YOGA

Are you bored in this quarantine?

want to do some yoga ...

 today i will tell you about what yoga is and which asana you should do if you are having 

• gastric problem 

• hormonal problem 

• postural problem 

• back ache - upper and lower both 

• metabolism problem 

• blood pressure 

• insomnia 

• breathing problem and much more 

What is yoga ?

• yoga is a union which connects your soul, mind and body 
• ultimate aim of yoga is to experience the truth ,by realising the true nature of our self and environment 

 7  common yoga posses which you can do easily -

1 BANDHA- SARVANGASANA  - BRIDGE POSE

• Press your feet into the ground 
• feet should be parallel
• raise your lower spine and hips upward 
• breath gently 

• hold this for 15 seconds

ADVANTAGE 

• it strengthen your spine 
• opens the chest 
• stimulates thyroid 
• relieves from stress, anxiety and insomnia 
• helps in depression 

PEOPLE HAVING NECK ISSUES , LOWER BACK SENSITIVITY , SHOULDER INJURY SHOULD AVOID THIS 

2 ADHO-MUKHA SVANASANA -DOWNWARD DOG 

• Before doing this make sure your bowl and stomach are empty
• first step is stand on your four limbs and make a table like position \

• exhale,lift your hips 
• straighten your elbows and knees
• hands should be in line with shoulder 
• now press your hands in ground and lengthen your neck 
• hold this for 15 seconds 
• return to normal position 

ADVANTAGE 

• Lenghten the spine 
• stretch hamstrings 
• strengthen your arms 
• calms mind 

PEOPLE SUFFERING FROM ELBOW OR WRIST INJURY ,HIGH BP, DISLOCATED SHOULDER SHOULD AVOID THIS 

3 BALASANA -CHILD POSE

• Sit on your heels 
• bend your forehead exhale while doing this 
• move  your arms with your body 

• reach out your palms towards the front of your yoga mat
• hold for 15 second

ADVANTAGE 

• relieves hip back and neck strain 
• calms body 
• can be used as a cool down stretch after an intense workout 

PREGNANT WOMEN, PEOPLE SUFFERING FROM DIARRHOEA AND PEOPLE HAVING KNEE INJURY SHOULD AVOID THIS 

4 CHATURANGA - FOUR LIMB STAFF

• place your hand under your elbows, elbows under shoulder 
• roll forward on your toes 
• make a 90 degree with your arms 
• hold this for 15 seconds 

ADVANTAGE

• strengthen arms , wrist and abdomen 
• provides better posture 

PEOPLE HAVING WRIST ELBOW SHOULDER INJURY SHOULD AVOID THIS 

5 TADASANA - MOUNTAIN POSE

• breathe in and raise your feet
• try to balance your body on your heels 
• stretch your shoulder, arms and chest upwards

• hold the pose for 15 seconds 

ADVANTAGE 

• improves posture 
• improves blood circulations 
• relieves tension 
• help you feel refreshed 
• relieves sciatica

PEOPLE SUFFERING FROM INSOMNIA,HEADACHE AND LOW BP SHOULD AVOID THIS 

6 BADDHA KONASANA- BUTTERFLY POSE 

• Bend both knees
• place the soles of your feet together 
• with first,second finger and thumb grasp the big toe of each foot 
• stay in this pose for15 seconds
• repeat it 5 times 

ADVANTAGE 

• stimulates blood circulation 
• improves menstruation 
• improves gastric problem 

PEOPLE HAVING KNEE INJURY SHOULD AVOID THIS 

7 VIPARITA SHALABHASANA -SUPERMAN POSE

• Lay flat on your belly 
• toes flat on the floor

• inhale and lift your body as much as you can
• as you exhale lower your chest, arms and legs 

ADVANTAGE 

• stimulate abdominal organs, ovaries and prostate
• stretch and strengthen the muscle of chest arms and back 
• improves circulation 
• improves posture 
• is a good workout for abs 

PREGNANT WOMEN AND PERSON WHO HAS UNDERGONE RECENT ABDOMINAL SURGERY SHOULD AVOID THIS 

WITH PROPER KNOWLEDGE OF PROS AND CONS OF EACH POSE YOU CAN HAVE A FIT AND HEALTHY BODY 

SO LETS GET STARTED 

FOLLOW UP FOR MORE INTERESTING BLOGS
ALL THE BEST