GURUKUL INFORMATICS

Yoga for Acidity


It reduces fat around the thighs & calves.
It improves the digestion.
 

Method-
1)Kneel on the yoga mat,keep back erect.
2)slowly make hips down & rest thembetween the feet .Toes should be pointing backwards.
3)keep back erect.
4)Kep hand resting on the knees.
5)Maintain pose & breathe normally.

Duration & Repeation-
1)Since this asana improves digestion,sit in this asana after having food.
2) Sit for atleast 20 min.

Adho Mukha Virasana (Down facing hero's pose)

Quietens the mind and reduces tension.
It reduces fat around the thighs & calves.

Method--
1) Sit in Virasan.
2) Bend forward and rest on the floor.
3) Touch your forehead to ground.
4) Straighten both hands in front of your head by touching both palms toghether.

Duration and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat the pose for 2 times.

Supta badhha konasana (cobbler pose in lying position)

Tranquillizes Mind
Lowers blood pressure

Method-
1)Sit in badhha konasana.
2)Slowly lie on the back so that your back & head touches the floor.
3)With the help of hands hold ankles & pull them up,so that the heels touches anal region.
4)Put both hand below thighs with palm facing to upwards.
5)Try to touch your knees to the floor.
6)Maintain the pose & breath normally
7)Exhale & return to original position.

Duration & repetation-
1)Maintain the pose for upto 60 secs.
2)Repeate it for 2 or 3 times
Janu Shirsasana (Head to knee pose)

Tones complete spine and abdomen.
Reduces strain and stress.

Method-
1) Sit in Dandasana.
2) Bend right knee horizontally, place right foot against the left foot as high as possible.
3) Twist towards left with back straight and bring trunk in line with left leg.
4) Exhale and then bend trunk and arm forward to hold sides of foor of extended leg.
5) Allow the head to touch left knee if possible.
6) Do not force to touch your head to knee.
7) Maintain the pose and breathe normally.
8) Repeat to other side also.

Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat the pose for 1 or 2 times.

 
Pachimottanasana (Back spine stretching pose)

Tones complete spine.
Improves digestion.

Method-
1) Sit in Dandasana.
2) Exhale and lean forward, hold the toes with the help of hands (hold the feet in the middle of the sole.
3) Move more further/forward and downwards from hip to legs.
4) Try to touch your head or nose in between the knees.
5) Do not force yourself to touch your head to knee.
6) You can take folded blanket on knee and touch your head to the blanket.

 

Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat it for 1 to 2 times.

 

Makarasana




Massages abdominal organs.
Reduces stress.

Method-
1) Lie on the abdomen on the yoga mat.
2) Stretch both hands above head. chin should touch to the floor.
3) Inhale and cross the arms such that palms should be in touch with elbow joints.
4) Keep legs 4 feet apart touching the floor.
5) Keep chest above the ground.
6) Touch abdomen fully in contact with the floor.
7) Now do abdominal breathing.

How to do that?

a) while inhaling move abdomen towards floor.
b) while exhaling move the abdomen away from the floor.
8) Exhale & return to original position.

Duration & repetation-
1) Maintain the pose for 40 to 60 sec.
2) Repeat the asna for 2-3 times.

NOTE:

Before doing pranayam ,dhyan & shavasana consult your yoga teacher.
Learn it properly then only do it.Otherwise it will be harmful.

Anulom Vilom Pranayam

Method-
1) Sit in padmasana,virasana or sukhasana.
2) Keep back erect.
3) Keep neck erect.
4) Shoulders behind.
5) With right hand,close index finger & middle finger.
6) Keep right hand thumb for controlling right nostril.
7) Keep right ring finger for controlling left nostril.
8) Now the actual procedure-
a) Breathe in through left nostril
b) Breathe out through right nostril
c) Breathe in through right nostril
d) Breathe out through left nostril.
This is one cycle.

Do this pramayam with closing eyes and with full concentration.

Duration &Repetation-
1) 20 -30 cycles = 1 set
2) so do 2-3 sets per day

Dhyan mediation
It lowers blood pressure & pulse rate.
Gives you good & sound sleep.

Method-
1) Sit in sukhasan.
2) Join both palms to form namaskar pose in front of chest.
3) Close your eyes,& concentrate in between mid eyebrows.
4) Breath normaly
5) Relax your mind.

Duration -
Maintain the pose for 5-10 mins.

Shavasana corpse pose
 


Relaxes mind ,body.
Restores energy.