Daily yoga practices for a healthy body.

Yoga is an ancient practice that is originated in India. It is the 5000-year-old body of knowledge. It includes movement, meditation, and breathing techniques to promote mental and physical well-being. It has become an essential thing in life to do daily yoga practices for a healthy body.

If you are thinking that yoga is just all about bending and twisting your body in an awkward way then it’s time to rethink. The term yoga derived from the Sanskrit term 'Yuj' which means ‘to the unit or integrate’.

There are many yoga poses or daily yoga practices to do. Every yoga pose is specific which lies to each person on basis of their need and you can make a daily yoga routine.

It could be done with and without any professional coach that depends upon the injury you have that time.

Yoga is about harmonizing the body with the mind and breath using various breathing exercises, yoga poses (asanas), and meditation. So why not develop a habit of daily yoga practices for a healthy body.

 Basic Yoga asanas to start in the beginning:

1. Tadasana (Mountain Pose)

 

Basic Yoga poses to start in the beginning; Daily yoga practices for a healthy body; Yoga Pose: Tadasana (Mountain Pose); how to do it and its benefits and precautions and contraindications
Yoga Pose: Tadasana (Mountain Pose); Gives steadiness; image credit: iStock


The list of daily yoga practices comes in number (1). This yoga teaches us to stand with steadiness like a mountain.

The name Tadasana is originated from the Sanskrit word 'tada', tada means a 'mountain', 'asana' means 'posture'. It is starting position of all the asanas. It is important and essential to add to a daily yoga routine.

Procedure: 

Stand up in an attention position for this asana. Lift your arms slowly in an upwards position then Stretch your hand upwards. Raise your heels, and come on your toes slowly. Also, pull up your body upwards to the ceiling. After some time breathe out slowly and come to the earlier position. Repeat the same yoga 10 to 15 times.

Benefits:

  •  Helpful in developing physical and mental health.
  •  Reduces fatness.
  •  It cures constipation.
  •  Cures body upset stomach.
  •  It improves body posture.
  •  Alleviates sciatica (pain that originates within the lower back and travels to the back of the legs).
  •  It is a wonderful posture for those who want to increase their height.
  • It helps in treating high blood pressure.

 Precautions and Contraindications:

  • If you have got low blood pressure you must not try this yoga posture. 
  • In case of headache or sleep disorder like insomnia, you must not go for this posture. 
  • Individuals, who are suffering from blood circulation issues like faulty valves, should not perform this posture.


2. Vrikshasana (Tree Pose)


Basic Yoga poses to start in the beginning; Daily yoga practices for a healthy body;  Yoga Pose: Vrikshasana (Tree Pose); how to do it and its benefits and precautions and contraindications
Yoga Pose: Vrikshasana (Tree Pose); Improves balance and strengthens legs and back; image credit: iStock



The list of daily yoga practices comes in number (2). This yoga practice provides you a sense of grounding. It improves your balance and strengthens your legs and back.

The name Vrikshasana comes from the Sanskrit word 'vriksh', which means 'tree'. If you are wishing to strengthen your legs then it is good to add this to your daily yoga routine.

Procedure: 

Start with tadasana, standing straight with feet shoulder-width apart and arms at sides. Distribute weight across each foot. Take a couple of breaths and find an area or object within the area to focus your attention. Shift your weight to your right foot slowly. Now Bend the left knee smoothly and place the sole of the left foot against the inner right thigh. The toes should be pointing down and your pelvis should be fully straight. Stretch your arms straight up toward the ceiling with palms pressed together forming an inverted V. when your time is over then slowly reform to the previous position. Repeat yoga 10 to 15 times.

Benefits:

  • Calms and makes you focus on your mind.
  • Ankles, calves, and thighs get strengthen.
  • Elongates your spine.
  • Stretches your chest, shoulders, inner thighs, and groin.
  • Improves posture and reduces the looks of rounded shoulders in older adults.
  • Relieves the symptoms of sciatica (pain that originates within the lower back and travels to the back of the legs).
  • Lessens the symptoms of plantar fasciitis (pain and inflammation within the heel and bottom of the foot).

