New Delhi, April 17 (IANS). If you want to start yoga but do not know which asanas are the easiest and beneficial, then the recommendations of the Ministry of AYUSH, Government of India can prove helpful for you.
According to experts, Tadasana, Vajrasana and Bhujangasana are considered best for beginners. These three asanas can be easily done at home and practicing just 10 to 15 minutes daily helps a lot in making the body flexible, muscles strong and the mind calm.
According to yoga experts, physical and mental problems can be overcome with these asanas. Practice slowly in the beginning and pay full attention to breathing. By maintaining regularity, good results start appearing soon. Beginners should practice yoga only under the supervision of an expert.
Tadasana:- This is the easiest and basic asana, which lays a strong foundation of yoga. For this, stand straight by joining both the legs. Raise the hands up, join the fingers together and pull the entire body upwards. Lift the heels slightly, during this keep breathing normal. This asana straightens the spine, helps in increasing height, improves blood circulation in the entire body and also increases concentration. For beginners, staying on Tadasana for 20 to 30 seconds is enough. Gradually the time can be increased to 1 minute. It is best to do it in the morning on an empty stomach.
Vajrasana:- This asana can be done immediately after eating food. For this, bend your knees and sit on your heels. Both knees should be together, hands should be placed on thighs and back and neck should be kept straight. Sit quietly with your eyes closed. This asana strengthens the digestive system, strengthens the knees, relieves back pain and provides the best posture for meditation. Doing it daily also reduces belly fat. Beginners should do Vajrasana for 3 to 5 minutes. Later it can be gradually increased to 10-15 minutes.
Bhujangasana:- To practice this asana, lie down on your stomach and keep both hands on the ground. While inhaling, raise the chest, tilt the head back and keep the eyes towards the ceiling. Hold this posture for 15-20 seconds, then slowly come back. This asana makes the spine flexible, strengthens the abdominal muscles, relieves stress and also increases lung capacity. Also provides relief from constipation and fatigue. For beginners, hold Bhujangasana for 15-20 seconds only. Repeat this 3-5 times. Before increasing the time, check the capacity of the body. These three asanas give a good start to yoga. Practicing these for 10-15 minutes daily keeps both body and mind healthy.
–IANS
MT/AS