Yoga For Non-Yogis

Even if you don’t do yoga, you should do these simple steps

Health is of real wealth. This sentence seems to be so simple to read but difficult to implement. Worldwide health status is declining rapidly. There are a lot of reasons due to which health status is declining like adopting city lifestyle, occupational problems, increasing negligence toward health, unhealthy diet, Laziness toward exercise, increasing pollution due to human activities, etc. This gives rise to a lot of new or existing health problems.

According to the center for science and environment, Delhi it is observed that Ozone pollution (surface-level ozone) is higher this summer. This will cause serious respiratory problems. An increasing level of particulate matter also accounts for a lot of respiratory disorders.

Adoption of city lifestyle, like late-night party consuming alcohol, intake of an unhealthy diet or occupational problems like late-night work, prolonged sitting creates a lot of stress, spinal, neck related disorder. It contributes to obesity.

So it becomes our responsibility to maintain our body healthy throughout our life. It makes our long journey flexible and to live without diseases. So now the question raises in our mind how can we make our body and mind healthy?

One can easily do it by just giving time to yourself. As the body is the main agent to perform our daily work so give at least an hour to maintain it. Try to extract this 1 hour from your daily routine for yourself. It will be best if this 1 hour is in the morning. In this 1 hour you can practice yoga (as it psychophysical practice), gym, running or jogging, walking, breathing exercises, dancing, etc.

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Here we recommend you a few simple steps you can practice even if you don’t do yoga:

1. Vajrasana :

It is the best meditation asana for increasing the digestion process. Sit in this pose for 5 to 10 minutes after taking food. It changes the blood flow and strengthens the pelvic muscles. Good pose for people to relieve stiffness at the pelvic region and sciatica pain.

Technique:

1. Sit on knees on the ground with knees close together. Bring toes together and separate the heels.
2. Place your buttock on the inside surface of feet with feet touching the side of the hips.
3. Place the hands on the knees and palms down. The back and neck should be straight.
4. Close eyes and relax the whole body.

Breathing pattern: Breath normally and attention should be on the movement of air going inside and outside from nostrils.

2. Trikonasana: 

This pose gives an intense stretch to the trunk and legs. It helps in increasing height and relieves backache. People with bent or crooked bodies or those who experience difficulty in walking erect must practice this pose.

Technique:

1. Stand with feet as wide apart as possible.
2. Now while exhaling bent towards left, try to touch the left foot and extent your right arm upward by the side of the head.
3. Care should be taken that the trunk does not lean forward or backward.
4. Repeat the process on the other side.

Breathing pattern: Exhale while bending toward left or right and inhale while returning at the center position.

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3. Urdhva- hastottanasana: 

This pose is really effective for reducing the fatty deposits on the hips, buttocks, and waist. It also relieves constipation and painful condition of the ribs.

Technique:

1. Stand on the ground with legs together.
2. Slowly inhale while raising the arm then interlock the fingers.
3. Slowly exhale while bending your body to left from the waist.
4. Maintain the position with normal breathing.
5. Come back to center and repeat the same practice from the other side.

Breathing pattern: Exhale while bending toward left or right and inhale while returning at the center position.

4. Ardha-Matsyendrasana

It is also called half spinal twist. This asana simultaneously stretch muscles on one side of the back and the abdomen while contracting the muscles on the other side. It strengthens the spinal column and the muscles of the back. Effective for patients who are suffering from diabetes. It removes the respiratory disorders such as asthma, effective for ailments of the throat like a tonsillar disease.

Technique:

1. Sit with the leg stretched out in front of the body. Bend the right leg and place the right foot flat on the floor on the outside of the left knee. The toes of the right foot should face forward.
2. Bend the left leg and bring the foot around to the right buttock. The outside edge of the foot should be in contact with the floor.
3. Pass the left arm through the space between the chest and the right knee and place it against the outside of the right leg.
4. Hold the right foot or ankle with the left hand so that the right knee is close to the left armpit.
   e. Sit up as straight as possible.
5. Raise the right arm and slowly twist to right simultaneously moving the arm, trunk, and head.
6. Bend the right elbow and place the arm around the back of the waist.
7. Reverse the movement to come out of the posture and repeat on the other side.

Breathing pattern: Inhale in the forward position. Exhale while twisting the trunk. Breathe deeply and slowly without strain in the final position. Inhale while returning to starting position.

5. Supta Pawanmuktasana:

It helps to release excessive gases from the body. After practicing this asana body feels light and the digestion improves. It also relieves constipation. Help to correct neuromuscular disorders.

Technique:

1. Lie down on your back with legs extended together on the ground.
2. Inhale and fold both your legs from knees. The knees should be drawn up against the chest and clasped by the arms.
3. Now lift up your neck and try to place your chin on the knees.
4. Maintain this position for some time. After sometime relax the posture by inhaling and coming back to the initial position with the head and legs on the ground.

6. Sarvangasana: 

This pose effects on almost all the body parts and organs. It makes the spine resilient. Improves blood circulation. It is helpful in treating varicose veins. It can cure dyspepsia, hernia, obesity, and constipation.

Technique:

1. Lie down on your back with legs extended together on the ground.
2. Slowly lift the legs up to 90 degrees. Then lift the whole body up by taking the support of your hands.
3. The body from the shoulders to the tip of the toes should be as straight as possible and chin should touch the sternum.
4. Now try to maintain the final posture for some time.
5. Now return to the final position by bringing the waist and then legs on the ground without jerks.

Breathing pattern: Inhale while raising legs. Breathe normally while holding a posture. Exhale while returning back to the initial position.

7. Shavasana:

 It is an effective relaxing asana and should perform at the end of the yogic session. It helps in reducing stress levels. It relieves physical and mental fatigue. Relaxes the whole body.

Technique:

1. Lie down on the back with the hands place near the thighs and palms facing upwards.
2. The heels should be slightly apart while the toes pointing outwards. The whole body should be relaxed.
3. All the parts of the body-neck, chest, shoulders, waist, eyes, knees, legs, feet and hands should be completely relaxed.
4. For relieving fatigue: One can practice prana mudra.

8. Prana Mudra: 

It relieves fatigue. Increase energy levels in the body and boost up the immune system.

Technique:

1. Meet the upper part of the ring, small finger with the upper part of the thumb. It is more effective if one practices it while sitting in Padmasana. Else it can be performed while working and while relaxing.
2. For lowering stress level: Practice pranayama. It is breathing regulation practice hence proved effective in lowering the stress level. One can perform it while working in an office in short breaks.

9. Anulom Vilom pranayama:

It helps in increasing concentration of mind. It helps in balancing the level of prana in the body.

Technique:

1. Sit in any meditative asana such as Padmasana. Keep the spine straight and concentrate on your breathing.
2. Now by using your first finger and thumb of right hand close right nostril by thumb and inhale slowly and deeply from the left nostril.
3. Retain the breath inside as much as possible, concentrate between the eyebrows (agya chakra).
4. Now exhale slowly from the right nostril by closing the left nostril by the first finger. Now retain breath outside for some time.

Repeat the same process and close the left nostril by your first finger and inhale from the right nostril. Retain the breath for some time and exhale from left nostrils by closing the right nostril by the thumb. This is one round. Perform 5 rounds.

So these are some simple steps to make your body and mind more fit than before. Try to practice these steps daily to get more benefits. Always remember the key to a happy life is good health. Money is as important to fulfill our need but it can only be acquired if we have good health. Healthy body as well as mind make human more versatile and help in keeping our pace of life more smooth and free from disease. So stay fit and live life more freely.

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