Including yoga in your daily routine can be your first step. It will not only give your body a kick start but also calm and relax your mind. Yoga has some basic and easy postures for the beginners who can later on move on to more advanced postures that require a lot of agility, practice and flexibility.
Pranayam is the most basic and easy posture physically. However, it also involves meditation which requires practice of months to control. Sit on a mat in such a way that your spine is erect and fold your legs so that your feet is under the lower thigh of other leg. Close your eyes and keep your hands rested on the knees with a mudra. For mudra, the tips of your thumb and index finger should be touching each other while rest of the three fingers are open facing outwards. Concentrate on your breathing. Try to sit in this position for at least 10 minutes. Pranayam is good for lungs and calms your mind and relieves stress.
Vajrasana is said to make the body strong. It is also a sitting posture. Sit on the floor with your legs folded under your thighs. The thighs should touch each other.
Keep your back straight and rest your palms downwards on the thigh. Close your eyes and practice deep breathing. Vajrasana is also known to calm your nerves and is very good for the back ache caused by wrong postures of sitting and standing.
Taadhasana is a body stretching technique and is very good for growing children as it aids in gaining height. Stand straight with the back portion of your feet touching each other. Lift your arms and rest your finger tips on the shoulder. Keep your back straight while you stretch both the hands upwards towards the sky with fingers open and pointing upwards. Keep stretching until you are standing on your toes. You should be able to feel the entire body stretching. Hold for a few seconds and repeat 10-12 times. This asana relaxes the body and relieves from body fatigue and aches.
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Stand Straight with your feet 2 feet apart. Intertwine the fingers of both the hands and clutch them. Now, bring the hands above your head and stretch them upwards. Hold this position and bend towards the right side as much as you can.
Hold and then get back to a straight spine. Again bend towards left and hold. Repeat this posture 10-11 times. It will help your entire body stretch and is a great way of building abdominal muscles and shaping the waist.
This asana looks like a flying butterfly. Sit on the floor with erect spine. Bring both your feet together by folding your knees in a way that the base of both the feet touches each other. Hold the feet together with both the hands. Now bring your knees to move in an up and down fashion like the flapping of butterfly’s wings. This posture lends a lot of flexibility to your pelvic region. It is also especially recommended to the pregnant women to make the pelvic muscles strong.
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