Yoga has numerous health benefits, including increased bodily awareness, mental clarity, and relaxation. It also improves a person’s mental well-being. The negative consequences of Covid-19 lockdowns, combined with employment insecurity and the trauma of losing loved ones to the Coronavirus pandemic, have had an impact on our mental health, which is why we need to turn to Yoga for relief.
“Yoga delivers mental benefits such as reduced anxiety and depression,” according to a Harvard study. What’s more shocking is that it improves your brain’s performance.” Because many of us continue to work from home, here are five simple Yoga asanas to help you improve your breathing and meditation, which can help you improve your mental health and mental clarity.
Accomplished Pose (Siddhasana)
Method: Sitting cross-legged with eyes closed in deep meditation and hands resting on knees is the most basic Yoga stance. To master the sitting asana, sit with your toes tucked into your thighs and your feet side by side, knees open and eyes closed in a contemplative stance.
Siddhasana, also known as Yoga’s completed stance or Siddhi’s pose, is an excellent position for meditation. It’s great for increasing hip and groin/inner thigh muscular flexibility.
Benefits: It not only lengthens the spine, improves posture, stretches the front of the ankles, strengthens calf muscles, activates the chakras, keeps the mind alert, reduces stress and anxiety, and helps to balance the activities of the reproductive organs, but it also lengthens the spine, improves posture, stretches the front of the ankles, strengthens calf muscles, activates the chakras, keeps the mind alert, reduces stress and anxiety, and helps to balance the activities of the reproductive
Anjaneyasana, also known as Crescent Moon Pose or Low Lunge
Method: Begin in a downward dog position. As you exhale move your right foot forward and position it in between your hands aligning the right knee and heel in a straight line. Bring your left knee all the way to the ground. If necessary, move it back until you feel a comfortable stretch in your left leg.
Inhale and raise your chest, arms parallel to each other or palms united, to your shoulders. Bend deeper into the posture with each breath, pressing your tailbone towards the floor. Take a step back and gaze up if you can. To exit the pose, return to downward dog and repeat on the opposite side.
Benefits: This asana increases flexibility in the shoulders and neck area. The hips, thighs, and groins are all stretched deeply in this pose.
It helps to stretch and open the chest and shoulders, promotes post-workout recuperation, and improves energy while helping to improve body posture deliberately. The asana also helps improve bodily equilibrium.
Paschimottanasana, or forward bend in the seated position
Method: If your back is stiff, start with Dandasana and wrap a strap over your feet while clutching them with your hands. Make sure your knees are slightly bent and your legs are spread out in front of you.
Then, while maintaining your spine erect, inhale and extend your arms straight out to the sides and up above your head, reaching toward the ceiling. Begin to come forward by hinging at your hips and placing your upper body on your lower body as you exhale and empty your stomach of air.
Lower your arms and try to touch your knees with your nose by grasping your big toes with your fingertips. On each inhale, stretch your spine, and on each exhale, deepen your forward bend.
Benefits: Despite its apparent simplicity, it has numerous advantages, particularly for people suffering from high blood pressure or diabetes. It calms the body and relaxes the mind, which is one of the key health benefits. It also aids in the circulation of new blood to the brain, which helps to relax the mind and reduce sleeplessness, sadness, and anxiety.
Setubhandhasana/Setu Bandha Sarvangasana or the Bridge pose
Method: Lie on your back with your legs straight on the floor and your palms beside your thighs. Bring your heels closer to your hips by bending both knees while keeping your legs and hips apart.
Inhale and lift your stomach and chest off the floor with your hips. With your hands, support your lower back. Straighten your legs and point your toes in the front. Hold this position for ten to fifteen seconds before releasing.
Benefits: The Bridge posture, or a version of it, expands the chest, neck, and spine. It strengthens the back, buttocks, and hamstrings while also improving blood circulation, reducing stress, and calming the mind.
Legs-up-the-wall posture (Viparita Karni)
Method: Lie flat on your back. Bring both legs together and raise them up. To elevate your lower back, take your legs slightly behind you. Place your palms on your lower back and your elbows on the ground to support your back. Maintain a 45-60 degree angle between your back and the floor with your legs perpendicular to the floor. Take a normal breath. Begin with one minute of practice and gradually build to ten minutes.
Benefits: This asana promotes faster water transfer from the small to the bigger intestine, which helps to cleanse the stomach. It’s also a terrific way to strengthen the core and activate the hormone system. It allows you to thoroughly relax your mind and body while also assisting in the cooling and refreshing of the circulatory system.
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