YOGA AND EXERCISES AND FITNESS PROGRAMS


 
     I mentioned in one of my earlier blogs about my practice of doing Yoga in the early morning. From what I have learnt from the little experience, I have realised that Yoga is a great heritage of our great nation. The practice of it is in vogue in almost all western countries.
 
             Yoga has legacy of ancient traditions including Asana, Pranayama, and yogic cleaning procedure. IT emphasizes the fitness aspects of yoga, providing  with an incredible mind/body workout.

If you look odd in fitted clothes; If you feel fatigue or sleepy; If sometimes you tend to forget things; If you crave for little extra energy; If you are overweight or under weight; If you feel stressed with work; If you feel stiffness in your body; power yoga is the best thing for you to practice.

 
   HERE ARE SOME BASIC YOGASANAS FOR EVERYONE :
 

Yogasanas

d3.gif Ardha-Matsyendrasan
d3.gif Sarvangasan
d3.gif Halasan
d3.gif Pavan-Muktasan
d3.gif Matsyasan
d3.gif Bhujangasan
d3.gif Dhanurasan
d3.gif Chakrasan
d3.gif Bhadrasan
d3.gif Mayurasan
d3.gif Vajrasan
d3.gif Paad Pashchimottanasan

 

Yogasanasa – Yoga Exercises
Ardha-Matsyendrasan

Ardha-Matsyendrasan
Time: 2 minutes each side.
Method: Bend left knee, place left foot under right hip. Bend right knee, place right foot on left side of left knee. Hold left knee or right foot with the left hand – keep right knee on the left of left arm. Turn tunk to right, look back over right shoulder, right hand on ground or on waist as close to left thigh as possible.

    Repeat with left knee bent and trunk turning to left.

Note: You may also hold hold hands through the gap below the raised knee.

Benefits: Increase the elasticity of the spine, and massage the abdomen and internal organs
Yogasanasa – Yoga Exercises
Sarvangasan
Sarvangasan
Time: 2 minutes
Method:

  • Lie on your back, arms alongside. Raise both legs together – taking support of hands on the hips and the elbows on the ground.
  • Straighten the body – feet, knees, hips and back form one vertical column from the base of the neck to the tip of the toes, feet stretched, toes pointed, chin pressed against the chest.
  • Normal breathing.
  • Lie on your back, arms alongside.
  • Raise both legs together – taking support of hands on the hips and the elbows on the ground.
  • Straighten the body – feet, knees, hips and back form one vertical column from the base of the neck to the tip of the toes, feet stretched, toes pointed, chin pressed against the chest.
  • Normal breathing.
Benefits: Promotes healthy secretion of the circulatory, respiratory, alimentary and genito-urinary systems. Keeps the spine flexible preventing the bones from early ossification. Supplies large quantity of blood to the spinal roots of the nerves, thereby giving them sufficient nourishment.
Halasan

Halasan
Time: 2 minutes
Method:

  • Lie on your back, arms alongside.
  • Raise legs an in Sarvangasan (you may take help of hands on the hips), then lower them overhead, knees straight, ankles stretched, toes pointed and touching the ground.
  • Arms stay on ground as in the beginning, palms on the ground.
  • The posture resembles the shape of a plough.
Benefits: Makes the spine flexible, creates energy, and blood of the muscles of the back. Aids the functioning of the thyroid and thymus glands thus helping retain the individual’s youthful physical characteristics for a longer period.
Pavan-Muktasan

Pavan-Muktasan
Time: 1/2 minute each leg
Method:

  • Lie down on your back.
  • Breath in.
  • Then fold the left leg from the knees.
  • Hold the fingers together and bring the folded leg to touch the stomach.
  • Lift the head and touch the nose to the knee. The other leg remains straight. Hold the breath.
  • Come to original position and leave the breath.
  • Follow the same for the other leg.
  • NOTE: This asan can also be done with both the knees folded.
Benefits: Removes gas from the abdomen and reduces abdominal fat. Increases the flexibility of the knees and hips.

