What is Garudasana ? | Its Techniques | Benefits

Garudasana 

While doing this asana, the body shape looks like an eagle standing in front of Vishnu;  Hence this asana is called 'Garudasana'. 

 

Techniques:

(1) First stand still on both feet. 

(2) Then keep the right leg straight and take the left leg from the knee of the right leg and pull it out as shown in the picture.  Just like a vine clings to a tree.  That's the way it should be.

(3) After this, keep the position of the feet firmly and also clasp the hands,

(4) salute with both hands, 

(5) while doing so keep the position of the fingers like the beak of an eagle, 

(6) keep the hands in front of the mouth, 

(7) keep breathing as usual. Accordingly, change the position of both legs and arms and do Garudasana again, stay in this sitting position for eight to ten seconds. 

 ** Benefits: 

(1) This asana makes the legs strong and strong and one is aware of the art of maintaining body balance on one foot. 

(3) If the testicular cells are swollen, then with regular practice of this asana, it disappears. 

(4) This asana increases the height,

(5) the complaint of rheumatism in the limbs disappears, 

(6) the complaint of pain in the buttocks and buttocks disappears

(7) this asana is excellent for restraint,

What is Kapalbhati | What Is The Right Way To Do It | Its Benefits |  How Many Minutes To Do

The Sanskrit word 'Kapal' means 'skull';  So 'Bhati' means 'shine', it is a type of exercise that brightens the forehead. This is one of the six karmas mentioned in Hatha Yoga. Preparation for Pranayama is done by Kapalbhati Bhastrika.

 (7) Exhale one second in the beginning.  Then slowly increase the speed and release two exhalations in one second.  Initially do a cycle of ten exhalations for a few days.  Then gradually increase the number of cycles.

What is Sarvangasana? | its techniques | benefits

             Sarvangasana 

* That is a very important seat.  This seat is extremely beneficial to the body.  This asana is called 'Sarvangasana' i.e. 'Sarva-Anga-Asana' because all the organs of the body get perfect exercise due to this asana.  

 **Action: 

(1) Go to bed first.  

(2) Then hold your breath through your nose.  

(3) Now slowly lift both legs.  Lift the legs, buttocks, and back in a straight line as shown in the picture. 

 (4) At the same time, keep the corners of the hands on the ground, with both hands supporting the back, shoulders, and neck.  Take special care that the body does not lose balance.  

(5) Continue breathing as usual.  Keep the vision steady on the toes.

(6) At this time keep the body slightly loose and bend the legs towards the head. Now all the weight of the body will fall on the shoulders. This is the final state of Sarvangasana. In this position, the seeker should focus his attention on the thyroid gland at the front of the neck.

 (7) You can do this asana both in the morning and in the evening. Matsyasana should be done immediately after this asana. Doing so brings all the benefits of Sarvangasana. Initially, this seat should be done for two minutes for a few days; After that, this asana can be done slowly for half an hour. 

*** Benefits: 

(1) Human health depends on the thyroid gland in the neck. The healthier the gland, the healthier the human being. In this asana, the thyroid gland gets full exercise. This keeps the circulatory, respiratory, digestive, excretory, and nervous systems functioning. 

 (2) The body becomes strong and healthy. New vigor and enthusiasm were created in the body.

 (3) Regular use of this posture provides a good supply of blood to the spinal cord. Also, the flow of spinal cord starts flowing towards the head. 

 (4) The spine remains flexible. Therefore, youthful vigor lasts for a long time. 

 (5) With regular practice, nightmares disappear. This seat is useful for celibacy. This seat is a panacea for genital and anal disorders. 

 (6) It is a tonic that keeps the nervous system and digestive system functioning. 

 (7) This seat is very useful for bladder disorders.

 (8) Regular practice reduces swelling, burning, and pain in the lower extremities.

 (9) This seat is beneficial for patients suffering from vitiligo as well as those who suffer from frequent bleeding from the nostrils.

 (10) The nerves in the nose and ears become efficient and the impure blood becomes pure.

 (11) Women can also do this asana easily. This eliminates uterine complaints. 

 (12) Youth is preserved and wrinkles on the face disappear.

 (13) Kundalini is awakened and digestive juices are ignited. 

 (14) Indigestion, indigestion, constipation, and chronic intestinal pain disappear. 

 (15) Even if you don't have enough time to do asanas, you should do a few asanas like Sarvangasana, Matsyasana, Shirshasana, and Pashchimottanasana. This will keep the body healthy. 

 (16) These asanas reduce the amount of fat on the abdomen and waist. 

What is Pranayama?

 Introduction to Pranayama: 

Ancient Ayurveda of India has a strong connection with modern medicine.  Because of this, not only in India but also in Western countries, many people have turned to pranayama.  There is no doubt that regular pranayama has health benefits.  The total amount of air that a person in a state of rest breathes in is called 'tidal volume'.  Not all of this air travels to the lungs, as part of it is trapped in a cavity known as the 'dead space', like the trachea.  The total supply of air inhaled by a person who does not do any work is about 500 cubic cm, while the 'dead space' is about 150 cubic cm.  As a result, the fresh air reaching the lungs does not exceed 350 cubic cm.  This means that the proportion is only 70%.  Long breaths are taken during pranayama.  This greatly increases the tidal volume of air and the air rises to about 3,000 cubic cm.  Therefore, the amount of fresh air entering the lungs is 95% instead of 70%.  In this case, the importance of dead space does not remain.  The lungs get more oxygen. 

