yoga routine and simple yoga techniques
We all eat, sleep, wear clothes, talk and enjoy life daily. But how many
of us exercise daily in order to stay healthy?
Yoga is the most effective ways of maintaining healthier life. A large
number of people prefer to spend as little time as possible on an exercise
routine or yoga.
Through this site, we make an effort to acquaint people with some of
the yoga techniques that can be practiced regularly despite busy schedule,
over-crowded homes or other similar constraints of life. Health is a state
of an individual that is a sum total of various situations concerning
the body and mind. But in fitness there is more emphasis on action, activity,
or a particular task. Overall fitness and health are words that mean the
same state of an individual. While recommending a minimum set of yoga
techniques, this definition of health has been considered. It includes
techniques that ensure efficient working of all organs and parts of the
body such as the vital organs, muscles, joints, glands, tissues and all
functions such as digestion, respiration, blood circulation, secretion,
excretion, reproduction and functions of the nervous system.
The keep-fit-yoga routine discussed here includes five techniques. These
- movements of joints,
- deep breathing,
Movements of joints
Movements of joints is called 'sandhichalana.' In this technique, the
joints of the body are removed in a sequence, and each joint undergoes
a full movement. The steps in movement of joints include the following.
Movement of the hands
Sit with the legs stretched together in front of the body.
2. Keep the arms parallel to the legs with palms facing down. Maintain
a distance of nine to twelve inches between the hands.
3. Keep the neck and back erect.
4. Stretch the fingers out, opening the hands, and then close the fingers
against the palms, forming tight fists. Repeat these finger movements
ten to twelve times with the palms facing down.
5. This is the movement of the wrist joint. Hold the palms and fingers
loosely and move the hands up and down at the wrist joint seven to ten
6. Turn the palms inside, facing each other, and repeat the movements
of the wrist joint seven to ten times.
7. Turn the palms upward, facing the roof above, and move the wrist joints
seven to ten times.
8. Turn the palms outward, and repeat the wrist movements seven to ten
9. Rotate the wrist joints so that the hands move in a circular fashion.
Rotate them ten times each in both, clockwise and anti-clockwise directions.
10. Next, exercise the elbow joints by moving them ten times each in vertical
and horizontal planes.
11. Lastly, move the shoulder joints as if you are rowing a boat.
It is important to remember that you should not move the legs or back
during all the steps described above.
Movement of the neck: moving the neck in four
different ways does neck exercises.
1. Keep the legs as for the movements of the hands. Keep the hands behind
the hips, reclining the back slightly
2. First, do forward and backward movements ten times by moving the chin
up and down.
3. Next, do sideward movements ten times by bringing the left ear near
the left shoulder and then the right ear near the right shoulder. While
doing the sideward movements, the chin should move in a semi circle.
4. The third movement involve turning to the left ant right shoulders.
Repeat this movement also ten times.
5. The fourth movement is circular where the chin is rotated from right
shoulder to left shoulder in clockwise and anti-clockwise directions.
Movement of the lower limbs:
Detailed below are the steps for movement of the lower limbs. The feet
are first moved in four different ways.
1. Keep the feet apart in straight and bend the toes forward and backward
2. Next, rotate the feet inward and outward followed by moving them forward
and backward. Lastly , move the feet in a circular fashion.
knee joints are moved in different ways.
1. Raising the feet from the ground.
2. Bring the heels near the body by bending the legs from the knees in
a vertical and horizontal position.
3. Lie down on the back with right leg straight on the ground. 4. Bring
the left knee near the chin, keeping the right one on the ground
5. In the third movement, bend both the knees together and touch them
with the chin.
6. Do a rolling action by raising the hips and the neck alternately
All the joint movements should be tried only after learning the correct
technique for yoga expert. You will need about three to four minutes to
complete the above exercises. They will help keep all the joints of the
body supple and flexible.
At the end of the movement of the joints, you need to practice postures
of asanas. The joint movements are not mentioned in any ancient traditional
texts of yoga. However, They have been included in this issue because
they are very beneficial to every one and are good starters for an exercise
Yoga unites the mind, the body, and the soul. The mind governs the body
and has the ability to heal the body. But this requires a lot of concentration
and will power. Concentration is achieved through the practice of Yoga.
Therefore, Yoga is considered therapeutic. It helps you become more aware
of your body's posture, alignment and patterns of movement. It makes the
body more flexible and helps you relax even in the midst of a stress stricken
environment. This is one of the foremost reasons why people want to practice
Yoga is a science that has been practiced for thousands of years. It is
consists of ancient theories, observations and principles about the mind
and body connection which is now being proven by modern medicine. Substantial
research has been conducted to look at the Health Benefits of Yoga. These
benefits are categorised into three categories-physiological, psychological,
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