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Last Updated Friday September 22 2017 08:19 PM IST

5 simple yoga asanas to boost your body and mind | Video

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Yoga

Yoga is the perfect combination of physical, mental and spiritual practices. Through yoga, it is not only physical fitness that one attains, but also enlightenment and liberation.

Tadasanam

Benefits of Tadasanam

» Tadasanam helps one to open the back and chest completely, which is essential for those who work at the desk for long hours. After sitting for long hours contracting the back, Tadasanam would help improve posture, protect from spine problems. You are likely to feel less lethargic as well.

» The deep breathing helps in the expansion of the lungs and improves balance and self-awareness.

» This is the best exercise to help you become taller.» Develops and activates the nerves of the entire body.

» Strengthens the vertebral column and heart.» Good for regulating the menstrual cycle in women.

» Cures problems related to indigestion.

Who shouldn't do Tadasanam?

If you are suffering from chronic cardiac problems Tadasanam shouldn’t be practiced.

Pregnant women should practice the asana only under the supervision of teachers. Always be aware of your range of abilities while practicing asanas.

Hamsasanam

Hamsam is the Sanskrit word for a swan and the pose resembles the pretty bird

Benefits of Hamsasanam

» Improved digestion

» Strengthening of the arms

» Strengthening of abdominal muscles.

» Clears constipation.

Who shouldn't do Hamsasanam

Refrain from doing the asana if there is any pain in the arms and shoulders. This asana puts a lot of weight on the arms and toes. People with recent fractures, sprains and ligament tears in arms or legs should not attempt this asana. Obese should be extra careful as the entire weight will rest on the belly, arms, and toes.

Naukasanam

Benefits of Naukasanam

» It strengthens the back and abdominal muscles

» It tones the muscles of arms and legs

» Beneficial for people affected with hernia

Who shouldn't do Naukasanam

» Avoid practicing Naukasana if you have low blood pressure, severe headache, migraine, or if you have suffered from some chronic diseases or spinal disorders

» Asthmatic and heart patients are advised to avoid this pose.

» Women should avoid practicing it during pregnancy and during the first two days of the menstrual cycle.

Merudandasanam

The name means backbone. This asana is aimed at giving strength and flexibility to back bone.

Benefits of Merudandasanam

» This asana gets rid of belly flab

» It strengthens backbone and muscles attached to the backbone.

» It promotes digestion and nourishes internal organs.

» It stretches the spine

Beginners or those with limited flexibility should keep the knees bent slightly on a folded blanket.

Shadpadasanam

Benefits of Shadpadasanam

» This asana is especially useful to mitigate problems arising from high blood pressure.

» Those with arthritis of the joints and muscle spasms can benefit from this asana.

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