Precautions and Contraindications:

  • Do not rest the sole of your foot against the kneecap of your standing leg this puts spare pressure on the joint.
  • Do not rush within the pose because it takes time.
  • If you have got insomnia, experiencing light-headedness or dizziness, or suffer from frequent headaches or low blood pressure don't practice it then.
  • If you have got high blood pressure don't raise your arms overhead during this yoga.


3. Adho Mukha Svanasana (Downward-Facing Dog Pose)


Basic Yoga poses to start in the beginning; Daily yoga practices for a healthy body; Yoga Pose: Adho Mukha Svanasana (Downward-facing dog pose); how to do it and its benefits and precautions and contraindications
Yoga Pose: Adho Mukha Svanasana (Downward-facing dog pose); Stretches hamstrings, chest and elongates the spine, provides blood flow to the head; image credit: iStock


The list of daily yoga practices comes in number (3). This pose stretches hamstrings, chest and elongates the spine, providing further blood flow to the head. It offers a sense of energy power. This yoga is done by using your hands and knees in such a way that it looks like a table pose. This is one of the yoga we have added to the daily yoga routine.

The name comes from Sanskrit words 'Adha' means that down, 'mukha' means that 'face', 'svana' means that 'dog', and 'asana' we know it already, that means 'posture'. 

Procedure: 

Stand on four limbs, so that your body forms a table-like structure. exhale slowly and gently raise your hips and straighten your elbow and knees. Check that your body forms an inverted ‘V’. Your hands should be in line with your shoulders, and your feet should be in line with your hips. Confirm that your toes point outwards. Press your hand into the bottom and lengthen your neck. Ears should touch your inner arms, you must gaze to your navel. Hold yoga position for few seconds then bend your knees and come to the table position.

Benefits:

  • Increases flexibility in your hips, back, and legs
  • Reduces cartilage and joint breakdown.
  • Helps to strengthen ankle joints and shoulders.
  • Relieves back pressure and tension, particularly within the sciatic nerve (a long nerve that runs from the lower a part of your spinal cord all the way right down to the backs of your thighs).
  • Elongates the spine when done with proper alignment.
  • Can be calming after strenuous poses.
  • Stretches gluteal muscles.
  • Strengthen quads, hip flexors, and knee joints.
  • Helpful for lower high blood pressure.
  • Helps restore full vary of motion in your hips.
  • Prepares your body for backbends and a lot of complicated, seated postures.

Precautions and Contraindications:

  • If you've got an acute ankle, knee, lower back injury that you're being treated then don't go for it.
  • If you're pregnant then do not go for this yoga practice or just avoid the restorative version of this yoga (chest right down to the floor), it's best to stay your torso in an upright position as much as possible.
  • If you've got high blood pressure you must not hold this pose for over 30 seconds.
  • If you've had eye surgery recently you must not do this yoga.


4.Trikonasana (Triangle Pose)


Basic Yoga poses to start in the beginning; Daily yoga practices for a healthy body; Yoga pose: Trikonasana (Tiangle pose); how to do it and its benefits and precautions and contraindications
Yoga Pose: Trikonasana (Triangle Pose); Stretches the legs and torso, mobilizes the hips, and promotes deep breathing; image credit: iStock


The list of daily yoga practices comes in number (4). Its advantages are that it stretches the legs and torso mobilize the hips, and promotes deep breathing, enlivening one with animating effects.

The term Trikonasana is originated from the Sanskrit word 'tri-kon', which means 'tri-angle' (triangle). 

Procedure:

 First of all stand with your legs apart. Then raise the arms sideways up to the shoulder level. Bend the trunk sideways and lift the right hand upward. Touch the ground with left hand behind left foot. After some time, do this yoga practice with the other arm in the same method.

