*Yoga* for winter

In winter, Its better to practice yoga indoors.Remember to do proper warm-up exercises. This way you will remain maintain your health and keep calm.

SURYA NAMASKAR

While indoors, do plenty of Surya Namaskar ( sun salutation) This will help you keep warm, flexible and increase your energy. Your body will feel more nimble.

BREATHING

Do lots of chest breathing. Sit IN ANY MEDITATIVE POSTURE, say Sukhasana ( the easy pose), Vajrassna (warrior pose) or Padmasana ( the lotus pose) , with hands on your knees, Take slow deep breaths, let your chest expand and contract as much possible.
Do this 10 to 15 times.

Do lots of pranayamas ( yoga breathing exercises). the best for this season is Surya Bhedna ( right nostril breathing).

STRETCHING

Stretch your spine with yogic exercises.Stand with both feet apart.Now stretch both hands above your head. Inhale and bend backwards from the waist. Then exhale and bend forwards.Repeat 10 to 15 times. Those suffering from lower back problems must avoid bending forwards.

Yoga: Sit right for a stress-free life

Yoga is not just about performing the postures but attaining them. Yogis say the praytana shathilyam smaprathibhyam posture should be practised effortlessly, fixing the mind beyond. Yogasanas should be performed to ease the practise without straining joints or ligaments.

There are four meditative postures. Vajrasana, or the diamond pose, is one of them. One who cannot practise advance postures such as padmasana (lotus posture) can practise vajrasana for a prolonged period.

Vajra, or thunderbolt (a powerful weapon), is a pose that radiates blood supply and subtle energies to the upper body. The postures are most recommended in therapeutic yoga.

There will hardly be a person who has never been afflicted with problems of the senses and the digestive system. After a certain age, even waist pain becomes normal. The vajrasana series plays an important role in alleviating waist and spinal cord pain.

Vajrasana is effective during menstrual disorders or even normal delivery. One can practise the pose even during menstruation. This relieves one from pelvic strain, waist pain or the burning sensation. During vajrasana, the vital energy flow is towards sahasrara chakra from muladhara chakra, which helps meditation.

Thus the energy of the senses is promoted towards spiritual upliftment.

Even a person with sciatica and slipped disc, who is unable to sit in a meditational pose, can practise vajrasana easily by using a pillow under the knee.

Vajrasana

* Sit straight on the mat
* Stretch out the legs and keep them close together
* Keep the palms of both hands on the right side
* Put the entire weight of the body on them
* Fold back the knees
* Sit on them in a comfortable position
* Rest the palms on the respective knees
* Sit straight
* Breathe normally

Benefits

In the initial stages, you may find it difficult to sit in this pose. As you become accustomed to this asana, you will find that it relaxes your kneecaps, ankles and feet. Those having gas problems should perform this asana immediately after a meal.

Sit in the vajrasana position for about five minutes. It provides relief from sciatic pain. It also relieves heaviness of the stomach. The neck and the backbone are held straight in this asana.

You will find that the body is totally relaxed. All parts of the body reach a resting position in this asana. Vajrasana, if done for five-seven minutes, is equivalent to a long walking exercise. Vajrasana is also beneficial in curing varicose veins.

Precautions

It is recommended that people who have stiff joints and those who have difficulty in movement should practise this asana with a lot of care. Those with knee pain can place a folded blanket between the hips and the heels for added comfort.

source bharat thakur

YOGA:This set of techniques reduces stress and increases concentration

Pranayama in a yoga can be described as the art of playing with the breath to reach the summit of stillness — and stay there. There are hundreds of techniques a practitioner can perform to get to a point where there is no struggle. The beginning, however, is simple breathing. There is a hierarchy of breathing practices, which include combinations of poorak (inhalation), rechak (exhalation) and kumbhak (retention of breath). Stopping of the breath when you are overwhelmed by something beautiful would be called kevala kumbhak, or spontaneous suspension of breathing. To achieve this state is the purpose of pranayama. Inhaling and holding the breath is called antar kumbhak while exhaling and holding the breath is called vahiya kumbhak.

Combining poorak, rechak and kumbhak for different durations and manipulating the breath between the right and the left nostrils make for hundreds of pranayama techniques. They help release knots and tensions accumulated in the body, thus creating a sense of wellbeing in the body and the mind.

Sahaj pranayama (yoga)

* Sit in a meditative posture with back straight.
* Inhale deeply in this position and hold breath.
* Exhale through mouth with attention at the centre of eyebrows.
* Repeat 15 times.

Benefits (yoga)

* Increases the body temperature and burns calories, thus reducing weight.
* Reduces anxiety and stress.

Anulom vilom pranayama

* Sit in a meditative posture.
* Fold forefinger and middle finger of right hand.
* Place ring finger in the centre of eyebrows and press thumb on right nostril.
* Inhale through left nostril.
* Hold breath.
* Reverse positions, placing thumb between eyebrows. Press left nostril with ring finger.
* Exhale through right nostril.
* Inhale through right nostril; hold breath.
* Reverse the position of fingers and exhale through left nostril.
* Repeat this cycle 12 times a day.

Benefits

* Purifies blood by increasing the supply of oxygen and expelling toxins.
* Increases concentration and reduces stress.

source bharat thakur