Category: Yoga

Constipation is a very common problem in human life which affects people at some point of their life. If left untreated it can lead to serious digestive problems. The biggest problem of constipation is the stools become so hard that it becomes difficult for the person to excrete with ease. However, Yoga asanas can help overcome this problem.

Following are some of the Asanas which when practiced on a regular basis can help fight constipation.

Surya Namaskara (Sun Salutation): The Surya Namaskara or the sun salutation is nothing but a prayer in motion. This Yogic Asana is made up of twelve postures in all which need to be performed on a continuous basis and that too with synchronized breathing. There are numerous benefits of performing the Surya Namaskara. It activates all the endocrinal glands which in turn ensure the normal secretion of hormones by the pancreas, thyroid, adrenal, pituitary, thyroid and other glands. Surya Namaskara heals the disorders related to liver, pancreas, indigestion, intestinal problems, and acidity thereby curing constipation.

Hala Asana: The meaning of the word Hala Asana means a plough. In this asana you stretch your body in such a way that it resembles a plough. This Asana helps to build muscles, regulates the flow of blood in the body and also regulates constipation occurring as a result of weak abdominal muscles.

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Dhanurasana (the bow pose): This Asana involves holding the toes with hands and curving the body in such a way that it resembles a bow. This yogic Asana strengthens the spine and makes it flexible and is efficient in treating ‘pitta’ disorders such as constipation. This Asana, when practiced on a regular basis, can also improve digestion and provide massage to the entire back.

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Pavanamukta Asana: In the Sanskrit language, the word ‘pavana’ means the wind or air and the word ‘mukta’ means release or freedom and hence this Asana is known as the ‘wind relieving posture. This Asana is so named because it helps to release all the trapped gas in the stomach and intestines. It stimulates the abdominal region thereby treating constipation and other gastrointestinal problems such a stomach upset.

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Ardha Matsyendrasana: This Yogic asana massages the vital organs such as stomach, kidneys, pancreas, liver, gallbladder and small intestines. When practiced regularly, this Asana can help to treat various problems such as constipation, diabetes, hay fever, sinusitis, menstrual disorders, bronchitis and urinary tract disorders.

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These were some of the Yogic Asanas, which help you to get rid of constipation. However, with these asanas, you also need to make some healthy changes to your diet. Concentrate more on eating foods such as fresh fruits and leafy vegetables which have rich fiber content. Also, don’t forget to drink eight glasses of water per day.

Though Yoga cannot completely help to treat diabetes, it can be used as a complement to the changes in the lifestyle that are mandatory to keep diabetes under check. Yoga also helps the person to remain in good health and promote overall well-being. To avoid genetic diabetes, it is advisable to practice yoga from childhood.

By massaging the internal organs, especially the glandular systems the cause of diabetes, yogic asanas can support the treatment of diabetes.

Here are some of the Asanas which help to keep diabetes under check.

Surya Namaskara (Sun Salutation): Surya Namaskara is one of the best Yogic asanas a diabetic patient should practice on a regular basis. It’s because; Surya Namaskara increases the blood supply to almost all the parts of the body thereby enhancing the administration of insulin in the body.

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Sarvangasana: Known as shoulder stand in English, this asana is especially for the parathyroid and thyroid glands which are located in the neck. Sarvangasana involves chin-lock which in turn enthuse fresh blood to the glands. This supply of blood increases the functioning the glands which in turn control the metabolic activity thereby keeping a check on diabetes.
Paschimotasana: Known as forward seated bend, this Yogic Asana is useful for people suffering from diabetes as it helps in the stimulation of internal organs such as the pancreas, liver, and kidneys thereby keeping a check on diabetes.
Halasana: This asana is known as the plough pose in English. This is because; a person’s body resembles a plough while performing this asana. Regular practicing of Halasana, massages all the vital internal organs of the body and also ensures proper functioning of pancreas and spleen and also leads the pancreas to produce more insulin in the case of type 1 diabetes. Practice this asana after practicing Sarvangasana for better results.

