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Practice Yoga & Sleep Well

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Nothing can make you more refreshed and energised for a long day than a night of sound sleep. Whether you are a corporate professional, a student or a housewife, all of us experience some form of stress in our day to day lives. There is no end to the number of worries and the anxiety that can plague one’s happiness; especially when we go to sleep. For some of us, depending on our lifestyle, this may be the only time that we get in the whole day, to relax our body and mind. This however, becomes difficult when you try too hard to relax. It only makes your body tenser.

There are numerous benefits of a night of good, sound sleep. It is when you sleep that your body repairs the damaged cells in it. It also helps increase your concentration and retention power because your mind is relaxed. When you do not get this dose of sleep, you feel tired, drained out and unable to concentrate on work at hand. Worse, if this continues, it leads to disorders like insomnia and sometimes people even start hallucinating.

While there are drugs and chemicals to superficially cure you of such disorders and make you sleep, nothing can replace the benefits of a natural remedy. Yoga is such an experimental science. Through yoga, you learn to experiment and understand your own body. It automatically tells you what is good for your body and what is not, what relaxes your body and what does not. The external environment around you will then no longer matter, because you know that you can calm your body down no matter where you are and give it the relaxation it needs. You will not need to depend on anything else to get that night’s sleep.

Shavasana is a relatively common relaxation yogasana but its benefits are innumerous. It relaxes your entire being. This asana should be practiced before sleep as it will take away all your physical and mental fatigue and make you aware of your own body. Ujjayi Pranayama when done in Shavasana helps in inducing sleep. It is a tranquilising  pranayama and a perfect cure for insomnia. It has an enormous soothing effect on the nervous system and calms down your nerves. Matsya Kridasana is another relaxation asana that can be practiced before going to sleep. It is especially helpful in calming down. Source

Source: Yoga.am Dec 13.’09

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Some Basic Movements In Yoga Exercise

There are several joints in our body, which needs lubrication and movements. The food we consume supplies the lubrication and Yoga and other activities provide the movements. In our regular life some of these joints are overused and some are rarely used which may create problems at later stage in your life. To help these joints maintain their healthy condition Basic Movements are necessary also they are useful to prepare your body to take up Yoga.

Benefits :
1.As your body relaxes all your muscles also relax except those muscles, which are used in the movements, so one can easily concentrate on the movement / particular muscle (effort).
2. Aged and persons having diseases also can do these movements without much strain.
Standing Position Yoga Postures or Asana(Exercise) in standing position: click & see


Stand erect with the feet quite close together, heels and the big toes touching each other. Hands touching thighs, this position helps achieve stability of pulse.

Neck Movement-1 ...click & see

Benefit: To increase the flexibility and stamina of neck muscles.
Procedure – Standing (as shown in the picture) Position, keep your neck straight, then slowly but without jerk bend your neck forward as much as possible, back to normal position then bend it backward and then back to normal, then to the right and to the left.

Precaution: – People with neck problems like spondilytis should avoid forward bending.
Neck Movement- 2 ...click &  see

Benefits: To increase the flexibility and stamina of neck muscles.

Procedure:
– Standing Position(as shown in the picture), keep your neck straight, then slowly but without jerk start rotating neck clockwise from left shoulder to backwards then to the right shoulder and to front. Repeat this in anticlockwise direction starting from right shoulder.

Precaution: – People with neck problems like spondilytis should avoid forward bending.

Shoulder Movement1

Benefits – To increase the flexibility and stamina of shoulder & back muscles. This posture is useful for people with back problems.
Procedure :– Sit in the Vajrasana Position, keep your body straight, with arms by side. Then slowly but without jerk lift your both shoulders upwards as much as possible near to ears, back to normal position.
Precaution: – No specific precautions.

Shoulder Movement -2
Benefits :– This posture is useful for people with back problems.- To increase the flexibility and stamina of shoulder and back muscles.
Procedure :- Sit in the Vajrasana position, keep your body straight, fold you hands and place left fist on left shoulder and right fist on right shoulder, bring both your elbows together near chest, then slowly but without jerk rotate both these arms in opposite direction, (left arm anticlockwise and right arm clockwise) Repeat this in opposite direction (right arm anticlockwise and left arm clockwise).
Precaution :– No specific precautions.

Hand Movement- 1

CLICK & SEE

Benefits :- This posture is useful in increasing the strength of neck, shoulders and the stretching helps retain normal posture. To increase the flexibility and stamina of hand & shoulder muscles.

Procedure :- Relax in Shavasana position, keep your hands 6 inches away from your body, legs separated with 12 inch distance between them, lift your hands 1 to 1.5 inch above ground and slowly rotate them towards head without bending elbows, keep the hands parallel to the ground till both the palms meet, place left palm on right palm and stretch hands upwards and legs downwards for 5 to 10 seconds, then slowly but without jerk rotate both the hands back to the normal position via the same path.
Precaution :- If you feel strain while lifting your hands above ground then do this with your hands resting on ground.

