Lifestyle News Desk, Yoga and Asana have their own importance in physical health and reducing the effects of mental stress. Regular practice of these not only strengthens the muscles and bones of the body, but you can also reduce the effects of stress and anxiety. However, it is not possible for everyone to practice difficult yoga poses, but there are some exercises which you can do very easily and they also have a good effect on our body and mind. Today in the YouTube live session of Hindi, yoga instructor Savita Yadav practiced some such yoga exercises, which you can easily include in your daily routine and get better results.
start like this
Sit on your mat in any posture like Sukhasana, Ardha Padmasana or Padmasana and make a meditation posture. Concentrate on your in and out breaths and pronounce the word Om. Click on the video link to see in detail.
Surya Namaskar practice
Pranamasana- Stand straight. While straightening the waist and neck, join both the palms like forward. Make Namaskar posture by keeping the thumbs equal to the neck. Take a deep breath and exhale.
Hasta Uttanasana- Now taking a deep breath, raise both the hands in front and try to bend backwards a little. Stay in this posture for a while.
Padahastasana- Now while exhaling, bend completely forward. Try to touch your toes with your hands.
Ashwa Sanchalanasana- Taking a deep breath, place your palms on the ground and take one leg backwards and keep the knee on the ground. Keep your eyes ahead.
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Santulanasana or Dandasana- Now take both the legs backwards and keep the entire weight of the body on the hands and toes. During this, keep taking deep breaths and holding them.
Ashtanga Namaskar- Now slowly touch your palms, chest, knees, thong on the ground and try to lift the body till the navel. Remain in this position.
Parvatasana- Now making the shape of a mountain, place the entire weight on the palms and toes and lift the hips up. Your gaze will remain downwards. Keep your shoulders spread.
Horse gait- Now while inhaling, bring the same leg forward between both the hands which was brought in the earlier exercise. The eyes will remain upwards and the other leg will be extended backwards. Now do Padahastasana, Hastuttanasana and Pranamasana. You have completed one cycle. Repeat the exercise as per your ability.
next exercise
Lie down on your back on the mat and keep your palms pressed below your waist. Now raise the legs at 90 degrees. Then spread your legs on both sides and hold them. Now keep the feet on the ground in this position. Now bring both the legs closer and come to the first position. Now raise the legs again and repeat the entire process. Do this exercise 10 times.
second exercise
Lie down on the mat and keep your palms pressed below your waist. Now raise the legs and keep them at an angle of 90 degrees and without holding them, straighten the legs downwards. Take care that the heels do not touch the ground. Do this for 10 cycles. You can watch the complete exercise on the video link.
