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Yoga and Stress Management PDF.4

The document provides detailed instructions and benefits for various yoga poses, including Bhujangasana, Salabhasana, Dhanurasana, Ardh-Matsyendrasana, and Paschimmotanasana. Each pose is accompanied by a description of its procedure, benefits, and precautions for practitioners. The poses aim to improve flexibility, digestion, and overall well-being while highlighting specific contraindications for individuals with certain health conditions.

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Diya Jha
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37 views25 pages

Yoga and Stress Management PDF.4

The document provides detailed instructions and benefits for various yoga poses, including Bhujangasana, Salabhasana, Dhanurasana, Ardh-Matsyendrasana, and Paschimmotanasana. Each pose is accompanied by a description of its procedure, benefits, and precautions for practitioners. The poses aim to improve flexibility, digestion, and overall well-being while highlighting specific contraindications for individuals with certain health conditions.

Uploaded by

Diya Jha
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF or read online on Scribd
pest the palm of your hands by the side of 3 your chest, pene s must be close to your pody with elbows pointing outward, Rest your forehead on the floor and relax your body. Inhale and raise your forehead, neck and then shoulders. Using your back muscles raise your chest, now use the strength of your arms to raise your trunk. Look upward breathing normally. This is the final position. . Inthe final position, your navel should not raise more than 3cm; with your pubic bones touching the floor. Hold this position for 20- 25 seconds. e Tocome back to starting position first exhale and then slowly lower your navel, chest, shoulders, neck, and forehead. Relax and take deep breaths. Benefits of Bhujanasana Elevates mood Soothes sciatica Improves digestion and helps to get rid of Constipation Increases flexibility Invigorates the heart Stimulates the thorax Relieves fatigue and stress 6 Yoga ¢ and 1 Sty : Mg mn Ste Re Ih Tones and firms the buttocks Re. Improves menstrual i regularities ' Strengthens the shoulders and arm Helps to significantly reduce Bett i; Helps to remove the symptoms of Strengthens the spine thus Making it flexible me Stimulates organs in abdomen, su kidneys sth, ch as the Decreases sensations of stiffness in the lover back area Stimulates the reproductive, urinary and digestive systems Helps to effectively regulate metabolism as well as balance the weight It stretches and tones the muscles in the chest, shoulders and the abdominals Opens the chest thereby makes it possible to clear passages of the lungs and heart Improves the circulation of oxygen am blood, especially throughout pelvic and spinal regions Precautions . People suffering from any chronic injuss Serious pain in your back, should not Bhujangasana at all, ch People who have an injury in their eto oS nayamas, and Shat Karmas 7 you a asanas, Prat or if you are a patient of asthma then you should stay away from Bhujangasana, If someone has ulcers, hormones, and tuberculosis, then it should not be done under any circumstances. people who have Hernia problem should not do Bhujangasana. In any situation, a pregnant woman should not try to do Bhujangasan. Women should not practice this asana even during the monthly cycle. e Ifyouhave a problem with hypo-thyroid then do this asana after consultation with the doctor. e If any kind of surgery is done on the body, then do this posture only after the doctor's advice. 9. Salabhasana Salabhasana is a backbending asana that ®pens the front of the body and strengthens the back of the body. Its name comes from the Sanskrit, salabha, meaning "locust" or 8tasshopper," and asana, which means "posture" or "seat," _ Salabhasana pose, the practitioner's body e ats like a locust that is at rest, even though Pose in itself is highly invigorating. It actually *es a lot of practice and effort to get this pose right. This naturally intensifies the benefits that are obtained from practicing this pose. Proper backbend, Since the back, it resolv: as. It also attain a hei, Pose strengthens the abdomen and es the health problems affecting such Opens up the chest. Your body can ghtened awareness of itself. You can ase the balance of your body through this asana. The asana also enhances mental soncentration 'sincs you need to focus with your mind to hold on to the pose. It is one of the best yoga backbends Pose. Typically backbend asanas force you to Push your body against gravity by Using the }j pranayamas, and Shat Karmag Ae ee ppasana Pr ae : ie on your stomac! h on the mat, Keep your nands by yours sides and your forehead vesting 00 the mat? Extend your legs straight pehind you, hip-width apart. Do not roll your feet inward or outward. You should simply ress your weight evenly across the tops of poth the feet. On inhalation raise your head to look forward. On your exhale lift your chest and arms. Keep your arms alongside your body with your palms facing down? Lift your upper spine and reach your arms back towards your feet. Using your inner thighs