45 minutes Yoga session for your daily practice

Yoga is a best form of exercise to incorporate in your daily schedule. Yoga Asanas are easy to do, can be done by every age group and its benefits are multiple. With only practice of Vajrasan on daily basis, you get ample amount of benefits like - it increases strength of your thighs, increases flexibility of hip, ankle and knee joint; increases blood flow towards digestive organ thus eases digestion also strengthens muscles of pelvic area helps uterus to come back to normal after delivery and cures PMS. So, if you incorporate 4-5 Asanas + Pranayama on daily basis or at least thrice a week would surely take your fitness to highest level.

Basic rules before you start your regimen:

·       Never practice Asanas on a heavy stomach

·       Practice preferably 2 hours after your breakfast and 4 hours after your lunch

·       When you are following the workouts, there is a possibility that you may, initially, feel a certain amount of dizziness. This is very common among people who do not exercise regularly.

·       It is very important to know how to breathe while doing the asanas. You need to inhale while getting into a posture in which you have to bent backwards, exhale when you are bending forward, and then breathe normally while holding the Asana.

·       There should be a break of at least 10 seconds between each Asana.

·       Never overstretch a body while doing any Asana and do it with absolute ease.

·       After a session, maintain a gap of 45 minutes before having any food.

 

Most of the time we end up doing wrong practices and feels wastage of time, therefore right Asanas if included will make you feel energetic post the session. A simple guide of a Yoga session is as follows:

Daily 45 minutes session

·       20 minutes slow walking on the treadmill at 4.5 km/hr

·       Warm up exercises

·       2 Surya Namaskars

·       2 Surya namaskars with 10 sit ups

·       Naukasan: Hold for 10 seconds, 2 sets

·       Bhujangasan: Hold for 10 seconds, 2 sets

·       Bhadrasan: Hold for 10 seconds, 2 sets

·       Janushirsasan: Hold for 10 seconds, 2 sets

·       Natrajasa: Hold for 10 seconds, 2 sets

·       Ujjayi pranayama

·       Shavasan: 5 minutes relax

Instructions to follow correctly to practice Asanas:

1.       Naukasan: lie down on your back with your feet together and palms resting on your thighs. Inhale and raise both legs up, then raise upper body off the floor. Hold for some time (ideally 10-15 minutes) while breathing normally keeping your hands parallel to the floor. Return to the original position slowly.

2.       Bhadrasan: Sit on the floor putting the soles of your feet together, hold your toes and slowly move your knees up and down a few times to loosen the inner thigh; then hold your feet with both hands and press your knees towards the floor and hold the position for 10 seconds while breathing normally, then slowly come back to normal.

3.       Bhujangasan: lie on a prone position, legs together, toes together and pointing outwards, hands by the side of body, palms facing upwards, and forehead on the floor. Now bend hands and elbows, place the palms on the floor near each side of shoulder. Inhale and raise your chin, turn your head upwards as much as possible and raise your upper body up to the naval. Try to keep the palms off the floor by tucking the elbows close to the body. Hold this for 10 seconds breathing normally, then while exhaling come down to the original position.

4.       Janu-shirsasan: sit on the floor with legs stretched in front, keeping the back straight and the hands by the side. Bend your right knee and place your right foot on the inner thigh of the left leg. Inhale and raise both the hands upwards, and then exhale slowly bending forward and hold the ankle of the right leg. Try and place your forehead on the knee and try to touch the elbow on the floor. Hold it there for 10 seconds, breathing normally. Repeat the same with other leg.

5.       Natrajasan: stand straight with your feet together, and hands by the side of your thighs. Bend your right knee, holding the ankle with the right hand behind the body. Balance on the left leg and make sure that the knee of the left leg is straight. Now raise your left hands in front of you. Raise and stretch the right leg backwards slowly, as high as you can, making sure that the right hip is not twisted and the leg is raised directly behind the body. Hold this for 10 seconds in a comfortable position, breathing normally, and slowly come back to the original position.

6.       Ujjayi Pranayam: Sit straight in any meditative or comfortable posture. Now inhale slowly and deeply the nose and while exhaling, contract the air passage (throat) and exhale slowly with a whispering sound.