Quick Yoga Aasans
Here are some great yoga aasanas
you can do while watching television - without interrupting your time for
leisure. Could anything be easier?
This is the classic lotus pose, in which
one has to sit with both legs crossed, and ankles placed on the opposite
Keep your back straight, and your hands
stretched out in front of you on both knees, without bending them at the
This pose is excellent for the spine,
kidneys, abdomen and pelvis. In fact, it is supposed to be one of the most
beneficial yogic poses. It also eases the pain of childbirth, so if you
are planning a pregnancy, it makes sense to start doing the padmasan starting
Don't overdo it all at once. The
first day, sit in the pose for a few seconds - that may be all you can
manage. The next time, try for a little longer. Keep increasing the duration
till you can sustain the pose without feeling any strain. While you can
definitely sit like this while watching the television, we recommend that
you sit in a quiet room, and try to meditate. Concentrate on a word like
"Om" or anything else that suits you, and keep repeating it mentally. This
will calm your brain and relax your mind.
If you have suffered from a leg or
thigh injury, do this pose under the guidance of a yoga instructor.
This is a great pose that can be
done any time of the day, irrespective of whether you have just eaten.
Hold this pose for as long as possible
- which will probably be just a few seconds the first time. Try again after
a few minutes, and sit in this position for at least one minute. Slowly
increase the duration everyday, till you can sit comfortably for half an
hour in this position. It is excellent for digestion, so if you have any
problems with gas, you should definitely give Vajrasan a shot.
Sit on the mattress with your legs stretched out in front.
Bend your legs at the knees and bring
them under you.
Sit on your heels.
Slowly flatten your feet, parting them
slightly at the ankles, till your buttocks are resting on the underside
of your feet.
Don't do this Aasan if you suffer
from heart ailments or any leg/ankle injury, unless you are supervised
by a yogic guruji.
The classic yoga stretches are excellent
for the back as they stretch the spine. This pose also stretches the leg
muscles and it simulates the liver, kidneys and groin. In addition, it
calms the mind and simulates the brain.
Sit, keeping your legs stretched out
straight in front of you.
Bend your left knee outward, bringing
your left foot inward so it rests against your inner right thigh and groin.
Bend forward till you touch the toes
of your right foot, without bending the right knee.
Keep stretching till you touch your
head to your knees. This may not be possible initially, and would take
a few days of practice.
Repeat with the left foot.
Once you've done this, you could try
touching your head to your knees with both feet stretched out straight
in front of you. This is even harder to achieve.
Stretch gradually. Don't jerk. This
will only injure your ligaments defeating the purpose.
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