Hand: Movement -2

Benefits: – This posture is useful in increasing the strength of neck, shoulders and hands, the stretching helps retain normal posture. To increase the flexibility and stamina of hand & shoulder muscles.
Procedure – Relax in Shavasana position, keep your hands 6 inches away from your body, legs separated with 12 inch distance between them, raise your hands above ground and slowly take them towards head without bending elbows, place both hands on the ground, stretch hands upwards and legs downwards for 5 to 10 seconds. Then slowly but without jerk bring both the hands back to the normal position via the same path.
Benefits :- This posture is useful in increasing the strength of neck, shoulders and hands, the stretching helps retain normal posture.
Hand: Movement- 3

Benefits :– This posture is useful in increasing the strength of neck, shoulders and the stretching helps retain normal posture. – To increase the flexibility and stamina of hand & shoulder muscles.
Procedure :- Relax in Shavasana position, keep your hands 6 inches away from your body, legs separated with 12 inch distance between them, lift your hands 1 to 1.5 inch above ground and slowly rotate them towards head without bending elbows, keep the hands parallel to the ground till both forearms cross, in this same cross position raise the arms above and on to the stomach, then slowly bring both the hands back to the normal position.

Precaution :- If you feel strain while lifting your hands above ground then do this with your hands resting on ground. The movements should be slow and continuous.

Leg Movement -1

CLICK & SEE

Benefits: – This helps development of the leg muscles and hip joints.- To increase the flexibility and stamina of legs & hip muscles.
Procedure :- Relax in Supine position, keep your hands around head rotating them side ways, then lift your left leg and bring it near to the hip, repeat this procedure for the right leg. Then slowly bring both the hands back to the normal position.
Precaution: – The movements should be slow & continuous.

Leg Movement -2
Benefits :– This helps leg muscles and hip joints. To increase the flexibility and strength of legs & hip muscles.
Procedure: – Relax in Supine position, keep your hands close to your body, then lift your left leg 30 to 40 degrees above ground level and rotate it in the clockwise direction without bending knees, repeat this procedure for the right leg.
Precaution: – The movements should be slow & continuous. Do not bend the knees.

Leg Movement-3

Benefits – This helps leg muscles and hip joints.To increase the flexibility and stamina of legs & hip muscles.
Procedure – Relax in Supine position, Move your hands around and place them at shoulder height, parallel to the ground, then lift your left leg and turn it to the right side as far as possible touching the ground. Repeat this procedure for the right leg. Then slowly bring both the hands back to the normal position.
Precaution – The movements should be slow & continuous. Do not bend the knees.

CLICK & SEE THE PICTURES

Knee Movement -1

Benefits: – This helps knee joints and hip joints.To increase the flexibility and strength of knee & waist muscles.
Procedure :– Relax in Supine position, Move your hands around your head, then bend your left leg in knee and rest foot near&nbspto hips , then turn the knee to the right side as far as possible. Repeat this procedure&nbspfor the right leg. Then slowly bring both the hands back to the normal position.
Precaution :– The movements should be slow & continuous.

Knee Movement -2

Benefits: – This helps knee joints, hip joints and also the spinal column. To increase the flexibility and strength of knee & waist muscles.
Procedure – Relax in Supine position, Move your hands around your head, then bend your legs in knee and rest feet near to&nbsphips , then turn the legs to the left side as far as possible, touch the left knee to the ground and turn the neck to the right side and relax all the muscles, continue normal&nbspbreathing, then slowly bring both the hands back to the normal position.
Precaution :– The movements should be slow & continuous, don’t take unnecessary strains while performing this exercise.

Knee Movement- 3
Benefits – This helps knee joints, hip joints and also the spinal column.- To increase the flexibility and strength of knee & waist muscles .
Procedure – Relax in Supine position.
Move your hands around your head, then bend your legs in knee and rest feet near to hips , keep 12 inches distance between them, then turn the left leg to the right side to touch the right toe, press the right leg to the left thigh, relax all the muscles,&nbspcontinue normal breathing. Repeat this for right leg, then slowly bring both the hands&nbspback to the normal position.
Precaution – The movements should be slow & continuous, don’t take unnecessary strains while performing this exercise.

Source:www.yogapoint.com

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Janusirasana (Yoga Exercise)

Benefits

1. It keeps the liver healthy and
ensures that it functions
normally.

2. It cures stomach disorders and
secrete digestive juices apart
from stimulating the solar plexus.

Caution

1. Those suffering from cervical
pain should practise this asana
with the head straight. Those
with lumbar pain should avoid
this asana.

How to do the exercise:  …....CLICK & SEE THE PICTURES

1. Sit straight with both legs stretched in front.

2. Now bend the left leg, bring your heel to the groin and touch
the right thigh with your foot. Keep hands on your lap.
Keep your hands straight on the respective knees.

3. Now, breathe out, bend forward and stretch your hands to
touch your right toe.

4. Your head should touch the right knee. Initially, if you find it
difficult, hold the lower end of your foot and bend your head.

5. Once you get used to the posture try doing it the right way.
Sit straight, breathe normally and stay in this position for six
counts..

6. Repeat this with the other side. The entire sequence comprises
one time. Repeat four times.

Source:Allayurveda.com