Ten basic but most useful Yogasanas Reviewed by Momizat on . Herbal Chikitsa Yoga offers physical, mental, and spiritual practices or disciplines that help us lead a peaceful and harmonious existence. There are many Yogas Herbal Chikitsa Yoga offers physical, mental, and spiritual practices or disciplines that help us lead a peaceful and harmonious existence. There are many Yogas Rating: 0
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Ten basic but most useful Yogasanas

Ten basic but most useful Yogasanas

Herbal Chikitsa

Yoga offers physical, mental, and spiritual practices or disciplines that help us lead a peaceful and harmonious existence. There are many Yogasanas useful in attainment of not only physical and mental health but also complete peace of body, mind and soul together.
Here are 10 basic but key asanas essential for beginners:
Bhastrika Pranayam

Procedure: Take deep breath and then completely breathe out.
Duration: Continue this exercise for minimum of two minutes to a maximum of five minutes.
Benefits: Maintains heart, lungs and brain and treats depression, migraine, paralysis, neural system and increases aabha.

Kapal Bhati Pranayam

Procedure: Push air forcefully out so that stomach goes in.
Duration: Start with 30 times or one minute and increase the duration up to five minutes and later up to 10 minutes maximum.
Benefits: Increases aabha and tej. Helps cure obesity, constipation, gastric, acidity, Croesus(liver), hepatitis B, uterus, diabetes, stomach problems, cholesterol, allergic problems, asthma, snoring, concentration and even cancer and AIDS.
Tips: Heart beat and high blood pressure patients and weak people should do it slowly.
Swami ji says “Dharti ki sanjivini hai kapal-bhati pranayam” (kapal-bharti pranayan is the life giver of the earth) and that it “cures all diseases of the world”.

Anulom Vilom Pranayam

Procedure: Hold your right nasal with thumb while breathing in with left nasal before opening right nasal and closing left nasal with middle and ring finger and breathe out from right nasal. Then, breathe in from right nasal closing right nasal and open left and breathe out and in with left nasal. Continue the process for some time.
Duration: At least 10 minutes.
Benefits: Helpful in high blood pressure, heart blockage, vata-cuph-pita, arthritis, cartilage, bent ligaments, sinual fluid reduced, parkinson, paralysis, neural related, depression, migraine pain, asthma, sinus, allergy
Tips: Breathe into lungs not stomach. No organ in stomach absorbs oxygen. Do not hurry. Do it slowly. Rest whenever needed (in any pranayam).

Sarvangasan

Method:
• Lie on your back with arms alongside. Raise both legs together taking support of hands on the hips and the elbows on the ground.
• Straighten the body with feet, knees, hips and back form one vertical column from the base of the neck to the tip of the toes, feet stretched, toes pointed, chin pressed against the chest.
• Normal breathing.
• Lie on your back, arms alongside.
• Raise both legs together taking support of hands on the hips and the elbows on the ground.
• Straighten the body with feet, knees, hips and back form one vertical column from the base of the neck to the tip of the toes, feet stretched, toes pointed, chin pressed against the chest.
• Normal breathing.

Benefits: Promotes healthy secretion of the circulatory, respiratory, alimentary and genitourinary systems. Keeps the spine flexible preventing the bones from early ossification, supplies large quantity of blood to the spinal roots of the nerves, thereby giving them sufficient nourishment.

Ardha-Matsyendrasan

Method: Bend left knee, place left foot under right hip. Bend right knee, place right foot on left side of left knee. Hold left knee or right foot with the left hand keeping right knee on the left of left arm. Turn trunk to right, look back over right shoulder, right hand on ground or on waist as close to left thigh as possible.

Repeat with left knee bent and trunk turning to left.
Benefits: Increases the elasticity of the spine and massages the abdomen and internal organs
Halasan

Method:

• Lie on your back with arms alongside.
• Raise legs an in Sarvangasan (you may take help of hands on the hips), then lower them overhead, knees straight, ankles stretched, toes pointed and touching the ground.
• Arms stay on ground as in the beginning, palms on the ground.
• The posture resembles the shape of a plough.
Benefits: Makes the spine flexible, creates energy, and blood of the muscles of the back. Aids functioning of the thyroid and thymus glands thus helping retain the individual’s youthful physical characteristics for a longer period.
Pavan-Muktasan
Method:
• Lie down on back.
• Breath in
• Fold the left leg from the knees
• Hold the fingers together and bring the folded leg to touch the stomach
• Lift the head and touch the nose to the knee. The other leg remains straight. Hold the breath.
• Come to original position and leave the breath
• Follow the same for the other leg.
Benefits: Removes gas from the abdomen and reduces abdominal fat. Increases flexibility of the knees and hips.
Matsyasan
Method:
• Sit with legs in Padmasan with knees bent, feet on opposite thighs, heels towards the abdomen.
• Lie on your back placing hands near the head for support
• Lift your back above the ground; keep the top of your head on the ground over a padded surface, e.g., a towel.
• Keep your hands an your feet.
• Normal breathing.
Benefits: Makes the neck flexible and strong, increases the size of the rib cage, widens the windpipe and thus helps deep breathing and relieves the neck after Sarvangasan.
Dhanurasan
Method:
• Lie on your stomach.
• Bend knees while holding ankles.
• Pull your hands and push with your legs, knees together, till the trunk forms an arch with only the stomach on the ground.
• Look up.
• After releasing the posture lie for a while in Shavasan.
Benefits: Reduces abdominal fat. The compressing of the spinal column, pressing the nerves with the scapulae (the winged bones at the back attached to the arms) minimises blood circulation while in the asana. But when the pose is released a greater supply of blood is endured to those very regions increasing spinal flexibility and definitely raising the vitality.
Chakrasan
Method:
• Lie on your back.
• Bend knees, place feet apart and close to hips, place hands overhead, palms besides ears and shoulders.
• Push with hands and, without moving feet, raise trunk as high as possible to curve the back into an arch.
• Look on the ground between the hands.
Benefits: Builds a flexible back, stimulates the nerves of the spine. It is one of the powerful back bending postures.

Benefits: Specially recommended for those suffering from urinary disorder. The pelvis, the abdomen and the back get stimulated through a plentiful supply of blood. Keeps the kidneys, prostate and the bladder healthy.

 

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