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Ardha Matsyendrasana: This Asana involves the half spinal twist. It helps to rejuvenate and cleanse the body. It provides a deep massage to internal organs and throws out toxic substances from these organs. This asana, when practiced on a regular basis, can help to regulate the secretion of bile and adrenaline thereby helping in the management of diabetes at normal levels.

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These were some of the Yogic asanas which you can practice to keep a check on diabetes. However, some of these poses are unsuitable for pregnant women and hence should be avoided. People with ear problems, blood clots, and cardiovascular problems should also avoid practicing some of the yogic poses.

Asanas form the core part of Yoga; they help to attain unity of mind and body which is the primary objective of practicing Yoga.  Asanas in Yoga are the third of the eight limbs in the purview of Yoga. Asana, in a literal sense, refers to abiding or staying. They are nothing but a certain type of position of the body which is achieved just by following some specific steps. In the western world, these Asanas are known as poses or postures and are used to maintain overall health and promote the well-being of the person.

When you perform an Asana, you do nothing but strike a balance between your movement and stillness. Every posture of Yoga epitomizes a kind of mental attitude. This altitude can vary from being surrendering to the Almighty or empowering the creation of a sort of physical prayer or in simple words the will of the body. By performing the various Yogic Asanas, you can not only invigorate your body but can also revitalize your mind as well as the soul. Let us take a look at what are the types of Yogic Asanas, which help us to achieve this condition.

Types of Yogic Asanas :

Sitting and Supine Asanas

These types of Asanas involve sitting in supine or upright extending positions. These types of Asanas help to prepare a person physically as well as mentally.One of this kind of Yogic Asana is known as Pranayama.

Standing Asanas

These types of Asanas bring flexibility in muscles and joints and give the particular person the required stamina and stability. These types of Asanas make up for the majority of the basic training of practice in Yoga and are hence the best for beginners to start with.

Balancing Asanas

These types of Asanas help to strengthen the wrists and arms of a person. They make a person’s body feel light by exercising the abdominal organs.

Forward bending Asanas

These types of Asanas help a person to stretch the posterior half of the body thereby preparing the person to go ahead and develop a kind of consistency requires attaining physical as well as mental pliability.

Back Bending Asanas

These Asanas are the exact opposite than the Forward bending Asanas. These types of Asanas help to stretch the anterior spine of the body unlike the posterior bends practiced in forward bending asanas. These asanas bring about a physical and mental sharpness in a person.

Twisting Asanas

These types of Asanas tranquilize the mind and tone the internal organs of a person. These include a process of lateral twisting and stretching of the spine.

Inverted Asanas

Inverted Asanas provide strength and promote mental balance as well as emotional stability to the person. These Asanas, when practiced regularly, can act as stress busters and can also provide relief from pressure.

Abdominal and Lumbar Asanas

These types of Asanas provide strength to the lumbar and pelvic areas of the body. They also massage and tone the abdominal organs.

Benefits of Yogic Asanas

1. Practicing Asanas on a regular basis helps to improve strength, health flexibility and balance.
2. The primary objective of Asanas is to maintain and restore a person’s overall well-being in terms of both physical as well as spiritual.
3. The different poses involved in the Yogic Asanas help the person practicing these Asanas to control as well as explore all the prospects of body and mind such as concentration, emotions, faith, intent and also the uniformity between physical and supernal body.
4. Yogic Asanas help a person to strike a balance between the material and spiritual world.
5. The different Yogic Asanas also cater a person practicing them a path of strengthening the will and exploring the mental attitudes.
6. Yogic Asanas also help a person to calm the mind and discover the inner essence of the body.
7. The Yogic asanas control the levels of blood pressure in the body and also ensure proper functioning of the respiratory system. They also address the issues related to the circulatory system of the body.
8. Strengthening all the parts of the body and providing muscle flexibility form the core part of the physical benefits obtained through the practice of Yogic asanas.
9. If you are trying to lose weight, then you should practice some of the Yogic asanas as they are the best way to shed those extra pounds in the healthiest manner.
10. Yogic Asanas when practiced on regular basis help to bring down the levels of stress in a person and also cure all the problems and disorders that occur as a result of stress.
11. Yogic Asanas not only help a person to increase his/her stamina but also increase the levels of concentration in the human being.

