yoga final

8/13/2019 Yoga Final

1/12

HAIR YOGA

Balayam Yoga (Rubbing nails):

This yoga asana was made famous by BabaRamdev. It is simple and highly affective. You can do this asana either sitting or standing. Curl the fingers of both hands inwards towards

your palm. Bring the nails of both your hands in contact with

each other and start rubbing them vigorouslyensure leaving out the thumbnails.

Keep rubbing your nails continuously for 5-7

minutes at a stretch.Besides hair loss, Balayam yoga can also curedandruff and premature graying of hair.By doing this, the roots of the hair folliclesconnected to the fingernails pump energy to thescalp needed for hair growth.
http://www.stylecraze.com/articles/premature-greying-not-to-worry/http://www.stylecraze.com/articles/health-and-wellness/yoga/8-yoga-poses-that-can-protect-your-hair/http://www.stylecraze.com/articles/premature-greying-not-to-worry/


2/12

5. Adho Mukha Svanasana (Downward Dog

pose):

Place yourself with your knees and hands onthe ground. Your hands perpendicular to yourshoulders and your knees perpendicular withyour hips.

Next push your hips up and alongside

straighten your legs too, standing on your toes. Pressing your palms to the ground, straighten

your spine more. To exit from this pose, pull down your hips

gently and come back to the first step.
http://www.stylecraze.com/articles/health-and-wellness/yoga/8-yoga-poses-that-can-protect-your-hair/


3/12

6. Vajrasana (Diamond pose):

Sit on the floor keeping your spine erect and withstretched legs. Your heels should be together. Place your hands by your side palms facing the

ground. Now you have to fold both your legs, keeping them

under your thighs; first the left leg and then the

right. Place your hands on your upper thighs. Sit in a relaxed position and breathe in and out

deeply. When done, return back to your original posture of

sitting with stretched legs.
http://www.stylecraze.com/articles/health-and-wellness/yoga/8-yoga-poses-that-can-protect-your-hair/


4/12


5/12


6/12

ANTI-AGING YOGA

1. Equal standingFelstead says this pose will help you develop awarenessofpostural tendencies.

In bare feet, stand on a yoga mat or the floor with feet paralleland together or hip-width apart, arms hanging at sides. Focus on the feet and how your body weight is distributed.Without lifting the soles of your feet off the floor, shift forward,backward and side to side to move your body weight until youbring it to centre. Moving your attention up the body, feel that your hips arestacked over ankles and shoulders over hips. Move the chin back

so that the skull is balanced on the spine. Aim to find anequilibrium that means you're using as little muscle strength as

possible to stand. Imagine that a string is pulling you up from the crown of your head. Notice if you'reslouching and stand up straighter, without overengaging any muscles such as theglutes.Change it up: Close the eyes and notice how your balance changes. Or try doing the

pose in front of a mirror and compare how you feel with how straight and even youlook.

2. Tree poseBalanceis notoriously more difficult as we age, says Felstead. Tree pose is a simple

balancing posture that will help you maintain your abilities.

Start in equal standing posture, then shift most of yourbody weight into the left foot and leg. Bring your hands toprayer position in front of the chest. Come onto the toes of the right foot and open the right hipand leg.

If your balance is unsteady, keep your right toes on thefloor, right heel against the inside of the left calf. If you feelstable here, lift the right foot off the floor and place againstthe inside of the left calf or thigh, being careful not to pressagainst the knee. Take a few breaths, then slowly lower and repeat on thesecond side.

Change it up: Challenge your balance by reaching the armsabove the head or by looking up toward the ceiling.
http://www.besthealthmag.ca/get-healthy/fitness/maintaining-good-posturehttp://www.besthealthmag.ca/get-healthy/fitness/maintaining-good-posturehttp://www.besthealthmag.ca/get-healthy/fitness/maintaining-good-posturehttp://www.besthealthmag.ca/get-healthy/fitness/yoga-pose-of-the-month-improve-balance-with-leg-liftshttp://www.besthealthmag.ca/get-healthy/fitness/yoga-pose-of-the-month-improve-balance-with-leg-liftshttp://www.besthealthmag.ca/get-healthy/fitness/yoga-pose-of-the-month-improve-balance-with-leg-liftshttp://www.besthealthmag.ca/get-healthy/fitness/maintaining-good-posture


7/12

3. SquatStrong thigh muscles will help protect the knees from pain and injury, says Felstead.

Start in equal standing posture with feet together andarms at sides. Keeping the knees and feet together, sit back asthough you were going to sit in a chair. Only go as far

as you are comfortable and balanced, but do try tochallenge your muscles.To protect the knees,makesure they're behind the toes and not moving forward. At the same time, reach the arms straight in front ofyou to help with balance.

