New Delhi, December 3 (IANS). By including Yogasana in daily routine, physical and mental problems can be said bye-bye. You can start it by practicing three simple asanas.
The Ministry of AYUSH, Government of India suggests three easiest and beneficial asanas. These include Tadasana, Vajrasana and Bhujangasana. These three asanas can be done anywhere in the house. By giving just 10 to 15 minutes daily, the body becomes flexible, muscles become strong and the mind gets peace.
Yoga experts also tell the correct way of practice. Tadasana is the easiest and most effective beginner’s asana. For this, stand straight with both legs folded. Raise your hands and join your fingers together and pull the whole body upwards. Raise your heels lightly and keep your breathing normal. This asana straightens the spine, helps in increasing height, improves blood circulation throughout the body and increases concentration. You get the most benefit if you consume it in the morning on an empty stomach.
Vajrasana can also be practiced immediately after eating food. For this, bend your knees and sit on your heels. Both the knees should be joined together, hands should be placed on the thighs and back and neck should be straight. Close your eyes and sit quietly for 5-10 minutes. This asana improves the digestive system, strengthens the knees, provides relief from back pain and provides the best position for meditation. Doing it daily also reduces belly fat.
For Bhujangasana, lie down on your stomach and place both hands on the ground near the shoulders. While inhaling, raise the chest, tilt the head backwards and keep the eyes towards the ceiling. Hold for 15-20 seconds then slowly lower down. This asana makes the spine flexible, strengthens the abdominal muscles, relieves stress and increases the ability to breathe by opening the lungs. It also provides great relief from constipation and fatigue.
These three asanas lay a strong foundation for yoga. Do it slowly in the beginning, focus on breathing and maintain regularity. In the beginning, yoga should be practiced only under the supervision of an expert.
–IANS
MT/VC