 ** "Exhalation" is the second part of pranayama. Its effect on the body is worth knowing. When we exhale at rest, not all the air comes out.  This means that the amount of fresh air is only 350 cubic cm, which means that the rate of air exchange in the lungs is on average 21%. In short, it is preferable to exhale as much air as possible through pranayama.  More fresh air will be available for the alveolus. The exhalation should be longer, which increases the partial pressure of oxygen in the lungs.  More clearly If you want to know, consider the example of carbon dioxide that is pressed into soft drinks.

 *** The benefits of getting more oxygen to the body are understandable;  But what about the biochemical processes that take place in the body?  First of all, it is necessary to remove the misconceptions in the minds of the people about this.  It is a misconception that the more oxygen (O,) is added to the blood, the more oxygen the body's cells receive.  Mammals use as much oxygen as their body's metabolic system needs, no matter how much pure oxygen is provided instead of natural air.  The basic benefit of pranayama is different.  Each 0 molecule of oxygen (O, not a molecule, but an atom of 0) has 6 electromagnetic atoms in its outer orbit.  But in this orbit, there is space for 8 electric atoms.  Two 'seats' are empty.  That is why two atoms of hydrogen, which have one electron, form water when they come in contact with oxygen.  But oxygen is also ready to give up six electrons in the outer orbit.  After this, the satisfied free radicals do not bother the cells again.  The increase in the life span of cells due to pranayama is a major benefit of pranayama, which the seeker is more likely to be unaware of.  ** Meaning of Pranayama: The literal meaning of 'Pranayama' is 'control of the soul'.

Benefits of Pranayama: 

(1) Pranayama reduces body posture and fat.  

(2) Pranayama prolongs youth, enhances and eliminates mood disorders, 

(3) Regular pranayama makes the stomach, liver, bladder, intestines, and intestines as well as the digestive system function.

(4) The nerves in the body become pure and disappear completely,

 (5) With regular practice, gastritis is ignited, the inner voice of the body, Sudan,  Anil can be heard, 

(6) The body of knowledge becomes very efficient, the mind becomes calm and stable, Increases the concentration of the three minds.

 (7) Spiritual power increases. Therefore, spiritual bliss was attained, 

(8)peace of mind is obtained and self-realization takes place.

 (9) According to Yogavidya, for meditation, perception, and samadhi, the seeker must not be sought. This important work is well accomplished by pranayama, 

(10) Thoughts that constantly come to mind are a hindrance to spiritual progress, not only that, but these vain thoughts are also harmful to mental health, if practiced properly, these vain thoughts are reduced or stopped. Come. In this way, spiritual growth and mental health can be maintained. 

 (11) The endocrine system remains healthy, balanced, and functioning. As a result, it helps in the health of the person.

 (12) Increases the efficiency of the respiratory system. 

 (13) Vitality develops.

 (14) Pranayama is not only useful for breathing, but also for controlling the effects of the Pancha Mahabhutas on the body and mind.

 (15) A person who does pranayama regularly becomes disease-free, long-lived, and powerful.

 (16) Pranayama alleviates anxiety, fear, anxiety, anger, depression, lust, etc. Not only this, with the increase in the capacity of the brain, the mental power of man also develops.

(17) Awakening of the center of the brain leads to the experience of divinity in life. The person is always enthusiastic. 

 (18) A person's mind is always pure and happy.

 (19) Man can lead his mind beyond the limits of ordinary experience, attains the highest knowledge, and attains the state of meditation.

 (20) Man's inner spiritual light, happiness, and peace of mind continue to develop. 

 Note: Pranayama may seem like a simple matter, but it needs to be studied carefully; This is because if pranayama is not practiced properly, it can have adverse effects.

 Therefore, the seeker should strictly follow the instructions given below:

 (1) There should be an airy and very quiet place for pranayama.

 (2) Pranayama should always be done in the morning. Morning is the best time for pranayama. But if for some occasion it is not possible, then it is okay to do pranayama in the evening.

 (3) To do pranayama, a meeting of Padmasana or Siddhasana should be held. But if it is difficult to sit in this position for a long time, then you should take any sitting position in which you can sit still for a long time.

 (4) For pranayama to be done well, it is necessary to purify the pulse That is why it is said that; "Pranayama is practiced only after pulse purification." That is, pranayama should be practiced only after pulse purification. For this, one should first study the asana. 

 (5) Pranayama should be done daily at a fixed time, regularly, and on an empty stomach. If you take a cup of milk ten minutes after practice, it will be useful.

 (6) Do not do pranayama till you get tired. After doing pranayama, the mind should be happy and the body should become energetic. 

 (7) Do not take bath immediately after pranayama. Take a bath after half an hour of rest.

(8) Patanjali has said that breathing should be done very slowly while doing pranayama. By doing so, the mind becomes stable and calm. 

 (9) New seekers should initially practice only supplements and laxatives for a few days. One and two doses should be calculated in the supplement and laxative respectively. This means that the supplement should be laxative twice as long as you do it. 

