21st JUNE: BOON TO THE HUMANITY
INTERNATIONAL YOGA
DAY
Many
of us are practicing yoga individually at their homes and have felt the
benefits of practicing it.
The
word ‘YOGA’ is derived from Sanskrit
which means to join or to unite.
Today
is the day which was declared an international yoga day with the motto of
spreading awareness about the importance and effects of yoga in common mass.
On December 11, 2014, at the initiative of
Prime Minister Narendra Modi during his UN General Assembly address on
September 27, 2014, the United Nations declared June 21 as the International
Day of Yoga (IDY) or World Yoga Day. After this the first
International Yoga Day was observed around the world on 21 June, 2015. The
ministry of AYUSH had made necessary arrangements in India for around 35,985
people, including India’s honorable Prime-minister Narendra Modi and
dignitaries from 84 nations. They performed 21 asana (yoga postures) for 35
mins at Rajpath in New Delhi.
GENERAL MOTTO BEHIND THIS DAY:-
Yoga
itself means to be united and to be one with the cosmic whole.
It
is not just about practicing yoga postures it is more about your inner harmony.
For instance, it is all about your breathing process, peacefulness of mind and
flexibility of your body.
Anybody
can practice any kind of yoga postures but if you are not feeling comfortable
with that posture/asana than it will be mere exercise not yoga.
Any
Change in your inner being will be reflected on your face, in the shine of your
eyes, in your energy and the change within you will be felt by your near ones.
When
very sincerely such a huge mass of people will practice yoga then as an effect of
it very positive vibes are generated around the globe and this will help in
raising collective consciousness.
Yoga
is kind an antidote to our negativity and helps to move towards positivity.
HERE ARE FEW OF THE YOGA ASANA/ YOGA
POSTURES ARE VERY FRUITFUL IF YOU CAN MANAGE THEM YOUR DAILY ROUTINE:
- SITTING ASANAS:
- VAJRASANA
- YOGA MUDRA
- MATSYA ASANA
- STANDING ASANAS:
- TADA ASANA
- PADHASTA ASANA
- LYING ASANAS:
- BHUJANGASANA
- SHALABHASANA
The Above mentioned asana are very basic and
can be easily practiced by beginners. Please don’t by pass your limitations. It
may cause harm and will not be fruitful.
As a well-wisher of yours and being a
responsible citizen of this country I am going to celebrate today and hope you
all will also be a part in spreading positive vibes.
We love our country and moreover.
We love our planet earth.
1.
VAJRASANA (THUNDERBOLT POSE)
Stand on the
knees with the feet stretched backward and big toes crossed.
The knees
should be together, heels apart.
Lower the
buttocks onto the insides of the feet, the heels at the sides of the hips.
Place the
hands on the knees, palms downward.
DURATION:
Practice
vajransana as much as possible, especially straight after meals for at least 5
minutes to enhance the digestive function.
CONCENTRATION:
On the
normal breathing process, this will bring tranquility to the mind if practiced
with the eyes closed.
NOTE:
Vajrasana is
the prayer pose of the Muslim and the meditation pose of the Japanese
Buddhists.
BENEFITS:
Vajrasana alters the flow of blood and nervous impulses in the pelvic and visceral regions.
2. YOGA MUDRA
(THE PSYCHIC UNION POSE)
Sit in padmasana and close the eyes.
Relax the body for some time,
breathing normally.
Hold one wrist behind the back with
the other hand.
Slowly bend the trunk forward until
the forehead touches or nearly touches the ground.
In the final position try to relax the
whole body as much as possible.
Slowly return to the starting position.
BREATH:
Inhale slowly and deeply in the
starting position.
Exhale while bending forward.
Breathe deeply and slowly in the final
position.
Inhale while returning to the starting
pose.
DURATION:
Try to remain in the final position
for a few minutes. If you are unable to stay in the final pose for more than a
short time, repeat the asana a few times.
CONCENTRATION:
Spiritual: on manipura chakra.
Physical: on the back, abdomen or
breathing process.
PRECAUTIONS:
Do not strain back, ankles, knees or thighs by forcing the muscles to stretch more than their flexibility will permit.
BENEFITS:
This is an excellent asana for
massaging the abdominal organs and removing many aliments connected with this
part of the body, including constipation and indigestion.