Benefits:

  • Strengthens the legs, knees, arms, and chest.
  • Helps in boosting digestion and stimulates all the abdominal organs.
  • Increases mental and physical equilibrium.
  • It lessens stress, anxiety, back pain, and sciatica.
  • Helps in increasing height.
  • Helps in reducing excess weight.
  • Enhances blood circulation.
  • It is also useful in reducing excess fat around the waistline.

Precautions and Contraindications:

  • If you're suffering from diarrhea, low or high blood pressure should not attempt trikonasana.
  • The person having cervical spondylosis should not perform this should not.
  • Migraine patients should discuss with their doctor before doing this yoga.
  • Headache and insomnia individuals should also avoid triangular yoga.
  • Neck, back, and spinal injured patients must take a distance from this asana, simply not do it.
  • If you're feeling uncomfortable during the pose then leave it.
  • A one who has respiratory issues should not go for this yoga practice. 


5. Kursiasana (Chair Pose)


Basic Yoga poses to start in the beginning; Daily yoga practices for a healthy body; Yoga Pose: Kursiasana (Chair Pose); how to do it and its benefits and precautions and contraindications
Yoga Pose: Kursiasana (Chair Pose); Strengthens the muscles of the legs and arms; image credit: iStock


The list of daily yoga practices comes in number (5). A powerful asana that strengthens the muscles of the legs and arms. It builds your self-will and has an energizing impact on the body and mind.

The term kursiasana is originated from the Sanskrit word 'kursi', which means 'chair'. If you are wishing to strengthen your muscles then must add it to your daily yoga routine.

Procedure: 

First, stand up and keep the distance between the two legs should be equal. Your back should be straight and therefore the face should be in a forward direction. Raise your hands to shoulder height, keep an equal distance between your hands. Fold your body from the knees, distribute the complete weight of your body on the knees and hips. Your spine should be straight. Now chair pose is done. Take the breath slowly in and let it out slowly. Stay in this position, according to the power of your body (if feel uncomfortable then leave this yoga pose at that point), and  Leave this pose at the end slowly.

Benefits:

  • Lifting your torso and arms builds strength in arms, shoulders, and back.
  • Strengthens the lower body while stretching the upper back.
  • Increases the circulation of blood within the body, which cures skin issues, heart issues, and kidney issues.
  • Helps in building strength and stability within the shoulder joints.
  • Strengthens inner thighs (adductor muscles), posterior chain (back muscles, butt, hamstrings), hip flexors, quadriceps, and calf muscles.
  • Builds strength for the muscles that support the knee.
  • Engages the deep core muscles.
  • Increases the strength of the internal organs of the abdomen.
  • Digestive power boosts and relieves gas problems.

Precautions and Contraindications:

  • If you have got high blood pressure, keep your arms down or in Anjali mudra (Prayer Position).
  • If you have got a hip injury, you should bend your knees less, use a chair for support, or skip the pose entirely.
  • With an ankle injury, should not do at all this yoga practice until your injury heals totally.
  • If you have got a knee injury, you'll be able to make this, you can less intense by bending your knees less than indicated within the pose breakdown.
  • Do not practice this yoga practice over the capability of your body.
  •  The beginner should try this 2 to 3 times only.
  • This yoga practice should be done on the advice of a doctor for cervical and hernia patients.
  • Heart patients should also not do this yoga pose. 



6. Naukasana (Boat Pose)


Basic Yoga poses to start in the beginning; Daily yoga practices for a healthy body; Yoga Pose: Naukasana (Boat Pose); how to do it and its benefits and precautions and contraindications
Yoga Pose: Naukasana (Boat Pose); Tightens abdominal muscles and strengthens the shoulders and upper area of the back; image credit: iStock


The list of daily yoga practices comes in number (6).  If you are wishing to tightens the abdominal muscles and strengthens the shoulders and upside area of the back then must add it to your daily yoga routine. It provides the professional a sense of stability.

The term Naukasana is originated from the Sanskrit word 'nauk', which means 'boat'. 

