Yoga Tips And Tricks: Sitting Postures

Following some precautions, yoga, a spiritual exercise of the mind, body and soul, has been known for ages to treat various health disorders through various postures/asanas.

The rewards of yoga are endless, both physically and mentally. Practiced for centuries, yoga, whose other word is meditation, massages the internal organs as well as energizes the soul. Essentially, regular exercise of yoga can magically treat various health disorders. It stimulates the muscles in the various body parts in a non-strenuous manner and brings about flexibility in those areas that were never so much worked upon before thus lubricating the joints, ligaments and tendons comprehensively. Muscles are toned by gentle stretching and massage, which facilitates blood circulation in the entire body. This detoxifies the body by quick elimination of wastes from even the farthest corners of the body thus keeping a myriad of infections and health disorders at bay. Active blood circulation also means efficient transport of nutrients, which attributes to prompt healing of wounds, delayed ageing, a boost in stamina, improved digestion, dodging disability, enhanced breathing, rejuvenation of skin and radiation of confidence. You will discover a new vigor in life. Most importantly, the goal of yoga is to attune body with mind and soul.

Some precautions:

Ordinarily, yoga is a very safe form of exercise that can be performed by individuals of varied ages and physical conditions. But, here is some advice and precautions that need to be kept in mind before you delve into the goodness of yoga. Before starting any sort of exercise regime, pregnant women and individuals with severe or moderate back pain and chronic illness should seek their healthcare provider's advice. Depending on the specific medical conditions, a yoga professional can mould the yoga regime according to the individual's need. The best time for yoga is first thing in the morning before breakfast after emptying the bowels. Avoid doing yoga within two to three hours after having a meal. Also, if you have sleep disorders, try not to do much over-stimulating yoga at bedtime. Stop immediately if you feel any kind of discomfort.

Correct your posture

No one is born with an awkward posture. If you slouch or slump, it is the result of recurrent bad habits or sometimes pregnancy. So to attain good posture, you need to straighten up. Indulge yourself with some of yoga's corrective hints or postures.

First you need to measure up your posture. Find out what is wrong with your posture. When you sit, ask yourself these questions, "Does my belly project outward?" "Is my back arched or flat?" "Are my shoulders held up closely toward my ears?" "Do my ankles roll in flattening the arches?"

If you answer yes to any of these questions, rest assured that you have a posture problem and you need to address it sooner than later. Start introducing a yoga routine in your life slowly but steadily with three days a week to five days, then all the way go to seven days a week, if you find enough time.

Some sitting postures (or asanas, another word for yoga):

1. Paschimottanasana: Sit on the floor and stretch your legs. Legs should touch each other. Straighten your back and raise your hands above your head. Slowly bend down forward and hold the index finger of your feet. Touch the knees with your forehead. Bend your elbows touching the floor. Breathe regularly. Stay in this position for ten to fifteen seconds; get up slowly and relax.

This asana strengthens the abdominal region, exercises the hand and leg muscles and relieves constipation.

2. Padmasana: Sit on the floor with the crossed-leg posture and straight back. Hold your right leg with both hands and place it on the left thigh up to the groin. Next hold your left leg high over the right leg placing it on the right thigh close to the groin. Place your hands on the knees palms facing outward and close your eyes. After ten seconds exchange legs and repeat.



This classic pose, also called the Lotus pose is perfect for meditation and sore back.

3. Bhadrasana: Sit on the floor with the legs stretched forward and upright back. Pull both the legs toward the groin and join the soles of both feet together below the groin. Place both hands interlaced over the joined feet.

This asana improves thigh contour as well as works on the calf muscles.

4. Vajrasana: Kneel on the floor and sit on the heels, heels placed apart. Straighten the spine. The back of the head, neck and spine should be in perfect alignment. Place the palms of your hands on the knees, elbows slightly bent.

This asana is safe for individuals with back problems and can be performed after a meal. This improves digestion by promoting circulation in the abdominal region. It strengthens the ankles too and increases mental concentration.

5. Ardha Kurmasana: This follows the posture of Vajrasana. After sitting on the heels hold your arms high and straight and slowly bend down forward touching the floor with the forehead and the hands. Hold this position for fifteen seconds breathing fully and then slowly get to the Vajrasana position and relax. Repeat five times.

This asana is very effective in relieving abdominal problems, like gas and constipation and it shapes the thighs and hamstrings.

6. Supta Vajrasana: Sit on the floor in a kneeling position with the feet apart enough so that you can sit in between the feet. Keep your back upright. Raise your hands up; slowly bend backwards and touch the floor with the back of the head and arms should be stretched back. Remain in this position for one minute and slowly get up to relax.

This asana is great to tone and stretch the abdomen and the thigh muscles.

7. Bidalasana: Get on all fours positioning the hands directly beneath your shoulders, fingers pointing straight ahead, face towards the floor and the knees directly beneath the hips. Align your back parallel to the floor. Gently exhaling, pull your abdominal muscles inward toward the spine pulling the hips in as well. Round your spine as you pull inwards. Draw your shoulder blades down, move your head inward and look at your knees. Count up to ten. As you inhale, reverse the arch of the spine, press downward with your hands and lift your head up. Increase the arch of the spine to its full length. Close your eyes and remain in this position for ten seconds.

This asana does an excellent job in improving circulation in the spine, alleviating back pain, firming the abdomen and stress management.

Many yoga exercises are easy and have a magical effect on the students performing yoga. Regular practice of yoga will relieve you of physical pain and stress giving you a positive outlook towards life and enlightenment of soul. It is the exercise of the body as well as the mind. Thousands have been aroused by yoga's magical touch and have extracted benefits from it. In essence, the centuries' old healing touch of yoga will transform your life at the spiritual level.

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