My Day 4 Yoga

We have just seen the introduction of yoga of what it is exactly. But before getting into detail, we need to do some loosening exercises which would help us get our muscles flexible.Do not rush, take your own time before doing any 'Asanas'. If you feel uncomfortable, get into 'Savaasana' for a couple of minutes before you resume the actual asana. 
         The secret of yoga lies in how better you can concentrate on your breath.

                                                                        
Eye Excercise:
Sit in the 'Vajrasana'.

Excercise 1:
 Move your eyes upwards as far as you can, and then downwards as far as you can. Repeat four more times. Blink quickly a few times  to relax the eye muscles.

Excercise 2:
Roll your eyes in clock-wise direction.Do this 5 times.
 Now roll your eyes in anti-clock wise direction for 5 times.

Excercise 3:
    Close your eyes as tightly as you possibly can. Really squeeze the eyes, so the eye muscles contract. Hold this contraction for three seconds, and then let go quickly.
This exercise causes a deep relaxation of the eye muscles, and is especially beneficial after the slight strain caused by the eye exercises. Blink the eyes a few times.

Excercise 4:
Move your eyes in the  left side and right side as far as you can. Repeat four more times.                                                                                       
Benefits:
This exercise helps to do away with eye strain, and tension. Your vision will get better and clearer as the ophthalmic, or eye, nerves receive a richer supply of blood. Some people use this to improve their vision. 

Neck Excercise(Kanthasanchalana):
Sit in the 'Vajrasana'
Excercise 1:
Move your neck in the clock-wise direction.Do this 5 times.
Now move your neck in the anti clock -wise direction.Do this for 5 times.

                                                                                                                                                                                                             
Excercise 2:

• Exhaling out bend your neck towards the left shoulder.

• Inhaling get back in the original position.
• Exhaling out bend your neck towards the right shoulder.
• Try to touch the right  with the ears without raising the shoulders, only if possible.
• This is the first cycle.
• Repeat this exercise ten times.  

                                                                             

Repeat the same by bending the neck in left side and right side.Do it 5 times.
                                                                         

Benefits:

Our mind gets all the information from every part of body through the nerves, all of which passes via the neck. Sometimes the neck muscles gets stiff due to bad physical or mental health. This stiffness also affects the blood flow and the various information passing through the nerves.

• The neck becomes flexible.
• The neck muscles become strong.
• Blood circulation becomes normal in the veins and nerves that help the mind to get the proper information.
• Useful for those who work in the bended position for long hours.
• Salutary effect on computer operators and long duration drivers.
• Removes the unnecessary fats on the shoulder and provide an attractive shape to the neck.
  
  

  Shoulder excercise (Skandhasanchalana):

  Excercise 1:

  Method:

  1.Sit in 'Vajrasana position',keep your body straight with arms by side

  2.Then slowly but without jerk lift your both shoulders upwards as much as possible near to ears, back to normal  position.         

  Benefits:        

  1.  To increase the flexibility and stamina of neck muscles 

  

  Excercise 2:

  Method:

  1.Sit in 'Vajra position',keep your body straight with arms by side.

  2.Fold your hands and place your left fist on left shoulder and right fist on right shoulder.

  3.Bring both your elbows near to your chest.

  4.Now slowly rotate both the arms in clock-wise direction.Do this 5 times.

  

                               Now repeat the same procedure in the anti clock-wise direction.                                     

  Butterfly yoga or Pooran Titali yoga asana:

   This asana is mainly used for meditation.

  Method:
  

  • Sit up straight and bring the soles of your feet together in front of you as shown in the picture1
  • Wrap your fingers around your toes (pic #1) and gently pull your heels in towards your groin.
  • Keeping your back straight, lean forward from the waist as far as comfortable.
  • You should feel a good stretch in your groin region.
  • Use your elbows as levers to push down on your calves or inner thighs.
  • You may do this stretch with the Long Deep Breathing.
  • Now  bounce your knees gently (like a butterfly flapping it’s wings)
  • Do this for 5-10min. 
  
                                                                                                                                         
  Benefits :
  

  • Excellent yoga asana to improve the flexibility in the groin and hips region. Both important regions for helping to sit in meditation.
    
  • This asana transmutes sexual energy into higher frequencies, allowing it to be used to nourish and heal the higher chakra points.

    

  Stop Headaches Before They Happen

         Often we express stress in our necks and jaws. Without even noticing, we   tense these areas,blocking our breath, decreasing our circulation, and sometimes provoking a headache.

Luckily, we can avoid these symptoms by taking a break to relax the neck. Here's how:

While seated, interlace your fingers and place your hands on the back of your head. Allow your head and arms to relax forward and your chin to travel toward your chest. The weight of your head and arms, combined with gravity, will begin to release your neck and reduce or eliminate your headache.

Remember that an ounce of prevention is worth a pound of cure.