Procedure:

First, come within the state of Dandasana (staff pose). Now place your hip firmly on the ground. Bend your legs with the knee and raise them within the air. The position should be such as you are sitting in the boat, however, the feet should be in the air. Keep your hands straight in the air. The position of the hands should be within the direction of the face.  Your weight is on your hips. you've got to be in this state for a minimum of 30 seconds. Now leave the breath come down slowly. Repeat this yoga practice again.

Benefits:

  • Tones and strengthens your abdominal muscles.
  • Improves balance and digestion.
  • Stretches your hamstrings.
  • Strengthens your spine and hip flexors.
  • Stimulates the kidneys, thyroid and prostate glands, and intestines.
  • Aids in stress relief.
  • Improves confidence within you.

Precautions and Contraindications:

  • Do not do this yoga practice if you've got low blood pressure, severe headache, migraine, or if you've got suffered from some chronic diseases or spinal disorders within the recent past.
  • Asthma and heart patients are strongly advised to not do this yoga practice.
  • Women should not do Boat asana (Naukasana) during maternity and therefore the first two days of the menstrual cycle.


7. Bhujangasana (Cobra Pose)


Basic Yoga poses to start in the beginning; Daily yoga practices for a healthy body; Yoga Pose: Bhujangasana (Cobra Pose); how to do it and its benefits and precautions and contraindications
Yoga Pose: Bhujangasana (Cobra Pose); strengthens lower back muscles, cushion the spine, tricepsimage credit: iStock


The list of daily yoga practices comes in number (7). If you are wishing to strengthen the lower back muscles, cushion the spine, triceps, and want to open the chest to increase inhalations then must add this into your daily yoga routine. It additionally makes your spine versatile.

The term Bhujangasana is originated from the Sanskrit word 'bhujang', which means 'cobra'.

Procedure:  

Before practicing Bhujangasana, we have to warm up the spine first. otherwise, the stress will fall on our spine. To warm up your spine, you spread each leg forward and try to hold the toes along with your hands. Doing this puts a gentle strain on your spine and causes you to warm up. let’s begin the cobra pose. First lay on your abdomen. Keep the palms on the side of the shoulder. The elbow should be on the ground and attached to the torso. Deep inhale and lift the torso with the help of the Elbow. Tilt the neck backward and spend a while in this position. Now slowly exhale and come to the previous position. Raise your torso on the palms. don't forget to take deep breaths while doing this. Now bend your knees and elevate your torso with the palms. And keep in this yoga position for as long as possible.

 Benefits:

  • Makes the body flexible, particularly it makes your chest and waist muscles flexible.
  • Beneficial for diseases associated with the spinal cord.
  • Yoga practice controls the circulation of blood within the uterus of women.
  • Removes any stomach-related diseases like gas, upset stomach, constipation.
  • Yoga practice relieves shoulder and waist tension.
  • Fatigue and stress are eliminated and therefore the mind gets fresh.
  • It proves to be very helpful in asthma and respiratory illness.
  • Makes your face glow. It cleanses your facial nail pimples and brings redness to the face.
  • Stronger erector spinae (extensors of the back — the muscles on your back that cause you to stand up straight, and take you into a backbend).

Precautions and Contraindications:

  • A person with spine injuries should approach this yoga pose with caution and discuss their yoga practice with their medical doctor.
  • If you're pregnant, you must not attempt Bhujangasana yoga practice or learn to use yoga bolsters and other props, so that no pressure on your abdomen.
  • The one that has a crack within the rib or wrist should not do this yoga practice.
  • If you had an abdomen operation recently or have had a hernia operation, don't pose.
  • A person having neck or cervical issue or having spinal disc issue then don't attempt the cobra yoga pose.
  •  If you've got a headache, high blood pressure, or critical respiratory illness problem then avoid the yoga pose.
  • While doing this posture don't overstress your spine.
  • During yoga do inhales and exhale properly, don't stop your breathing.
  • Keep your body within the proper position. sometimes while doing your legs and hands raise unexpectedly.

