Yoga Exercises And Benefits - Pdf Download

Yoga Exercises

Ardha-Matsyendrasan

Time: 2 minutes each side.
Method: Bend the left knee, place the left foot under the right hip. Bend the right knee, place the right foot on the left side of the left knee. Hold the left knee or the right foot with the left hand - keep the right knee on the left of the left arm. Turn the trunk to the right, look back over the right shoulder, right hand on the ground or on the waist as close to the left thigh as possible.

Repeat with the left knee bent and the trunk turning to the left.

Note: You may also hold hands through the gap below the raised knee.
Benefits: Increase the elasticity of the spine and massage the abdomen and internal organs.

Sarvangasan

Time: 2 minutes
Method:
Lie on your back, arms alongside. Raise both legs together - taking support of hands on the hips and the elbows on the ground. Straighten the body - feet, knees, hips, and back form one vertical column from the base of the neck to the tip of the toes, feet stretched, toes pointed, chin pressed against the chest.
Normal breathing.
Lie on your back, arms alongside. Raise both legs together - taking support of hands on the hips and the elbows on the ground. Straighten the body - feet, knees, hips, and back form one vertical column from the base of the neck to the tip of the toes, feet stretched, toes pointed, chin pressed against the chest. Normal breathing.

Benefits: Promotes the healthy secretion of the circulatory, respiratory, alimentary, and genitourinary systems. Keeps the spine flexible, preventing the bones from early ossification. Supplies a large quantity of blood to the spinal roots of the nerves, thereby giving them sufficient nourishment.

Halasan

Time: 2 minutes
Method:
Lie on your back, arms alongside. Raise legs as in Sarvangasan (you may take help of hands on the hips), then lower them overhead, knees straight, ankles stretched, toes pointed, and touching the ground. Arms stay on the ground as in the beginning, palms on the ground. The posture resembles the shape of a plow.

Benefits: Makes the spine flexible, creates energy, and blood flow to the muscles of the back. Aids the functioning of the thyroid and thymus glands, thus helping retain the individual's youthful physical characteristics for a longer period.

Pavan-Muktasan

Time: 1/2 minute each leg
Method:
Lie down on your back. Breathe in. Then fold the left leg from the knees. Hold the fingers together and bring the folded leg to touch the stomach. Lift the head and touch the nose to the knee. The other leg remains straight. Hold the breath. Come to the original position and release the breath. Follow the same for the other leg.
Note: This asana can also be done with both knees folded.

Benefits: Removes gas from the abdomen and reduces abdominal fat. Increases the flexibility of the knees and hips.

Matsyasan

Time: 1/2 minute
Method: Sit with legs as in Padmasan - knees bent, feet on opposite thighs, heels towards the abdomen. Lie on your back. Place hands near the head for support. Lift your back above the ground, keep the top of your head on the ground over a padded surface, e.g., a towel. Keep your hands on your feet. Normal breathing.

Benefits: Makes the neck flexible and strong, increases the size of the rib cage, widens the windpipe, and helps deep breathing. Relieves the neck after Sarvangasan.

Bhujangasan

Time: 1/2 minute
Method: Lie on your stomach, forehead on the ground, hands under shoulders. Raise your upper body by the strength of the back muscles, head up. Don't take help of the hands, they may remain on the ground or held on the back over the hips.

Benefits: Helps in keeping the dorsal spine elastic and strong. Backache due to overstrain can be relieved. Helps considerably in reducing abdominal fat.

Dhanurasan

Time: 1/2 minute
Method: Lie on your stomach. Bend knees, hold the ankles. Pull your hands and push with your legs, knees together, till the trunk forms an arch with only the stomach on the ground. Look up. After releasing the posture lie for a while in Shavasan.

Benefits: Reduces abdominal fat. The compression of the spinal column and the pressing of the nerves with the scapulae minimizes blood circulation while in the asana. But when the pose is released, a greater supply of blood endures to those regions, increasing spinal flexibility and raising vitality.

Chakrasan

Time: 1/2 minute
Method: Lie on your back. Bend knees, place feet apart and close to hips, place hands overhead, palms beside ears and shoulders. Push with hands and, without moving feet, raise the trunk as high as possible to curve the back into an arch. Look on the ground between the hands.

Benefits: Builds a flexible back, stimulates the nerves of the spine. One of the powerful backbending postures.

Bhadrasan

Time: 2 minutes
Method: Sit holding feet together, heels as close to the body as possible. Head up, chin down. Normal breathing.

Benefits: Specially recommended for those suffering from urinary disorders. The pelvis, the abdomen, and the back get stimulated through a plentiful supply of blood. Keeps the kidneys, the prostate, and the bladder healthy.

