Yoga – Improve Your Health With 20 days Challenge
Yoga is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India. Yoga is one of the six orthodox philosophical schools of Hinduism. There is a broad variety of yoga schools, practices, and goals in Hinduism, Buddhism, and Jainism. The art of practicing yoga helps in controlling an individual’s mind, body and soul. It brings together physical and mental disciplines to achieve a peaceful body and mind; it helps manage stress and anxiety and keeps you relaxing. It also helps in increasing flexibility, muscle strength and body tone.
Yoga helps in reducing stress level and tension in the physical body. – It helps in the attainment of perfect equilibrium and harmony. – It helps in weight loss. – It increases flexibility and muscle strength. Because there are so many different kinds of yoga practices, it is possible for anyone to start. “Whether you’re a couch potato or a professional athlete, size and fitness levels do not matter because there are modifications for every yoga pose and beginner classes in every style,” says Dr. Nevins. “The idea is to explore your limits, not strive for some pretzel-like perfection. It is a great way to get in tune with your body and your inner self.”
The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” explains Dr. Nevins. “Yoga can also lower blood pressure and reduce insomnia.”
Other physical benefits of yoga include:
- increased flexibility
- increased muscle strength and tone
- improved respiration, energy and vitality
- maintaining a balanced metabolism
- weight reduction
- cardio and circulatory health
- improved athletic performance
- protection from injury
Here are some Yog Asanas which you can try for the next 20 days .
Naukasana (boat pose)
Lie down on your back with your legs together. Keep your hands on the thighs or next to the thighs on the floor. Inhale and raise your head, arms and head in a straight line off the floor at a 30-degree angle. Keep the toes pointing upward. “This asana increases the efficiency of abdominal muscles, is good for digestion, and reduces belly fat.
aschimottanasana (head to toe)
Sit with your outstretched legs and flexed toes. Inhale and raise your arms. Exhale and pull the navel in. Stretch the spine forward from the hips. Hold the toes with your hands, bending the elbow outward or downward. In the final position, your awareness should be on your abdominal breathing. “Paschimottanasana stretches the calf and hamstring muscles, which helps for better circulation.
Ardha matsyendrasan (half spinal pose)
Sit straight, stretching your legs in front of you. Bend your left leg and try to touch your feet to your right buttock. Bring your right leg outside of the left knee. Touch your feet to the ground. Keep your spine erect. Exhale and turn your upper body to the right. Hold your right feet with the left hand and place your right hand on the spine. This asana makes your spine more flexible and strengthens your side muscles, says Dr Kutteri. It also tones the abdominal muscles and opens up the chest area.
Dwi Pada Uttanasana (both leg raise pose)
Lie down on your spine, with hands placed next to the buttocks or under the buttock (palms downward). The legs should be straight and toes flexed. Inhale and raise both legs at a 90-degree angle while expanding the abdomen out. Exhale and raise both legs to a 45 or 30-degree angle while contracting the abdomen. Do 5-8 movements and then hold the legs at each angle for 5-7 abdominal breaths.
Viparita Karni (Inclined pose)
Lie straight on your back. Join both the legs and lift them up. Take the legs slightly behind to lift your lower back. Support the back by placing the palms on the lower back with elbows on the ground. Keep the legs perpendicular to the floor and your back inclined at an angle of 45-60 degrees with the floor. Breathe normally. Begin with 1-minute and then slowly increase the duration of practice to 10 minutes. “Your digestive system will get strengthened by regular practice of this exercise. Your appetite will increase.