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Showing posts with label Basic Yoga for Stomach. Show all posts
Showing posts with label Basic Yoga for Stomach. Show all posts

Basic Yoga - The Bow Pose :Strengthen Your Back

Posted by AJ Wednesday, February 8, 2012 0 comments

This yoga pose expands the chest, mobilizes the entire spinal column, and can be a welcome change to the usual movement of your body. The Bow Pose is a good exercise to improve posture and strengthen the back muscles.

STEP 1: Lie on your stomach, arms on your sides, and palms facing upward.


STEP 2: Bend your knees. Bring your heels near your buttocks.



STEP 3: Reach back with your arms and grasp your ankles. Let your weight rest on your stomach and not on your pelvis.


STEP 4: Raise your knees further by pulling your ankles with your hands. 




Continue breathing regularly and try to increase the stretching in the chest and the backward bend for a relaxed body and mind. If you like you can end this exercise by letting go of your legs without letting them move towards the floor and building up some extra strength by "floating" over your Yoga Mat.

 Have an Ageless Body & a Timeless Mind.

 Thanks,

 AJ

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Basic Yoga : Cobra Pose - Heal Lower Back Pain

Posted by AJ Monday, February 6, 2012 0 comments


The Cobra Pose or Bhujangasana is a great exercise for people with lower back aches. This posture decreases stiffness in the lower back, enlarges the chest, and strengthens the arms and shoulders. This Asana is also good to combat menstrual irregularities, and it helps relieve stress. 

Learn how to perform the Cobra Pose in this section.

STEP 1: Lie on your belly, while your head rests on your lower arms.





STEP 2: Raise your forehead, look upwards and stretch your hands backwards. Let your weight rest on your chest.




STEP 3: The head falls a little backwards towards your back and the backward movement proceeds from the neck and the chin. Move your belly further backward as if someone is pulling your arms. The weight is more and more shifted towards the belly and the lower back does the real work. 


STEP 4: If you cannot raise your chest any further, put your hands and arms next to your chest on the mat without losing the bend. Stretch your arms so that they stand perpendicular on the floor and at the same time turn your arms a little inward. Relax your lower back and bear your weight with your arms.


STEP 5: The buttock muscles remain relaxed during the exercise. Move your chest further upwards with every breathing out. Do this in a relaxed way instead of using force. You can tilt your head back. The shoulders are broad in front and the shoulder blades remain low. 



Build up the exercise in a quiet way. When the lower back is stiff, this exercise may cause the lower back to feel a little painful and uncomfortable. This is normal and will pass away as the stiffness decreases. In spite of the uncomfortable feeling that you may sometimes experience, this exercise is highly recommended for people with a stiff lower back or pain in the lower back.

Have an Ageless Body and a Timeless Mind

Thanks,

AJ

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Basic Yoga : Wind Relieving Pose - Vatayanasana

Posted by AJ Sunday, February 5, 2012 0 comments

In continuation to my earlier posts on Basic Yoga, here I am explaining about the Wind Relieving Pose or Vatayanasana. This Yoga for is very simple and it has a very effective role in purifying your stomach and body at large. Due to irregular food habit and unhealthy life style most of the people suffer from gastric in the intestine and as doctors says if it exist for prolong period it may leads to many severe ailments. In yoga it is considered to free your intestine and stomach from all such gases will purify your body and with regular practice of this asana it will heal your gastric problem permanently.


This wind relieving pose also help you in healing stiffness in your spine. So, for most of the people who are working at office constantly sitting for hours doing this asana after the work is really more then a solution.


How to do it ?


STEP 1: Lie on the Yoga Mat.

STEP 2: Raise your left knee.
STEP 3: Wrap your hands around your left knee.
STEP 4: Raise your head towards your knee. Breathe, release. Repeat with the right leg. You can also do the rocking motion slowly with rhythm. 

Remember that while practicing the Wind Relieving Pose, resist the tendency to raise the lower back or buttocks off the ground and try to keep the leg that is on the mat as straight as possible. 

Aside from releasing unwanted gases from the intestines and stomach, the exercise will also massage the abdominal organs.

Have an Ageless Body and  a Timeless Mind.

Thanks,

Ajay



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Basic Yoga: Sun Salutation - Surya Namaskar

Posted by AJ Saturday, February 4, 2012 0 comments

SURYA NAMASKAR - SUN SALUTATION : HOW TO DO IT ?

In continuation to my earlier posts The Most Hazardous Fat On Your Stomach and Basic Yoga Asanas For Stomach , in this post and subsequent post I am going to explain the exact procedure of the basic yoga asanas.

As explained in my previous post Basic Yoga Asanas For Stomach the Surya Namaskar or Sun Salutation is the most basic and most powerful for of  yoga. Rightly practices regularly it empower you body and mind with infinite energy.

HOW TO DO IT ?


The Sun Salutation Pose or Surya Namaskar is a flowing series of 12 poses which help improve strength and flexibility of the muscles and spinal column. This pose also warms up the body and tones the abdominal muscles. So take your yoga accessories and learn how to perform the Yoga Sun Salutation Pose easy-to-follow steps. 



STEP 1: Stand on your yoga mats and start with theYoga Mountain Pose. Bring your palms together in prayer position. Exhale.







STEP 2: As you inhale, raise your arms overhead, keeping your palms together.











STEP 3: Exhale and then bend forward until your hands touch your feet.