 

8. Paschimottanasana (Seated forward bend)


Basic Yoga poses to start in the beginning; Daily yoga practices for a healthy body; Yoga Pose: Paschimottanasana (Seated forward bend); how to do it and its benefits and precautions and contraindications
Yoga Pose: Paschimottanasana (Seated forward bend); This asana helps in rising the flexibility of the hamstrings and hips and elongates the spine; image credit: iStock


 The list of daily yoga practices comes in number (8) only a few more to add to the daily yoga routine. This asana helps in rising the flexibility of the hamstrings and hips and elongates the spine.

The term is Paschimottanasana originated from the Sanskrit word 'paschima', which means the back of the body, and the word 'uttana' which means 'straight or extended'.

Procedure: 

First of all, sit in Padmasana (lotus position). Unfold each of your legs forward. The paws of the two legs should be joined together. Straighten your torso as well and your feet and torso should have an angle of 90 degrees. Put your hands on your knees then Take a deep breath and slowly move the hand forward and hold the toe of your foot. Stay here for some time and take 2-3 deep breaths. Slowly fold the elbow and slowly rest the elbow on the ground. Now touch your forehead on your knees, stay for some time and breathe in and out. Now slowly leave this yoga pose.

 Benefits:

  • Stretches hamstrings and gluteal muscles (butt and outer hips), quads,              abdominals, and knee joints.
  • Cures diseases associated with the gut, and liver.
  • It cures all diseases associated with respiration.
  • Strengthen your torso, thighs, elbow shoulder, and neck.
  • Posture helps to overcome stress, anxiety, and depression.
  • Paschimottanasana will increase concentration and focus.
  • Cures all urinary-related diseases.
  • Beneficial for women those who have period disorder problems.
  • Elongates the spine once finished proper alignment. 
  • Builds strength within the shoulders.
  • Strengthens biceps, if done with bent arms, and triceps, if done with straight arms.

 Precautions and Contraindications:

  • If you suffer from the herniated vertebra discs, don't bend forward completely.
  • If you've got sciatica, bend your knees to safeguard the low back or skip the yoga pose altogether.
  • Hamstring injuries can cause discomfort during this yoga pose. Rather than practicing this with straight legs, bend your knees.
  • If you've got an abdominal hernia, then you should not do this yoga pose till you're cured.
  • The person who has high B.P, blood pressure, neck pain, should not pose it.
  • Even the one who has heart disease should not do this yoga pose.
  • Pregnant women should not do this yoga pose because that will lead to bad results for the child.
  • Do not put an excessive amount of stress on the body while forward bend.

 

9. Balasana (Child's Pose)


Basic Yoga poses to start in the beginning; Daily yoga practices for a healthy body; Yoga Pose: Balasana (Child's pose); how to do it and its benefits and precautions and contraindications
Yoga Pose: Balasana (Child's pose); Restful posture helps let go and surrender; image credit: iStock


The list of daily yoga practices comes in number (9). This restful posture helps you let go and surrender quite a refreshing daily yoga routine to add. It restores vitality physically, mentally, and emotionally. Insert the pose between challenging asanas, and practice with closed eyes, listening to the sound of your breath.

The term is Balasana originated from the Sanskrit word 'bal', which means child.

Procedure:

First, sit in the Vajrasana (Diamond pose) posture. Straight the spine and straight the head. Take a deep breath, and bend your torso from the hipline. Slowly move your upper body down towards your knee. When you make down your head, at the same time place your hand backward. The inverted part of your hand should touch the ground. Try to touch your head to the ground. This is the final position of Balasana. In this position, you look like a child in the womb of the mother. Keep this for 15 seconds if you are a beginner and for an expert at least 1 minute. Slowly return to the original position.

