Yoga,
along with being a form of exercise is more of a spiritual technique to align
your thought process. In today’s lives, we are always in a rush. Work, targets,
household chores, examinations leave us with absolutely no time to focus on our
physical and mental health.
That’s
when yoga steps into the picture. Yoga, just like any other forms, is an art
that needs dedication, regular practice, and focus. This International Day of
Yoga, a renowned abstract artist, philanthropist, and a dedicated yoga
practitionerKrupa Shah is here to share some benefits of yoga with us.She religiously
inculcates Yoga in her art and thoughts.
Krupa
is a spiritual persona and believes that yoga is not just a mere exercise, but
a lifestyle which helps us align the chakras in our body. She also believes
that yoga has helped her maintain her focus on her artistic skills and find
optimism in every situation. Here’s what she has to display through some of the
yoga asanas that you can practice on a daily basis without spending much time.
Let us understand the benefits of the same:
1.
NATARAJA ASANA:
Lord
Nataraja, the Lord of dance is another name given to Lord Shiva.
How
to practice Nataraja Asana?
• Stand
straight on your yoga mat and arms by your sides
• While
inhaling bend your right leg backward and hold with your right ankle with a
right hand as shown in fig
• Try to
move your right leg upwards as much as you can
• Extend
your left arm straight out in front. In the beginning, you can take help of another
person
• Hold
this posture for 20 – 30 seconds and keep breathing normally. Now slowly come
back to starting position
• Repeat
this with left leg then right leg. Like this, you can practice for 3-4
repetition
Benefits
of Nataraja Asana:
• Improve
body balance, blood circulation, posture and digestion system
• Strengthens
hip and thigh muscles, develops concentration
• Makes thighs,
groins and abdominal muscles flexible
Precautions
to be kept in mind while practicing Nataraja Asana:
• Those
suffering from low blood pressure should not practice this asana
• During
the beginning, use a wall or a friend as a support to gain proper posture
• Practice
under the expert guidance
2.
KAPOT ASANA:
Also
known as the pigeon pose, is a complete and excessive body workout and enhances
the flow of blood to your leg and hip areas.
How
to practice Kapot Asana?
• First,
put down your Knee on the floor and your spine should be erect
• Now
gently stretch your right leg in the backward direction (behind you)
• Keep
extending your right leg until your left knee and foot are adjacent to the
right hip
• Keep
stretching your right leg until your left knee and foot are adjoining the right
hip
• Make
sure that your toes ought to be pointed
• After
that, you have to lean forward and breathe in deeply
• Now
push your midsection (chest) outwards
• Remain
in the position about 20-25 seconds
• Now
switch (change) your leg and repeat the same process with your opposite leg
• After
that sit in Padmasana and rest for a while and repeat the process 4 times with
your both legs
Benefits
of Kapot Asana:
• Stretches
and strengthens the joints and muscles in your legs
• Helps
to reduce stiffness in the back and hips
• Balances
the blood pressure and also reduces the effects of chronic diseases
• Releases
stress and calm the mind and the body
Precautions
to be kept in mind while practicing Kapot Asana:
• If you
feel any pain in your shoulders or lumbar spine, make sure to back off
immediately
• Focus
on the posture and your breathing pattern to divert your attention from the
discomfort
• Those
with tight hips or thighs might not be able to do this asana easily. A small
warm-up is highly recommended to make your body prepared.
• If
you’re a beginner, it is advised to take a wall’s support to get the posture
right
3.
CHAKRASANA:
Chakrasana
is a pose that symbolizes an upward bow pose that’s exceptionally constructive
for flexibility of the spine. It resembles a half wheel or a bow aimed upwards.
This is one of the most basic asanas and is regularly practiced by gymnasts and
athletes.
How
to practice Chakrasana?
• Lie
down on your back with feet apart, bend your knees and place your feet on the
ground close to your body
• Now
bring your palms under your shoulders such that the fingers point towards the
shoulders and the elbows are shoulder-width apart
• Inhale
and press your palms firmly into the floor
• Lift
your shoulders and elbow firmly into the floor
• Your
Feet should be pressed firmly into the floor
• Inhale
and lift your hips up
• The
spine should be rolled up so that it may seem to resemble a semi-circular arch
or wheel
• Straighten
out your arms and legs as much as possible so that the hips and chest maybe
pushed up
• Hold
this pose for at least 15-30 seconds
• To go
back to original, bend your elbows to lower your head and shoulders to the
floor
Then
bend your knees and bring your spine and hips back to the ground and relax.
