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.
No comments:
Post a Comment