 (10) Gradually increase the time of the potter. Initially, practice holding your breath for four seconds in the first week, eight seconds in the second week, and twelve seconds in the third week. Practice holding your breath for as long as possible, thus increasing the time. 

 (11) While practicing Purak, Kumbhak and Rechka, take care not to suffocate or feel tired under any circumstances. 

(12) For Purak, Kumbhak and Rechka, keep the ratio 1: 4: 2. Breathe until you say an omkar. Hold your breath until you say four omkars and exhale saying two omkars. Increase it to 2: 8: 4 in the second week and 3: 12: 6 in the third week to 16: 64: 32. Use the fingers of the left hand to measure Omkar. After a lot of practice, you don't have to count the fingers. This proportion is accustomed to habit. 

 (13) There will be a few mistakes in the beginning; But don’t worry about them. Don't give up on practicing without fear of repercussions, gradually you will automatically learn how to maintain supplements, potions, and laxatives; And your intellect, intuition, and inner voice will show you the way to success.

 (14) 'Suryabhedan' and 'Ujjayi' pranayama should be done in cold weather. 'Sitkari' and 'Shitali' pranayama should be done only in summer. 'Bhastrika' pranayama should be done in all seasons. 

 (15) The body should be as loose as possible while doing pranayama.

 (16) At the time of pranayama, the mind should be calm and cheerful.

(17) Do not rush while doing pranayama. Everything should be done slowly, patiently, and carefully.

 (18) There should be no stress on the organs like the mouth, eyes, nose, etc. during pranayama. Complete action should be done easily. While doing pranayama, all the limbs like the neck, spine, chest, etc. should be kept rigid.

 (19) Pranayama is not completed in the beginning, but considering your physical and mental capacity, gradually do as much pranayama as possible.

 (20) If you do regular pranayama with patience, you can get the right benefit from it. 

 (21) Do not move the body while practicing pranayama. The mind also becomes unstable if the body moves as it pleases.

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How yoga helps in reducing weight?

Yoga may be a graceful exercise and reducing weight needs rigorous energy to burn the very fact. Both are paradoxical but, but do rhymes once dug at heart. because it doesn’t burn more calories, it's forever an issue how to promote yoga for weight loss. Practicing yoga is useful both for your mind and body. It creates the simplest version of you that you simply have always dreamed of. The postures of Yoga could be sedentary but does magic in your body.

 1.  Mandukasana

    The body shape looks like a frog while doing this asana.  Hence this seat is called 'Mandukasan'.  

Action:

 (1) Fold both legs and move backward in such a way that the toes will touch each other.

  (2) Keep the knees as far apart as possible.  Place the hands as shown in the picture. 

 (3) Keep the body straight from the waist up. 

 (4) Keep your eyes open and continue your natural breathing. 

 (5) Hold this position for eight to twelve seconds.  Initially do this asana twice a week for a few days and then four times. 

 Benefits: 

(1) This asana helps in reducing the weight of thighs, buttocks, and abdomen. 

 (2) This asana helps in strengthening the lower part of the waist of men and women. 

 (3) Increases male sexual potency and eliminates female genital complaints.  Also, improves digestion. 

 (4) The benefits of Padmasana also come from this asana.

2.  Pashchimottanasana

 '' Pashchimottanasana is also called 'Ugrasana'.  The word 'Ugra' means 'Shiva'.  Lord Shiva is considered to be the destroyer.  Hence it is known as ‘rough’ or ‘terrible’. 

... Paschimottanasana

 Action:

 (1) Sit on the ground with legs extended.  Keep the legs stiff.

 (2) Bend forward from the waist and hold the toes with both toes as well as the first and middle fingers. 

 (3) Now exhale and then slowly bend the head so that it touches both knees with both hands.  Pull the abdomen inwards while bending down;  So you can bend down easily. 

 (4) People whose spine is flexible tend to bend their head at the first attempt.  Obese people find this seat difficult.  It will take a period of fifteen days to a month for a person with a spinal cord injury to achieve this position. 

 (5) This asana should be done for 5 seconds for a few days in the beginning.  But once it starts to thicken, do it for 30 seconds to 10 minutes.

Advantages:

 (1) It is a very useful seat.  This asana leads to breathing through Brahmanadi and Sushumna.  Also, this asana causes gastritis. 

 (2) It reduces belly fat.

 (3) Organs like stomach, bladder, stomach, gall bladder, etc. become functional. 

 (4) Accelerates bowel contraction and proliferation.  It improves digestion. 

 (5) Constipation, indigestion, pancreatic diseases, and anorexia-like disorders are removed. 

 (6) Joints become flexible.  The back pain stops. 

  (7) The body becomes curvy and slender.  

  (8) Leg muscles become stronger. 

  (9) Asthma is cured.

 (10) All parts of the waist are pressed and freed.  Therefore, this seat is useful in terms of eliminating genital disorders in women. 

 (11) This causes fresh blood to circulate in the spinal cord and muscles.  

(12) It has a wonderful effect on the blood vessels in the brain.  This helps in relieving all the stress on the head and maintaining mental balance.

3.  Ardha Matsyendrasana 

'** Ardha means half.  I mean, it's half a seat.  This asana was named 'Matsyendrasana' after Matsyendranath, who was first taught by the seekers of Hatha Yoga.  It is believed that Matsyendranath was a disciple of Lord Shiva.

