13Yogasanasa - Yoga Exercises
Ardha-Matsyendrasan
Time: 2 minutes each side.
Method: Bend left knee, place left foot under right hip. Bend right knee, place right foot on left side of left knee. Hold left knee or right foot with the left hand - keep right knee on the left of left arm. Turn tunk to right, look back over right shoulder, right hand on ground or on waist as close to left thigh as possible.
Repeat with left knee bent and trunk turning to left.
Note: You may also hold hands through the gap below the raised knee.
Benefits: Increase the elasticity of the spine, and massage the abdomen and internal organs
Sarvangasan
Time: 2 minutes
Method:
Lie on your back, arms alongside. Raise both legs together - taking support of hands on the hips and the elbows on the ground.
Straighten the body - feet, knees, hips and back form one vertical column from the base of the neck to the tip of the toes, feet stretched, toes pointed, chin pressed against the chest.
Normal breathing.
Lie on your back, arms alongside.
Raise both legs together - taking support of hands on the hips and the elbows on the ground.
Straighten the body - feet, knees, hips and back form one vertical column from the base of the neck to the tip of the toes, feet stretched, toes pointed, chin pressed against the chest.
Normal breathing.
Benefits: Promotes healthy secretion of the circulatory, respiratory, alimentary and genito-urinary systems. Keeps the spine flexible preventing the bones from early ossification. Supplies large quantity of blood to the spinal roots of the nerves, thereby giving them sufficient nourishment.
Halasan
Time: 2 minutes
Method:
Lie on your back, arms alongside.
Raise legs an in Sarvangasan (you may take help of hands on the hips), then lower them overhead, knees straight, ankles stretched, toes pointed and touching the ground.
Arms stay on ground as in the beginning, palms on the ground.
The posture resembles the shape of a plough
Benefits: Makes the spine flexible, creates energy, and blood of the muscles of the back. Aids the functioning of the thyroid and thymus glands thus helping retain the individual's youthful physical characteristics for a longer period.
Pavan-Muktasan
Time: 1/2 minute each leg
Method:
Lie down on your back.
Breath in.
Then fold the left leg from the knees.
Hold the fingers together and bring the folded leg to touch the stomach.
Lift the head and touch the nose to the knee. The other leg remains straight. Hold the breath.
Come to original position and leave the breath.
Follow the same for the other leg.
NOTE: This asan can also be done with both the knees folded.
Benefits: Removes gas from the abdomen and reduces abdominal fat. Increases the flexibility of the knees and hips.
Matsyasan
Time: 1/2 minute
Method:
Sit with legs an in Padmasan - knees bent, feet on opposite thighs, heels towards the abdomen.
Lie on your back. Placing hands near the head for support
Lift your back above the ground, keep the top of your head on the ground over a padded surface, e.g., a towel.
Keep your hands an your feet.
Normal breathing.
Benefits: Makes the neck flexible and strong, increases the size of the rib cage, widens the windpipe and thus helps deep breathing. Relieves the neck after sarvasang
Bhujangasan
Time: 1/2 minute
Method:
Lie on your stomach, forehead on the ground, hands under shoulders.
Raise your upper body by the strength of the back muscles, head up.
Don't take help of the hands, they may remain on the ground or held on the back over the hips.
Benefits: Helps in keeping the dorsal spine elastic and strong. Backache due to overstrain can be thus relieved. Helps considerably in reducing abdominal fat.
Dhanurasan
Time: 1/2 minute
Method:
Lie on your stomach.
Bend knees, hold the ankles.
Pull your hands and push with your legs, knees together, till the trunk forms an arch with only the stomach on the ground.
Look up.
After releasing the posture lie for a while in Shavasan
Benefits: Reduces abdominal fat. The compressing of the spinal column, pressing the nerves with the scapulae (the winged bones at the back attached to the arms) minimizes blood circulation while in the asan. But when the pose is released a greater supply of blood is endured to those very regions increasing spinal flexibility and definitely raising the vitality.
Chakrasan
Time: 1/2 minute
Method:
Lie on your back.
