Wrist Hand

Wrist Hand

Benifits of Yoga

Brings down stress and enhances powers of relaxation
Boosts physical strength, stamina and flexibility
Bestows greater powers of concentration and self control
Inculcates impulse Control
Helps in rehabilitation of old and new injuries
Intensifies tolerance to pain and enhancing mental clarity
Boosts functioning of the immune system
Enhances posture and muscle tone
Improves blood circulation
Results in healthy, glowing skin
Cleanses and improves overall organ functioning
Bestows peace of mind and a more positive outlook to life
Infuses a sense of balance and internal harmony
Best of all, Yoga is highly therapeutic. Some of the ailments proven to be relieved, reversed and even healed through the practice of Yoga are acidity , allergies, alzheimer disease, anemia, anger, anxiety, arthritis, asthma, back pain, bronchitis, cancer, carpal tunnel syndrome, chronic fatigue, colitis, common cold, constipation, depression, diabetes, epilepsy, eye problems, facial wrinkles, gastro-intestinal disorders, headaches, heartburn, hemorrhoids, hepatitis, high blood pressure, hypertension, immune-deficiency, impotence, menopause, menstrual cramps, migraines, multiple sclerosis, muscular dystrophy, nervous tension, obesity, osteoporosis, prostate, enlargement, sciatica, skin problems, sleep apnea, slipped disk, sterility, stiffness, stress, insomnia, intoxication, thyroid problems, kidney stones, stuttering and stammering, urinary tract disorders for women, vaginal infections and many more...
So, if Yoga has varied and immense benefits, what exactly is Yoga?
Yoga is a 5000 year old science whose teachings were first imparted not in a classroom or Gurukul, but on the battle field. In the epic Mahabharata, the sage, Lord Krishna is first said to have imparted the teachings of Yoga to his despondent student Arjuna. Around 1500 years later, another sage, Patanjali, went on to enunciate, for the benefit of humankind and eternity, the way to reach the summom bonum of life through a series of 195 aphorisms (sutras) in his epic treatise The Yoga Sutras of Patanjali.
Derived from the Sanskrit root “Yujir Yogey” meaning to unite, to yoke, to join, to put together, Yoga is not about mind over body. On the other hand, Yoga is about developing harmony between them. In Yoga, you use your mind to perceive (diagnose) and guide (heal) your body. Never control, let alone force it!
Yoga is a way of life, a conscious act, not a set or series of learning principles. The dexterity, grace, and poise you cultivate, as a matter of course, is the natural outcome of regular practice. You require no major effort. In fact trying hard will turn your practices into a humdrum, painful, even injurious routine and will eventually slow down your progress. Subsequently, and interestingly, the therapeutic effect of Yoga is the direct result of involving the mind totally in inspiring (breathing) the body to awaken.
Contrary to popular – or unpopular – perception, Yoga positions are not about how far you can reach to touch your toes or how many repetitions you can perform. It is all about paying attention to how your body feels; how it moves without that excruciating pain or agony! Yoga is all about breathing correctly about integrating that breath into your being. Conscious Yoga doesn’t call for you to force or strain your never or sinew. Meaning to say, right Yoga is learning how to do things right, do less that gets you more!
Ironically, by doing less – correctly – Yoga enhances your strength, energy, vitality, flexibility and levels of endurance. Accordingly, your body and mind start to become more balanced until, eventually, you find it takes so much less energy to move through the day. Yes, any and everyone can do less…and get a lot, lot more!

how to do yogic exercise

Asanas Yoga - Yoga Exercises & Postures
The practice of Yoga Exercises means practicing both your body and your mind. It takes willpower and perseverance to accomplish each Yoga Pose and to practice it daily. But the prize for your perseverance is really worth all the hard work. The practice of Yoga Exercises or Asanas can improve your health, increase your resistance, and develop your mental awareness. Doing the Yoga Poses requires you to study each pose and execute it slowly as you control your body and your mind. Read on and follow our free yoga exercises to discover more about the different Postures and Poses in the following sections:

Warm-Up PosesIn general, warming up depends on the Yoga Style that you practice. This section covers some Warm-Up exercises that you can do prior to a Yoga class or session.

Standing PosesLearn how to practice the different Standing Poses - Triangle Pose, Hands to Feet, Standing Side Stretch Pose, Stand Spread Leg Forward Fold, Warrior Pose, Tree Pose, and Sun Salutation.