Pranayama, Bhungasana, Vrukshasana, Padmasana and many other Yogic Asanas have proved beneficial in attaining the unity between the body and mind thereby keeping various disorders away from the person.

Dharunasa is a Yogic Asana, which is known as bow pose in English. It is also called Chakrasana. In this Asana, you need to lie on your belly and grasp the feet and then lift your legs forming the shape of that of a bow which gives it the name bow pose.

Procedure for Dhanurasana

• Place a mat on the floor and then lie down on this mat on your stomach
• Once you lie down, bend your knees and bring your feet up slowly
• Now, with your hands, hold your ankles
• Inhale, make use of the hands to pull the feet in such a way that your thighs are raised up from the floor in the air. As you do this, lift your head, shoulders and then chest simultaneously from the floor and look in the upward direction. As you do this, you will be extending your spine in the backward direction. This backward extension should be brought about through the back muscles and not by leveraging the arms.
• Hold on to this pose for about five to eight seconds initially. You can increase this duration once you start practicing Dhanurasana daily.
• Your body will now take the shape of a bow and your stomach, and pelvic area will be the only body parts lying on the floor. The navel area will be bearing the entire weight of your body.

Duration for performing Dhanurasana

The duration for practicing Dhanurasana depends on you on how long you are capable of performing this asana. However, this Asana should not be practiced beyond the limitations of the body. As you increase the days of practicing there will be an automatic increase holding of the feet which will help you to remain in this posture for a long time.

Benefits of practicing Dhanurasana

Regular practicing of Dhanurasana helps to strengthen the abdominal muscles. Dhanurasana helps to expand the muscles of the chest thereby proving beneficial for people suffering from respiratory problems such as asthma. It invigorates and massages the internal organs especially the organs performing the process of digestion. It massages the muscles of the back and improves the elasticity of spine. It strengthens the kidneys and is beneficial for people suffering from constipation and diabetes.

Thus, we can see that the Dhanurasana or Bow pose has loads of benefits for the practitioner. However, this Asana is not suitable for people having problems with the back and suffering from cervical spondylitis and hernia.

A human being, whether a man or a woman, a child, student, or a great professional tends to suffer from stress at some point in time. Stress leads an way into our mind and body and even before we act, and  it traps our body & mind which in turn leads to various psychological problems. Hence, it is important for you to keep stress at bay. One way of doing this is to practice yoga asanas.

There are many recommended ways to avoid stress from life. One way of doing this is to practice yoga asanas. Yoga asanas are well accepeted throughout the world to beat stress. These are safe and do not require any internal medicines, making it even faver.

Following are some of the yogic asanas which will help you to beat stress.

Bhujangasana or Cobra Pose: Lie on the front and bend your elbows. Place your hands under your shoulders. Now, tilt your head till your head touches the ground. Once done, inhale and raise your forehead slowly. After this, you press your hands to raise your chest in the upward direction. Lift your chest in such a way so that it forms an arc in the backward direction far away from the floor. Practicing this asana for 3-5 times can keep stress away.

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The Wind Relieving Pose: Lie on the ground comfortably and bring your right knee to your chest. Take your face towards the knee so that the nose touches your knee. Once done, loosen your shoulders and take long breaths for around 3-5 minutes and then follow this step for the other side. This asana helps you to relax which in turn keeps stress at bay. It is advisable to practice this asna regularly to reap full benefits of it.

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Child’s pose: Sit on the heels and bend in the forward direction. Bring your forehead to the ground and with the palms facing upwards rest them away from your body. Once, done breathe in a gentle manner and relax for two to five minutes. Come out of this pose in slowly and experience the tranquillity. Practice this everyday to reap full benefit of this asana.

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Seated Forward Bend/ Paschimottanasana: Sit with your back straight on the floor. Stretch your legs on the front side. Once done, raise your arms in the upward direction, straight above your head. After this, with your arms still in the upward direction, try to reach your shins and or ankles. While doing this, breathe for around 3-5 minutes and see how they make you feel composed and relieve stress.

