PROPER EXERCISES
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ONE SHOULD MAKE A HABIT TO DO EXERCISE DAILY. SET ASIDE TIME FOR REGULAR EXERCISE. DO MODERATE EXERCISE. NEITHER OVERDO IT NOR UNDERDO IT. EXERCISE BENEFITS MORE WHEN DONE OUTDOORS IN FRESH AIR. IF ONE CAN'T DO IT OUTDOORS IN A GARDEN OR PARK THEN ONE CAN DO IT IN BALCONY, COURTYARD OR A WELL-VENTILATED PLACE. YOGA EXERCISE DOESN'T REQUIRE ANY SPECIAL CLOTHES OR EQUIPEMENTS, JUST A BIT OF SPACE AND A STRONG MOTIVATION TO DO EXERCISES. YOGA EXERCISE NOT ONLY TONES VOLUNTARY MUSCLES LIKE HANDS, LEGS, BACK, THIGHS, HIPS, NECK, SHOULDER ETC.BUT ALSO STRENGTHEN VITAL ORGANS LIKE LUNGS, HEART, STOMACH, INTESTINE ETC. THE DAILY EXERCISE WILL INCREASE MUSCLE STRENGTH, BODY SUPPLENSS AND MOTOR REACTION. IT KEEPS THE GLANDS AND NERVOUS SYSTEM IN RADIANT HEALTH. IT IS MENTALLY AS WELL AS PHYSICALLY STIMULATING. IN THE BEGINNING ONE SHOULD DO THE EXERCISES FOR MINIMUM. SLOWLY AND GRADUALLY INCREASE IT. WHILE PRACTISING YOGA POSTURES HOLD THE POSTURE FOR MINIMUM TIME AND THEN GRADUALLY INCREASES IT TO THE MAXIMUM TIME. THE YOGIC EXERCISES AND POSTURES WILL HELP ONE TO MAINTAIN SAME POSTURE WHILE MEDITATING FOR LONGER PERIOD OF TIME.
❤ SOME EASY POSTURES ARE AS FOLLOWS : ❤
1. PADMASANA - SIT ERECT. PUT ONE FOOT ON THE OTHER THIGH. FOLD THE OTHER LEG AND PLACE THE OTHER FOOT ON OPPOSITE THIGH. THIS CROSS - LEGGED POSTURE IS GOOD FOR CALMING THE MIND AND FOR IMPROVING PHYSICAL STRENGTH.
2. SIDDHAASANA - SIT ERECT. FOLD ONE LEG AND PUT IN ON THE OTHER THIGH. FOLD OTHER LEG SO THAT THE FOOT TOUCHES THE GROUND. IT IS GOOD FOR CONCENTRATING THE MIND. THOSE WHO CAN'T PRACTISE PADMASANA CAN DO IT WHILE MEDITATING.
3. SUKHAASANA - SIT STRAIGHT AND FOLD BOTH FEET SO THAT THEY TOUCH THE GROUND. IT IS THE MOST COMFORTABLE POSE FOR DOING MEDITATION IF ONE CAN'T SIT IN SIDDHASANA AND PADMASANA FOR PROLONGED HOURS.
4. VRIKSHANA - STAND ERECT, FOLD ONE LEG TO PLACE IT ON KNEE. INHALE SLOWLY AND PRESS HANDS TOGETHER IN THE PRAYER POSE ABOVE HEAD. STAND IN THE POSE FOR SOMETIME. EXHALE AND BRING DOWN HANDS AND LEGS IN NORMAL POSITION. THIS POSE HELPS IN BETTER CONCENTRATION. MOST OF THE YOGIS DO THIS ASANA FOR ENHANCING THEIR FOCUSING POWER.
5. SHASHANKASANA - SIT WITH FOLDED LEGS SO THAT FEET TOUCH HIPS. INHALE AND STRAIGHTEN ARMS UPWARD. EXHALE AND BEND DOWN TILL THE HANDS FOR FOREHEAD TOUCH THE GROUND. STAY IN THIS POSITION FOR SOME. INHALE ADN SLOWLY COME IN THE NORMAL POSITION. IT RELAXES THE MIND AND RELIEVES TENSION.
6. TADASANA - STAND ERECT. INHALE AND STRETCH ARMS UPWARD AND MAINTAIN BALANCE ON TOES. HOLD THE POSTURE FOR SOME TIME. WHILE EXAHALING, BRING ARMS DOWN AND FEET IN THE NORMAL POSITION. IT CALMS AND CLEARS NERVOUS SYSTEM.