Benefits
of Chakrasana:
• Strengthens
liver, pancreas, kidneys, arms, spine, shoulders, hands, wrists, and legs
• Excellent
for the heart
• Good
for infertility, asthma, and osteoporosis
• Stretches
the chest and lungs
• Stimulates
the thyroid and pituitary glands.
• Increases
energy and counteracts depression.
Precautions
to be kept in mind while practicing Chakrasana:
• Those
who suffer a back injury or asthma should not practice this asana
• For
the beginners, do not go directly at a shot. Ask for a friend’s help
• Practice
under an expert’s guidance
4.
PARSVAKON ASANA:
For
the body parts which are paid less attention to when it comes to flexibility
and activity, this yoga asana works wonders. While practicing this, it is
extremely essential to make sure that your bowels and stomach are empty. This
asana works best when practiced in the morning.
How
to practice Parsvakon Asana?
• Stand
on your mat such that you are facing the long side of the mat, and your feet
are your legs’ distance apart. Make sure that your heels are in line with each
other
• Your
right foot needs to turn out such that your toes point towards the short edge
of the mat, and your left toes are at a 45-degree angle
• Exhale
and bend your right knee, making sure your thigh is parallel to the floor
• Your
knee must be above the ankle and in line with the first two toes. The base of
the big toe must be grounded onto the floor, but the thigh must be rolled out
towards the little toes
• Inhale
and firm up your lower belly, such that it is sucked in and pulled up
• Exhale
and stretch your body over the right leg. Then, bring the right arm down. You
could either place your elbow on your right thigh or place the hand on the
floor, outside the right foot
• Extend
your left arm to the ceiling, such that the palm is facing the front. Roll the
outer upper left arm towards your face, and then reach over the head, ensuring
your arm is next to the left ear
• Press
the outside of the left foot on the floor, and then roll the right side of your
buttock slightly under
• You
must ensure that your spine and neck are long, and your neck is in line with
your spine. Turn your gaze towards the left arm
• Revolve
the ribcage up such that it faces the ceiling. Keeping the foundation stable,
press your feet firmly. Keep your face soft and your spine light
• Hold
the pose. To release, inhale, and come out of the pose assuming the Tadasana.
Relax for a few seconds and repeat the pose on the other side
Benefits
of Parsvakon Asana:
• Stretches
and strengthens knees, ankles, and legs
• Abdominal
organs are stimulated
• Helps
increasing stamina
• Gives
therapeutic relief from constipation, infertility, lower backaches,
osteoporosis, sciatica, and menstrual discomfort
Precautions
to be kept in mind while practicing Parsvakon Asana:
• Avoid
this asana if you have Headache, High or low blood pressure, Insomnia
• In
case you have a neck problem, do not look at the extended arm; look straight or
down instead.
5.
PADMASANA:
The
lotus, or the Padma, is one of the most powerful symbols that is known to have
transcended both religion and time. Over centuries, the lotus has been
synonymous with detachment, rebirth, beauty, purity, spirituality,
enlightenment, material wealth, and cosmic renewal.
How
to practice Padmasana?
• Sit on
a flat surface on the ground with your spine erect and your legs stretched out.
• Gently
bend the right knee, and use your hands to place it on your left thigh. Your
soles must point upward, and the heels must be close to your abdomen.
• Do the
same with the other leg. Now that both your legs are crossed, and your feet are
comfortably placed on the opposite thighs, model your hands into a mudra of
your choice and place it in position. Typically, the hands are placed on the
knees.
• Remember
that your head must be straight and the spine erects at all times.
• Breathe
long and deep. Hold the position for a few minutes. Release.
• Repeat
the pose with the other leg on top.
Benefits
of Parsvakon Asana:
• Relaxes
the mind and calms the brain
• Activates
the spine, the pelvis, the abdomen, and the bladder.
• Menstrual
issues are dealt with if this asana is practiced regularly
• This
asana helps awaken the Chakras and also makes you more aware of things
• Your
posture is sure to improve with regular practice of the Padmasana.
• Energy
levels are restored with the practice of this asana.
Precautions
to be kept in mind while practicing Padmasana:
• Avoid
doing this asana if you have a knee or ankle injury.
• This
asana must be practiced under the guidance of an experienced teacher,
especially if you are an amateur to this pose. It might look simple, but it is
not.
Yoga
is a beautiful and peaceful form of art that calms your mind and increases your
focus on the smallest of the things. It gives your life a correct direction and
helps you introspect yourself in the most difficult situations. Yoga is not
just an exercise for the body, but art that soothes the mind and soul.
This
International Day of Yoga, let us inculcate yoga as a regular practice in our
lives like Krupa and make our body healthier and minds happier.
Follow
Krupa Shah on:
No comments:
Post a Comment