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Exercise and Fitness – Part II – Yoga

fitness through Yoga

Yoga should preferably be done under expert supervision 2-3 times per week. Yoga will not only keep you fit, but is also beneficial for those persons who have high B.P., respiratory problem,mental strain, head – aches, digestive ailments, back problems, joint problems, etc.

In case you know Yoga, we suggest that the following ‘asanas’ be included in your programme.  Serial Numbers (1 to 14) are to be assigned for the images from left to right and then down,  by starting from the first image on the left top

  • Each Yogasana is repeated 2-3 times except serial Nos. 1, and 14.
  • Persons with back problems should avoid serial Nos. 2, 4, 10 & 12.
  • Persons with Cardiac problems, HBP, etc. should avoid serial 4 and 5.

standard Yoga exercises

Yogasana in the images above and its effects
Ardh-halasana (30, 60, 90 degrees, double leg raises) Effect – on abdomen, legs, back reproductive organs.
Sarbangasana (Shoulder stand) Effect – on brain, nervous system, thyroid, circulation.
Halasana (Plough pose) Effect – on spine, nervous system, back, lungs.
Matsyasana (Fish pose) Effect – on chest, neck, thyroid, lungs.
Bhujangasana (Cobra pose) Effect – on lower back, reproductive organs, lungs, spine, chest, abdominal organs.
Salabhasana, (Locust pose) Effect – on buttocks, legs, hips, constipation, gas, digestion, etc.
Dhanurasana (Bow pose) Effect – on abdomen, digestion, legs, back.
Naukasana (Boat pose) (V sit-ups) Effect – on spine, abdomen, chest, etc.
Bakrasana (Half spinal twist) Effect – on spine, fat on waist, gas, digestive organs.
Trikonasana (Triangle) Effect – on spinal nerves, waist, digestion.
Pranayama (Deep breathing) 10 rounds each.
a) Anulome / Vilome – alternate nostril breathing, and
b) Kapalbhatti. . – belly breathing Effect – on lungs and respiratory system.
Shavasana (Corpse pose) – as often as required. Effect – on physical / mental relaxation.

This article is a part of content titled as Total Health Guide shared with GConnect by Shri.J.Lakshmi Narayanan, Deputy Office Superintendent, Central Excise Department, Salem

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