Seated PosesThere are poses which can be done while sitting. In this section, know how to do the various Seated Poses such as Spread Leg Forward Fold, Hero Pose, Seated Forward Bend, and Child Pose.

Twist Yoga PosesAside from strengthening the back, the Half-Spinal Twist and Sage Twist are Yoga Poses which tone and massage the abdominal area and improve digestion.




Supine PosesThis section covers several Yoga Poses which are done in supine (lying face up) position - Leg Reclining Lunge, Locust Pose, Leg Pulls, Leg Raises, and Wind Relieving Pose.

Inverted Postures and Balance PosesShoulderstand, Headstand, and Plough can help increase circulation, stimulate the brain, enhance glandular system functioning, and relieve pressure on the abdominal organs.

BackbendsBackbends are Yoga Poses which promote flexibility in the spine and strengthen the arms, legs, and abdomen. In this section, know how to practice Backbends.

Finishing PosesThe Corpse Pose or Savasana and the Final Corpse are Yoga Poses which are usually practiced as final relaxation at the end of a Yoga Session. Warning: We encourage everybody to try and practice the Yoga Poses by yourselves at home or in the office. However, if you are feeling uncomfortable or are not able to complete a posture, do not push yourself. Yoga Exercise is not a competition, so just relax and try again. Moreover, do not try Yoga Poses which are beyond your capabilities. It will be helpful to actually sign up for some Yoga Classes where a professional teacher will guide you through each Yoga Pose and make sure you are doing the exercise correctly.

Relaxation in yoga at home

At Home Yoga Relaxation
Many people assume that in order to relax, one must be in a completely relaxed position, like sitting or lying down. Although we intend to relax when we come home after a long day, often times the TV is turned on and Couch Potato Syndrome sets in. This alleged disease, which can also be called laziness, is something that does not pertain in the least to yoga. Yoga teaches people to knowingly allow themselves to becomes less rigid, even in the comfort of one’s own home. A great way to begin is by lying down on a flat surface - the floor, a mat, your bed - with the arms close to the body, backs of the hands touching the ground, the legs relaxed and straight. An important yogic ideal is to be aware of every moment, especially while practicing yoga. Observe your body section by section, beginning with the top of your head and work your thoughts to the tips of your toes. In doing this, pay attention to what is going on inside your body with each physical sensation. If you have any tension within your body (you probably do), imagine altering the force. The tension feels alive with a pulse all its own, and you will discover it leaving your system. The more things in your system you can observe while you relax, the more chances you will have to let go of these tense feelings. This is what relaxing truly is and it is the way of the yogi.

yoga postures

Classic Postures



Sit/Easy Position - Sukhasana
A starting position that helps focus awareness on breathing and the body; helps strengthen lower back and open the groin and hips.
Sit cross-legged with hands on knees. Focus on your breath. Keep your spine straight and push the sit bones down into the floor. Allow the knees to gently lower. If the knees rise above your hips, sit on a cushion or block. This will help support your back and hips. Take 5-10 slow, deep breaths. On the next inhale, raise your arms over your head. Exhale and bring your arms down slowly. Repeat 5-7 times.





Dog and Cat --
Increases flexibility of spine
This is really two poses, one flowing into the other. Begin on your hands and knees. Keep your hands just in front of your shoulders, your legs about hip width apart. As you inhale, tilt the tailbone and pelvis up, and let the spine curve downward, dropping the stomach low, and lift your head up. Stretch gently. As you exhale, move into cat by reversing the spinal bend, tilting the pelvis down, drawing the spine up and pulling the chest and stomach in. Repeat several times, flowing smoothly from dog into cat, and cat back into dog.



Mountain - Tadasana
Improves posture, balance and self-awareness.
A deceptive pose in that it appears so simple that some students may ask - "why bother?" But just as there's more to breathing than meets the eye, there is more to standing, too.
Stand with feet together, hands at your sides, eyes looking forward. Raise your toes, fan them open, then place them back down on the floor. Feel your heel, outside of your foot, toes and ball of your foot all in contact with the floor. Tilt your pubic bone slightly forward. Raise your chest up and out, but within reason - this isn't the army and you're not standing at attention. Raise your head up and lengthen the neck by lifting the base of your skull toward the ceiling. Stretch the pinky on each hand downward, then balance that movement by stretching your index fingers. Push into the floor with your feet and raise your legs, first the calves and then the thighs.
Breathe. Hold the posture, but try not to tense up. Breathe. As you inhale, imagine the breath coming up through the floor, rising through your legs and torso and up into your head. Reverse the process on the exhale and watch your breath as it passes down from your head, through your chest and stomach, legs and feet.
Hold for 5 to 10 breaths, relax and repeat.
On your next inhale, raise your arms over head (Urdhava Hastasana) and hold for several breaths. Lower your arms on an exhale.
As a warm up, try synchronizing the raising and lowering of your arms with your breath - raise, inhale; lower, exhale. Repeat 5 times.