STEP 4: As you inhale, step the right leg back, arch back and lift your chin.









STEP 5: Exhaling, step the left leg back into plank position. Keep your spine and legs in a straight line and support your weight on hands and feet.








STEP 6: Retaining the breath, lower your knees, your chest and then your forehead, keeping your hips up and toes curled under.






STEP 7: Inhaling, stretch forward and bend back. Keep your arms straight.











STEP 8: Exhaling, curl your toes under, press down into your heels, and lift your hips.






STEP 9: As you inhale, bring your right leg forward, with the top of the foot stretched out flat on the floor, and lift your chin.









STEP 10: Exhale and then bend forward until your hands touch your feet.







STEP 11: Inhaling, stretch your arms forward and over your head. Slowly bend backward from the waist.








STEP 12: Exhaling, gently come back to Tadasana.







As with all other Yoga Exercises and poses, make sure to perform the Sun Salutation Pose correctly to achieve optimum results. 

Have an Ageless Body and a Timeless Mind.

Thanks,

AJ

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Basic Yoga Asanas For Stomach

Posted by AJ Wednesday, February 3, 2010 0 comments


Basic Yoga Asanas For Stomach

Yoga Poses (Asanas) are one of the 8 limbs of yoga practice. This includes breathwork, meditation, the Yamas and Niyamas.


The effects of asana practice are normally quite instantaneous. Then again, in some cases, asanas will reveal their real potency only after patient, long-term commitment to practice. These asanas also help pre-menopausal and post-menopausal women dispose of that intra-abdominal fat. In the process they also lower their risk for some chronic illnesses. Basic Yoga asanas for stomach include:


1. Surya Namaskar – Sun Salutation

2. Pawanmuktasana – Wind relieving pose

3. Bhujangasana – Cobra pose

4. Dhanurasana – Bow pose

5. Paschimottanasana – Seated head to knees pose

6. Uddiyana Bandha – The Abdominal Lift

7. Dandayamana-Dhanurasana – Standing Bow Pulling Pose

8. Uttanasana – Forward Bend or Extension

9. Sarvangasana – Shoulderstand




 
Surya Namaskar is best done in the early mornings, since the morning and evenings the sun tends to radiate more ultraviolet rays. Even in the Western world, medical practitioners are making use of suns rays as a powerful therapeutic agent. This is more so in the treatment of diseases. is a flowing process of Yoga poses and breathing techniques. It helps burn abdominal fat, lends elasticity to the spine and limbs while enhancing breathing capacity.


Essentially, Surya Namaskar consists of twelve spinal positions. Each one stretches a variety of ligaments and gives different movements to your spinal column. This is because it is bent, alternatively, forward and backward with deep breathing.


However it is important to be kind to oneself when practicing yoga. It is important to go slowly, particularly at the start. Just as importantly, listen to your body. Your body knows what it can do and how far it can go. If it your body tells you to stop, then you must stop there an d then. Never push your body. Remember that Yoga is far from a competitive sport where you earn points for tying in with a picture in a book (or on a website). If you push your body too hard, you will definitely not enjoy your practices. Further, you might even harm yourself. As far as possible, in Yoga work with an experienced and qualified teacher. You can also use books, videos and websites to supplement your classroom instruction. Above all, stick to your practices. Don’t give up too soon. Remember, practice makes perfect and you will feel better.


Have An Ageless Body & A Timeless Brain.


Thanks,

AJ

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The Most Hazardous Fat On Your Stomach

Posted by AJ Tuesday, February 2, 2010 0 comments

The Most Hazardous Fat On Your Stomach : Understand Your Fat Belly

Most of the people I know are worried about their growing stomach and the continuous fat deposition on it. While we are living in a age where sporting a six-pack abs is a style statement still most of the people are having a big round stomach, while others are start gaining it. But it’s a good sign that now most of them are considering this growing stomach as an indication of future medical complicacies and that true.



While most of the people are doing numerous activities to keep their stomach in shape, I come up with solution through YOGA.


Beginning with this post in a series I will post some of the most simple and most effective “Yoga Asanas” to control your stomach and lead a fore ever youthful life.


Lets understand the basics of fat on the belly:



The most hazardous fat is buried around the organs, deep within one’s belly. Also, when stress levels are high, abdominal fat goes up. Abdominal fat works differently from fat in other parts of the system. This fat has more blood supply besides having more receptors for cortisol. This is a stress hormone. Cortisol levels increase and decrease all through the day. However when one is under continual stress, the amount of the hormone produced remains high. With high stress and, subsequently, high cortisol levels, there is more fat set down in the abdominal area as there are more cortisol receptors there.

Yoga poses (asanas) are one of the 8 limbs of yoga practice. This includes breathwork, meditation, the Yamas and Niyamas.

In a series of post I will share "Basic Yoga for Stomach" with all of you.

Have An Ageless Body & A Timeless Mind.

Aj

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I am A Fitness Enthusiast & A Laws of Attraction Practitioner. I love to learn and share the way of keeping mind, body & Soul young, agile, dynamic and ever motivated. I believe in "every desire of heart can be a living reality if we truly understand and take care of our body & Soul and the Universe at large". Life is all about making everyday count and making it better & better. Having an Ageless Body and a Timeless Mind with total abundance of Joy, Happiness, Laughter. With my blogs I share my thoughts, learning & ideas to a better life "A Life in Total Awesomeness".

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