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SOME POSTURES THAT HELP IN CONCENTRATING
MIND ARE AS FOLLOWS
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1. SHIRSHANA - INTERLACE FINGERS OF BOTH HANDS TOGETHER AND MAKE A CUSHION OF THEM ON THE GROUND. BEND DOWN AND PUT THE HEAD ON PALMS. INHALE AND PUSH THE BODY UPWARD. KEEP THE BACK STRAIGHT AND KNEES BENT. STABILISE YOUR BODY IN THIS POSITION WHILE INHALING AND EXHALING SLOWLY. MAINTAINING THE BALANCE, INHALE DEEPLY AND STRETCH THE LEGS TOWARDS SKY. ALL BODY WEIGHT COMES ON FOREHEAD. HOLD THE BREATH. EXHALE AND FOLD BACK YOUR LEGS TO KNEE LEVEL. INHALE AND EXHALE SLOWLY MAINTAINING THE BODY BALANCE. EXHALE AND COME TO THE NORMAL SITTING POSITION. THIS ASANA IS THE KING OF ALL THE ASANAS. IT INCREASES BLOOD CIRCULATION, CONCENTRATION POWER AND MEMORY.
2. SARVANGASANA - LIE DOWN. INHALE AND PUSH LEGS STRAIGHT UP. SLOWLY LIFT THE HIPS FROM THE GROUND. PUT HANDS ON BACK TO GIVE A SUPPORT TO THE BODY. THE CHIN SHOULD TOUCH THE LOWER PART OF THE NECK. BREATHE DEEPLY AND SLOWLY IN THIS ASANA ONCE THE DESIRED POSITION IS ATTAINED. HOLD THE POSTURE FOR SOME TIME THEN RETURN TO THE NORMAL POSITION. THIS ASANA IS GOOD FOR ENHANCING CONCENTRATION POWER. IT ALSO STIMULATES THYROID AND PARATHYROID GLANDS.
3. AKARNA DHANURASANA - SIT AND SPREAD YOUR LEGS LEGS STRAIGHT. HOLD BIG TOES WITH OPPOSITE HANDS. FOLD ONE LEG AND BRING IT CLOSE TO EAR. EXHALE AND COME BACK IN NORMAL POSITION.
4. GARUDASANA - STAND STRAIGHT. TWIST YOUR ONE LEG AROUND ANOTHER AND MAINTAIN THE BODY BALANCE ON ONE LEG. TWIST HANDS TOGETHER IN THE FRONT IN PRAYER POSE, HANDS ARE PRESSED TOGETHER AS IN NAMASTE".
5. MATSAYSANA - LIE DOWN. FOLD LEGS IN PADMASANA. INHALE AND BEND THE BACK TO MAKE AN ARCH SO THAT FOREHEAD TOUCHES THE GROUND. GRASP YOUR BIG TOES WITH YOUR RESPECTIVE HANDS. HOLD THE POSITION FOR SOME TIME. EXHALE AND STRAIGHTEN BACK. BRING LEGS IN NORMAL POSITION. IF SOMEBODY HAS SOME PROBLEM IN FOLDING LEGS IN PADMASANA THEN THIS EXERCISE CAN BE DONE WITH STRAIGHT LEGS. THIS IS GOOD FOR IMPROVING MEMORY AND FOCUSING POWER.
6. CHAKRASANA - LIE DOWN. FOLD LEGS AND BRING FEET CLOSE TO BUTTOCKS. KEEP THE FEET APART. FOLD HANDS AND BRING PALMS CLOSE TO HEAD. INHALE DEEPLY AND LIFT THE BODY UPWARDS MAINTAINING THE BODY BALANCE ON FEET AND PALMS. THE BACK WILL FORM AN ARMY. STAY IN THAT POSITION FOR SOME TIME. EXHALE AND COME DOWN WITHOUT DISTURBING FEET AND PALMS POSITION. STRAIGHTEN LEGS AND HANDS AND RELAX.
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(ALL YOGA ASANAS MUST BE DONE UNDER EXPERT GUIDANCE)
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THE BEST BENEFIT OF EXERCISING IS THAT MAKES ONE HEALTHIER AND HAPPIER. WHEN ONE FEELS GOOD THEN ONE GETS ALONG BETTER IN PERSONAL AND PROFESSIONAL LIFE. ONE CAN MEDITATE EASILY AS REGULAR EXERCISE HELPS IN MAINTAINING THE POSE FOR QUITE GOOD TIME WHICH CONSEQUENTLY HELPS IN CALMING THE MIND.