Forward Bend or Extension - Uttanasana II
Stretches the legs and spine, rests the heart and neck, relaxes mind and body
Begin standing straight in Mountain pose or Tadasana. Inhale and raise the arms overhead. Exhale, bend at the hips, bring the arms forward and down until you touch the floor. It's okay to bend your knees, especially if you're feeling stiff. Either grasp your ankles or just leave your hands on the floor and breathe several times. Repeat 3-5 times. On your last bend, hold the position for 5 or 10 breaths. To come out of the pose, curl upward as if pulling yourself up one vertebrae at a time, stacking one on top of another, and leaving the head hanging down until last.
Variations
1. Follow the instructions for the basic pose described above, but instead of holding the pose for several breaths, come up on the inhale. Extend your arms forward as your rise until you are standing straight and your arms are overhead. Exhale and bend forward. Repeat the process 5 times.
2. Go into the pose and take 3 deep breaths. Inhale and raise your head, but keep your hands on the floor. Hook each index finger around each big toe, exhale and come down. Hold for several breaths
3. Inhale and raise your head, again keeping your hands on the floor. This time, slide your hands under your feet so that the tips of your toes are touching heel of your hands. Hold for several breaths.
4. After bending forward, fold your arms and hang for as long as is comfortable. A very relaxing pose.
5. To come out of the pose, curl upward as if pulling yourself up one vertebrae at a time, stacking one on top of another, and leaving the head hanging down until last.





Trikonasana - the Triangle
Stretches the spine, opens the torso, improves balance and concentration.
Start with your spread 3-4 feet apart, feet parallel. Turn your left foot 90 degrees to the left and your right foot about 45 degrees inward. Inhale and raise both arms so they're parallel with the floor. Exhale, turn your head to the left and look down your left arm toward your outstretched fingers. Check that your left knee is aligned with your left ankle. Take a deep breath and stretch outward to the left, tilting the left hip down and the right hip up. When you've stretched as far as you can, pivot your arms, letting your left hand reach down and come to rest against the inside of your calf, while your right arms points straight up. Turn and look up at your right hand. Breathe deeply for several breaths. Inhale, and straighten up. Exhale, lower your arms. Put your hands on your hips and pivot on your heels, bringing your feet to face front. Repeat the posture on the other side.



Warrior I I - Virabhadrasana II
Strengthens legs and arms; improves balance and concentration; builds confidence
Begin in mountain pose with feet together and hands at side. Step your feet 4-5 feet apart. Turn your right foot about 45 degrees to the left. Turn your left foot 90 degrees to the left so that it is pointing straight out to the side. Slowly bend the left knee until the thigh is parallel with the floor, but keep the knee either behind or directly over your ankle. Raise your arms over head. Then slowly lower them until your left arm is pointing straight ahead and your right arm is pointing back. Concentrate on a spot in front of you and breathe. Take 4 or 5 deep breaths, lower your arms, bring your legs together. Reverse the position.



The Cobra - Bhujangasana
Stretches the spine, strengthens the back and arms, opens the chest and heart.
Lie down on your stomach. Keep your legs together, arms at your side, close to your body, with your hands by your chest.
Step 1: Inhaling, slowly raise your head and chest as high as it will go. Keep your buttocks muscles tight to protect your lower back. Keep your head up and chest and heart out. Breathe several times and then come down. Repeat as necessary.
Step 2: Follow the steps above. When you've gone as high as you can, gently raise yourself on your arms, stretching the spine even more. Only go as far as you are comfortable. Your pelvis should always remain on the floor. Breathe several times and come down.








