Incorporating asanas into your daily routine is as essential as having timely meals and sound sleep. Asanas not only boost health and focus but also promote composure and peace of mind, keeping you happy and sharp. Our lifestyle habits often cause more harm than good, but practicing asanas can regulate profound changes in our internal systems and enhance our senses and perceptions by promoting mental stability and inner peace.
What is Asanas?
Asanas are physical postures practiced in yoga that focus on the spine. By working on the spine in all directions, your body naturally benefits from a comprehensive workout. Since all the nerves and naadis pass through your spine, maintaining its health keeps your entire body active and energetic. Flexibility in your spine reduces overall stiffness in your body.
There are different types of asanas or stretches t hat enhance spine flexibility. These stretches include upward, lateral, forward, twist, inversion, and backward stretches that boost mobility and flow, improve balance, and provide relaxation. Here are some types of asanas you should pra ctice regularly:
1. Talasana 2
Stand with your feet shoulder-width apart.
Raise your arms above your head, lifting both heels, and stretch upwards with your palms facing each other, keeping them close to your ears while inhaling.
Maintain this position while holding your breath.
Lower your heels and hands simultaneously while exhaling.
Repeat.
Benefits: This asana facilitates maximum body stretching, aids in increasing height, and improves muscular coordination, lung vitality, and blood circulation.
2. Konasana 2
Start with your feet 20-24 inches apart.
Inhale and raise your left hand close to your ear, looking straight ahead.
Slowly slide your hand down, bending your upper body sideways, keeping your legs rooted.
Focus on stretching your spine and oblique sideways, maintaining the position and breath for 6 seconds.
Exhale and return to the initial position.
Benefits: This asana stretches the oblique muscles, reduces waistline, improves circulation around the abdomen and pelvic area, and enhances digestion and nervous system function.
3. Vakrasana Standing
Stand with your feet 20-24 inches apart, upper body aligned straight, and raise your hands to shoulder level with palms facing down, inhaling normally.
Exhale and swing your hands to the right side while twisting your upper body only.
Bend your left arm at the elbow and swing your right hand as far as possible without causing strain.
Move neck, shoulder, and right hand as one unit without inclining or jerking.
Inhale and return to position, then repeat with the left hand.
Benefits: This asana exercises and relaxes the spinal, abdominal, and back muscles, relieves stiffness and pain, tones the waistline, and reduces abdominal fat.
4. Yoga Mudra
Sit on the mat with legs crossed, inhale, and hold your left wrist behind you with your right hand.
Exhale and bend forward, trying to touch your forehead to the ground without moving your lower body.
Hold the position for 6 seconds while holding your breath.
Inhale and return to the initial position.
Exhale again, twist your upper body slightly to the right, and try to touch your forehead to your right knee, holding for 6 seconds.
Inhale and return to the initial position, then repeat for the left knee.
Benefits: This asana stretches the neck and upper back muscles, improves circulation around the spinal column, regulates gastric abnormalities, prevents uterine sagging, and boosts pelvic and colon health.
5. Bhujangasana
Lie face down on a mat with elbows bent, palms next to the chest, and hands close to the body.
Inhale and raise your head, lifting your upper body only until the navel.
Hold the position for 6 seconds.
Exhale and return to the initial position.
Benefits: This asana alleviates digestive system diseases, regulates the menstrual cycle, improves lung capacity, helps cope with insomnia, and boosts the nervous system.
6. Sarvangasana
Lie on your back with elbows close to the body and inhale.
Exhale and lift your legs to form a ninety-degree angle with your body.
Buck your legs straight, stretching upwards, with hands supporting your hips and upper body and arms balancing your suspended weight.
Hold the position for 6 seconds.
Return to the initial position while inhaling.
Benefits: This asana provides temporary relief for abdominal and pelvic viscera, constipation, indigestion, headache, giddiness, neurasthenia, functional eye, ear, nose, and throat disorders, general and sexual debility, and improves blood flow to the upper body and brain, and regulates spine flexibility.
How to Do Asanas
Let’s now understand how to do asanas?
Practicing asanas requires focus on correct posture and breath control. Each asana involves specific steps that need to be followed accurately to reap the maximum benefits. Always start with simpler poses and gradually move to advanced asanas under the guidance of a trained instructor.
Benefits of Asanas
Regular practice of asanas reduces dullness (tamas), boosts energy levels, enhances mindfulness, improves focus, and strengthens internal regulation and external health. Binding a routine and practicing yoga regularly will keep you fit from the inside and outside. These are a few benefits of asanas.
Namaskar!
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