We
have a complete list of super-efficient yogasanas, which will help keep you
healthy and fit.
Tadasana (also called samasthiti) or the mountains are:
This is the basic standing posture. It teaches the art of stand properly and increase your awareness of your body.
Stand with your feet together. Tighten the knees, keep your belly button pulled into the spine to neutral pelvis and chest lifted, shoulders relaxed, but with and pressed against the ears.
Advantages: It corrects poor posture and improves the alignment of your body.
Uttanasana or intense stretch ahead:
Start with Tadasana and breathe while stretching his arms bent and exhale with his hands. Try to push your palms.
Advantages: tones the liver, spleen, kidneys and abdominal area.Stretching the hip and spine.
Adhomukha Svanasana or down the street dogs stretch:
Lie on the floor on his stomach, face down, and. Place the palm of your hand close to the chest.Exhaling, raise your torso off the floor. Straighten your arms, move his head inside, the feet and extend the back, trying to push your heels firmly into the ground holding his knees makes an inverted 'V' with the body.
Benefits: Calms the mind, reduces stiffness in the shoulder region and tones the legs.
Urdhvamukha Svanasana or upward-facing dog section:
Lie on the floor face down with arms and legs have. Inhale raising the head and torso and arms are fully stretched. Press head and torso even as possible, without the knees rest on the floor.
Advantages: rejuvenates the spine, relieve back stiffness and significantly
increases endurance.
Utthita Trikonasana or extended triangle pose:
Stand in the pose Tadasana. Keep your feet about three feet apart and turn your right leg 90 degrees, turn your left foot slightly to the right, raising his arms to the sides. Bend your right, bringing the right hand to his right ankle to keep both legs absolutely straight. Repeat on the other side.
Benefits: Improves the flexibility of the spine and relieves back pain.Massages and tones the pelvic region, relieves gastritis, indigestion and acidity.
Utthita parsvakonasana or extended side stretch:
Stand in the pose Tadasana. Keep your feet about four feet. Stretch arms to the side, bend your right knee at 90 degrees, do not push the knee outside of the ankle.And while the exhale, place your right hand on the ground outside of the right foot and stretch the left arm in a diagonal line on the left ear. Repeat on the other side.
Benefits: Tones and strengthens the legs, improves lung capacity and reduces joint pain.
Virabhadrasana 1 or the first warrior pose:
Stand in the pose Tadasana. Keep your feet about four feet. Bend the right knee over the right ankle and beyond. Keep your left leg extended. Extend your hands in Namaskar, stretching the spine upward. The face, chest and right knee should be addressed as well as the right foot. Repeat on the other side.
Benefits: Tones the abdominal muscles, legs and hips, strengthens the back muscles, relieve back pain.
Virabhadrasana 2 or second warrior pose:
From Tadasana posture, keep your feet around 4 to 4 1/2 feet wide. Bend the right knee over the right ankle, keep your left leg straight. Stretch your arms straight out in two opposite directions. Turn your face to the right and look at the right hand. Repeat on the other side.
Advantages: tones the leg muscles.It stretches the shoulders and shoulder blades, and considerably tones the abdominal organs.
Utkatasana or violent posture
Stand in Tadasana pose, stretch your right palm over your head. Join palms, exhale bend your knees and lower the body until your thighs are about parallel to the floor.
Advantages: tones the legs, abdomen, and back.
Dandasana or personnel are:
Sit on the ground, legs straight in front of you. Keep them straight, not hyper-extension of the back knees. Keep your chest lifted, shoulders relaxed. Place the palm of your hand next to the hips.
Advantages: tones the abdominal organs, back, legs and chest muscles.Good for those who suffer from asthma.
Paschimattanasana or intense back stretch:
From Dandasana pose, stretch your arms forward and grab your toes, stretch the spine forward reaching the feet of your head. Try to stretch the spine from the buttocks.
Benefits: Calms the adrenal glands, stimulates sluggish liver, stimulates the ovaries and uterus.It tones the abdominal organs and helps detoxify the body.
Janu Sirsasana or head-to-knee pose:
From Dandasana, bend your right knee, his right leg near the crotch. Stretch your hands up, reach forward and hold the toes on his left foot. Attempt to extend the spine from the buttocks to the back of the neck - the elongation of the spine.
Advantages: It stabilizes blood pressure, helps to correct the curvature of the spine.Tones abdominal stretches the spine, hips and thighs.