Downward Facing Dog - Adho Mukha Svanasana
Builds strength, flexibility and awareness; stretches the spine and hamstrings; rests the heart.
Start on your hands and knees. Keep your legs about hip width apart and your arms shoulder width apart. Your middle fingers should be parallel, pointing straight ahead. Roll your elbows so that the eye or inner elbow is facing forward. Inhale and curl your toes under, as if getting ready to stand on your toes. Exhale and straighten your legs; push upward with your arms. The goal is to lengthen the spine while keeping your legs straight and your feet flat on the ground. However, in the beginning it's okay to bend the knees a bit and to keep your heels raised. The important thing is to work on lengthening the spine. Don't let your shoulders creep up by your ears -- keep them down. Weight should be evenly distributed between your hands and feet. Hold the position for a few breaths. Come down on and exhale. Repeat several times, synchronizing with your breath: up on the exhale and down on the inhale.


Head to Knee -- Janu Shirshasana
Stretches and opens back and hamstrings, improves flexibility
Sit on the floor with legs extended in front of you. Bend one leg, bringing the heel of the foot as close to the groin as possible. You may want to place a pillow under the bent knee for comfort. Make sure your sitz bones are firmly grounded on the floor and that your spine is straight. Turn your body slightly so you face out over the extended leg. Inhale and raise your arms over head. Exhale and begin to move forward slowly. Try to keep the back as straight as possible. Instead of bending at the hips, focus on lifting the tailbone and rolling forward on your sitz bones. Inhale and lengthen and straighten the spine. Exhale and roll forward, however slightly. To get a bit more forward movement, engage your quadriceps (thigh muscles) as you move forward. This releases the hamstrings, giving you a bit more flexibility. When you've moved as far forward as you can, lower the arms and grasp your foot, or leg. Hold the position for a moment and breathe. Then on the next exhale gently pull yourself forward. Go slowly and remember to keep the back straight. When done, straighten up and do the other side.



Half Shoulderstand -- Ardha Sarvangasana
Promotes proper thyroid function, strengthens abdomen, stretches upper back, improves blood circulation, induces relaxation
You probably remember doing this as a kid. Lie on your back and lift your legs up into air. Place your hands on your lower back for support, resting your elbows and lower arms on the ground. Make sure your weight is on your shoulders and mid to upper back -- not your neck. Breathe deeply and hold for at the posture for at least 5-10 breaths, increasing the hold over time. To come down, slowly lower your legs, keeping them very straight -- a little workout for your abdominal muscles.




The Bridge - Sethu Bandhasa
Increases flexibility and suppleness; strengthens the lower back and abdominal muscles; opens the chest.
Lie on your back with your knees up and hands at your side Your feet should be near your buttocks about six inches apart. To begin, gently raise and lower your tail. Then, slowly, raise the tailbone and continue lifting the spine, trying to move one vertebra at a time until your entire back is arched upward. Push firmly with your feet. Keep your knees straight and close together. Breathe deeply into your chest. Clasp your hands under your back and push against the floor.
Take five slow, deep breaths.
Come down slowly and repeat.




The Corpse -- Savasana
Relaxes and refreshes the body and mind, relieves stress and anxiety, quiets the mind
Possibly the most important posture, the Corpse, also known as the Sponge, is as deceptively simple as Tadasana, the Mountain pose. Usually performed at the end of a session, the goal is conscious relaxation. Many people find the "conscious" part the most difficult because it is very easy to drift off to sleep while doing Savasana. Begin by lying on your back, feet slightly apart, arms at your sides with palms facing up. Close your eyes and take several slow, deep breaths. Allow your body to sink into the ground. Try focusing on a specific part of the body and willing it to relax. For example, start with your feet, imagine the muscles and skin relaxing, letting go and slowly melting into the floor. From your feet, move on to your calves, thighs and so on up to your face and head. Then simply breathe and relax. Stay in the pose for at least 5-10 minutes.

