Meditation 10 – Yoga 7 – International Yoga Day

Yoga is an ancient art that is described in our Indian scriptures. It is a combination of modern science and the wisdom of sages. On the occasion of International yoga day, there are a list of must do positions to try out which can help you to stay healthy and live a longer life.

If you thought yoga is only about asanas or poses you are wrong. There are yoga mudras which very few people know about. Each yoga mudra has its own significance and uses. Fir instance, the gyan mudra stands for concentration and knowledge. Similarly, the vayu mudra stands for ‘air’ and balances air related problems in the body.


In celebration of International Yoga Day 2015 we bring to you a few yoga positions to try for weight loss, back pain and good health. Take a look at these yoga postures and set a goal to try out each one.

To ensure yoga benefits brain, stand straight and bend your right leg so that it is placed on the left thigh with its toes downwards. Raise your hands above your head in the prayer position.

This is yet another important of all yoga poses for diabetics. In the opinion of the yoga experts, this pose tones up various internal organs of the body that are responsible for improved digestion and flow of blood.

This is the mudra of ‘life’ that can be done at any point of time during the day. This yoga gesture improves your immune system, increases the sharpness of your vision and helps you to feel energetic by fighting fatigue.

Suryanamaskar or the sun salutation is a pose that helps you to exercise almost every part of your body. There are twelve different positions in the surya namaskar that includes many forward and backward stretches.

The thunderbolt position in yoga is a very useful one for your hair. It increases the blood flow to the upper part of the body and thus it fosters faster hair growth.

Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor. Bend both legs at the knees and rest the thighs against the abdomen, keeping the knees and ankles together. Encircle the knees with both arms, hands clasping opposite elbows. Bend the neck and place the chin on the knees. Continue to maintain the asana, breathing normally.

The Child pose has a very potent psychological effect on your brain. For this yoga asana, you have to take the foetal position. When you crawl back into the position you were in your mother’s womb, you can feel immense comfort.

is one of the best yoga poses to get firm and toned buttocks. Support yourself with one bent leg. The other leg is bent high up in the air. Stay in this position for 60 seconds and repeat with the other leg. This yoga pose will help to activate the muscles of the supporting leg and in turn build up the muscles of your buttocks.

The plough pose helps to relax your back and leg muscles before you go to bed. It is not very easy to master. But once you have learned this pose, you must practise it before bed time.

Spread a blanket and sit on Padmasana. For padmasana, keep your right foot over the left thigh and the left foot over right thigh. Then lie flat on the back. Once done, release your head slowly and get up with the help of your hands and unlock the Padmasana.

Lie flat on the ground and then slowly raise yourself on your arms slowly. You have to raise your upper body until your arms are straight and support yourself on your knees. The slanting position of the cow pose is a great stretch for your back muscles and also for the entire body.

This yoga exercise burns belly and thigh fat. To get skinny legs and a flat belly, you should do this yoga.

Sirsh means head and this pose requires the person to do a head-stand posture. What happens here is that while standing on one’s head the breasts take a posture against gravity, unlike the normal posture. This helps bring about firmness and shape improvement.

If you have pain in the abdominal muscles then Marichyasana I can actually help you. Sit with your legs stretched out in front of you. Now fold one leg and take it in the loop of your arms. Take your arms behind your back and interlace your fingers. Hold this position for 30 seconds and repeat the step with the other leg.

This is the wide legged forward bend position in yoga that works on the blood circulation in your entire body. Stand with your legs wide apart. Then bend at the waist and touch the floor with your hand.

The second and third trimester is the time to relax so draw energy from breathing techniques such as Ujjayi Pranayama (Victory Breath), Nadi Shodhan, and Bhramri (Bee Pranayama). They will help you deal with emotional changes and relax the mind completely


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