Vajrasana: Sit with your legs spread on the ground and keep your hands beside your body. Bend the right leg at the knee and place it under the right hip. Similarly bring the left foot under the left buttock. Keep the heel in such a way that the big toes do not cross each other. Keep both the hands on the knees. Make sure that the spine is straight. Now close your eyes. Sit in this position for five to ten minutes. Vajrasana will give relief in back pain.
Planck: By doing plank, your metabolism is very good. If you practice plank pose regularly then your weight will reduce rapidly. By doing plank, there is a lot of flexibility in the body. This also stretches the collarbone, shoulder muscles. This burns calories very fast. By burning more calories, the body’s need for oxygen is met very well and nutrients are also well received.
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Kapalbharti is very energetic upper abdominal breathing exercise. Kapal means brain and Bhati means cleanliness means ‘Kapalbharti’ is that pranayama by which the brain is clean and in this condition the functioning of the brain operates smoothly. Well there are other benefits of this pranayama as well. It is very beneficial for liver kidney and gas problem. To do Kapalbhati Pranayama, sit in any meditative posture, Sukhasan or chair, keeping the spine straight. After this, exhale as fast as possible through both the nostrils of the nose. Simultaneously, compress the stomach inward as much as possible. Immediately after this, the breath is drawn in through both the nostrils and allows the stomach to come out as far as possible. This action can be done up to 500 times by increasing the strength and requirement gradually from 50 times, but do not do more than 50 times in a sequence. Increase the sequence gradually. It can be done for a minimum of 5 minutes and a maximum of 30 minutes.
Sit in Sukhasan. Make your tongue like a groove and take it out slightly from the middle of the lips. With the protruding tongue, exhale the inner breath. Now take a deep breath slowly, keep the breath inside for as long as possible. Exhale slowly leaving the body a little loose. You can do this asana lying down or even sitting.
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