Method: 

(1) Fold the right foot into the cavity and press the heel of the foot tightly between the anus and Krishna, the heel should not move from there.

(2) then bend the left foot into the knee and the left ankle should come close to the knee of the right foot.

(3) vertical  On the bent left knee, move the armpit of the right hand

(4) then the left knee backward in such a way that it touches the back of the armpit.  Now hold the toe of the left foot with the right hand.

 (5) Then bend the spine to the left as much as possible by placing the load on the shoulder joint of the right hand.  

(6) Turn the face as far to the left as possible, bringing the face to the line of the left-hand shoulder if possible. 

 (7) After this he moved his left hand behind his back and bent his left leg.  Keep the spine very stiff, 

 (8) Stay in this position for five to fifteen seconds.  In this way, the spine can be turned to the right.  This posture strengthens the spine by twisting both limbs.

  Benefits: 

 (1) This asana stimulates gastritis and improves digestion. 

 (2) Kundalini is awakened and the lunar pulse is fixed 

 (3) The spine becomes flexible and the abdominal muscles and limbs get exercise. 

 (4) the roots and blood of the nerves in the spinal cord are drawn;  So their work continues smoothly. 

 (5) This seat is helpful for Paschimottanasana. 

 (6) This seat is useful for maintaining the health of the spinal cord. 

 (7) This seat is beneficial for indigestion and constipation.

4. MAYURASANA

 Mayura is called 'Peacock' in Sanskrit.  In this position the weight of the whole body is weighed on both hands;  So the body shape looks like a peacock standing on two legs without feathers.  Hence this asana is called 'Mayurasana'.  This seat is a little difficult to achieve.  Only those whose body is flexible and efficient can do this seat well.

Method:

 (1) First get wet on the knees.  Keep a short distance between the two knees.  Lean forward and lean on the ground with both hands and toes pointing towards the feet.  Place both hands in the space between the two knees.  The fingers of both hands should be kept close together and the thumbs should rest on the ground.  [See Figure No. (1).  ] 

(2) Keep both hands steady.  Then slowly bend the arms at the corners.  Please bring the corners of both hands to the side of the abdomen.  The base near the bembi was supported by the corners and the part from the head to the head was lifted up.  [See picture number (2).  ]

 (3) Then lift the head resting on the toes and give natural curvature to the body on the corners of the hands.  This is the first stage of Mayurasana.  [See picture number (3).  ] 

     

(4) Mayurasana: Second stage 

(4) Now lift both legs so that they are parallel to the ground.  If it is difficult to lift both legs at once, then lift one leg first.  Then lift the second leg and bring it closer to the first leg.  Make sure that the body does not jerk when stretching the legs.  Now bend the front of the body slightly below the head.  So the hind legs can be straightened very easily and lifted up, this is where the sitting position is completed.  In this state, the head, back, buttocks, thighs, legs, and buttocks are parallel to the ground and in a straight line.  [See picture number (4).  ] 

(5) Hold this position for five to twenty seconds.  Hold your breath while lifting on the body.  This will create a kind of force in the body, (6) Exhale after completing the asana.  Obese people should take special care while doing this asana.  Strong people can do this seat for two to three minutes.

BENEFITS:

 (1) This asana gives good exercise in less time and creates a kind of vigor in the body.  This asana is a surefire way to improve digestion.  

(2) Disorders caused by increased gas, bile, and phlegm are eliminated by this asana.  Practicing it can help control diabetes and stop bleeding from hemorrhoids.

 (3) Hand muscles become stronger.  Constipation disappears.  Also, Kundalini is awakened.

 (4) Regular practice increases the pressure on the upper abdomen.  This creates a new vitality in the lungs and abdominal organs.  It also destroys many heart disorders.

 (5) Increases blood circulation.  It purifies the blood.  Blood purification makes the body radiant.  The radiance of the body was radiant. 

 (6) Since fat is prevented from forming in the body, the body does not become fat. 

 (7) Practicing this asana increases respiration.  It also increases balance.  

 (8) Reduces belly fat.

5.Dhanurasana 

 In this position, the body shape looks like a bow;  Hence this seat is called 'Dhanurasana'.  The body from the knees to the head bends like a bow at the back.  Also, the legs are pulled up as both hands want to hold the ankle area.  This makes the arms and legs below the knees look like the strings of a bow.  Hence the name 'Dhanurasana'.  This seat is a mixture of Bhujangasana and Shalabhasana.  In fact, this seat made up of Bhujangasana and Shalabhasana is very beneficial for the bodies.  The opposite of Halasana and Paschimottanasana is due to this Asantrayi.  

                                                                  Dhanurasana 

Action: 

(1) First lie down on your stomach.  Lean your forehead on the ground.  Hold both hands close.  Relax all the muscles of the body. 

 (2) Fold the legs back from the knees.  Now lift your arms and hold the ankles of both feet with both hands as shown in the picture.

 (3) Lift the chest and head.  Chest swell. 

 (4) Keep your arms straight and upright.  Keep the legs stiff too.  This will create a beautiful convex arch of the body.  Now pull on the legs.  Along with that, the hands will also be pulled and the chest will be lifted even higher.  Hold your breath.