Benefits:

  • Stretches back muscles.
  • Helps tone your pelvic muscles.
  • Creates space for your sciatic nerves and can help relieve SI joint / lower back pain.
  • The shape of the yoga pose encourages introspection and contemplation.
  • Is a passive opening for your hips.
  • Stretches your quadriceps, knees, and the fronts of your shins and ankles.
  • Elongates your lower back.
  • Helps in alleviating stress and anxiety.
  • Increase the stretch in your hips and ankles and the strength in your arms, shoulders, and back.
  • Relaxes muscles across the front of your body (like your abdominals and chest), which can get tight because of sitting and working.
  • Supports the lengthening of your quads, glutes, and the front of your ankles and shins.

Precautions and Contraindications:

  • If you have knee or ankle injuries, you may prefer to substitute a different resting yoga practice such as Savasana.
  • People with very weak hips or lower back muscles should go for Virasana yoga practice to help to build strength before attempting Balasana.
  • The shape of the yoga pose encourages your pelvic floor to relax. If you have incontinence or diarrhea it is advisable not to do.
  • When we bend forward do not put any extra stress on our spine.
  • Your head should touch the ground completely while leaning forward.
  • Your hands should be backward and touch the ground inverted.
  • Do not bow for more than 30 seconds.
  • Pregnant women, high BP patients, heart patients, hernia sufferers, and cervical patients should not do this asana.

 

 10. Sukhasna (Easy pose pleasant pose)


Basic Yoga poses to start in the beginning; Daily yoga practices for a healthy body; Yoga Pose: Sukhasana (Easy pose pleasant pose); how to do it and its benefits and precautions and contraindications
Yoga Pose: Sukhasana (Easy pose pleasant pose); Comfortable position for pranayama; image credit: iStock


The list of daily yoga practices comes in number (10). Sukhasna is a comfortable position for pranayama and meditation. It gives the practitioner a centering effect. All the other asnas are done to eventually make the body feel comfortable to be able to sit in this position for meditation. This asana takes the yoga practice beyond its physical dimension and helps you get in touch with your spiritual side.

The term is Sukhasna originated from the Sanskrit word 'sukh', which means pleasant. For spiritual practices one must add this in daily yoga routine.

Procedure:

First of all, you should sit in an open field or open space. Now you sit with a quartet. Your waist should be perfectly straight and your face should be forward to place both your hands on the knees. Close your eyes and start breathing and exhaling. Focus all your attention on the breath and slowly eliminate the thinking from your mind. Slowly, your eyes and brain will be cooling. This is the last state of Easy Pose, now remain in this state for at least 1 minute. Now slowly come out of this posture. Practice this yoga Sukhasana at least 5 to 10 times daily.

 Benefits:

  • Beneficial for your mind. It calms your mind.
  • Students must do this yoga practice as this pose develops their mental development and improves their memory and concentration.
  • Type of glow begins to appear on the woman's face.
  • A yoga practice develops positive energy in the body.
  • Whether it is stomach or foot, eliminate all types of disease from the root.
  • Acts as a preparatory yoga pose in mediation learning.
  • Important for pregnant women, it removes stress from their brain which makes the baby healthy.
  • Helpful in correcting all minor diseases.

 Precautions and Contraindications:

  • A patient with knee complaints should do this yoga carefully. Knee pain may increase if precautions are not taken.
  • The patient with headache and insomnia should not do sukhasana as it affects their mind.
  • Patients with piles, fistula, and the hernia should not do the easy pose.
  • High BP patients should pay special attention while performing yoga practice.
  • If you have pain in your neck and back, do not go for this yoga pose.

 

 Summary

Yoga is an ancient practice that we are following and it has changed over time.

We are using modern yoga emphasizes poses that are designed to stimulate inner peace and physical energy. It is revolving around cultivating mental focus and expanding spiritual energy.

We have learned ten basic yoga poses to do for daily routine in detail in this article.

Making habit of daily yoga practice for a healthy body can support to have a balanced, active lifestyle.

read more..


3 Comments

Post a Comment