HEALTH AWARENESS WITH YOGA

SHANTHI ASANA (Supine Relaxation pose):

1. Lie supine on the ground with hands and feet apart. Slightly stretch the body and allow the whole body to relax completely with eyes gently closed. Become aware of different parts of the body staring from toes to head.
2. Feel the spread of relaxation in all parts of the body progressively.
   

3. With regular and long practice, the (relaxation) will become deeper and deeper, then you will feel very natural spontaneous and also happy to relax in shantiasana. In this asana the whole body gets relaxed to the extent that even one forgets the body itself. The mind also experiences an attentive rest. Hence it is good for both physical and mental relaxation.
   

4. Slowly inhale and your abdomen should bulge and slowly exhale your abdomen should sink inside.
   

5. This practice will make you more aware and relaxed.

6. Continue for at least 10 breathing and this can also be extended up to 10 minutes.

MAKARASANA :( prone relaxation poses)

Lie down on the abdomen with feet wide apart, heels touching the ground and turned in ward so as to face each other.

1. Bend both the elbows and place the right palm on the left shoulder and the left palm on the right shoulder.
2. Rest the chin at the point where the forearms cross each other.
3. Gently close the eyes.

RELAXATION POSES:

1 SITHALI DANDASANA

2 MAKARASANA

3 SHANTHI ASANA

1. SITHALI DANDASANA (Sitting Relaxation pose) :
   

1. Sit with legs stretched apart and relax.
2. Slightly incline the trunk backwards, supporting the body by placing the hands behind.
3. Fingers should point backwards.
4. Let the head be held freely behind or rest evenly on either side of the shoulder.
5. Gently close the eyes.

SIDDHASANA

(Asana for prefect Accomplishment):

1. Sit in Dan asana.
2. Bend the lift leg, hold the left heel and place it near the perineum. The sole of the left foot should be placed against the right thigh.
3. Bend the right leg and place the right foot on the left ankle. The heel of the right foot should be placed near pubic bone.
4. Place the right sole and toes between the thigh and the calf.
5. Keep the hands over the thighs on knees.
6. Maintain for a minute and release the legs slowly.
7. Do it on the other side.

BENEFITS:

In automatically activates the sexual glands and redirects sexual nervous impulses back up the spinal cord to the brain. It gives the practitioner certain control over the sexual functions, which they can use both to maintain brahmacharya and redirect the sexual energy upwards for spiritual purposes or to gain greater control over the sensory and sexual functions. It also controls the female reproductive system.

PADMASANA (Lotus pose):

1. Sit in Dan asana.
2. Draw the right leg along the ground and bend the knee.
3. Place the right foot on the left thigh near the left groin.
4. In the same way bring the left foot on the right thing near the right groin.
5. The soles of both the feet are turned upwards with the heels almost meeting each other in front of the pelvic bones.
6. Sit erect with hands on things.
7. Maintain the posture for a minute and then release the legs and do it on the opposite legs.

BENEFITS:

It makes the mind steady; it also helps to improve your concentration power and also enhances the power of decision-making. It massages the nerves and also improves the blood circulation in abdomen and pelvic regions.

MEDITATIVE ASANAS:

The ‘three’ asanas suited for meditation is:
1. VAJRASANA
2. PADMASANA
3. SIDDHASANA
1. VAJRASANA (Diamond pose):
1. Sit in Dan asana.
2. Fold the right leg and bring the right heel under the right buttock.
3. Sit on the right heel, fold the left leg and bring the left heels under the left buttock.
4. Sit erect comfortably with the buttock resting on both the heels and palms resting on the things.
5. Maintain the pose for one minute in normal breathing .
6. Then slowly release the legs.

BENEFITS:

It strengthens the pelvic muscles; these poses will prevent the sagging of muscles, which lead to hernia. It also helps women during childbirth. It strengthens abdominal muscles and improves digestion; it also cures knee pain and rheumatism.

CROSS LELUMBAR STRETCH:

SHASHANKASANA BREATHING:
(Moon pose)

Sit in Dan asana go to Vajrasana. Make a first at the back with left hand.
Inhale slowly bends backward slightly.
Exhale slowly bend forward slowly so that the abdomen touches the thighs first, then the chest touches the knees and then the forehead is kept on the ground.
Inhale slowly comes back straight and lean backward a little.
This consistitutes one round of shashankasana breathing.
Repeat for nine rounds.

BENEFITS:


It reduces the fat in abdomen and also helps to massage the abdominal parts. It helps cure all digestive disoders, give rest to the heart, expands the lungs and also cures migraine.