Change it up: If it's easier to balance, you can do thispose with feet hip width apartjust be sure the kneesare pointed in the same direction as the toes and not

caving inward. Play with how deep you can go whilemaintaining an erect spine and happy knees.

4. Downward dogA classic and well-known yoga posture, downward dog improves upper-body strength,promotes ahealthy spine and stretches the back body.

Start on hands and knees, with wrists undershoulders and knees under hips. Fingers shouldbe spread wide and engaged, with middle

fingers pointing forward. Look behind you andcheck that feet are about hip width apart. Curl under the toes and reach the tailbonetoward the ceiling. At this point, keep the heelshigh off the floor and keep a gentle bend in theknees.

Gently straighten the knees and lower the heels toward the floor (it's unlikely thatthey'll touch) until you feel a soft stretch in the back of the legs and in the back. If itfeels too strong, bend the knees again until you're more comfortable. The very

unflexible might want to take their feet a bit farther apart. Rather than dumping all the weight into the shoulders, aim to balance it betweenhands and feet. Engage the hands and arms as though you were reaching forward withyour hands. Bring the belly button toward the spine and engage the core rather thansinking at the ribs.

Change it up: To work flexibility, especially in the morning, pedal your feet so thatyou're stretching one leg then the other. If you feel strong enough and your shouldersare happy, you can gently flow from downward dog straight into plank pose.5. Plank
http://www.besthealthmag.ca/get-healthy/fitness/6-moves-to-tone-your-joint-muscleshttp://www.besthealthmag.ca/get-healthy/fitness/6-moves-to-tone-your-joint-muscleshttp://www.besthealthmag.ca/get-healthy/fitness/6-moves-to-tone-your-joint-muscleshttp://www.besthealthmag.ca/get-healthy/health/a-new-way-to-sretch-out-your-back-painhttp://www.besthealthmag.ca/get-healthy/health/a-new-way-to-sretch-out-your-back-painhttp://www.besthealthmag.ca/get-healthy/health/a-new-way-to-sretch-out-your-back-painhttp://www.besthealthmag.ca/get-healthy/health/a-new-way-to-sretch-out-your-back-painhttp://www.besthealthmag.ca/get-healthy/fitness/6-moves-to-tone-your-joint-muscles


8/12

This pose works your upper body and corestrength, both of which candecline as we age.

Start on hands and knees, making sure thatwrists are directly under shoulders and hands areengaged. For level one, walk back on your knees until

there's a fairly straight line from knees toshoulders. Bring your belly button toward thespine and use yourcore musclesto keep thehips from sinking. Make sure the wrists are stilldirectly under the shoulders. For level two, come off your knees and ontoyour toes so that the entire body is in a straightline from shoulders to heels.

Change it up: If this pose hurts the wrists, comedown onto the forearms instead, with handsclasped and elbows under shoulders. Once level

two gets easier, challenge yourself by lifting alternating feet for a breath or two each.

6. Seated twistTwists promote a healthy spine and can relieve back muscles tight fromtoo muchsitting.

Sit in a comfortable cross-legged position with

spine upright. If you find yourself uncomfortableor slouching, try placing a folded blanket,cushion or yoga block or bolster under yourhips. Inhale and sit up as straight as possible. Onthe exhale, twist gently to the right, starting themovement from the base of the spine andletting it flow upward. As you move, place theleft hand on the right knee and the right hand

behind you for balance. Move the head last andonly as far as it can comfortably go without strain. On each inhale, lengthen the spine you will likely move slightly out of the twist. Oneach exhale, gently twist deeper. Return to centre on an inhale, then repeat on the left, making sure to switch thecrossing of your legs first.

Change it up: For a more relaxing version of this simple pose,try a reclined twist.
http://www.besthealthmag.ca/get-healthy/prevention/why-its-important-for-women-to-build-muscle?slide=3http://www.besthealthmag.ca/get-healthy/prevention/why-its-important-for-women-to-build-muscle?slide=3http://www.besthealthmag.ca/get-healthy/prevention/why-its-important-for-women-to-build-muscle?slide=3http://www.besthealthmag.ca/get-healthy/fitness/get-a-stronger-core-in-4-easy-stepshttp://www.besthealthmag.ca/get-healthy/fitness/get-a-stronger-core-in-4-easy-stepshttp://www.besthealthmag.ca/get-healthy/fitness/get-a-stronger-core-in-4-easy-stepshttp://www.besthealthmag.ca/blog/post/news-sitting-may-be-bad-for-your-healthhttp://www.besthealthmag.ca/blog/post/news-sitting-may-be-bad-for-your-healthhttp://www.besthealthmag.ca/blog/post/news-sitting-may-be-bad-for-your-healthhttp://www.besthealthmag.ca/blog/post/news-sitting-may-be-bad-for-your-healthhttp://www.besthealthmag.ca/embrace-life/sleep/6-soothing-yoga-poses-to-help-you-sleep?slide=6http://www.besthealthmag.ca/embrace-life/sleep/6-soothing-yoga-poses-to-help-you-sleep?slide=6http://www.besthealthmag.ca/embrace-life/sleep/6-soothing-yoga-poses-to-help-you-sleep?slide=6http://www.besthealthmag.ca/embrace-life/sleep/6-soothing-yoga-poses-to-help-you-sleep?slide=6http://www.besthealthmag.ca/blog/post/news-sitting-may-be-bad-for-your-healthhttp://www.besthealthmag.ca/blog/post/news-sitting-may-be-bad-for-your-healthhttp://www.besthealthmag.ca/get-healthy/fitness/get-a-stronger-core-in-4-easy-stepshttp://www.besthealthmag.ca/get-healthy/prevention/why-its-important-for-women-to-build-muscle?slide=3