  (5) Wait for ten to fifteen seconds in this position.  Then exhale slowly. 

 (6) Gently move the bowed body forward-backward and left-right.  Exercise the body lightly. 

 (7) This seat should be done so that there will be no trouble.  Do this asana five or six times a day.

  Note: In this asana, the weight of the body falls on the circular area around the navel on the abdomen.  This should be done while the stomach is empty.  

Benefits: 

(1) This asana gives a good massage to the abdomen.  It helps in relieving chronic constipation, indigestion, and various stomach ailments.

  (2) With regular practice, the hunchback of the back disappears;  Also, arthritis of the legs, knees, and hands disappears.

(3) This seat reduces fat.  Makes the intestines functional and helps improve digestion.  It also supplies a lot of blood to the abdominal organs.  So they become healthy and strong. 

 (4) Doing this asana increases respiration.  

(5) Regular practice of this asana gives the benefit of both Bhujangasana and Shalabhasana. 

 (6) This seat is an elixir for various disorders of gases and intestines.  

(7) Like Halasana, this seat makes the spine flexible.  Also, the bones become stronger.  This posture makes the pancreas function and the body produces enough insulin.  

(8) Individuals who regularly perform Halasana, Mayurasana, and Surasana; never get lazy.  Those people are always energetic and active.  They are full of enthusiasm and vigor. 

 (9) This posture is very beneficial for women, as it eliminates menstrual irregularities and reproductive system complaints

Top 8 Yoga Poses For Beginner 2021 

Yoga for beginners - If you are new to yoga, start with these 8 basic asanas (poses).  Yoga will be extremely beneficial for your mental and physical health.

  1. MAYURASANA

 Mayura is called 'Peacock' in Sanskrit.  In this position the weight of the whole body is weighed on both hands;  So the body shape looks like a peacock standing on two legs without feathers.  Hence this asana is called 'Mayurasana'.  This seat is a little difficult to achieve.  Only those whose body is flexible and efficient can do this seat well.

Method:

 (1) First get wet on the knees.  Keep a short distance between the two knees.  Lean forward and lean on the ground with both hands and toes pointing towards the feet.  Place both hands in the space between the two knees.  The fingers of both hands should be kept close together and the thumbs should rest on the ground.  [See Figure No. (1).  ] 

(2) Keep both hands steady.  Then slowly bend the arms at the corners.  Please bring the corners of both hands to the side of the abdomen.  The base near the bembi was supported by the corners and the part from the head to the head was lifted up.  [See picture number (2).  ]

 (3) Then lift the head resting on the toes and give natural curvature to the body on the corners of the hands.  This is the first stage of Mayurasana.  [See picture number (3).  ] 

     

(4) Mayurasana: Second stage 

(4) Now lift both legs so that they are parallel to the ground.  If it is difficult to lift both legs at once, then lift one leg first.  Then lift the second leg and bring it closer to the first leg.  Make sure that the body does not jerk when stretching the legs.  Now bend the front of the body slightly below the head.  So the hind legs can be straightened very easily and lifted up, this is where the sitting position is completed.  In this state, the head, back, buttocks, thighs, legs, and buttocks are parallel to the ground and in a straight line.  [See picture number (4).  ] 

(5) Hold this position for five to twenty seconds.  Hold your breath while lifting on the body.  This will create a kind of force in the body, (6) Exhale after completing the asana.  Obese people should take special care while doing this asana.  Strong people can do this seat for two to three minutes.

BENEFITS:

 (1) This asana gives good exercise in less time and creates a kind of vigor in the body.  This asana is a surefire way to improve digestion.  

(2) Disorders caused by increased gas, bile, and phlegm are eliminated by this asana.  Practicing it can help control diabetes and stop bleeding from hemorrhoids.

 (3) Hand muscles become stronger.  Constipation disappears.  Also, Kundalini is awakened.

 (4) Regular practice increases the pressure on the upper abdomen.  This creates a new vitality in the lungs and abdominal organs.  It also destroys many heart disorders.

 (5) Increases blood circulation.  It purifies the blood.  Blood purification makes the body radiant.  The radiance of the body was radiant. 

 (6) Since fat is prevented from forming in the body, the body does not become fat. 

 (7) Practicing this asana increases respiration.  It also increases balance.  

 (8) Reduces belly fat.

  2.  Padma Mayurasana 

                       Padma Mayurasana Action  

1) Sit in Padmasana. 

(2) Place the palms of the hands in front of the knees.  The fingers will be towards the knees. 

(3) Fold the corners of the hands and place them on both sides of the abdomen.

(4) Lean forward and weigh the body on the base of the hands. 

(5) Slowly lift the thighs and try to keep the whole body parallel to the ground on the base of the hands.  

(6) Do this asana three to five times daily for two to three minutes.

 Advantages: 

(1) This asana reduces irregularity indigestion.

 (2) Increases the amount of insulin produced in the pancreas. 

 (3) This seat helps in purifying the blood by removing toxins from the blood.  Also, pain like skin disorders goes away.

 (4) Contamination between the esophagus and intestines is reduced by this asana. 

