Hyderabad: Everyone realises how important it is for our health to practice Yoga Asanas or any form of exercise. But most people can't do Yoga or exercise regularly due to their busy schedules, and hesitation due to the misunderstanding that Yoga Asanas are very difficult to perform.
Meenu Verma, a Yoga Guru and fitness expert from Bangalore, says Yoga is not just beneficial if you perform complex Asanas, but simple Asanas are also very beneficial to the physical as well as the mental health. Doing simple Yoga Asanas, along with necessary stretching for the muscles also proves beneficial for concentration and mental peace. She says that practising such Asanas daily for just 20 to 30 minutes, which causes stretching of the whole body, can be very beneficial for overall health.
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She explains that there are many such simple Asanas in Yoga, which are very easy to practice and performing them does not take much time. According to our expert, some of the simple Yoga Asanas that can be practised daily for the benefit of physical and mental health are as follows:
Trikonasana:
- To do this Asana, stand straight while keeping a distance of about three feet between your feet.
- Make sure your knees are straight and your feet are pointing out.
- While looking in front, raise both your arms straight, stretching your shoulders.
- Rotate the right leg to the right side.
- Exhale and keep your hands in the same position, while slowly bending towards the right.
- Now try to move your hands down as much as possible, and try to touch the knee of the right leg with the fingers of the right hand.
- Make sure that your left hand is in parallel with your right hand i.e. the left hand should be in the air.
- Stay in this posture for 10-30 seconds while breathing normally.
- Now return to the old position and perform this action from the left side.
Tadasana:
- Stand up straight.
- Make sure your spine is straight.
- While breathing in, raise both your hands upwards and after moving them up, join your palms together in the posture of a Namaskar.
- Exhale once and while breathing in again, try to stand on your toes by stretching your hands upwards and lifting the ankles of the feet above the ground.
- Repeat this action 10 to 15 times, then return to the normal position.
Uttanasana:
- Make sure to stand up straight.
- Take a deep breath and raise both your hands upwards.
- Now try to touch your feet with your hands while bending forward from the hip.
- As far as possible, try to keep the leg and spine straight in this position.
- Take deep breaths while staying in this posture for about 20-30 seconds. Then come back to your normal position.
Balasana/Child's pose:
- Sit on a Yoga mat or the bed by kneeling on the floor in the posture of Vajrasana.
- Make sure that the thumbs of both feet are very close.
- Now spread your knees according to the width of the hips.
- Then take a deep breath and stretch both your hands forward.
- Now while exhaling, bend forward from the waist.
- Now, keeping your torso between your thighs, try to stretch your hands slowly as far forward as you can.
- Now in this state, resting your shoulders on the floor, stop for a few moments.
- Keep in mind that during this your spine should be straight.
- Stay in this position for a few seconds and then come back to the old position by raising the upper part of your body.
Margariasana/Cat-Cow Pose:
Margariasana/Cat-Cow Pose - Sit in Vajrasana on a flat ground or Yoga mat.
- Stand on the knees keeping an equal distance of shoulder length on both feet.
- Now bend your waist forward and rest your hands on the ground.
- Make sure your arms are shoulder-width apart, and your posture looks like a table.
- Now take a deep breath, and put downward pressure on your waist. In this position, your back will look like the letter C.
- Then while exhaling, stretch your spine upwards towards the sky.
- This process can be done up to 30-35 times.
Meenu Verma explains that regular practice of these Yoga Asanas not only helps in keeping the muscles of the body healthy but also reduces stiffness and tension in the muscles increases flexibility, and increases energy in the body, which prevents laziness and lethargy. These also help the circulation of blood in the body and maintain blood pressure. People of all ages can easily do these Asanas. But it is very important that the Asanas, whether simple or complex, should be practised under the supervision of a trained instructor or only after learning from them.
People who have diseases or problems related to bones and muscles, people who have suffered an injury due to an accident or any other reason, or are recovering from injury and who have undergone any kind of surgery, should consult a doctor before practising these Asanas or any kind of exercise.
