07 Jul 7 Asanas you should perform daily
Like timely meals and sound sleep, yoga must be an integral part of your daily routine. It not only boosts health and focus, but also facilitates composure, peace of mind while keeping you happy and sharp. Our lifestyle habits unknowingly do us more harm than good. By practising yoga, we can help regulate profound changes in our internal regulations and also amplify our senses and perceptions by chasing mental stability and inner zen.
While practising yoga, the focus should be on the spine. When the spine is worked on all directions, your body naturally gets worked out in all directions.
Since all the nerves and naadis pass through your spine, keeping it healthy can keep all parts of your body naturally active and energetic. Working on flexibility of your spine naturally tends to loosen up all stiffness in your body.
There are different types of stretches that make the spine flexible. These stretches induce upward, lateral, forward, twist, inversion and backward stretches that boost mobility and flow. These help improve balance and provide relaxation too. Here are some asana you should practice regularly:
- Talasana 2
- Stand with your feet shoulder-width apart.
- Raise your arms above your head, while raising both heels and stretch upwards with your palms facing each other, while keeping them close to your ears and inhale.
- Maintain this position retaining your breath.
- Lower your heels and hands simultaneously while exhaling.
- Now repeat.
Benefits: This aasana facilitates maximum stretching of the body and aids in increasing height. It also improves muscular coordination, vitality of lungs and blood circulation.
- Konasana 2
- Start by keeping your feet 20-24 inches apart.
- Inhale as you raise your left hand, keeping it close to your ear, while looking straight ahead.
- Slowly slide your hand down, bending your upper body sideways while keeping your legs rooted in place.
- Focus on stretching your spine and oblique sideways and maintain the position and breath for 6 seconds.
- Exhale and return back to the position.
Benefits: This stretches the oblique muscles, which help in reducing the waistline. It also aids in better circulation around the abdomen and pelvic area and improves digestion and functioning of the nervous system significantly.
- Vakrasana Standing
- Stand with your feet 20-24 inches apart, upper body aligned straight and raise your hands to your shoulder level with palms facing the ground and inhale normally.
- Exhaling, swing your hands to the right side while twisting your upper body only.
- Bending your left arm at the elbow, swing your right hand as far as possible without causing any strain.
- Move neck, shoulder and right hand as one unit without any inclining or jerks.
- Inhale and return to position. Then repeat the same procedure with the left hand.
Benefits: It exercises and relaxes the spinal, abdominal and back muscles. It relieves one of any persisting stiffness and pain. It also helps in toning the waistline and fighting abdominal fats.
- Yoga Mudra
- Sit on the mat with your legs crossed, inhale with your right hand holding your left wrist behind you.
- As you exhale, bend forward with your upper body; try to touch your forehead to the ground without moving your lower body.
- Hold that position for 6 seconds while holding your breath.
- Inhale as you resume back to your initial position.
- Exhaling again, twist your upper body slightly to the right and try to touch your forehead to your right knee. Hold this for 6 seconds.
- Inhale as you resume initial position.
- Repeat for left knee.
Benefits: It stretches the muscles of the neck and upper back while improving circulation around the spinal column. The compressions of abdominal muscles help in regulating gastric abnormalities and prevent sagging of uterus. It also boosts health around the pelvic region and vital parts of the colon.
- Lie down, face first on a mat, elbows bent, palms next to the chest and hands close to the body.
- Raise your head as you inhale, raising your upper body only till your navel.
- Hold that position for 6 seconds.
- Exhale as you resume initial position.
Benefits: It alleviates various diseases linked to the digestive system, regulates the menstrual cycle, improves the vital capacity of your lungs and also helps cope with insomnia. It also gives your nervous system a much needed boost.
- Lie down on your back, elbows very close to the body and inhale.
- Exhaling, lift your legs to form a ninety degree angle with your body.
- Now buck your legs straight, stretching it upwards, your hands supporting your hips as your upper body and upper arm balance your suspended weight.
- Hold the position for 6 seconds.
- Resume initial position while inhaling.
Benefits: This aasana provides temporary replacement of the abdominal and pelvic viscera, relief in the case of constipation, indigestion, headache, giddiness, neurasthenia, functional disorders of the eye, the ear, the nose and the throat as well as general and sexual debility. It also effectively activates blood flow to the upper body and brain & regulates flexibility of the spine.
- Sit on a mat spread on the floor with legs fully stretched out, without any back support.
- Now, sit cross-legged and try to keep both knees equidistant up from the floor.
- Gently place your hands on your respective thighs near the knees, palms facing downwards.
- Keep your body erect, abdomen and head aligned, chin parallel to the ground. The elbows should be in a comfortable position too.
- Sit in this position and watch your breath (or focus on any object of your choice).
- Straighten both your legs as in the starting position.
Benefits: It boosts posture correction while stretching the muscles in your lower body. It calms and relaxes your body while improving focus and concentration. It also improves flexibility of your lower extremities, especially the hip and knee joints.
Practice of these asanas helps reduce the dullness (tamas) and kicks us off for a better day filled with high energy levels. It also helps us be more mindful and calm in situations that are challenging. It improves our focus and boosts internal regulation as well as external health.
So bind a routine, practice yoga regularly and stay fit, from the inside and from the outside. Namaskar!