Vajrasan

Time: 2 minutes
Method: Sit on your heels. Hands on knees, abdomen drawn in, chest up, back straight, shoulders squared, head erect. Normal breathing.

Benefits: Aids digestion and helps cure sciatica.

Paad-Pashchimottanasan

Time: 2 minutes
Method: Lie on your back, legs straight, arms overhead, hands together, palms facing up. Sit up, take hands overhead, back straight. Then bend forward to hold the big toes, head between arms and touching the knees.

Benefits: Reduces abdominal fat. Removes wind from the intestines and increases appetite.

Hope it was useful YOGA JOURNEY

Dear Nithya,

Greetings!

Good one :) Some information on Benefits of FRUITS.

Benefits of Fruit

Fresh Fruits

Fresh fruit (or frozen fruit) is one of the richest sources of vitamins and some important minerals. To help prevent vitamin deficiency, the World Health Organization (WHO) recommends a minimum daily intake of five portions of fruit and vegetables. The most important micronutrient vitamin in fruit (especially citrus fruits) is the antioxidant vitamin C. In addition, fruit (e.g., mango, cantaloupe, apricots, and red or pink grapefruit) may also contain useful amounts of vitamin A, as well as healthy phytochemicals like carotenoids and anthocyanins. Fruit is also a rich source of dietary fiber. Oranges and orange juice also contain folate.

Juices

Fruit juice (e.g., apple, blackberry, cranberry, grape, grapefruit, orange, pineapple juices) is a good source of vitamin C, although the high acidity levels and simple sugars in fruit juice can lead to an increased risk of tooth decay. Drinking fruit juice as part of a meal reduces this risk. "Freshly Squeezed" fruit juice is the only type of juice that can legitimately describe itself as "pure", because it has undergone no processing except the extraction of the fruit. Cranberry juice is especially beneficial for urinary tract infections.

Dried Fruits

Dried fruit (e.g., apricots, dates, figs, raisins) is not a particularly good source of vitamins, except some B-vitamins, although it does provide minerals (e.g., iron and potassium) and dietary fiber. Dried fruit is high in energy (calories) and fruit sugar, which makes it an excellent energy-boosting snack. Dried apricots contain beta-carotene. Figs contain benzaldehyde, an anti-cancer agent.

How Much Fruit To Eat in a 1600 Calorie Weight Loss Diet

The latest Dietary Guidelines (2005) recommend 3-4 servings of fruit per day. According to the suggested diet plans, one serving is equivalent to:

- 6 oz fruit juice
- 1 medium fruit
- 1/4 cup dried fruit
- 1/2 cup fresh, frozen, or canned fruit

To ensure adequate fiber intake, consumption of whole fruits (fresh, frozen, canned, dried) rather than fruit juice for the majority of the total daily amount is recommended.

Yoga For Men & Women - A Fun

---
Thank you for using our services. I have corrected the spelling and punctuation errors in your text. The corrected text is as follows:

Yoga for Men & Women - A Fun

---
If you need further assistance, feel free to ask.

It is not necessary that only fat people do this exercise. Even slim people can do the same to have a healthy life.

Whenever I speak about bhabhi, why do you take the name of Abhi? I have a serious doubt. From now onwards, I will call Abhi as Abhi Bhabiiiii. :beatup: ;-):lol::lol::lol:

Hey Nith's... It is legal now, so no worries. RJ Bhaiya and Abhi Bhabhi... "Rab Ne Bana Di Jodi"... eeeeeeeeeeeeeeeee... hai.

(Paragraphs are separated by a single line break for clarity)

Shweta, Harry bhaiya, and abhi meri he amaanat hai :-D:-D I will not share them with anybody :-x The Only One RJ

Hi All,

Please find below something for your brain too ;-)

"Exercise Your Brain"

We all have little lapses in memory like leaving the keys in the door, forgetting someone's name, or missing an appointment. Rarely do we think we are getting old or senile. Most times, it's due to too much going on in that brain of yours. You have too much on your mind, or you're stressed out. Maybe you didn't concentrate enough on what it was you were supposed to remember.

Research shows that brainpower can increase with mental activities in older people. Aging does not mean automatically losing mental capacity. The National Institute of Aging has conducted a series of tests that prove the most dramatic memory decline occurs around age 70, if it occurs at all. Even though memory may fade with time, thinking ability remains strong. Vocabulary and reasoning skills often improve with age.

No matter what your age, exercising your brain may make the difference between using it and losing it. Or if you are young and have older family members or friends who seem to be losing memory, encouraging brain activity can help.

Activities such as doing crossword puzzles, playing word games, or cards strengthen the synapses between brain cells in memory transmission areas. Physical exercise can increase mental abilities by 20% to 30%, according to recent studies. Journal writing and working with your hands to build or create can help as well.