Bend knees, place feet apart and close to hips, place hands overhead, palms besides ears and shoulders.
Push with hands and, without moving feet, raise trunk as high as possible to curve the back into an arch.
Look on the ground between the hands.
Benefits: Builds a flexible back, stimulates the nerves of the spine. One of the powerful back bending postures.
Bhadrasan
Time: 2 minutes
Method:
Sit holding feet together, heels as close to body as possible
Head up, chin down
Normal breathing.
Benefits: Specially recommended for those suffering from urinary disorder. The pelvis, the abdomen and the back get stimulated through a plentiful supply of blood. Keeps the kidneys, the prostate and the bladder healthy.
Vajrasan
Time: 2 minutes
Method:
Sit on your heels.
Hands on knees, abdomen drawn in, chest up, back straight, shoulders squared, head erect.
Normal breathing
Benefits: Aids digestion and helps cure sciatica.
Paad-Pashchimottana san
Time: 2 minutes
Method:
Lie on your back, legs straight, arms overhead, hands together, palms facing up.
Sit up, take hands overhead, back straight,
Then bend forward to hold the big toes, head between arms and touching the knees
Benefits: Reduces abdominal fat. Removes wind from the intestines and increases appetite.
Hope it was use full YOGA JOURNEY
From India, Madras
Dear Nithya
Greetings!
Good one :):):):) Some information on Benefits of FRUITS
Benefits of Fruit
Fresh Fruits
Fresh fruit (or frozen fruit) is one of the richest sources of vitamins and some important minerals. To help prevent vitamin deficiency, the World Health organisation (WHO) recommends a minimum daily intake of five portions of fruit and vegetables. The most important micronutrient vitamin in fruit (especially citrus fruits) is the antioxidant vitamin C. In addition, fruit (eg. mango, cantaloupe, apricots, and red or pink grapefruit) may also contain useful amounts of vitamin A, as well as healthy phytochemicals like carotenoids and anthocyanosides. Fruit is also a rich source of dietary fiber. Oranges and orange juice also contain folate.
Juices
Fruit juice (eg. apple, blackberry, cranberry, grape, grapefruit, orange, pineapple juices) is a good source of vitamin C, although the high acidity levels and simple sugars in fruit juice can lead to an increased risk of tooth decay. Drinking fruit juice as part of a meal reduces this risk. "Freshly Squeezed" fruit juice is the only type of juice that can legitimately describe itself as "pure", because it has undergone no processing except the extraction of the fruit. Cranberry juice is especially beneficial for urinary tract infections.
Dried Fruits
Dried fruit (eg. apricots, dates, figs, raisins) is not a particularly good source of vitamins, except some B-vitamins, although it does provide minerals (eg. iron and potassium) and dietary fiber. Dried fruit is high in energy (calories) and fruit sugar, which makes it an excellent energy-boosting snack. Dried apricots contain beta-carotene. Figs contain benzaldehyde, an anti-cancer agent.
How Much Fruit To Eat in a 1600 Calorie Weight Loss Diet
The latest Dietary Guidelines (2005) recommend 3-4 servings of fruit per day. According to the suggested diet plans, one serving is equivalent to:
- 6 oz fruit juice
- 1 medium fruit
- 1/4 cup dried fruit
- 1/2 cup fresh, frozen, or canned fruit
To ensure adequate fiber intake, consumption of whole fruits (fresh, frozen, canned, dried) rather than fruit juice for the majority of the total daily amount is recommended.
From India, Madras
Greetings!
Good one :):):):) Some information on Benefits of FRUITS
Benefits of Fruit
Fresh Fruits
Fresh fruit (or frozen fruit) is one of the richest sources of vitamins and some important minerals. To help prevent vitamin deficiency, the World Health organisation (WHO) recommends a minimum daily intake of five portions of fruit and vegetables. The most important micronutrient vitamin in fruit (especially citrus fruits) is the antioxidant vitamin C. In addition, fruit (eg. mango, cantaloupe, apricots, and red or pink grapefruit) may also contain useful amounts of vitamin A, as well as healthy phytochemicals like carotenoids and anthocyanosides. Fruit is also a rich source of dietary fiber. Oranges and orange juice also contain folate.
