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  • Make your bones and muscles stronger with these Yoga practices

    In Health Tips On 05 May 2017

    Yoga is for everyone. Its benefits range from touching your soul to changing your curves. A complete package in itself   Bridge Pose or Setu-   Instructions 1. Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heels. 2. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip width apart. 3. Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher. 4. Breathe and hold for 4-8 breaths. 5. To release: exhale and slowly roll the spine back to the floor. Benefits Bridge pose builds core and lower body strength, lengthens and strengthens the spine, energizes the body, and stimulates the endocrine and nervous systems. Variations Variations: One leg up at 90 degree   Variations: Arms supporting hips   Variation: Arms holding ankels.       Tree Pose Instructions: 1) Begin standing in Mountain Pose (Tadasana), with your arms at your sides. Distribute your weight evenly across both feet, grounding down equally through your inner ankles, outer ankles, big toes, and baby toes.   2) Shift your weight to your left foot. Bend your right knee, then reach down and clasp your right inner ankle. Use your hand to draw your right foot alongside your inner left thigh. Do not rest your foot against your knee, only above or below it. Adjust your position so the center of your pelvis is directly over your left foot. Then, adjust your hips so your right hip and left hip are aligned.   3) Rest your hands on your hips and lengthen your tailbone toward the floor. Then, press your palms together in prayer position at your chest, with your thumbs resting on your sternum.   4) Fix your gaze gently on one, unmoving point in front of you. Draw down through your left foot. Press your right foot into your left thigh, while pressing your thigh equally against your foot.   5) Inhale as you extend your arms overhead, reaching your fingertips to the sky. Rotate your palms inward to face each other. If your shoulders are more flexible, you can press your palms together in prayer position, overhead.   6) Hold for up to one minute. To release the pose, step back into Mountain Pose. Repeat for the same amount of time on the opposite side. Modifications & Variations Practicing Tree Pose can be a great way to gain balance, grace, and poise for beginners and advanced students. Try these simple changes to adapt the pose to your current abilities: If you are unable to bring your foot to your thigh, rest your foot alongside your calf muscle or the ankle of your standing leg, instead. Rest the toes of your raised foot on the floor if you need extra assistance balancing. If you are very unsteady, try practicing the pose with your back against a wall for extra support. Alternatively, you can place a chair next to the standing-leg side of your body and rest your hand on the back of the chair for extra support. For a greater challenge when your arms are overhead, close your eyes. Practice balancing without using the outside world for reference. Benefits 1) Tree Pose stretches the thighs,  torso, and shoulders. It builds strength in the ankles and calves, and tones the abdominal muscles. The pose also helps to remedy flat feet and is therapeutic for sciatica. 2) Most notably, though, Tree Pose improves your sense of balance and coordination. Regular practice will improve your focus and your ability to concentrate in all areas of your life, particularly during those times when you might normally feel off-balance.   Warrior Pose I and II    Warrior Pose I   Instructions   1. Stand erect and spread your legs about three to four feet apart. Your right foot should be in the front and the left foot behind. 2. Now, turn your right foot outwards by 90 degrees and the left by 15 degrees, making sure the heel of the right foot is perfectly aligned with the center of the left foot. 3. Keep your arms on the waist and hold it. 3. Exhale and bend your right knee, such that your knee and ankle form a straight line. Make sure that your knee does not go ahead of your ankle. Benefits 1. This asana is known to strengthen and tone the lower back, the arms, and the legs. 2. It helps to stabilize and balance the body as it increases the stamina. 3. It is also a great asana for those with desk or sedentary jobs. It stimulates the metabolism as well as restores the spine. 4. This asana helps ease out frozen shoulders. 5. It also helps release stress from the shoulders almost immediately. 6. This asana relaxes the mind and the body, spreading the notion of peace, courage, grace, and a sense of auspiciousness.     Warrior Pose II       Instructions   1. Stand erect and spread your legs about three to four feet apart. Your right foot should be in the front and the left foot behind. 2. Now, turn your right foot outwards by 90 degrees and the left by 15 degrees, making sure the heel of the right foot is perfectly aligned with the center of the left foot. 3. Keep your parallel to the floor and at your shoulder height. 3. Exhale and bend your right knee, such that your knee and ankle form a straight line. Make sure that your knee does not go ahead of your ankle. Benefits 1. This asana is known to strengthen and tone the lower back, the arms, and the legs. 2. It helps to stabilize and balance the body as it increases the stamina. 3. It is also a great asana for those with desk or sedentary jobs. It stimulates the metabolism as well as restores the spine. 4. This asana helps ease out frozen shoulders. 5. It also helps release stress from the shoulders almost immediately. 6. This asana relaxes the mind and the body, spreading the notion of peace, courage, grace, and a sense of auspiciousness. 7. This asana gives a good balance and arm strength. Living in the world of technology where whatsapp and facebook keep us glued these asana's help you stretch you muscles and make your bones stronger. Do your Moves!!  

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Richa Garg

Nutritionist in Rohini, Delhi, India 

Here at Arogyam Nutrition,I am guiding people to Transform their lives through balanced eating & healthy lifestyle. Programs are full of knowledge, so that you may experience & even maintain a higher sense of well being & a better sense of harmony with your surroundings. I believe in following first then recommending to get a practical touch to advisory. Nutrition & Vedic science is a complete preventive package, this unique blend is the backbone of the Arogyam Nutrition.
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