 

Matsyasan
Matsyasan
Time: 1/2 minute
Method:

  • Sit with legs an in Padmasan – knees bent, feet on opposite thighs, heels towards the abdomen.
  • Lie on your back. Placing hands near the head for support
  • Lift your back above the ground, keep the top of your head on the ground over a padded surface, e.g., a towel.
  • Keep your hands an your feet.
  • Normal breathing.
Benefits: Makes the neck flexible and strong, increases the size of the rib cage, widens the windpipe and thus helps deep breathing. Relieves the neck after Sarvangasan.
Bhujangasan
Bhujangasan
Time: 1/2 minute
Method:

  • Lie on your stomach, forehead on the ground, hands under shoulders.
  • Raise your upper body by the strength of the back muscles, head up.
  • Don’t take help of the hands, they may remain on the ground or held on the back over the hips.
Benefits: Helps in keeping the dorsal spine elastic and strong. Backache due to overstrain can be thus relieved. Helps considerably in reducing abdominal fat. 
Dhanurasan
Dhanurasan
Time: 1/2 minute
Method:

  • Lie on your stomach.
  • Bend knees, hold the ankles.
  • Pull your hands and push with your legs, knees together, till the trunk forms an arch with only the stomach on the ground.
  • Look up.
  • After releasing the posture lie for a while in Shavasan.
Benefits: Reduces abdominal fat. The compressing of the spinal column, pressing the nerves with the scapulae (the winged bones at the back attached to the arms) minimizes blood circulation while in the asan. But when the pose is released a greater supply of blood is endured to those very regions increasing spinal flexibility and definitely raising the vitality.
Chakrasan
Chakrasan
Time: 1/2 minute
Method:

  • Lie on your back.
  • Bend knees, place feet apart and close to hips, place hands overhead, palms besides ears and shoulders.
  • Push with hands and, without moving feet, raise trunk as high as possible to curve the back into an arch.
  • Look on the ground between the hands.
Benefits: Builds a flexible back, stimulates the nerves of the spine. One of the powerful back bending postures.
Bhadrasan
Bhadrasan
Time: 2 minutes
Method:

  • Sit holding feet together, heels as close to body as possible
  • Head up, chin down
  • Normal breathing. 
Benefits: Specially recommended for those suffering from urinary disorder. The pelvis, the abdomen and the back get stimulated through a plentiful supply of blood. Keeps the kidneys, the prostate and the bladder healthy.
Mayurasan
Mayurasan
Time: 1/2 minutes
Method:

  •  
Vajrasan
Vajrasan
Time: 2 minutes
Method:

  • Sit on your heels.
  • Hands on knees, abdomen drawn in, chest up, back straight, shoulders squared, head erect.
  • Normal breathing.
Benefits: Aids digestion and helps cure sciatica.
Paad-Pashchimottanasan
Paad-Pashchimottanasan
Time: 2 minutes
Method:

  • Lie on your back, legs straight, arms overhead, hands together, palms facing up.
  • Sit up, take hands overhead, back straight,
  • Then bend forward to hold the big toes, head between arms and touching the knees.
Benefits: Reduces abdominal fat. Removes wind from the intestines and increases appetite.

 

Here are the basic distinctions between Yoga and a Fitness Program.

 

    

Distinction between yoga and other fitness programs

Other Fitness Programs

Yoga

1. Other fitness programs are goal oriented.

1. Yoga is a complete process in itself.
2. It gives only physical Exercise to the body.

2. Yoga improves the physical, mental and emotional health up to the level of spirit.

3. Focus on completing daily target.

3. Focuses on what you are doing and how you feel as you perform the postures.

4. Fitness programs are predominantly competitive in nature.

4. Yoga sessions are non-competitive and only use the individual capacity to revitalize the body, mind and soul.

5. Concentrate on physical exertion.

5. Gentle with Concentration on physical relaxation.

6. You fail if you do not meet your daily goals.

6. In Yoga, you succeed by doing.

7. Weight training makes you stronger by breaking down and rebuilding muscle tissue, thus it gives a bulky look.

7. Yoga increases Health as well as enhances muscle strength by toning them.

8. Fitness programs may leave you feeling tired and burnt out.

8. Yoga sessions leave you feeling rejuvenated & refreshed.

 
 SOME   BASIC    BENEFITS :                                                                                                                                                                                                                               It generates energy.

             Increases strength, stamina and fitness level.

  1. Tone up the body and keep you slim, trim and fit.

  2. Rejuvenate your body.

  3. Manage your stress and anger.

  4. Generates energy.

  5. Helps you to manage pain, heal common ailments, and promote your overall well being.

  6. Keep the body and the mind relaxed, even as you stretch, extend, rotate, and flex your body.

  7. Positively penetrate each layer of the body and, ultimately the consciousness itself.

  8. It helps to keep the nervous system elastic and capable of bearing stress.

  9. It is both therapeutic and preventive in nature.

  10. The benefits are cumulative over time.

  11.  
Advertisements

One thought on “YOGA AND EXERCISES AND FITNESS PROGRAMS

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s