June 21st, 2020 is here and it is being celebrated as International Yoga Day all over the globe. Back on 11th December 2014, the United Nations General Assembly announced, International Yoga Day to be celebrated on June 21st. Since then we have been doing the same every year.
You must be wondering why 21 June as Yoga Day? Prime Minister Narendra Modi has given the right response to the question. He said, “The date is the longest day of the year in the Northern Hemisphere and has special significance in many parts of the world.”
Yes, Yoga which has originated in India around five thousand years ago is spreading and is one of the most loved regimes loved by fitness freaks to maintain good health. Yoga not only makes the body extremely agile and flexible but also brings peace to the soul and mind. The best part is that it can be practiced by children, youngsters and the aged too.
Yoga Day celebrations will be held virtually due to coronavirus. This year’s theme is “Yoga at Home and Yoga with Family”.
10 Yoga exercises that should be a part of your daily routine for a healthy life:
1. Surya Namaskar:
This Yoga posture is usually practiced during sunrise. It is a great way to warm up your body with the flow of the breath. As they work all of the 7 major chakras, the rhythmic movement can help create a sense of inner calm.
2. Naukasana:
Lie down on your back with your legs together. Keep your hands on the thighs or next to the thighs on the floor. Inhale and raise your head, arms, and head in a straight line off the floor at a 30-degree angle. Keep the toes pointing upward.
3. Dwi Pada Uttanasana:
Lie down on your spine, with hands placed next to the buttocks or under the buttock (palms downward). The legs should be straight and toes flexed. Inhale and raise both legs at a 90-degree angle while expanding the abdomen out. Exhale and raise both legs to a 45 or 30-degree angle while contracting the abdomen. Do 5-8 movements and then hold the legs at each angle for 5-7 abdominal breaths.
4. Dhanurasana:
Lie on your stomach. Arc your hands backward and hold the feet. Try pulling yourself backward. You can feel the stretch in your arms, stomach and legs.
5. Bhujangasana:
Lie on the floor on your stomach. Place your hands beside your shoulder. Push yourself up and look towards the sky. You can feel the stretch in your stomach.
6. Vrikshasana:
Place your right foot high up on your left thigh. The sole of the foot should be flat and placed firmly. Keep your left leg straight and find your balance. While inhaling, raise your arms over your head and bring your palms together. Ensure that your spine is straight and take a few deep breaths. Slowly exhale, bring your hands down and release your right leg. Back in the standing position repeat the same with the other leg.
7. Adho Mukho Svanasana:
Sit on your heels, stretch your arms forward on the mat, and lower your head. Form a table, like pushing your hands, strengthening your legs, and slowly raising your hips. Press your heels down, let your head hand freely, and tighten your waist.
8. Trikonasana:
Stand with your feet wide apart. Stretch your right foot out (90 degrees) while keeping the leg closer to the torso. Keep your feet pressed against the ground and balance your weight equally on both feet. Inhale and as you exhale bend your right arm and make it touch the ground while your left arm goes up. Keep your waist straight. Ensure that your body is bent sideways and not forward or backward. Stretch as much as you can while taking long, deep breaths. Repeat on the other side.
9. Paschimottanasana:
Sit up with your back straight and toes pointing outwards. Breathe in and raise your hands over your head and stretch. Now, while breathing out bring your hands down and bend then forward to touch your legs. Place your hands wherever they reach, hold your toes if you can but don’t force yourself. Breathe in and elongate your spine. While breathing out, keep your navel close to your knees.
10. Chaturanga:
In Chaturanga asana the hands and feet are on the floor, supporting the body, which is parallel to and lowered toward, but not touching, the floor. It looks much like a push-up, but with the hands quite low (just above the pelvis), and the elbows kept in along the sides of the body.
11. Savasana:
The corpse yoga pose is one of the most important postures. It is meant to rejuvenate your mind and body after practice while also allowing you to shift your attention to your inner-self. Lie down straight on the ground with your arms at your side. Close your eyes and relax.
Care To Be Taken Before Doing These Asanas:
It is always advisable that before doing yoga at home, one must learn the proper technique of how to do yoga asanas. There is a great probability that if the asanas are done wrong, then it can adversely affect health.
Precautions And Contraindications Of Yoga Poses:
- Perform yoga in complete serenity.
- Wear comfortable clothes while doing yoga.
- Use a yoga mat.
- Keep yourself properly hydrated.
- Avoid meals before doing yoga or keep a sufficient time difference between mealtime and yoga time.
- For back pain, patients kindly refer to your doctor for exercises that you can do and the ones that you should be avoided.
Also Read: International Yoga Day 2018: PM Modi Inspires The Nation By Performing Asanas