Yoga for Good Health

Meditation & Yoga: 

                 " Sleep is an unconscious meditation and meditation is a conscious sleep"

Paschimottanasana

Method

1. Sit on a mat with your legs stretched straight out in front of you. 

2. Breathe OUT. Slowly bend forward, trying to touch your feet. Don't bend your knees. 

3. If you feel a constriction while bending, straighten up slightly and then try and bend further forward. 

4. Don't push yourself too hard. You may not be able to get very far if you are a beginner. Don't get impatient and push yourself too hard. You will only injure your muscles. Just bend forward as far as you can go.

5. It is important that you hold this pose. There is no point in just bouncing back and forth.  

6. Exhale, while returning to normal position.  
 

Benefits

• Stretches the back and spine
• Stretches the shoulders 
• Stretches the hamstrings
• Beneficial for the kidneys, liver, ovaries and uterus. (It is thus a must for women. It also helps ease menstrual discomfort.)
• Beneficial for diabetics and improves digestion. 

Warning: Avoid doing this asana if you are having back problems, Asthma or Diarrhea.

PADMASANA 

                 While doing any asana, it is very important to be alert and be conscious of what we are doing. Concentration and relaxation play a vital role in the practice of yoga. Padmasana is also called kamalasana. Padmam or Kamalam means Lotus and asana represent posture. The form of the legs while performing this asana gives the appearance of a lotus. It is the best asana for contemplation.
  
               As we start the asana, one must become conscious of the body. We must try to visualize the posture one is going to practice. This is actually a form of mental tuning. So we have to visualize before doing the asana. As one takes the right posture, one must close the eyes and be aware of the body. The Muscles must be relaxed. One should feel the touch of the legs on the floor. The focus should then be shifted to the breath. A feeling of peace touches the mind. Sit in this posture for a few Minutes before proceeding to the next asana.

Steps to perform Padmasana:

1. Sit on the ground by spreading the legs forward.
2.  Place the right foot on the left thigh and the left foot on the right thigh. 

3. Place the hands on the knee joints.  

4. Keep the body, back and head erect.
5. Eyes should be closed.
6. One can do Pranayama in this asana. (Obtaining cosmic energy)

Benefits:

# It helps in improving concentration.
# It helps to preserve vital fluids in the body.
# It prevents abdominal diseases and female disorders connected with the reproductive organs.
# It brings peace, solitude and longevity to the practitioner.

Yoga for Back Pain:

              Just to break the monotony today I have provided information about a specific asana in Yoga, which relieves you from severe back ache if you really have one. Please skim through it.

     Back pain is a very common ailment with most adults experiencing it in varying degrees at some point in their lifetime.

Bhujangasana (Cobra Pose): 

               For better understanding in Sanskrit Bhuja means snake and Asana means Posture and this asana is extremely beneficial in alleviating back pain. It lends flexibility to the back muscle and spine. Bhujangasana is good for strengthening the back and spine.

Steps for doing Bhujangasana:

1. Lie on your stomach with legs stretched and feet together.

2. Keep your palms facing down below the shoulders.

3. Inhale and raise your upper body arching your back.

4. Your hips, legs and toes should remain on the floor.

5. Lift your head up and look up stretching your neck as far back as possible.

6. Hold your breath for a few seconds

7. Exhale and come down slowly.

                   Repeat this pose 5 times and increase with practice. Though you may feel uncomfortable sometimes in the beginning, this exercise is highly recommended for relief from back pain.

Note: This Asana is also considered as preventive posture to protect ourselves from back aches.