें मॊग का प्रमास कयें औय आऩ फरृत कभ थकान भहसूस
कयेंगे औय क
ु छ ही सभम भें तीव्र ददय से छ
ु टकाया ऩा सकते हैं!