Our physical, mental, emotional, and spiritual well-being together make up health. We must take care of ourselves in order to have a fulfilling life. We can refer to this as holistic well-being when all of these factors are considered together. Yoga is an age-old, holy science that looks after our entire being. Physical fitness and activity immediately contribute to keeping us nimble and awake. We are sure to exude joy and navigate the day with ease if we maintain high energy levels throughout the day. This illustrates how composed, in control, and awake our mental and emotional states are. We can find ourselves in alignment with our highest objectives and purposes when all these many aspects are nurtured this can be called good health. Find out how the practice of yoga can benefit all these facets of your being.
Here are ten asanas that Himalayan Siddhaa Akshar, Founder of Akshar Yoga Institutions , Himalaya Yoga Ashrama, World Yoga Organisation has suggested for holistic wellbeing.
- Begin in Santholanasan (Plank)
- Turn to the right side, and lift the left palm off
- Align feet and repeat on the other side
Hastha Uttanasana – Raised-Arms Pose
- Formation of the posture
- Lift your hands and stretch upward.
- Slightly tilt your head, neck and upper back to create an arch.
- Keep your arms next to your ears as you tilt your upper body back.
- Focus your gaze up.
Padahastasana - Standing Forward Bend Pose
- From a standing position, bend forward
- Try to place palms down and you can even bend your knees, if you face difficulty in performing the asana.
- Starting in a plank position, lower yourself into a half-push-up so that your upper arms are parallel to the ground.
- As you lower yourself, your elbows must touch the sides of your ribs in order to maintain a 90-degree angle in the crook of your elbows.
- Your wrists and elbows should be parallel to the floor, your shoulders should be brought in, and your body should be lined up.
- Hold the pose for ten to fifteen seconds.
Adho Mukha Svanasana
- Starting on all fours, make sure your palms are beneath your shoulders and your knees are below your hips.
- Then, lift your hips up, straighten your knees and elbows, and form an inverted 'V'
- Hold for eight to ten breaths while keeping your eyes on your big toes and pointing your fingers forward.
- Try to push your heels all the way to the floor.
- Lift your upper and lower body to balance on your sitting bones while lying on your back.
- Stretch your arms forward and keep them parallel to the ground
- Keep your knees and back straight.
- Tighten your abdominal muscles.
- Straighten your back.
- Inhale and exhale normally.
- Place yourself in Samasthithi to start.
- Raise your arms above and keep them straight
- Interlock your hands and raise your fingers.
- Tilt your upper body forward at the pelvis gradually.
- Squat down until your upper body is parallel to the floor.
- Make an effort to maintain straight legs with a very tiny bend in the knees.
Paschimottanasana - Seated forward bend
- Start in a seated position like Dandasana or Sukhasana.
- Exhale, bend forward, and bring your upper body on top of your lower body.
- Hold your toes, ankles, or heels with your fingers.
- Start out in a seated position, such as Dandasana or Sukhasana.
- Now join the soles of your feet.
- Next, pull your heels closer to your pelvis.
- Finally, gently press your knees down. Finally, exhale and lean forward, trying to rest your forehead on the floor.
Utkatasana- Chair Pose
- Start with Samasthithi.
- Raise your arms in the air and join your palms to create Namaste at your heart chakra.
- In order to ensure that your pelvis is parallel to the floor and that your knees are bent 90 degrees, you should
- Bend your knees and lower your pelvis slowly and align your ankles and knees in a straight line.
- Keep your spine straight and direct your attention to your palms
Shalabasana- Locust Pose
- Inhale and lift your legs, arms, and head up together.
- Lift your head up, rising your chest off the floor as much as possible.
- Hold the posture for 10 seconds.
- Lie flat on your stomach.
- Arms can be stretched out ahead.
- Keep your knees straight.
Avoid dieting because it is typically known to fail over the long term. Instead of dieting, opt to alter your diet and your relationship with food rather than just engaging in calorie counting. Don't just concentrate on reducing weight; make it a priority to eat healthy foods to fuel your body.
Increase your intake of foods high in fibre because they may aid in weight loss. Try to incorporate foods that are high in water-soluble fibre because they can help you feel fuller for longer.
A technique called "mindful eating" is used to make eating more conscious. You can choose your meals more carefully and only eat when you are truly hungry with the aid of this technique.
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