9/12

YOGA - GOOD DIGESTION

Steps to follow (Dhanurasana) :

1. One should lie on the ground facing downwards.2. Catch the ankles with the hands by bending the legs backwards.

3. The body will resemble a bow when you bend the body by resting on theAbdomen with the spine arched.4. This pose must be maintained for a few a seconds, and then come backto the starting position.

Benefits :

# This asana is very good for ladies.

# It cures constipation and removes excess fat.

# It acts as a cure for dyspepsia, rheumatism and gastro intestinal

disorders.# It improves digestion and appetite.

Disclaimer For Yoga Exercise:The yoga exercises depicted above in the line diagrams are only a graphicrepresentation for the understanding of the asanas or exercise. Please donot attempt to practise these without proper guidance from a trained Yogainstructor as these exercises can cause physical disability when doneincorrectly.

SITTING SQUATSeven Advantages of Squatting

1. Makes elimination faster, easier and more complete. Thishelps prevent "fecal stagnation," a prime factor incoloncancer,appendicitisandinflammatory bowel disease.

2. Protects the nerves that controltheprostate,bladderanduterusfrom becoming stretched anddamaged.

3. Securely seals the ileocecal valve, between the colon and

the small intestine. In the conventional sitting position, this valveis unsupported and often leaks during evacuation,contaminatingthe small intestine.

4. Relaxes thepuborectalis musclewhich normally chokesthe rectum in order to maintain continence.

5. Uses the thighs to support the colon and prevent straining.Chronic straining on the toilet can causehernias, diverticulosis,andpelvic organ prolapse.

6. A highly effective, non-invasive treatment forhemorrhoids,as shown by published clinical research.

7. Forpregnant women,squatting avoids pressure on the uterus when using the toilet. Dailysquatting helps prepare one for a more natural delivery.
http://www.naturesplatform.com/health_benefits.html#colon_cancerhttp://www.naturesplatform.com/health_benefits.html#colon_cancerhttp://www.naturesplatform.com/health_benefits.html#colon_cancerhttp://www.naturesplatform.com/health_benefits.html#colon_cancerhttp://www.naturesplatform.com/health_benefits.html#appendicitishttp://www.naturesplatform.com/health_benefits.html#appendicitishttp://www.naturesplatform.com/health_benefits.html#appendicitishttp://www.naturesplatform.com/health_benefits.html#colitishttp://www.naturesplatform.com/health_benefits.html#colitishttp://www.naturesplatform.com/health_benefits.html#prostate_disordershttp://www.naturesplatform.com/health_benefits.html#prostate_disordershttp://www.naturesplatform.com/health_benefits.html#prostate_disordershttp://www.naturesplatform.com/health_benefits.html#bladderhttp://www.naturesplatform.com/health_benefits.html#bladderhttp://www.naturesplatform.com/health_benefits.html#bladderhttp://www.naturesplatform.com/health_benefits.html#hysterectomyhttp://www.naturesplatform.com/health_benefits.html#hysterectomyhttp://www.naturesplatform.com/health_benefits.html#hysterectomyhttp://www.naturesplatform.com/health_benefits.html#contaminationhttp://www.naturesplatform.com/health_benefits.html#contaminationhttp://www.naturesplatform.com/health_benefits.html#contaminationhttp://www.naturesplatform.com/health_benefits.html#contaminationhttp://www.naturesplatform.com/health_benefits.html#diagramhttp://www.naturesplatform.com/health_benefits.html#diagramhttp://www.naturesplatform.com/health_benefits.html#diagramhttp://www.naturesplatform.com/health_benefits.html#diverticulosishttp://www.naturesplatform.com/health_benefits.html#diverticulosishttp://www.naturesplatform.com/health_benefits.html#diverticulosishttp://www.naturesplatform.com/health_benefits.html#hysterectomyhttp://www.naturesplatform.com/health_benefits.html#hysterectomyhttp://www.naturesplatform.com/health_benefits.html#hysterectomyhttp://www.naturesplatform.com/health_benefits.html#hemorrhoidshttp://www.naturesplatform.com/health_benefits.html#hemorrhoidshttp://www.naturesplatform.com/health_benefits.html#hemorrhoidshttp://www.naturesplatform.com/health_benefits.html#pregnancyhttp://www.naturesplatform.com/health_benefits.html#pregnancyhttp://www.naturesplatform.com/health_benefits.html#pregnancyhttp://www.naturesplatform.com/health_benefits.html#pregnancyhttp://www.naturesplatform.com/health_benefits.html#hemorrhoidshttp://www.naturesplatform.com/health_benefits.html#hysterectomyhttp://www.naturesplatform.com/health_benefits.html#diverticulosishttp://www.naturesplatform.com/health_benefits.html#diagramhttp://www.naturesplatform.com/health_benefits.html#contaminationhttp://www.naturesplatform.com/health_benefits.html#contaminationhttp://www.naturesplatform.com/health_benefits.html#hysterectomyhttp://www.naturesplatform.com/health_benefits.html#bladderhttp://www.naturesplatform.com/health_benefits.html#prostate_disordershttp://www.naturesplatform.com/health_benefits.html#colitishttp://www.naturesplatform.com/health_benefits.html#appendicitishttp://www.naturesplatform.com/health_benefits.html#colon_cancerhttp://www.naturesplatform.com/health_benefits.html#colon_cancer