These were some of the yogic asanas which when practiced can keep the stress at bay and can contribute towards a calm and peaceful mind. Perform these asanas early in the morning for better results.

Many women have to bear the brunt of the menstrual disorders. Menstrual disorders are nothing but known as dysmenorrhoea (painful periods) or irregular periods. If you are also suffering from menstrual disorders which are beyond the levels of resistance then here are some of the Yogic asanas that will help ease the effects of menstrual disorders.

1. Cobbler Pose (Supta Baddha Konasana): This pose is helpful as it also helps to tranquilize the mind and lowers the blood pressure. To perform this asana, you just need to lie on the back in a way so that your head and back touches the floor. Once you lie down, hold your ankles and bring them up to your back or around your buttocks. While performing this asana breath in a usual way and then return to the original position.

2. Hero’s Pose (Virasana): This is one of the easiest yogic asanas which can help you get rid of menstrual disorders. In this asana, you just need to sit with a straight back and then slowly make your hips rest between the feet. While performing this asana see to it that your back is erect, and your toes are pointing backward. Breathe regularly and sit in this position for at least a period of 20 minutes to gain better results.

3. Down Ffacing Hero’s Pose (Adho Mukha Virasana): Sit in the hero’s pose and bend in the forward direction and then rest on the floor. While resting, see to it that your forehead touches the ground. Once done, straighten both of your hands above your head and then join your palms together. Do this twice a day and for at least a period of 30-60 seconds for better results.

4. Hero’s Pose in Lying Position (Supta Virasan): Sit in the hero’s pose or Virasan and then lean your back in the backward direction so that your elbows touch the floor. Slowly move your head and back behind and then straighten your arms above your head with your palms facing in the upward direction. Breath in a usual manner and while you return to the original pose exhale slowly. The Supta Virasan when practiced regularly and for 30-60 seconds daily can help to reduce the congestions in the pelvic organs and can also provide relief from menstrual disorders.

These were some of the yogic asanas which you can practice to get rid of the menstrual disorders. However, be careful that you don’t stretch yourself too much.

Yoga is nothing but finding the inner self and connecting with the universe. Yoga has numerous qualities that enrich your life and hence it is the best form of exercise especially in the times of pregnancy. It is because; yoga eases the complications experienced during pregnancy and helps a pregnant woman to cope with pregnancy effectively.

The following are some of the asanas which you can practice during pregnancy

Pranayama: Also known as deep breathing, it is one of an essential asanas for pregnant women. It is nothing but a form of meditation. A majority of pregnant women experience stress and anxiety during the period of their of pregnancy. Deep breathing or Pranayama, when practiced regularly, helps to reduce this stress. Practicing Pranayama is simple; you just need to concentrate on your natural breathing. Feel the movement of the abdomen while you breathe. While inhaling, feel the energy and power whereas while exhaling, throw away the stress and tension, Pranayama when practiced early in the morning can be highly beneficial.
The Butterfly Pose: Also known as Titali Asana, this pose helps to open up the inner thighs and hips and relieves the pressure from the area of the inner thigh. Furthermore, the Titali asana also stretches your groin area. If you practice this asana from the first trimester period of your pregnancy, then you will not find any complications during childbirth.

Tadasana: It is one of the standing poses helpful during pregnancy. To perform Tadasana, you need to stand erect and stretch your feet up to one inch apart and then inhale and simultaneously raise the arms in the upward direction and then raise the heels. Lower the arms and heels downwards as you exhale. This asana exercises the spine and abdominal muscles. However, if you practice this asana then stop raising the heels once you are three months pregnant.
These were some of the simple asanas which you can practice during your pregnancy. Remember, during the first month of pregnancy, perform more standing asanas such as the Tadasana as it helps you to strengthen the legs and also increases your energy levels. In the middle and final stages of the pregnancy some yogic asanas can lead to fatigue, hence, it is advisable that you practice more of breathing exercises such as Pranayama during this period. Avoid any exercises that may include inversions during pregnancy.