Juices
Fruit juice (eg. apple, blackberry, cranberry, grape, grapefruit, orange, pineapple juices) is a good source of vitamin C, although the high acidity levels and simple sugars in fruit juice can lead to an increased risk of tooth decay. Drinking fruit juice as part of a meal reduces this risk. "Freshly Squeezed" fruit juice is the only type of juice that can legitimately describe itself as "pure", because it has undergone no processing except the extraction of the fruit. Cranberry juice is especially beneficial for urinary tract infections.
Dried Fruits
Dried fruit (eg. apricots, dates, figs, raisins) is not a particularly good source of vitamins, except some B-vitamins, although it does provide minerals (eg. iron and potassium) and dietary fiber. Dried fruit is high in energy (calories) and fruit sugar, which makes it an excellent energy-boosting snack. Dried apricots contain beta-carotene. Figs contain benzaldehyde, an anti-cancer agent.
How Much Fruit To Eat in a 1600 Calorie Weight Loss Diet
The latest Dietary Guidelines (2005) recommend 3-4 servings of fruit per day. According to the suggested diet plans, one serving is equivalent to:
- 6 oz fruit juice
- 1 medium fruit
- 1/4 cup dried fruit
- 1/2 cup fresh, frozen, or canned fruit
To ensure adequate fiber intake, consumption of whole fruits (fresh, frozen, canned, dried) rather than fruit juice for the majority of the total daily amount is recommended.
From India, Madras
It is not necessary only fat people do this excercise...
Even slim people can do the same to have healthy life..
When ever i speak about bhabhi why do u take name of Abhi ?
I have serious doubt..
From now onwards i will call Abhi as Abhi Bhabiiiii :beatup:;-):lol::lol::lol:
From India, Madras
Even slim people can do the same to have healthy life..
When ever i speak about bhabhi why do u take name of Abhi ?
I have serious doubt..
From now onwards i will call Abhi as Abhi Bhabiiiii :beatup:;-):lol::lol::lol:
From India, Madras
Hey nith’s ... it is legal now ...so no worries ...RJ bhaiya and Abhi bhabhi...... Rab ne banna di jodi................eeeeeeeeeeeeeeeee......hai
From India, Mumbai
From India, Mumbai
Shweta.... Harry bhaiya.... aur abhi meri he amaanat hai :-D:-D I will not share them with any body:-x The Only One RJ
From India, Mumbai
From India, Mumbai
Hi All,
Please find below something for your brain too ;-)
"Exercise Your Brain"
We all have little lapses in memory like leaving the keys in the door, forgetting someone's name or missing an appointment. Rarely do we think we are getting old or senile. Most times it's due to too much going on in that brain of yours. You have too much on your mind or you're stressed out. Maybe you didn't concentrate enough on what it was you were supposed to remember.
Research shows that brainpower can increase with mental activities in older people. Aging does not mean automatically losing mental capacity. The National Institute of Aging has conducted a series of tests that prove most dramatic memory decline occurs around age 70, if it occurs at all. Even though memory may fade with time, thinking ability remains strong. Vocabulary and reasoning skills often improve with age.
No matter what your age, exercising your brain may make the difference between using it and losing it. Or if you are young and have older family members or friends who seem to be losing memory, encouraging brain activity can help.
Activities such as doing crossword puzzles, playing word games or cards strengthens the synapses between brain cells in memory transmission areas. Physical exercise can increase mental abilities 20% to 30 %, according to recent studies. Journal writing and working with your hands to build or create can help as well.
For older adults who sense memory loss occurring, use mental helps such as calendars, calculators, list making, and group discussions. And relax. Worrying about what you're going to forget can cause a mental block.
Regards,
From India, Delhi
Please find below something for your brain too ;-)
"Exercise Your Brain"
We all have little lapses in memory like leaving the keys in the door, forgetting someone's name or missing an appointment. Rarely do we think we are getting old or senile. Most times it's due to too much going on in that brain of yours. You have too much on your mind or you're stressed out. Maybe you didn't concentrate enough on what it was you were supposed to remember.