 3. VRISHCHIKASANA

In Sanskrit, the word 'Scorpio' means 'scorpion'.  In this position, the body shape looks like a squirrel.  Hence it is called 'Scorpio Asana'.  People who can do Shirshasana and Hastavrikshasana well can do this asana easily.  "Scorpio posture 

ACTION :

(1) Initially do the seat on the wall. Lean the palms and elbows of both hands on the ground as shown in the picture.

(2) Then support the abdomen against the wall and keep the legs straight against the wall.  When this position is achieved, try to balance by keeping the legs five to six cm long from the wall. 

 (3) Continue breathing as usual.  Initially continue this kind of practice for a few days.

 (4) When you can balance easily, try to keep both feet on your knees and the soles of your feet on your head.

  (5) After a lot of practice, you can do this asana only by balancing the body on the palms of the hands. 

Advantages:

 (1) Regular practice of this asana strengthens the arms and shoulders.  Also, the abdominal muscles get good exercise. 

 (2) In this asana, since the spine is bent backward, it becomes flexible.  

(3) Stabilizes the blood vessels.  (4) All the benefits of Shirshasana, Chakrasana, and Dhanurasana are also obtained due to this asana.  

 4. BAKASANA

'Bakasan' is one of the best types of seats that gives all the benefits.  This seat can be done in two ways.  Below are both types of methods: 

                                           Bakasan: Type I.

Type 1 - Action:

 (1) Spread the paws of both the hands on the ground and lift the body based on both the hands as shown in the picture. 

 (2) Hold the toes firmly under the corners of both hands.  

(3) Hold your breath in this position.  

(4) Initially do asana for a few days  Then gradually increase the time and do this asana for fifteen minutes.  Then there is no need to hold your breath.

 Type 2 - Action: 

(1) Take the position of Bakasan first. 

(2) However, in Bakasan, the soles of the feet are placed under the corners of both hands.  Instead, as shown in the second type of picture, place the soles of the feet on top of each other and place them near the anus in such a way that the soles of the right foot touch the soles of the left foot. 

 (3) Do the rest as per the first type of bakasana.

 Advantages:

 (1) This asana gives good exercise to the whole body.  The chest and abdominal muscles in particular become stronger and stronger.  The spine becomes efficient.

(2) In this asana, as the speed of life increases, the restlessness of the mind decreases and it becomes calm and stable. 

 (3) All the benefits obtained from the elevated Padmasana are also obtained due to this asana. 

 (4) With regular practice, the digestive system, respiratory system, and nerves become efficient. 

 (5) Increases the body's holding capacity or balance (the body becomes balanced).  

 Note: 

The benefits of doing Kapalabhati by taking the seat of Bakasana are doubled.  However, after a good practice, Kapalbhati research should be done in this seat. 

 5. Tolasana 

'Tolasana' is considered to be a form of bakasana.  It is also called 'Tulitasana'. 

Action: 

(1) Do the first type of bakasana first. 

(2) Then the soles of the feet will be in the middle of the two hands as shown in the picture, without resting under the corners of the hands as in the first type of bakasana.  But keep a little distance between the two.  That will lead to a state of balance.

(3) All other actions should be done in the same manner.  

(4) The duration of this asana should be gradually increased to fifteen minutes. 

 3) All the diseases that are cured due to elevated Padmasana are also cured by this asana. All the benefits obtained from elevated Padmasana are obtained by regular practice of this.  Must be strong and sturdy as it is a little difficult to achieve this posture.

 (2) Then lift the weight of the whole body on both hands.

 (3) Now cover both the legs as shown in the picture. 

(4) Hold your breath. Extend the duration of this asana for five minutes.  It is possible to do this asana.

Benefits: 

(1) This asana gives a lot of exercise in a short time, 

(2) regular practice strengthens the muscles of the limbs, 

(3) all the diseases that are cured due to elevated Padmasana, it also causes this.  All the benefits from Bakasana are also received. 

 6.  Padma Bakasan

Padma Bakasan' Asana is not as easy to do as Tolasana or Kukkutasana.  This is a difficult seat.  This seat is difficult to achieve without adequate physical fitness.  People who exercise regularly, however, can easily do this asana.  This asana is also called 'Uttamangasana'. 

Action:

 (1) Be the first Padmasana.

 (2) Then bring both knees close to the chest.  

(3) Now hold the knees between both the legs and the chest as shown in the picture and lift the body by pressing on both the hands in such a way that the weight of the whole body falls on both the arms.

 (4) When lifting on the body, inhale with both nostrils and fill it in the lungs.  Now hold your breath. 

 (5) Exhale slowly while returning to the original position.  

 (6) Gradually increase the duration of this asana to five minutes.

Benefits: 

(1) This asana strengthens the joints and muscles of the hands and feet. 

 (2) With regular practice, the weakness of the abdominal and thoracic organs is completely cured.  Therefore, the importance of this seat is more than Tolasana and Kukkutasana.

  (3) Regular use of this asana eliminates diseases like tuberculosis and asthma. 

 Note:

 Before doing this asana, first, it is necessary to make the body flexible and strong by practicing simple asanas.

  7.  Utthita Ekpadashirasana 

 'Utthita Ekpadashirasana' is a difficult asana.  Only those whose body is flexible and healthy can do this asana well, and people who exercise regularly can do this asana easily.  With the left hand, grab the right leg and hold the left leg with the right hand and place it on the neck.  

