International Yoga Day 2021: Do yoga, stay healthy, these exercises are very easy

International Yoga Day 2021: International Yoga Day will be celebrated on 21st June. Through webinars, many countries will practice yoga together. Yoga develops body, mind, personality and spirituality. Under the protocol of International Yoga Day, a set of easy yoga exercises has been made which can be done by everyone and which is also easy. In the yoga session today, Savita Yadav got her to practice yoga exercises. Let’s do yoga and become healthy…

Cervical power developer action: Stand in your place. Those who are unable to perform this action while standing can also do it sitting. Those who cannot sit on the ground can also practice it by sitting on a chair. Standing in a comfortable position, rest the hands on the waist. Keep the body loose. Keep the shoulders completely relaxed. While exhaling, bring the neck forward. Try locking the chin. People who have problems with cervical or neck pain, leave the neck loose and do not lock the chin. After this, while inhaling, move the neck backwards.

Bhadrasana: For Bhadrasana, focus on the front part of the nose. Breathe in and out. After practicing Bhadrasana, do 5 minutes of Shavasana. By doing this, focus increases, digestion remains fine, there is relief in problems like insomnia, headache, backache.

Vajrasana: To do Vajrasana, first you sit in Vajrasana. Take a deep breath and exhale deeply. Slowly come back to the starting position. Do this for 3 to 5 times in the beginning.

Ustrasana: Sit on the mat with the support of the knee and keep both the hands on the hip. The knees should be parallel to the shoulders and the soles of the feet should be towards the sky. While inhaling, pull the spine as if it is being pulled from the navel. Stay seated without putting pressure on the neck. Keep taking a few breaths in this position. Come to your starting position while exhaling. Bring the hands back to your waist and straighten up.

Read also: International Yoga Day 2021: These yogasanas are very special for women, will give relief from the pain of periods

makarasana: Lie down on your stomach. Raise the head and shoulders and rest the chin on the palms and the elbows on the ground. Keep the elbows together to bring more bend in the spine (make sure there is no pain in doing this). If there is extra pressure on the neck, then separate the elbows a little. If the elbows are more forward then there will be more pressure on the neck, if they are closer to the body then there will be more pressure on the back. Leave the whole body light and close the eyes. This will cure the stomach.

Bhujangasana: Bhujangasana is also known as Sarpasana, Cobra Asana or Snake Pose. In this posture the body forms the shape of a snake. This asana is performed by lying on the ground and with the back folded while the head is in the raised hood position of the snake.

Anulom Vilom Pranayama: First of all, sit in Sukhasana with a cross. After this, hold your right nostril with the right thumb and inhale through the left nostril. Now close the left nostril with the ring finger. After this open the right nostril and exhale. Now breathe in through the right nostril and exhale through the left nostril, repeating the same process.

bridge seatTo do this asana, first of all lie down on your back. After that bend your knees. Now take a deep breath and lift your waist. Stay in this position for 20-30 seconds. While doing this asana, inhale slowly, keep exhaling. Then exhale and come to the ground.

Uttanapadasana: Lie down on the ground on your back. Let both the palms touch the ground with the thighs. Keep the knees, ankles and toes of both the feet close together and keep the legs stretched. Now, while inhaling, join both the feet and slowly raise about one and a half feet above the ground, that is, keep it elevated till about 45 degree angle is formed. Then keep the feet up for as long as you can hold the breath easily. Then slowly while exhaling, bring the feet down and place them on the ground very slowly and leave the body loose and do shavasana. Do this 10 times. After this, do the same process anti-clockwise. It is helpful in reducing easy obesity.

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