Easy Yoga Practise| Beginners Yoga Flow | Dr. Hansaji Yogendra
The Yoga Institute・8 minutes read
Practice yoga poses like Talasana, Ek Padasana, Janusana, Marjariasana Cat-Cow, Pawan Mukhtasana, and Yasdekasana to improve physical and mental well-being, prevent diseases, and manage stress through breath control. Recognizing weaknesses, practicing relaxation techniques, and maintaining a healthy state are essential for overall health and happiness.
Insights
- Practicing yoga poses like Talasana, Ek Padasana, Janusana, Marjariasana Cat-Cow, Pawan Mukhtasana, and Yasdekasana can help in improving physical flexibility, balance, and mental focus while promoting relaxation and stress relief.
- By engaging in these asanas, individuals can develop a deeper connection between their body and mind, leading to an increased awareness of their physical limitations, the ability to prevent illnesses, effective stress management through controlled breathing, and the maintenance of overall well-being and happiness.
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Recent questions
How do I perform Talasana correctly?
Talasana involves standing with feet apart, raising hands above the head while on toes, focusing on one point, feeling calf muscles stretch, and then lowering hands back down. This pose helps elongate the body, expand the chest, and firm the abdomen, promoting balance and strength.
What is the technique for Ek Padasana?
To perform Ek Padasana, stand with feet together, lift one leg onto the inner thigh of the other leg, join palms in namaste at the chest, focus the gaze, breathe smoothly, and maintain balance. This asana enhances concentration, improves balance, and relaxes the mind while strengthening the legs.
How can I practice Janusana correctly?
Janusana involves sitting cross-legged, extending one leg forward with the other foot on the inner thigh, raising arms while inhaling, bending forward to touch the toes or ankle while exhaling, and feeling the stretch in the hamstrings and calf muscles. This asana helps improve flexibility, strengthen the back, and release tension in the lower body.
What is the correct way to do Marjariasana Cat-Cow pose?
Marjariasana Cat-Cow pose is performed in a table position, inhaling into cow pose by lifting the sit bones and exhaling into cat pose by rounding the spine. It is essential to relax the shoulders and use a pillow or folded mat to avoid knee pain. This pose helps improve spinal flexibility and release tension in the back.
How do I practice Pawan Mukhtasana effectively?
To practice Pawan Mukhtasana, lie down, bring the knees to the chest, hug the knees, tighten the grip on the exhale, release on the inhale, and rock side to side to stretch and relax the lower back. This asana helps relieve lower back pain, massages the abdominal organs, and promotes relaxation.
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Summary
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Yoga Poses for Balance and Relaxation
- Talasana: Stand with feet one foot apart, hands at sides, chest expanded, abdomen firm. Raise hands above head, go onto toes, hold for a few seconds, palms facing inward, focus on one point, feel calf muscles stretch, body elongated, exhale and lower hands back down.
- Ek Padasana: Feet together, lift right leg onto left inner thigh, join palms in namaste at chest, gaze fixed, breathe smoothly, enhance concentration, repeat with left leg, maintain balance, relax back to initial position.
- Janusana: Sit cross-legged, extend right leg forward, left foot on inner thigh, spine erect, inhale and raise arms, exhale and bend forward to touch toes or ankle, feel stretch in hamstrings and calf muscles, inhale and come out of position, repeat on other side.
- Marjariasana Cat-Cow: Table pose, inhale into cow pose lifting sit bones, exhale into cat pose rounding spine, relax shoulders, avoid knee pain by using a pillow or folded mat, relax.
- Pawan Mukhtasana: Lie down, bring knees to chest, hug knees, tighten grip on exhale, release on inhale, rock side to side, stretch and relax.
- Yasdekasana: Stretch legs and arms, visualize body lengthening, de-stress spine, come back and relax in shavasana for complete relaxation.
- Importance of understanding body and mind through asanas, recognizing weaknesses, preventing diseases, managing tension through breath control, maintaining a healthy and happy state.