For older adults who sense memory loss occurring, use mental aids such as calendars, calculators, list-making, and group discussions. And relax. Worrying about what you're going to forget can cause a mental block.

Regards,

Dear Ms. Nithya,

Your write-up on Yoga is very interesting and informative. Thanks for sharing. I have been practicing yoga for over two years at KYM, Chennai, and found it as a great experience and a healer of several ailments. As a Management and Statistical Consultant, I am interested in analyzing a database relating to the yoga system to examine the specific types of Asanas that could heal particular ailments and also analyze the data to find which categories of people visit yoga centers age-wise, gender-wise, occupation-wise, ailment-wise, etc., to help better planning and control. If there is any such need, and if you can share some data, please let me know. Yoga has to be popularized as a good alternative to medicine and drugs.

Dr. H.K. Lakshman Rao
hklrao@gmail.com

Dear Ms. Nithya,

Your write-up on Yoga is very interesting and informative. Thanks for sharing. I have been practicing yoga for over two years at KYM, Chennai, and have found it to be a great experience and a healer of several ailments. As a management and statistical consultant, I am interested in analyzing a database relating to the yoga system to examine the specific types of Asanas that could heal particular ailments and also analyzing the data to determine which category of people visit yoga centers based on age, gender, occupation, ailments, etc., to aid in better planning and control. If there is a need for such analysis and if you can share some data, please let me know. Yoga needs to be popularized as a good alternative to medicine and drugs.

Dr. H.K. LakshmanRao
Email: hklrao@gmail.com

Excellent, Nithya and John. Keep posting this kind of information. (Picture presentation would be more helpful). I am an ardent follower of Yoga. For the last six months, I have reduced 10 kg in weight and am now free from borderline hypertension and hypoglycemia with a few modifications to my diet. Happy Yoga Mudras! Sanjay

Hi Nithya,

Nice posting. I wish to add this e-book by Deepak Chopra titled "THE SEVEN SPIRITUAL LAWS OF YOGA" which would help people in enhancing their mental and physical health. Also uploading "CORPORATE ENGLISH & PERSONALITY DYNAMICS" e-book by Pratiyogita Darpan. Hope all Cite HR members find these books helpful.

Warm Regards,
Minal

Yes, Nithya. You have provided very helpful information. However, it is advisable to engage in some running exercises before starting yoga. If someone practices yoga directly, there may be a risk of experiencing side effects or not achieving optimal results.

Tejdeep
Hyderabad

No Tejdeep,

I have been practicing yoga for the last 6 months. I start at 6 am at home without any warm-up. I begin with OM Jaap and then proceed with other asanas, and the results are visibly encouraging.

Please do it judiciously, and you will be surprised yourself.

Regards,
Sanjay

Hi,

Attached is the practice of Mudras for benefits from my end.

Warm regards,
Vani Sreenath

Practicing yoga is the need of the hour. It's a major stress buster and the path to a healthy life. It provides ample stretching and relaxation for both the mind and body.

I've been practicing yoga for the past 3 years.

Hi,

Great to read your notes on yoga. I have been practicing yoga for almost four decades. Though some ailments can be managed by yoga, it must be remembered by all that it is only a therapy, and diseases cannot be cured by it; it is not an alternative to drugs. Yoga is a holistic approach to life, providing one with a lot of resistance and willpower to endure what is not possible through yoga alone.

I can be reached via email at [Login to view].

Hi,

We are planning to start yoga sessions for our employees in our organization. Please let me know if you know of any yoga teachers who can come to our office and conduct classes twice or thrice a week. Our office is located in Andheri (E), Mumbai.

Hi Nithya,

It's really nice to read your good words about yoga. Cheers!

Here I am attaching one more file.

Have FUN!

Suresh PJ
pj.suresh at yahoo.co.in

Dear Nithya,

A very good article on Yoga systems. As a Management Consultant, I have conducted some statistical analysis on the impact of yoga on wellness across different age groups, genders, occupations, and diseases using data from KYM, Chennai, where I have been learning the system for over 2 years. More information can be shared if interested at hklrao@gmail.com.

Good wishes,

Dr. H.K. LAKSHMANRAO
MANAGEMENT, STATISTICAL, AND HR CONSULTANT
CHENNAI
m-09381036989

Dear Dr. Rao,

Great to read your information on yoga. I am a yoga teacher and practitioner for more than four decades. Yes, yoga keeps you fit and energetic, and with persistent practice with no break in schedules, certain asanas offer wonderful therapy, not a cure. Yoga is a way of life. I keep telling those who come to me to learn yoga that they have to practice yoga on a regular basis without a break and expect good results when they observe good dietary habits and attitude toward life. Without the combination of all these, mere physical exercise will not be enough.

V. Raghavan [Login to view]