lift your legs up towards the ceiling. Your weight should rest on your lower ribs, belly and front pelvis. Your chest should be lifted as you widen across your collarbones. Extend your shoulder blades away from each other. Gaze at your cheeks and keep your breath Smooth and even. Hold the Pose for 15-20 seconds or more. To Telease the pose exhale and slowly release your body to the ground. Place your right on the mat and Rest your arms at your *s for a few breaths. Repeat the pose me for the same length of time and then “Your left ear on the mat. Sid “tne 80 ——— Benefi sO Yoga and Stress M ee MAN age, —e inten Me, ts of salbhasana helps to invigorate the whole ag ating the internal organs a plood circulation. d This pose by stimul enhancing It can help in regulating the acid-base palance of the body. It can be practiced for the stimulation of abdominal organs. The arms, shoulders, belly, chest, thighs, legs, hips, puttocks and calf muscles are strengthened by this asana. This makes it one of the best yoga poses for your abs. This asana helps to tone and strengthen the spine and the back as well as promotes healthy posture. Itcan effectively regulate metabolism as well as help in losing weight. It offers relief for constipation, troubles, slipped disc and mild sciatica. The asana helps greatly in reducing tension and stress. It can energize and refresh fatigued people: amnareiee heat and strength within the eee helps to increase agility and am tora a helps to boost ™ gastric ental pranayamas, and Shat K ised armag 81 It helps in clearing the bowe ‘ practiced regularly, ls when ¢ helps in resolving knee artheit : string injuries, Iritis and nam salabhasana stimulates the ‘ utonomic nervous system, cious, non arasympathetic outflow. ee people who love walking must practice this asana regularly as it can help i i : lp in wall jong distances rather easily. ae precautions If you are experiencing a headache or a migraine, Or suffering from a neck or spinal injury, avoid this exercise. Pregnant women also must avoid this asana at all costs. + Incase you have a neck injury, you must down at the floor and keep al position. You could dona folded blanket. ensure you look your head in a neutr: also support your hea’ 10. Dhanurasana ss Dhanurasana is a backbend that d chest and the front of the body. es from the Sanskrit dhanu, ™° asana, meaning "pose." g P ds, dhanu D ' ovanurapana is made 0 bow and asana means post: eeply opens The name ning "bow," : increase the time after practicing this: Yoga and Streg — ~ Mathage, Ber leny perform the asana, your body actually resembles a stretched bow, your hands being the strings thus the name bow pose. In this, you use your hands and arms to pull your trunk and legs up together to form a curve. It tones back muscles and maintains the elasticity of the spine, improving posture and increasing vitality. Dhanurasana Procedure e Lie on the ground (on stomach) facing downwards. Relax completely with 2-3 breaths. Inhale slowly and starts bending your legs backward and catch the ankles with the hands as shown in the above image. You will see that your body is now # shape of a bow. In this position, your whole weight will co™* on your abdomen. Only your stomach a” pelvic area will touch the ground. Hold this position for few 15-20 seco’ continue taking a deep breath. YoU in the a Asanas, Pranayamas, and Shat Karmas your? _— Now after 15-20 seconds exh, ale slowly ¢ come back to starting POsitio 'Y and n, » Repeat this cycle for 4. 5 times daily, penefits of Dhanurasana e Effective in weight loss, + Improves digestion and appetite. + Helps to cure dyspepsia (obesity), rheumatism and gastrointestinal problems. « Cures constipation. e Improves blood circulation, ¢ Gives flexibility to the back. ¢ Strengthens back muscles. ¢ Improve the function of liver, pancreas, small intestine, and big intestine. * Actas a stress reliever. * Strengthens ankles, thighs, groins, chest, and abdominal organs. Cure menstruation disorder. !mprove function of kidney and liver. It improves posture. Releases back pain, Cures respiratory disorder like asthma. Helpful is stimulating reproductive organs. _ * Improve function of the pancreas and it is Neficial in diabetes. Yoga and Stress Manager, ent 2 precautions ' ‘ Don't strain the body while raising the tea or the upper part of the body. Don't retain the final position for too long, practice according to your own potential, People suffering from any of this condition should avoid practicing this asana: High blood pressure, fragile heart, abdominal ulcer, hernia, migraine, neck injury, pregnancy, frequent headaches or bowel disease. Sitting Asanas 11. Ardh-Matsyendrasana Ardha matsyendrasana, a seated twist pose, is the ninth of the 12 basic poses in Hatha yoga. The name for this asana is derived from the Sanskrit, ardha, meaning "half"; matsya, | meaning "fish"; indra, meaning "king"; and asana, meaning "pose." This asana is named after the great yogi Matsyendranath (9th century Yoga guru who founded Hatha Yoga). This asana is also called Vakrasana. 'Vakra! means twisted in Sanskrit. Some other names for this asana include the Half Lord of the Fishes Pose and the Half Spinal Twist. It is a seated spinal twist and has a whole lot of variations. Ardh-Matsyendrasana Procedure Kneel down with your legs together, resting on your heels. Then sit to the right of your feet as illustrated below. Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel in close to your buttocks. Keep the spine erect. Stretch your arms out to the sides at shoulder level, and twist around to the left. Now bring the right arm down on the outside of the left knee and hold the left foot in the right hand, placing your left hand on the floor behind you. Exhaling, twist as far as possible to the left. Look over the left shoulder. nefits of Ardh-Matsyendrasana flexibility. Increase hips and spine 1 digestion. Removes the wastes and improves 86 a Rare Mang _Nagemen; e Stimulate heart, kidneys, liver, spleen and iC lungs. e Open the ni e Relieve fatigue, sciatica, backache and menstrual discomfort. e Clean the internal organs. Releases excess toxins and heat from tissues eck, hips and shoulders, and organs. e Energizes and stretches the backbone. Precautions e Should be avoided during pregnancy and menstruation due to the strong twist in the abdomen. . People with Heart, abdominal or brain surgeries should not practice this asana. e Care should be taken for those with peptic ulcer or hernia. e Those with severe spinal problems should avoid and those with mild slipped disc can. benefit but in severe cases it should be avoided. 12. Paschimmotanasana __Paschimottanasana is a seated forward ben with the upper body folded forward over the Ie8" It is one of the 12 basic postures of Hatha yor and is also part of the Ashtanga primary series Paschimottanasana is considered to be a calminé a nd Shat Karmas 87 nervous system. fpemey be therapeutic for » anxiety and | depression. Because it can be relatively challenging, especially for beginners, it is a good posture for teaching surrender and patience. For those with tight hamstrings, it is only over time and with practice that the body can release and open up into the full forward fold. Paschimmotanasana Procedure * Sit erect, with your legs, stretched out in front of you. Make sure that your toes are flexed towards you. Inhale and raise your arms over your head. Stretch. Exhale and bend forward. Feel the fold from your hip joints. Your chin should move towards your toes. Stretch out your arms, and let them reach the furthest they can, possibly till your toes. pt make sure that you don't stretch too ar, Inhale. Then, lifting your head slightly, clongate your spine. ~ you* penefits asanas, Pranayamas, and Shat Katmag of Yoga Mudra This asana helps to strengthen the digestive organs It boosts the functioning of the intestines It can work to improve digestion and diarrhea Yoga Mudra Asana helps to get rid of dysentery and stomach pain It helps to enhance the working speed of the digestive organs The hip and stomach get the most proper shape with asana. This asana works brilliantly when it comes to curing constipation The asana helps to cure male infertility problem It can help in the rectification of lung diseases This asana can effectively tone the organs that are present in the abdomen Yoga Mudra Asana helps to bring enhanced flexibility to spine, back and the hips The asana helps to activate Manipura Chakra which can improve overall energy levels of the body The lifting and movement of the chest during Yoga Mudra Asana helps to expand a _ Yoga and Stregg Man intercostal area thus allowin th practitioner to develop healthier breathin, patterns. These healthier breathing Pattee can help to get rid of many diseases like asthma. * Practicing Yoga Mudra Asana regularly can help to increase mental concentration and elevate overall balance of the body. e It helps to strengthen and stretch the leg muscles and calves. ¢ It can help in getting rid of the signs of an ulcer. ¢ The asana can also relieve the symptoms of rheumatism and sciatica. * The Yoga Mudra Asana has been known to cure stress and mild depression. Children practicing Yoga Mudra Asana can experience faster increasing of height. The vertebral column bones get strengthen by this asana, Awareness while practicing yoga mudrasana ©an reach an all-time high. ga of Yoga Mudra e have an an Practice Yoga Mudra near ah We panna also refrain from this pose ify" © low blood Pressure, Ke injury, you should never _ asanasy Pranayamas, and Shat Karmas ae soem you" 97 people having any kind of shoulder injury must not practice this pose. ee pregnant women must consult a doctor pefore practicing this pose. Men and women who have recently had an injury in knee or elbow should not practice Yoga Mudra Asana. ; e People having serious eye disorders should not get into this pose. e Never overstretch the limits while practicing this asana. « We must get out of this pose if you experience a sudden shooting and sharp pain in the legs. e Ifwe have diabetes, you should not perform Yoga Mudra Asana. * Women who recently gave birth to a child or children should not practice this asana. In case of recent knee or hip surgery, we should not do this asana. People having chronic heart conditions must never practice this asana. Individuals having severe back problems must not perform Yoga Mudra Asana. ~

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