This asana is powerful for awakening
the manipura chakra, which is located in the spine behind the navel. This
center is one of the prime seats of energy in each individual.
3.
MATSYASANA (THE FISH POSE)
Sit in padmasana. Ben backward,
supporting the body with the arms and elbows, until the crown of the head
touches the ground. Hold the big toes and rest the elbows on the floor. Arch back
as much as possible. Remain in the final pose up to 5 minutes. Do not strain.
BREATH:
Breathe deeply and slowly in the final
pose.
People with infected tonsils or a sore
throat can do sheetkari pranayama in the final pose.
CONCENTRATION:
Spiritual: on manipura or anahata
chakra.
Physical: on the abdomen, chest or
breath.
BENEFITS:
This asana stretches the intestines
and abdominal organs, and is very useful for all abdominal illnesses.
4. TADASANA (THE HEAVENLY STRETCH POSE)
Stand erect with the feet 4 to 6
inches apart. Raise the arms overhead with the palms facing upward, fingers
interlocked and look up at the hands.
Lift the heels and feel as though you
are being drawn upwards.
Completely stretch the body.
Slowly return the heel to the ground.
BREATH:
Hold the breath while on tiptoe.
BENEFITS:
Tadasana develops the rectus abdominal
muscles and stretch the intestines.
It promotes proper spinal bone growth
and clears up congestion of the spinal nerves at the points at which they
emerge from the spinal column.
Walking 100 steps in tadasana after
drinking 6 cups of water clears up non-chronic intestinal blockage.
Beneficial during the first six months
of pregnancy.
5. PADA HASTANA
(THE FORWARD BENDING POSE)
Stand with the trunk the erect and the
hand beside the body. Slowly bend the head forward, then the upper trunk should
bend forward as though there are no muscles in the back. Place the fingers
underneath the toes or touch the palms to the ground. It this is not possible
then to the ground or dynamic form bring the fingertips as near to the ground
as possible. Try to bring the forehead to the knees.
Maintain this pose up to 1 minute then
slowly return to the starting position.
BREATH:
Exhale as you bend forward.
Breathe slowly and deeply in the final
pose.
Inhale as you return to the starting
point.
CONCENTRATION:
On relaxing the back muscles or on the
breath.
BENEFITS:
Removes excess fat, eliminates
constipation and indigestion. Max the spinal column and back muscles lose and
supple. It directs a good flow of blood to the brain and facial organs.
6. BHUJANGASANA
(THE COBRA POSE)
Lie down on the stomach with the legs straight and the feet extended. Place the palms flat on the floor under the shoulders. Rest the forehead on the ground and relax the body. Slowly raise the head and shoulders without using the arms, only utilizing the back muscles. Now bring the arms, into action and slowly bend the back as much as possible without strain until the arms are straight. Keep the navel as near to the ground as possible. Hold as long as comfortable.
Practice up to 5 times.
BREATH:
Inhale while raising the body from the
ground.
Breathe normally in the final pose. If
the final pose is held for a short time, retain the breath inside.
LIMITATIONS:
People with peptic ulcers, hernia,
intestinal tuberculosis or hyperthyroidism should not do this asana.
BENEFITS:
Helps remove female sexual disorders
such as leucorrhea, dysmenorrhea and amenorrhea. It tones the ovaries and
uterus, stimulates the appetite and eliminates constipation. It is beneficial
for all abdominal organs, especially the liver and kidneys.
It relocates slipped discs, removes
backache and keeps the spine supple and healthy.
7. SHALABHASANA
(The Locus Pose)
Lie
on the stomach with the hands under thigh, palms facing downwards. Stretch the
legs and tense the arms. Raise the legs and abdomen as high as possible without
bending the legs. Practice up to 5 times.
Breath:
Inhale
deeply in the prone position. Retain the breath inside while raising the legs
and abdomen. Exhale while returning to the starting position.
Concentration:
Spiritual-
On vishuddhi chakra
Physical-
On the abdomen, lower back or heart.
Limitations:
Not
to be practiced by sufferers of peptic ulcer, hernia, intestinal tuberculosis
or weak heart.
Benefits:
This
asana tones and adjust the liver and other abdominal organs, especially the
intestines, pancreases, and kidneys.
Strengthens
the lower spine & heart, and tones the sciatic nerves.
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Very informative for beginners to start with! 😊
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