Ardha Matsyendrasana
Also referred to as Half Spinal Twist Pose, this asana lets
you twist and tone your spine, improves digestion. It also increases the capacity
of your lungs so that they may inhale better and hold more oxygen.
Steps:
1. Sit on the
floor with your legs stretched out, feet together and spine straight.
2. Bend your
left leg and place your left heal beside your right hip.
3. Take the
right leg over your left knee; place your left hand on your right knee and keep
your right hand behind you.
4. Now, twist
your waist, shoulders and neck to the right and look over the right shoulder.
5. Hold the
position and continue with gentle long breaths in and out.
6. To come
back to the starting position, continue breathing out, release the right hand
first, release the waist, then chest and lastly the neck and sit up relaxed yet
straight.
7. Repeat to
the other side. Breathing out, come back to the front and relax.
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Dhanurasana
The bow pose is considered as the best yogasana to strengthen
the reproductive organs and regulate pancreatic secretions, and is thus recommended
for the diabetic people.
Steps
1. Lie down on
your stomach while keeping your legs apart and arms on the side.
2. Gradually
fold your knees upside and try to hold your ankles.
3. Now, breathe
in, stretch your chest, neck and arms, and then pull your legs up, off the
floor.
4. Take long
deep breath and hold the pose for 10-15 seconds.
5. Gradually,
while exhaling, release your legs and bring the chest back on the floor.
6. Practice this pose 3-5 times.
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Paschimottanasana
Paschimottanasana is one of the lightest of Yoga poses which
tones your spine and kidneys. It also helps the blood to flow to the face. You
can practice this after some basic stretching and warm up exercises.
Steps:
1. Sit on the
floor with your legs stretched out while placing your palms on your thighs.
2. Stretch
your hands upwards slowly while taking deep breaths (just inhale).
3. While
exhaling, bend forward and try to hold your big toe with your thumb and index
finger.
4. Try and
touch your knees with your nose or forehead.
5. Stay in
this position for 10-15 counts and exhale slowly as you rise back.
6. Practice this 8-10 times a day.
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Halasana
Besides other benefits, the Plough pose revitalizes spleen
and pancreas, which are responsible for insulin production. It stimulates the
thyroid glands, parathyroid glands, lungs and abdominal organs and helps
maintain continuous blood flow to head and face.
Steps
1. Lie flat on
the floor with legs stretched out.
2. Gradually
lift your legs from the hips while taking a little support of hands (only if
you are not able to it without support).
3. Now, slowly
bend your legs and try to touch the floor behind your head.
4. Hold the
position for 5-10 seconds and gradually bring the legs back while exhaling.
5. Repeat this pose 5 times.
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Sarvangasana
The pose primarily regulates the working of Thyroid glands, which
are responsible for the proper functioning of the entire body including the
digestive, nervous, reproductive system, regulating metabolism and respiratory
system.
Steps
1. Lie on the
floor with your legs stretched out.
2. Gradually
bend your legs first from the hips and take the entire body upwards providing a
support at your back. Try to keep your legs straight.
3. Now,
stretch your body upwards and try taking all your body-weight on your shoulders
with your elbows flat on the floor and palms supporting the body from the back.
4. Hold till
comfortable. Do not overdo it.
5. Release gradually; first take your body down and then legs. Do not fall back on the floor as it might hurt badly.
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