(1) Now place the palms of both hands on the ground.  He then lifted the whole body with the weight on the palms of his hands.  

(2) Keep the long spread legs completely stiff.  Do not bend it at the knees.

(3) Do the same with the right foot on the neck in this way. 

(4) Initially do this asana for only 30 seconds for a few days, then gradually increase the duration to 3 minutes. 

 Advantages: 

(1) This seat makes the air upward.  It ignites the stomach. 

 (2) Constipation is removed. 

 (3) Regular practice produces a sufficient amount of digestive juices;  So the digestion was better.  

(4) All stomach ailments are eliminated.

  (5) The mind remains happy and energetic. 

 (6) All the diseases which are cured by the raised Padmasana, are also cured by this Asana. 

 8.  Konasana 

 In this asana, the body is balanced on both the palms of the hands and on the heels of the feet.  At that time the shape of the body looks like an angle in geometry.  Therefore this asana is called 'Konasana'.

Action: 

(1) Keep the legs straight in a straight line towards the front. 

(2) Then move the paws back as shown in the picture.  Keep your arms straight.  

(3) Now inhale and lift the body with the help of the palms of the hands and the heels of the feet.

(4) Bend the neck backward. 

(5) Keep both hands straight and keep your chest towards the sky.  Hold this position for eight to ten seconds.  

(6) Then slowly return to the original position.  You can do this seat four to six times.  

Benefits:

 (1) Regular practice of this asana strengthens the shoulders and eliminates stomach complaints.

 (2) Exercise the legs and spine well. 

 (3) As this seat is a sub-seat of Paschimottanasana, it is very beneficial to do Paschimottanasana later. 

 (4) This seat removes unnecessary fat from the abdomen.  

 (5) Inflammation of the stomach occurs. 

 (6) Indigestion disappears.

Yoga Asanas To Help You Burn Your Belly Fat 

 Best 6 Abdominal Postures

How To Do Best Top 5 Supine Postures |  Action | Benefits

1. Shavasana 

 2. EKAPADA UTTANASANA

  3. Uttanapadasana 

4. Naukasana

 Viparit Naukasana

5. Greevasana

 Unique Best 7 Sitting Postures

           YOGA SE HE HOGA

 1. Padmasana 

The Padma means lotus.  Since the body acquires a lotus-like shape while doing this asana, this asana is called 'Padmasana'.  This seat is also called 'Kamalasana'.  This is the right seat for meditation and chanting.  This asana is equally beneficial for both men and women.

 Action:

 (1) First sit on the ground with both legs extended.  Then place the right foot on the left thigh and the left foot on the right thigh.  For many, it is easier to place the left foot on the right thigh and then the right foot on the left thigh.  Of course, it will work.  

(2) Then place the left hand on the left knee and the right hand on the right knee, connecting the thumbs and forefinger of both the hands as shown in the picture.

(3) Keep the spine and head in a straight line. 

(4) It is possible to keep the eyes closed or open. 

(5) Initially stay in this position for one to two minutes for a few days.  Gradually increase the time according to your strength.

Note:

 Some may bring a single leg closer to the thigh;  They should give up persistence and practice daily.  In a few days, they will be able to do this seat easily.  The seat is used. 

 Benefits: 

(1) This posture for chanting, pranayama, Dharana, meditation, and samadhi 

(2) makes the endocrine glands functional.

(3) Diseases like asthma, insomnia, and hysteria can be cured by this asana.  This seat is a boon for those who suffer from insomnia.

(4) Body fat is reduced and vitality is increased. 

(5) Practicing this asana can inflame the stomach and increase appetite. 

 2.  Baddha Padmasana 

This is the same type of Padmasana.  'Baddha Padmasana' is not for meditation;  But to improve health, to make the body strong and healthy. 

Action:

(1) Since it is arduous, those who cannot do this seat should not be disappointed;  however, keep trying with perseverance and perseverance. 

(2) Then with both hands behind the back, hold the right foot with the right hand and the toe with the left hand. 

(3) In the beginning, it will be difficult to hold the thumb for a few days.  If this happens, bend forward and hold the thumb and then sit in a tightly tied Padmasana.

(4) Keep breathing slowly while doing asanas.  This asana should usually be done for one to ten minutes.

Benefits:

(1) In this asana, the emphasis is placed on both the knees as well as the joints of the knees.  This makes the joints stronger.  

(2) The soles of both feet get enough exercise. 

(3) By doing this asana, the weakness in the spinal cord gradually disappears;  Also, the knee joints become flexible and the pain of joint pain disappears. 

(4) Deficiencies in physical binding are eliminated.  

(5) Waist defects disappear. 

(6) Indigestion, flatulence, abdominal pain, etc. are cured. 

(7) The benefits of Padmasana are also obtained by doing this asana. 

                                                       Parvatasana

This asana is also called 'Viyogasana'.  This is because it mainly involves the compound technique.  This seat should be done by healthy people only.  

Action: 

(1) First sit in Padmasana. 

(2) Slowly raise both hands.

(3) Then keep both hands in a bent position. 

(4) Both hands should be in a completely stiff position.

(5) Continue breathing slowly. 