Baddhakonasana or bound angle pose:
From Dandasana, bend your knees and bring your feet together in the direction of the pelvis. Use your hands to grab your legs and try to push down both your knees, hips pressing firmly on the floor.
Benefits: Relieves stiffness of the hips, preventing a hernia, it maintains healthy ovaries, corrects irregular menstruation, and helps in the treatment of disorders of the urinary tract.
Marichyasana 3:
From Dandasana pose, bend your right knee and press the foot on the floor under the right hip. Extend the left arm and wrap it around the right knee, holding his right thigh pressed, turn and try to grab the back of his right hand.
Benefits: Tones and massages the abdominal organs, helps to detoxify the body, increases energy levels, relieve back pain, stimulates the functioning of the liver, kidneys and pancreas.
Sarvangasana or shoulder stand:
Lie on the floor on his back. Lift your legs up and support the hips, keeping your elbows inside to try to straighten the legs up to the ceiling. In the end, the breasts should be pushed to the chin. Body weight should be toward the top, and do not fall into the neck and shoulders, if he feels uncomfortable, do posture while resting on the wall.
Advantages: It aids in the proper functioning of the thyroid and parathyroid glands.This helps to rejuvenate and detoxify the body. This is known as the "Queen of Asanas."
(Note: People suffering from high blood pressure, diseases of the cervix, heart condition should not practice this posture. Women should not be practiced during menstruation).
Halasana or plow pose:
From Sarvangasana position, bring the legs down to the toes touch the ground behind you. Cross your fingers, keep the hips lifted, stretch your hands on the armpits and legs extend from the buttocks to the heels.
Benefits: Relieves fatigue and rejuvenates the abdominal organs.It helps in the proper functioning of the thyroid and parathyroid glands.
(Note: People suffering from high blood pressure or cervical spondylosis should not practice this posture. If you are overweight practice with props. Women should not be practiced during menstruation).
Savasana or corpse pose:
Lie on the floor, like a corpse - completely relaxed and back. Keep your feet apart, hands away from your body, palms up. Close your eyes and focus on relaxing each muscle in your body.
Benefits: Helps to reduce stress, insomnia.Calms the nervous system, it gives the entire body and mind to relax. It makes you feel at ease, calm and blissful.
(Note:
All yogasanas should be done on an empty stomach, and under the supervision of
a qualified teacher of the famous yoga institute / school. Furthermore, in case of any health problems,
please consult your doctor before trying yoga postures above).
Tadasana (also called samasthiti) or the mountains are:
This is the basic standing posture. It teaches the art of stand properly and increase your awareness of your body.
Stand with your feet together. Tighten the knees, keep your belly button pulled into the spine to neutral pelvis and chest lifted, shoulders relaxed, but with and pressed against the ears.
Advantages: It corrects poor posture and improves the alignment of your body.
Uttanasana or intense stretch ahead:
Start with Tadasana and breathe while stretching his arms bent and exhale with his hands. Try to push your palms.
Advantages: tones the liver, spleen, kidneys and abdominal area.Stretching the hip and spine.
Adhomukha Svanasana or down the street dogs stretch:
Lie on the floor on his stomach, face down, and. Place the palm of your hand close to the chest.Exhaling, raise your torso off the floor. Straighten your arms, move his head inside, the feet and extend the back, trying to push your heels firmly into the ground holding his knees makes an inverted 'V' with the body.
Benefits: Calms the mind, reduces stiffness in the shoulder region and tones the legs.
Urdhvamukha Svanasana or upward-facing dog section:
Lie on the floor face down with arms and legs have. Inhale raising the head and torso and arms are fully stretched. Press head and torso even as possible, without the knees rest on the floor.
Advantages: rejuvenates the spine, relieve back stiffness and significantly
increases endurance.
Utthita Trikonasana or extended triangle pose:
Stand in the pose Tadasana. Keep your feet about three feet apart and turn your right leg 90 degrees, turn your left foot slightly to the right, raising his arms to the sides. Bend your right, bringing the right hand to his right ankle to keep both legs absolutely straight. Repeat on the other side.
Benefits: Improves the flexibility of the spine and relieves back pain.Massages and tones the pelvic region, relieves gastritis, indigestion and acidity.
Utthita parsvakonasana or extended side stretch:
Stand in the pose Tadasana. Keep your feet about four feet. Stretch arms to the side, bend your right knee at 90 degrees, do not push the knee outside of the ankle.And while the exhale, place your right hand on the ground outside of the right foot and stretch the left arm in a diagonal line on the left ear. Repeat on the other side.
