Exercise Yoga

Monday morning blues. This is the phrase so very common that at one or another every person going to work faces this. They do not want to get out of bed on Monday after the lazy Sunday.

However, you feel tired before the week has started or the evenings are very tiring after work?

Now there is a solution, you just need to give 10 minutes to yourself. Try doing yoga, which can increase your energy level quickly. The yoga is simply stretching exercise and systematic breathing which will give you results within no time.

By doing simple exercises daily you will see that the energy level increases and it relaxes your mind in turn. You are not so rushed you can work very calmly and with a relaxed mind.

The dynamic yoga includes the most basic yoga positions. Here you need to relax and give yourself full 10 minutes before you start your day.

The stretches and the movements of your arms and legs along with the breathing
exercises will definitely bring the energy back and you will gain your strength and vigor. And you will look forward to mondays going to work.

In Yoga, if breathing is the main part. Holding the position is equally important. If you want a thin waist, lean on your side with your hand upwards and the other down while leaning sideways without bending in front. Hold that position for a minute.

You will see the difference in just a few days. Along with this if, you do your breathing you will feel very rejuvenated and healthy. In the Yoga, your full body is taken into consideration and all the muscles are activated.

Especially breathing from the stomach i.e. deep breathing helps a lot as most of the time we forget to breathe and the air does not reach our lungs and abdominal. So take time out, do your breathing, and hold your positions in any exercise you do.

Before starting any exercise, warm up is necessary. Some of the Yoga exercises can be done at any time. They can also be made a part of other exercise routines.

Even if you walk or Jog daily, warm up body before you start anything, same way cooling is also necessary.

In yoga breathing is a very important part of exercise, incorporate this in all your exercises. Sit in a comfortable position and breathe deeply let your breathe feel in your stomach inhale and exhale deeply. While walking also try to breathe evenly you will feel the difference and will feel more energetic.

If you are doing any of the yoga poses or any other kind of exercises,  you can put on some good music, and try to do it at your own pace which will help you in relaxing and you will feel heappy and contented with life.

The perfect way to do the yoga is to put the feet correctly in a position. Position like sitting up straight with legs in front is one of the basic steps of proper yoga.

Bend the right leg at the knee and place the feet under the hips so that your feet touches the left thigh. Then gradually change the position of your foot is vertical then slowly slants your knees backwards making your body position into an obtuse angle. It will be very painful initially but don’t force it just relax, or else if it becomes unbearable do it on the bed or keep something soft under you and slowly the knee will move.

Posture perfect

Having done the above, stretch the right leg out keeping the leg securely on the bed or any soft surface. Once the heel has been positioned securely, extend the toe up. Slowly breathe in and curve as far as possible without bending the back. Initially you will not be able to turn much but slowly you will be able to manage this posture. The body will perfectly turn towards the stretched leg and will be completely even. Slowly breathe in and let go your hand and let your upper body rise slowly, then relax for some time. Do the same on the other side. 

Pachimottanasana

Take up the sitting position with legs stretched in the front, slowly curve the right leg making it nearly touching right hip. In this position, your toes will point towards your back, the below the knee part will touch your thigh, stretch your body. Keep a soft cloth under your left side of the body to balance, as you tend to lean. With both the hands grasp your foot and slowly breathe in. Gradually bow and try to touch your foot, keeping your body straight. Now do the same with the other side. It is a very difficult position and you will take some time to do it correctly. If you keep your back and spine flexible, you will be able to do this posture quite easily.

Sun is known as a life giver. By saluting to the sun in the proper steps, we can get relief from many diseases. This particular yogasan eases rigidness of your body and rejuvenates it specially if done in the morning. If same steps done at night have an opposite effect, it helps you to sleep soundly. Therefore, it helps the people who have difficult falling asleep.

Twelve Steps to follow this asana:

The first step is to stand erect, with your foot apart as per your shoulders size, join both the hands keeping thumbs pointing towards your chest.

Tighten your buttocks, breathing in deeply raise your hands slowly. Bend your head backwards as much as you can. Be in this position for few seconds.

Then gradually while breathing out, bend your head towards your knees and try to touch your fingers to the floor, but be careful and not let your knees bend.

Now breathing in slowly, taking floor’s support gradually slip your right foot backwards as far as you are able to but do not touch you right knee to the floor. Stretch your face upwards, as high as possible. It would be a position as if you are pouncing on someone.

Pull in your stomach muscles and slip your left foot back in its original place. Keep your weight on palm and toes.

Slowly breathing out, touch your forehead to the floor by bending your knees to the floor.

Breathe in and gradually raise your upper body until navel and look upwards stretching your face. With your lower body on the floor with your elbows bent. Keep this position for few seconds.

Breathe out and move your buttocks upwards supporting yourself with your palms and feet. Make sure to keep your legs and arms straight.

Breathing in slowly, stretch your right leg forward as much as you can, let left leg be behind you and knees should not touch the floor. Make sure that the left leg is straight. Stretch your face upwards, as high as possible.

Breathe out slowly bring both the feet together and make it straight and stand, try to touch your fingertips to the floor and your head to your knees.

Raising your arms up, breath in slowly and stretch back as much as you can, while doing this tighten your buttocks. Be in this way for few seconds.

Breathe out slowly; gradually bring your arms back to your sides. Rest for few seconds and then repeat the full cycle.