International Yoga Day 2022: If you are starting yoga practice for the first time, then there are many yogasanas that you can easily practice by learning them. Apart from yoga class, these yogasanas can also be done at home. This will improve the flexibility. It will also help in relieving stress.
downward breathing
- Adho Mukha Svanasana gives good stretch and strength to the whole body. Practicing this asana will help to overcome problems like stress, depression and insomnia.
- Lie down on your stomach on a yoga mat. While inhaling, lift the body on the feet and hands and make a table-like shape. While exhaling, slowly raise the hips upwards. Make sure that the body turns into an inverted ‘V’ shape.
- During the practice of this asana, the shoulders and arms should remain in a straight line. The feet will be in line with the hips. Now press the hands down towards the ground. Try to lengthen the neck. Hold for a few seconds and after that keep the knees on the ground.
Vrikshasana
Vrikshasana, which is done by standing and balancing like a tree, is the perfect posture for beginners. This asana helps in increasing focus and achieving balance. During the practice of this asana, you learn to balance the breath and balance the body on one leg.
Stand straight on the yoga mat in a careful posture. Bring both the hands near the thighs. Slowly bend the right knee and place it on the left thigh. During this, keep the left foot firmly on the ground. Keep the left leg straight and normalize the speed of breathing. While inhaling slowly, raise both the hands upwards. Make a posture of ‘Namaskar’ by taking both the hands up. Keep the spine straight. Keep taking deep breaths inward.
Release the body while exhaling. Slowly bring the hands down. Now put the right foot on the ground as well. Stand the same way as you stood before the posture. Now repeat the same process with the left leg as well.
Bridge Pose or Setubandhanasana
Bridge pose is a great asana to relieve back tension and cramps. Setu Bandhasana is actually the opposite asana of the downward facing breathing posture. In Adho Mukha Svanasana, where the body is tilted forward. At the same time, in Setu Bandhasana, the body is tilted from the back side.
Lie on your back on a yoga mat. Keep your breathing rate normal. After this keep the hands by the side. Now slowly bend your legs from the knees and bring them near the hips. Raise the hips as high as possible from the floor. Hold the breath for a while. After this, exhale and come back to the ground. Straighten the legs and relax. After resting for 10-15 seconds, start again.
Surya Namaskar
Surya Namaskar is a great yoga practice that helps to keep you warm. It can also be done at the beginning of a short yoga session to warm up and improve your flexibility.
Surya Bhedana Pranayama
It focuses on breathing techniques that improve lung capacity, nerve cells. Surya Bhedana Pranayama helps in maintaining the body temperature through alternate breathing in which you inhale through the right nostril. Hold the breath and exhale from the left side.
Disclaimer: ABP News does not confirm the methods, methods and claims mentioned in this article. Take these only as suggestions. Before following any such treatment/medication/diet, consult a doctor.
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