Benefits: Tones and strengthens the legs, improves lung capacity and reduces joint pain.
Virabhadrasana 1 or the first warrior pose:
Stand in the pose Tadasana. Keep your feet about four feet. Bend the right knee over the right ankle and beyond. Keep your left leg extended. Extend your hands in Namaskar, stretching the spine upward. The face, chest and right knee should be addressed as well as the right foot. Repeat on the other side.
Benefits: Tones the abdominal muscles, legs and hips, strengthens the back muscles, relieve back pain.
Virabhadrasana 2 or second warrior pose:
From Tadasana posture, keep your feet around 4 to 4 1/2 feet wide. Bend the right knee over the right ankle, keep your left leg straight. Stretch your arms straight out in two opposite directions. Turn your face to the right and look at the right hand. Repeat on the other side.
Advantages: tones the leg muscles.It stretches the shoulders and shoulder blades, and considerably tones the abdominal organs.
Utkatasana or violent posture
Stand in Tadasana pose, stretch your right palm over your head. Join palms, exhale bend your knees and lower the body until your thighs are about parallel to the floor.
Advantages: tones the legs, abdomen, and back.
Dandasana or personnel are:
Sit on the ground, legs straight in front of you. Keep them straight, not hyper-extension of the back knees. Keep your chest lifted, shoulders relaxed. Place the palm of your hand next to the hips.
Advantages: tones the abdominal organs, back, legs and chest muscles.Good for those who suffer from asthma.
Paschimattanasana or intense back stretch:
From Dandasana pose, stretch your arms forward and grab your toes, stretch the spine forward reaching the feet of your head. Try to stretch the spine from the buttocks.
Benefits: Calms the adrenal glands, stimulates sluggish liver, stimulates the ovaries and uterus.It tones the abdominal organs and helps detoxify the body.
Janu Sirsasana or head-to-knee pose:
From Dandasana, bend your right knee, his right leg near the crotch. Stretch your hands up, reach forward and hold the toes on his left foot. Attempt to extend the spine from the buttocks to the back of the neck - the elongation of the spine.
Advantages: It stabilizes blood pressure, helps to correct the curvature of the spine.Tones abdominal stretches the spine, hips and thighs.
Baddhakonasana or bound angle pose:
From Dandasana, bend your knees and bring your feet together in the direction of the pelvis. Use your hands to grab your legs and try to push down both your knees, hips pressing firmly on the floor.
Benefits: Relieves stiffness of the hips, preventing a hernia, it maintains healthy ovaries, corrects irregular menstruation, and helps in the treatment of disorders of the urinary tract.
Marichyasana 3:
From Dandasana pose, bend your right knee and press the foot on the floor under the right hip. Extend the left arm and wrap it around the right knee, holding his right thigh pressed, turn and try to grab the back of his right hand.
Benefits: Tones and massages the abdominal organs, helps to detoxify the body, increases energy levels, relieve back pain, stimulates the functioning of the liver, kidneys and pancreas.
Sarvangasana or shoulder stand:
Lie on the floor on his back. Lift your legs up and support the hips, keeping your elbows inside to try to straighten the legs up to the ceiling. In the end, the breasts should be pushed to the chin. Body weight should be toward the top, and do not fall into the neck and shoulders, if he feels uncomfortable, do posture while resting on the wall.
Advantages: It aids in the proper functioning of the thyroid and parathyroid glands.This helps to rejuvenate and detoxify the body. This is known as the "Queen of Asanas."
(Note: People suffering from high blood pressure, diseases of the cervix, heart condition should not practice this posture. Women should not be practiced during menstruation).
Halasana or plow pose:
From Sarvangasana position, bring the legs down to the toes touch the ground behind you. Cross your fingers, keep the hips lifted, stretch your hands on the armpits and legs extend from the buttocks to the heels.
Benefits: Relieves fatigue and rejuvenates the abdominal organs.It helps in the proper functioning of the thyroid and parathyroid glands.
(Note: People suffering from high blood pressure or cervical spondylosis should not practice this posture. If you are overweight practice with props. Women should not be practiced during menstruation).
Savasana or corpse pose:
Lie on the floor, like a corpse - completely relaxed and back. Keep your feet apart, hands away from your body, palms up. Close your eyes and focus on relaxing each muscle in your body.
Benefits: Helps to reduce stress, insomnia.Calms the nervous system, it gives the entire body and mind to relax. It makes you feel at ease, calm and blissful.
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