Sun Salutation is done as
a warm up exercise. It consists of 12 postures that move and stretch the
body in various ways bringing flexibility to the spine and limbs. It also
helps to regulate the breath, focus the mind and set the rhythm for your
practice.
YOGA POSTURES and their Benefits
The Headstand
Physical
Benefits:
1)· Helps to
strengthen the respiratory and circulatory system.
2) By
reversing gravity, blood flows back to the heart, relaxing your heart and
giving it a rest. Bringing a rich supply of nutrients to the brain,
spine, and nervous system, rejuvenating the whole body.
3) Refreshes
the entire body through deep breathing.
4) Builds
stamina
5) Relieves varicose veins
Mental Benefits:
1) Increases
memory, concentration, and intellectual capacity.
The
Shoulder stand
Physical
Benefits:
1)
By pressing the chin into the throat, a rich supply of blood will be brought
into the area. This also massages the thyroid
gland, promoting growth and development of the body, regulating your
metabolism.
·2) Brings
blood supply into the spinal column, stretches the spine keeping it elastic and
strong.
·3) By
inverting most of the body, helps with circulation and relieves varicose veins.
4) Alleviates
hypertension and relieves insomnia.
·
Mental
Benefits:
1) Relieves
lethargy and mental sluggishness.
2) Helps
with insomnia and depression.
Physical
Benefits:
1) Brings
an increased blood supply to the spinal nerves.
2) Improves
circulation.
3) Stretches
spine and back muscles, especially the neck and upper back releasing
stress from these areas.
4) Releases
tension from the upper back and shoulder region.
5) Relieves
indigestion and constipation.
6) Relieves
fatigue and boosts energy levels.
Mental
Benefits:
1) Helps
to relieve insomnia.
2) Helps
to enhance physical and mental relaxation.
The
Bridge
Physical Benefits:
1) Counter
pose to the Shoulder stand and the Plow. It complements and enhances the
benefits of both the postures.
2) Releases
any tension that may build up in the thoracic and lumbar regions of the spine
during these postures.
The
Fish
Physical
Benefits:
1) Counter pose to
the Shoulder stand. Gives a natural massage to the shoulders and neck.
2) Helps remove
stiffness to the entire back, by increasing nerve impulses and blood
circulation.
3) Increases lung
capacity helps to relieve asthma and other respiratory problems.
Mental
Benefits:
1) Helps regulate
moods and emotions.
2) Helps to relieve
stress and mental agitation.
The
Forward Bend
Physical
Benefits:
1) Massages
all the abdominal organs, stimulates and tones digestive organs, relieving
constipation and other problems.
2) Gives
a complete stretch to the hips, spine, and muscles of the back and legs.
Increases elasticity in lumbar spine, relieves compression of the
spine and sciatica.
3) Strengthens
and stretches the hamstrings.
Mental
Benefits:
1) Enhances
concentration and mental endurance.
2) Invigorates
the mind and nervous system.
The
Inclined Plane
Physical
Benefits:
1) Counterpose
to the Forward Bend, strengthens the shoulders, arms and hips, increasing their
flexibility.
2) Develops
balance and coordination.
3) Stretches
out the wrists, helping people with carpal tunnel syndrome.
The
Cobra
Physical
Benefits:
1) Spine becomes
more
flexible.
2) Works, tones,
and massages the back muscles.
3) Helps relieve
asthma by stretching thoracic region and expanding the rib cage.
4) Gently massages
the abdominal organs.
5) Helps relieve
problems of the uterus and ovaries and menstrual problems.
6) Helps develop
concentration.
The
Locust
Physical
Benefits:
1) Brings
flexibility to the cervical region and strength to the lower back
2) Tones
the nerves and muscles in the neck and shoulders
3) Improves
sluggish digestion
4) Benefits
people suffering with asthma and other respiratory problems.
5) Strengthens
shoulders, arm, and back muscles.
6)· Can
relieve back pains and sciatica.
The
Bow
Physical
Benefits:
1) Massages the
digestive organs and all the muscles in the back.
2) Strengthens
abdominal muscles.
3) Helps people
with asthma by expanding the chest
4) Brings
elasticity to the spine
Mental
Benefits:
1) Strengthens
concentration and mental determination.
The
Wheel
Physical
Benefits:
1)· Strengthens
the muscles of the abdomen and thighs.
2)· Makes the
back and hips supple.
3) Helps
relieve problems in the throat area
4) Relieves
pain in the neck, shoulders, and back.
5) Helps
keep the spine and shoulders supple
6) Increases
flexibility in the back and hips.
Mental
Benefits:
1) Improves
memory.
The
Spinal Twist
Physical
Benefits:
1) Keeps
spine elastic.
2) Relieves
muscular problems in the back and hips.
3) Tones
the nerves in the spine and brings fresh blood supply to the area.
4) Massages
the abdominal muscles relieving digestive problems.
5) Benefits
the gall bladder, spleen, kidney, liver, and bowels.
Mental
Benefits:
1) Helps
with disorders of the nervous system.
2) Brings
peace of mind.
Physical
Benefits:
1) Stretches and strengthens arms, wrists, and shoulders.
2) Expands
the chest increasing breathing capacity.
3) Combats
all types of digestive problems.
4) Develops
physical balance and alignment.
Mental
Benefits:
1) Greatly develops
the powers of concentration.
2) Encourages
a feeling of inner balance.
3) Prepares
the mind for meditation.
The
Standing Forward Bend
Physical
Benefits:
1) Lengthens
the spine making it elastic.
2) Stretches
the hamstrings and muscles in the back of the legs and lower body.
3) Increases
blood supply to the brain
4) Relieves
mental and physical exhaustion.
5) Slows
down the heartbeat
Mental
Benefits:
1) Enhances
concentration.
2) Stimulates
intellectual capacity because of the increased blood flow to the head.
The
Triangle Pose
Physical
Benefits:
1) Stretches the
spine and trunk muscles, helping to maintain a youthful posture.
2) Brings
flexibility to the hips, spine, and legs
3) Strengthens the
ankles.
4) Reduces pain in
the lower back.
Mental
Benefits:
1) Reduces
mental stress.
2) Alleviates
anxiety.
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