Life is stressful nowadays. We often neglect ourselves for so many responsibilities like work, marriage, family, and children. We often choose our work over our health. So many times, it’s impossible for us to go to the gym to exercise. Here, the role of yoga begins. Here is how you can give 10 minutes to yoga daily to keep yourself healthy for life.
The first choice of health seekers around the world is yoga. Till a few years back, there was this assumption that yoga is only for sages and hermits who are looking for peace in their old age. Now yoga has achieved a new identity. It has taken the world by storm with its myriad of benefits which includes physical as well as mental benefits. Yoga is not only about keeping us healthy but also keeps us away from stress and anxiety by keeping us mentally fit. It is not incorrect to admit that yoga is a connection between our mind and body.
If you’re super busy nowadays, you may take a break to immerse yourself in deep spiritual inquiry. You may go for a yoga retreat in Nepal to experience the ultimate inner peace. Yoga acts as a medium, which maintains a bond between the outer environment and inner health. Here is a list of the asanas for better inner health:
1. Paschimottanasana (Bent Knee Trunk Flexion)
This seemingly simple asana contributes a ton to maintain our inner health. This asana helps in relieving our mind from stress and depression. Activates our kidney, uterus, liver, and ovaries. You may combat the discomfort caused by menopause and menstrual cycle. This asana may give you a gift of motherhood as it cures infertility.
How it’s done
• Sit on your yoga mat with legs stretched out and straight knees.
• Straighten your spine as you inhale.
• Gradually exhale as you bend forward to touch your fingers to your toes.
• Make sure your face touches your knees. If you’re a beginner then, you may bend as much as you can comfortably.
• Hold this pose for a few breaths. After that, release this pose gradually.
• Repeat this pose 5 times with a similar breathing process.
2. Dhanurasana (Bow Pose)
This asana is bliss for reproductive organs as it provides strength to your abdominal muscles and organs. Regular practice of this asana may relieve you from menstrual discomfort. People who are suffering from renal disorders may practice this pose daily for complete cure.
How it’s done
• Lie down on your belly with the chin touching the ground.
• Place your hands besides your body with the palms facing the sky.
• Keep your legs 6 inches apart from each other.
• Hold your ankles with your hands.
• Keep your chest on the ground while lifting your head, neck, and chin backward.
• Take a deep breath and lift your thighs, chest, and legs off the ground. Try to maintain the balance from your abdomen only.
• Try to arch your body at the shape of the bow.
• Try to bring your feet together.
• Focus on a point up at the ceiling. Hold your breath at this position.
• Exhale and return to your original position gradually.
3. Urdhava Hastasana (Upward Salute)
Knowingly or unknowingly whenever you raise arms and stretch, it energizes you after sleep. This pose is highly beneficial for the digestive system and gives a good stretch to your armpits and shoulders. Regular practice of this pose relieves us from stress and anxiety. It eases sciatica, increases the capacity of lungs, and improves blood circulation in our body.
How it’s done
• Stand straight with your hands above your head in the Namaste position.
• Keep your legs grounded and bend your body on the right side as much as you can. Hold this pose for 15 seconds.
• Return to the original position.
• Now, bend to the left as much as you can. Hold this pose for 15 seconds and then return to the original position.
• Try to increase your holding time by up to 30 seconds.
4. Baddha Konasana (Cobbler Pose)
This extremely simple pose has a whole lot of benefits to your body. This asana is bliss for pregnant women as it eases the pain of delivery. It also enhances the functioning of the reproductive system in women. This pose also stimulates the kidneys, the prostate gland along with abdominal organs and bladder. This asana can also help in curing asthma, infertility, flat feet, and high blood pressure.
How it’s done
• Sit straight on your yoga mats.
• Bend your legs in such a way that your heels must touch your inner thighs.
• Now hold the ankles of your both legs.
• Take a deep breath, keep your spine straight, and draw your shoulder blades backward.
• Press your soles together while exhaling.
• Hold this pose as long as you’re comfortable.
• If possible, you may bend forward to touch your chin on the ground meanwhile this pose.
5. Sputa hasta padasana (Lying Hand to Leg Posture)
This pose is highly beneficial for prostate glands and helps for smoother secretion of the hormones. A healthy prostate gland helps in efficient and better body functions. This yoga posture also massages our digestive system and reduces flatulence and bloating.
How it’s done
• Lie on your back by placing your hands on your side.
• Take a deep breath and raise your right leg. Make sure your leg is perpendicular to your trunk.
• Hold the ankle of your right leg with your hand or hold your thighs with both hands.
• Take normal breaths. Try to hold this pose for 5 seconds.
• Put down your right leg and exhale.
• Repeat the same pose with your left leg.
You may do this pose 5 to 6 times.
Practice these 5 asanas on a daily basis and see the changes in your health.
Bipin Baloni is a yoga teacher from India and his core specialization is in Hatha and Ashtanga Yoga. He organizes Yoga Teacher Training in Nepal. Bipin Baloni conducts Yoga Teacher Training in India in different cities. He loves writing and reading books related to yoga, Meditation, Ayurveda and Health.