Yoga Poses and the Pranayam technique can help avoid serious health problems.
Yoga can help you stay healthy and prevent frequent illnesses. These four yoga poses ought to be a part of your exercise regimen.
Ankush Pandey
Fitness Specialist
Yoga Poses is regarded by fitness experts as a secure and efficient means of managing and preventing chronic health issues. Yoga Poses is an age-old discipline that enhances mental, emotional, and physical well-being. It consists of a sequence of postures, breathing techniques, and meditation. These methods can ease tension and encourage relaxation while also enhancing strength, flexibility, and balance. A 2017 study found that practicing Yoga Poses for six months decreased participants' waist circumference, BMI, and body weight among overweight and obese individuals.
A 2016 study reported that doing Yoga Poses for 12 weeks improved bone mineral density and lowered bone turnover in postmenopausal women with osteoporosis; A 2013 study found that doing yoga for 8 weeks lessened symptoms of anxiety and despair in patients with major depressive disorder.
Three months of Yoga Poses images lowered hypertensive people's systolic blood pressure, according to a 2014 study. Six months of yoga practice improved glucose control in adults with type 2 diabetes, according to a 2016 study. Things got better. However, it's crucial to see your doctor before beginning a new exercise program, particularly if you have a chronic illness or are expecting a child.
In an interview with HT Lifestyle, Himalayan Siddha Akshar, the founder of Akshar Yoga Institutes, suggests four yoga asanas and pranayama practices to prevent long-term health disorders:
Bhastrika Pranayama
Method:
Select a sitting pose that seems comfortable for you, like Padmasana, Ardhapadmasana, or Sukhasana. Put your eyes closed and hunch your back. With your palms facing upward on your knees, make the Prapti Mudra. Take a deep breath and let the air fill your lungs. Give a full exhale. There should be a 1:1 ratio between inhalation and exhalation. For instance, you must exhale after six counts if you inhale six times.
Duration:
Five minutes is a good place to start when using this breathing method, and you can gradually extend its use over time.
Paschimottanasana:
Method:
Begin with the Dandasana. Ensure that your knees are slightly bent and that your legs are extended forward. Raise your arms into the air while maintaining a straight back. Let go of the air in your tummy as you exhale. Breathe out and place your upper body on your lower body while bending at the hips. Put the tips of your fingers on your big toes by bending over. Try putting your legs up to your nose. Hold the position for ten seconds.
Utkatasana
Method:
Begin with the Dandasana. Ensure that your knees are slightly bent and that your legs are extended forward. Raise your arms into the air while maintaining a straight back. Let go of the air in your tummy as you exhale. Breathe out and place your upper body on your lower body while bending at the hips. Put the tips of your fingers on your big toes by bending over. Try putting your legs up to your nose. Hold the position for ten seconds.
Naukasana:
Method:-
Lie down on your back. Elevate your body 45 degrees above the floor. Place your weight on your hips and raise your legs 45 degrees off the ground. You have to align your toes and eyeballs. Strive to keep your knees straight. Maintain your arms parallel to the floor and extended forward. Your abs should have a firm texture. Maintain a straight back.
Tiryaka Tadasana
Method:
Sit in Hastuttanasana after doing Sansthiti. Put your hands together in a greeting. Tilt your body carefully to the right now. Reach out as far as you are able. Hold this posture for a while. Proceed in the other direction.