basics of yoga

Are you looking for a workout program that's easy to learn, requires little or no equipment, and soothes your soul while toning your body? If strengthening your cardiovascular system, toning and stretching your muscles, and improving your mental fitness are on your to-do list, keep reading to learn more about the basics of yoga.
What Is Yoga?
Although it seems like a hot new trend, yoga actually began more than 3,000 years ago in India. The word yoga comes from Sanskrit, and it means to "yoke," or bring together the mind, body, and spirit.
Although yoga includes exercise, it is also a lifestyle for which exercise is just one component. Disciplining your mind and body as well as connecting with your spirituality are the main goals of the yoga lifestyle.
The physical component of the yoga lifestyle is called hatha yoga. Hatha yoga focuses on asanas, or poses. A person who practices yoga goes through a series of specific poses while controlling his or her breathing. Some types of yoga also involve meditation and chanting.
There are many different types of hatha yoga, including:
Ashtanga yoga: Ashtanga yoga is a vigorous, fast-paced yoga that helps to build flexibility, strength, concentration, and stamina. When doing Ashtanga yoga, a person moves quickly through a set of predetermined poses while remaining focused on deep breathing.
Power yoga: Similar to Ashtanga yoga, this is also a very active form of yoga that improves flexibility and stamina by completing poses. This type of yoga is popular in the United States.
Bikram yoga: Bikram yoga is also known as "Hot Yoga." It is practiced in rooms that may be heated to more than 100 degrees Fahrenheit (37.8 degrees Celsius).
Gentle yoga: Gentle yoga focuses on slow stretches, flexibility, and deep breathing.
Kundalini yoga: Kundalini yoga uses poses, deep breathing and other breathing techniques, chanting, and meditation.
Iyengar yoga: This type of yoga focuses on precise poses. and participants use benches, ropes, mats, blocks, and chairs.
Yoga has tons of benefits. It can improve flexibility, strength, balance, and stamina. In addition to the physical benefits, many people who practice yoga say that it reduces anxiety and stress and improves mental clarity.
You have lots of choices when it comes to tailoring your yoga workout. Many fitness centers and YMCAs offer yoga classes, and many yoga instructors also offer private classes that can be purchased per class or in groups of classes.
Before taking a class, take the time to observe the class that interests you and check whether the instructor is registered with the Yoga Alliance, a certification that requires at least 200 hours of training in yoga techniques and teaching.
You may also want to try a yoga video - there are many excellent videos just for beginners. Instructional websites, CD-ROMs, and books are also available to help you learn more about yoga.
Before you head to your first yoga workout, you should dress comfortably. Snug-fitting shorts or tights and a T-shirt or tank top are best. Yoga is practiced barefoot, so you don't have to worry about special shoes.
If you're doing your yoga workout on a carpeted floor, you probably don't need any equipment, but many people who practice yoga or take yoga classes like to use a sticky mat. This type of mat provides cushioning and friction while you are doing your poses and can be purchased in sporting goods stores or often at the yoga class location.
What can you expect at a yoga class or when you watch a yoga video? To begin the class, the instructor may lead you through a series of poses called vinyasa. The Sun Salutation is a type of vinyasa in which 12 poses are performed in a graceful, flowing motion.
Before You Begin
Before you begin any type of exercise program, it's a good idea to talk to your doctor, especially if you have a health problem. Also, be sure to mention any orthopedic problems or special needs you may have to your instructor before the class begins.
Fortunately, yoga can be as vigorous or as gentle as you want it to be, so just about everyone can do it. A good instructor will be able to provide modified poses for students who are just beginning, advanced, or who have special needs.
Your schedule's already packed - so how are you supposed to fit in time to work out? Here are a few tips for fitting in fitness and staying motivated:
Break it down. If you can't do a half hour of yoga in one sitting, try doing it in chunks. How about 15 minutes after you get up and 15 minutes before bed? Or try three 10-minute workouts to break up a long study session.
Do what works for you. Some people have more success working out in the morning before the day's activities sidetrack them; others find that a nighttime workout is the perfect way to unwind before hitting the sack. Experiment with working out at different times of the day and find the time that fits your schedule and energy level best.
Find a workout buddy. Doing your yoga routines with a friend is a great way to remain motivated. If you have an appointment with a friend to work out, you'll be less likely to cancel. You and your buddy can compare tips on healthy eating and exercise habits, evaluate each other's poses for form, and keep each other on track.
Consistency is key. If you want to reap the benefits that yoga provides, you'll have to do it consistently. A once-a-month yoga workout may relieve some stress, but for benefits like increased flexibility and stamina, you should aim to practice yoga three or four times a week. It generally takes about 4 to 6 weeks of regular exercise at least 3 days a week for your body to begin to release the endorphins that make exercise such an uplifting experience.
Set some goals. The same routine every week may become monotonous, so set some goals to help you stay focused. Perhaps you'd like to incorporate power yoga into your routine so you get a better cardiovascular workout. Maybe you've always done workout tapes at home and your goal is to sign up for a yoga class with an instructor. Whatever you choose as your goal, make sure you reward yourself when you accomplish it.