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Yoga is an ancient practice that is designed for everyone who wants to have a healthy body, calm mind, and a happy lifestyle. Yoga is packed with a lot of benefits to help you get rid of day-to-day stress and keep the ailments at bay. To avail of the health benefits, one needs to start practicing this magical art of healthcare and wellbeing. Yoga seems to be a complex practice for a beginner, but with these yoga poses you can surely become a regular on the mat. Tadasana - Stand straight on the floor with your legs slightly apart and hands hanging beside the body. - Now take a deep breath and raise your body upwards and come to your toes. - At the same time, raise your hands upwards above the head and join them together in a prayer pose. - Make sure your body weight is balanced on the toes. Keep the body straight and hold the pose for 20-30 seconds. Vrikshasana - Stand straight on the floor with your legs slightly apart and keep your hands beside the body. - Now, slightly bend your left knee and then lift it and place the sole of the left knee on the right inner thigh. - Now raise your hands upwards above the head and bring them together in Namaste position. - Hold the pose for 30 seconds. Release and repeat with the other leg. Adho Mukha Svanasana - Position the body on your fours. Now breathe in and lift your hips, straighten your back, legs, knees, and elbows, to ensure the body forms an inverted-V. - Align your hips and feet, shoulders and hands. Keep your head in between the hands and let your ears touch the inner-upper arms. - Turn your gaze towards the navel and hold the pose for 30 seconds. Chakravakasana (Cat-Cow Stretch) - Start with being on four limbs. Keep your arms perpendicular to the floor. - Your hands should be placed flat below the shoulders and knees hip-width apart. - Now inhale and lift your chin. Move your head backward and then push the abdomen downward. Raise your hips. Let your back form an arch. - Now exhale and drop your head and back down. Lift up your back as your back forms a round shape. - Move between these two poses for a minute. Trikonasana - Strand straight on the floor with your legs about 3-4 feet apart. - Now move your right foot outside to form a 90-degree angle and left foot placed at 15-degree angle. - Take a deep breath and as you exhale bend, down your torso towards the right, keeping the waist straight. - Keep your right-hand flat on the floor beside the feet, and your left hand should be in the air. Both hands should form a straight line. - Hold the pose for 30 seconds. Release and repeat on the other side. Balasana - Stand on your knees on the floor with an erect spine, hands beside the body and feet together. - Now pull your body downward, and sit on your hips. Make sure your hips are placed on the heels. - Take a deep breath and raise your hands upward. As you exhale, fold your torso forward from the hips and let your chest rest between the knees. - Keep your head on the floor. Hands should be stretch forward above the head. Hold the pose for 1-2 minutes. Virabhadrasana 1 - Stand straight on the floor with legs 3-4 feet apart. Let the right foot be in front of the left. - Now move your right foot outward to form a 90-degree angle and left one by 15-degree. - The heel of the right foot should be aligned with the left foot center. Then lift your hands upward above the head with the palms facing each other. - Now exhale and bend the right knee to align the knee and ankle. Fix your gaze forward. - Hold the pose for a minute, release, and repeat on the other side. Virabhadrasana 2 - To perform the pose, you need to simply follow the first two steps of the Virabhadrasana 1. - Now bring the hands down up to the shoulder level and parallel to the floor. - Next, turn your gaze towards the right. Hold the pose for a minute. Release and repeat on the other side. Paschimottanasana - Sit in dandasana Now take a deep breath and raise your hands upwards above the head. - Now exhale and bend your torso forward, folding from the hip joints. Hold your feet with the hands. - Make sure your forehead touches the knees or legs. Hold the pose for 30-60 seconds. Setu Bandha Sarvangasana - Lie flat on the floor with the hands beside the body and legs hip-width apart. - Now bend your knees such that your feet are placed flat on the floor. Make sure to align your knees and ankles. - Now slide your hands underneath your back and then take a deep breath and lift your back off the floor. - Let your chin touch the chest, and your shoulders, arms, and feet support the body weight. Hold the pose for 30-60 seconds. End the session in Savasana and get ready to experience beautiful transformations in your body, thoughts, and life. Author Bio Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Yoga Teacher Training in India. He loves writing and reading books related to yoga, health, nature and the Himalayas. Website: https://www.rishikulyogshala.org/
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Foto: Shutterstock SJEDENJE u autu, vlaku ili avionu može uzrokovati ukočenost i bolove u mišićima, no to ne treba uvijek biti tako! Ovaj trening dizajniran je tako da spriječi upravo te simptome, te da te opusti i pomogne ti da uživaš na putovanju. Za vježbe ti nije potrebna oprema, a idealno je izvesti ih prije no što kreneš na put. Set vježbi ponovi dva do tri puta bez stanke. Vježbe: Dinamično zagrijavanje Stani ravno i zategni trbušne mišiće, zakorači lijevom nogom unaprijed, a desno koljeno digni do prsa te ga zagrli rukama. Zatim zakorači desnom nogom, pa uhvati lijevo koljeno ispred prsa. Zakorači lijevom nogom unatrag, savij desno koljeno unatrag, desnom rukom drži desni gležanj, a lijevu ruku ispruži iznad glave, pokraj uha. Ponovi isto drugom nogom. Napravi dva ponavljanja. Hodajući iskorak oko svijeta Napravi veliki korak unaprijed lijevom nogom, savijajući oba koljena i spuštajući se u iskorak. Istovremeno gornji dio tijela okreni ulijevo, a ruke postavi iznad glave tako da se dodiruju (kao da rukama oblikuješ krug). Zakorači suprotnom nogom unaprijed, a torzo okreni na drugu stranu. Ponovi dva puta svakom nogom. Ratnik III TEKST SE NASTAVLJA ISPOD OGLASA Postavi se u pozu ratnika I s desnom nogom ispred, koljenom savijenim iznad gležnja, a lijevom nogom ispruženom iza (peta neka bude podignuta, a ruke iznad glave, s dlanovima usmjerenim unaprijed) Prijeđi u pozu ratnika III naginjući torzo naprijed i podižući lijevu nogu na razinu bokova (ruke neka ostanu dignute). Moraš tvoriti ravnu crtu od lijeve pete do glave. Napravi dva ponavljanja, jedno na svaku stranu. T-I ekstenzije Lezi na trbuh s rukama ispruženim u razini ramena, palčevima usmjerenim prema gore, a rukama u širini bokova. Ispruži kralježnicu i podigni prsa s poda. Probaj podignuti prsa malo više, a istovremeno digni i bedra te istegni ruke unatrag pokraj bokova. Pripazi da ti je pogled usmjeren ravno ispred kako ne bi došlo do ozljede vrata. Ponovi dva puta. Izdržaj Spusti se u plank na podlakticama, s podlakticama u širini ramena, zategnutim trbušnim mišićima i nogama u širini bokova. Probaj približiti lopatice gurajući ramena unatrag. Ponovi par puta, a zatim nekoliko puta guraj ramena unaprijed, kao da pokušavaš prsa približiti tlu. Deva Sjedni na potkoljenice i ruke stavi iza bokova. Istegni kralježnicu, podigni prsa, a glavu gurni unatrag (kao da pada na leđa). Probaj lagano približiti prste petama i zadržati položaj deset sekundi. Ponovi dva puta.