Research shows that brainpower can increase with mental activities in older people. Aging does not mean automatically losing mental capacity. The National Institute of Aging has conducted a series of tests that prove most dramatic memory decline occurs around age 70, if it occurs at all. Even though memory may fade with time, thinking ability remains strong. Vocabulary and reasoning skills often improve with age.
No matter what your age, exercising your brain may make the difference between using it and losing it. Or if you are young and have older family members or friends who seem to be losing memory, encouraging brain activity can help.
Activities such as doing crossword puzzles, playing word games or cards strengthens the synapses between brain cells in memory transmission areas. Physical exercise can increase mental abilities 20% to 30 %, according to recent studies. Journal writing and working with your hands to build or create can help as well.
For older adults who sense memory loss occurring, use mental helps such as calendars, calculators, list making, and group discussions. And relax. Worrying about what you're going to forget can cause a mental block.
Regards,
From India, Delhi
Dear Ms . Nithya
Your wrire up on Yoga is very interesting and informative.Thanks for sharing.I am practricing yog for over two years at KYM, Chennai and found it as agreat exereence and a healer of several ailemts. As a managment & Statistical Consultant, I am intgereasted in analysing data base relating to youga system to examine the specific type of Asanas tat could heal particular ailments ans also analyse the data to find which catageory of people visit yog centres age wiswe, gendetrwise, occupation wisw, ailment wise etc to help better planning and control.if there is any such need and if you can share some data please let me know. yoga has to be popularized as a good altermnative to Medicine and drugs .
Dr. H.K.LakshmanRao
From United States
Your wrire up on Yoga is very interesting and informative.Thanks for sharing.I am practricing yog for over two years at KYM, Chennai and found it as agreat exereence and a healer of several ailemts. As a managment & Statistical Consultant, I am intgereasted in analysing data base relating to youga system to examine the specific type of Asanas tat could heal particular ailments ans also analyse the data to find which catageory of people visit yog centres age wiswe, gendetrwise, occupation wisw, ailment wise etc to help better planning and control.if there is any such need and if you can share some data please let me know. yoga has to be popularized as a good altermnative to Medicine and drugs .
Dr. H.K.LakshmanRao
From United States
Dear Ms . Nithya
Your write up on Yoga is very interesting and informative.Thanks for sharing.I am practicing yoga for over two years at KYM, Chennai and found it as great experience and a healer of several ailments. As a management & Statistical Consultant, I am interested in analysing data base relating to yoga system to examine the specific type of Asanas tat could heal particular ailments ans also analyse the data to find which category of people visit yoga centres age wise, gendewise, occupation wise, ailment wise etc to help better planning and control.if there is any such need and if you can share some data please let me know. yoga has to be popularized as a good alternative to Medicine and drugs .
Dr. H.K.LakshmanRao
From United States
Your write up on Yoga is very interesting and informative.Thanks for sharing.I am practicing yoga for over two years at KYM, Chennai and found it as great experience and a healer of several ailments. As a management & Statistical Consultant, I am interested in analysing data base relating to yoga system to examine the specific type of Asanas tat could heal particular ailments ans also analyse the data to find which category of people visit yoga centres age wise, gendewise, occupation wise, ailment wise etc to help better planning and control.if there is any such need and if you can share some data please let me know. yoga has to be popularized as a good alternative to Medicine and drugs .
Dr. H.K.LakshmanRao
From United States
Excellent Nithya and John
Keep posting these kind of information (Picture presentation would be more helpful)
I am an ardent follower of Yoga for last six months I have reduced 10kg weight and now free from borderline Hyper tension and hypoglycemia with little modification in my diet
Happy Yoga Mudras! !
Sanjay
From Mauritius
Keep posting these kind of information (Picture presentation would be more helpful)
I am an ardent follower of Yoga for last six months I have reduced 10kg weight and now free from borderline Hyper tension and hypoglycemia with little modification in my diet
Happy Yoga Mudras! !
Sanjay
From Mauritius
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