(6) Initially sit in this position for one to two minutes.  Then gradually increase the time.

 Benefits:

(1) Since both the hands have to be placed on the mountain seat in this asana, the speed of oxygen increases.

(2) While doing this asana, one should regularly do sunbathed or anulom-vilom pranayama for fifteen minutes.  It cures lung, stomach, and spinal disorders. 

(3) Hand muscles get good exercise.

(4) There is a good increase in respiratory capacity. 

(5) If there is swelling in the spine (spondylitis) this posture gives relief, the swelling decreases. 

 4. SWASTIKASANA

 In this Swastikasana, both the legs are placed one on top of the other so that their shape resembles that of a swastika.  That is why this asana is called 'Swastikasan'. In Indian culture, 'Swastikas' is considered a symbol of purity and purity. 

Action:

 (1) Sit on the ground with both legs extended.

 (2) Bend the right leg at the knee.  This should be done so that the heel is placed in the groove of the left thigh.  Keep the sole of the right foot firmly in the left thigh.

 (3) Bend the left leg at the knee and place it in the groove of the right thigh. 

 (4) After this, the thumbs of both the hands should be connected with the index finger and the right hand should be placed on the right foot and the left hand should be placed on the left foot as shown in the picture.

 (5) Keep the spine and head straight, keep the eyes closed or down.

 (6) initially sit in this position for one or two minutes, then increase the time.

Benefits:

 (1) This seat is easy to do and is useful for concentration 

 (2) It can be used for pranayama and meditation. 

 (3) This seat is useful for reducing body obesity. 

 (4) It is also useful in maintaining a stable body temperature. 

  5.  Yoga Mudrasana 

This mudra is very important in yoga practice.  That is why this asana is named 'Yogamudrasan'.  Yoga Mudrasana 

 Action:

 (1) First sit in Padmasana,

 (2) Bring both hands back and hold the wrist of the other hand with one hand.

 (3) Leave the body loose.  Slowly bend forward and lean on the ground.  

 (4) Stay in this position for a while.  

 (5) Lift the head.

 (6) Exhale while bending forward (laxative) and take special while lifting the head (supplement).

  Note: 

Although its traditional name is Mudra, it is considered as Asana. 

  Benefits: 

(1) This asana gives a good massage to the abdomen and abdominal organs.  This is a useful seat to get rid of indigestion and other stomach ailments.

(2) This seat stretches all the nerves in the spine to a reasonable distance from each other.  Therefore, the spinal cord passing through it is clean and light. 

(3) It reduces belly fat. 

(4) This yoga posture is useful for Kundalini awakening. 

(5) This yoga posture makes the abdominal muscles and abdominal organs healthy and efficient.

(6) This yoga posture is useful in case of loosening of the abdomen, as well as if the abdominal organs are sliding down, to bring them back to their original position and make them proportionate.  Therefore, this yoga posture should be practiced regularly and for a long time.  

 Is a form of Padmasana itself.  In this asana, the paws of both the hands have to be raised on the body by leaning on the ground and with the emphasis on the hands, hence this asana is called 'Utthit Padmasana', 'Lolasana' or 'Zulasan'.  In this asana, the weight of the body is to be lifted equally on both hands.  That is why this seat is a little more difficult than Padmasana.  Hiatal Elevated Padmasana 

(1) Sit in Padmasana position. 

(2) Keep the palms of both hands on the ground on both sides. 

(3) Slowly lift the body.  Don't let the body jerk at all.  Also, the body should not tremble.

(4) Hold your breath as long as you can.  Exhale while restoring the body.  While doing this asana, the hands of the new learner tremble due to weakness;  But they should not give up.  Do this asana regularly.

 Benefits: 

(1) This asana strengthens the joints and muscles of the hands. 

(2) Weakened intestines become stronger.  It also cures disorders such as constipation, indigestion, nausea, excessive sleep, and nerve impurities. 

(3) Regular practice of this asana ignites gastritis.  The mind remains happy and the body becomes healthy. 

7.  Kukkutasana 

The Sanskrit word 'Kukkut' means 'cock'.  The body shape in this asana looks like a hen, so it is called 'Kukkutasana' 

                     Kukkutasana

 Method:

 (1) Sit in Padmasana position. 

 (2) Then place both hands in the pots up to the corners as shown in the picture. 

 (3) The fingers of the hands should be on the front side, so that the paws of both the hands should rest on the ground.

 (4) Breathing in the lungs, body up to the ground, breathing should continue as usual.

 (5) In the position of Padmasana, if the legs are raised a little, then the hands behind the steps can be easily put, but a little difficult for a fat man to do this mother 

 (6)  The duration of the position should be 10 seconds, increase it to one minute.

 Benefits:

(1) All the benefits of elevated Padmasana are also from this asana, also, the disorders removed by elevated Padmasana are removed.

(2) This asana is very useful for those who have less stomach.  Beneficial, 

(3) Discomfort such as restlessness, abdominal pain, and laxity in women during menstruation are eliminated by this asana, 

(4) In this asana, the hand gets enough exercise, so the three main joints of the hand - wrist, elbow, and shoulder become healthy, 

 (5) This asana increases enthusiasm in the body and keeps the mind happy. 

 (6) Improves physical and mental balance.