10/12

FLAT TUMMY YOGA

Warrior Lunge Twist

Not only will your abdominals help you to stabilize

in this posture, but the twisting motion fully

engages those hard-to-tone obliques too.

Bring your hands into prayer pose. Lunge forward

with your left leg and bend your knee about 90

degrees, keeping your back leg straight. Brace your

abs in tight to your spine and rotate your upper

body to the left. Keep your spine long as you lean

over your left leg and press your right elbow into

the outside of your left leg. Turn your head to look

up toward the ceiling over your left shoulder. Hold

for 10 long, deep breaths and then untwist and

return to standing. Repeat on the other side.

If you have trouble maintaining your balance, focus your eyes straight ahead instead of looking

up to the ceiling.

Bridge With Leg Sweep

This amped-up bridge pose sculpts your butt andhamstrings while also using your abdominals as

stabilizers to help control the motion of your leg.

Lie on your back with knees bent, feet flat on the

floor. Extend your arms by your sides, palms facing

down. Brace your abs in tight and press through your

heels to bridge your hips off the floor. Keeping your

hips lifted and square, extend your left leg up to the

ceiling, foot flexed. Sweep your left leg to the right,passing the midline of your body and then sweep back

out to the left, slightly past your left hip. That's one

rep. Repeat 10 times (back and forth) with the left leg,

and then switch legs and repeat 10 more times

before

lowering out of bridge.

Try not to let your hips drop as you move your leg back and forth, using your abs and your

glutes to keep your pelvis lifted and square. Small, controlled movement is better than big

movements with poor form.


11/12

Downward Dog Variation

This version of downward dog keeps your

abs firing both during the hold and during

the transition.

Begin in downward facing dog. Extend yourleft leg up to the ceiling, pointing your toes.

Shift your weight forward and begin to

lower your hips into a plank pose but

instead of putting your left toes down,

bend your left knee into your chest, lifting

your abs into your spine during the entire

movement. Press your hips back up and

extend your left leg behind you as you

return to downward facing dog. Repeat 10

times with the left leg, 10 with the right.

If this is too challenging, practice the transition from downward dog to plank pose until you

feel ready to add the leg movement.

Extended Boat Pose

Build core strength and endurance with thischallenging, but very effective, pose.

Sit on your hips with both legs extended in front of

you. Place your hands behind your hips and keep

your back long as you lean back slightly and lift

your legs off the floor, holding your belly in and up

the entire time. Reach both arms out to the sides

of your thighs. Lower your legs about 45 degrees,

until your body resembles a wide 'V'. Hold this

position for 10 long, deep breaths (or up to 60

seconds).

Too tough? Make it easier by bending your knees 90 degrees so your shins are parallel to the

ground.


12/12

Stacked Side Plank

Use your abdominals to stabilize your entire

body as you balance on one arm and leg.

Lie on your right side with your knees straight.

Place your right hand under your right shoulder.Lift your hips off the floor until your body forms

a straight line from your ankles to your

shoulders. Flex your feet and extend your left

arm up to the ceiling. Breath deeply for the

duration of the exercise. Hold this position for

up to 60 seconds. Lower and repeat on the

other side.

If this is too challenging, bend one (the bottom)

or both knees to the floor to reduce the amount of weight that you have to lift.

yoga final

Documents