You can improve your health by practicing yoga because it lowers your stress level, improves your quality of sleep, and removes toxins from your body.

Listed below are a few asanas that are recommended for increasing immunity as well as how to do them correctly.

Bhujangasana Or Cobra Pose

A healthy immune system is ensured by this asana, which strengthens the core muscles. Practice this asana carefully so that the neck is not stressed. It improves blood circulation and opens the shoulders and neck. In addition to reducing stress, it can improve respiratory health.

How To Do It:

1. As you lie on your stomach, place your toes and forehead flat on the ground.
2. Place your hands (palms downwards) under your shoulders, with your legs close together, with your feet and heels lightly touching.
3. Be sure to keep your elbows parallel to your torso.
4. Keep your navel on the floor while slowly lifting your head, chest, and abdomen.
5. Support your upper body with your hands as you pull your torso off the floor.

Kapal Bhati Pranayama

Through pranayama, the lungs become stronger as their capacity increases. By improving digestion and absorption, nutrients are assimilation and absorbed more effectively. As a result, the nervous system is energized and brain cells are rejuvenated, which helps to calm the mind.

How To Do It:

1. Your spine should be erect as you sit comfortably. Hold your hands out to the sky while kneeling on your knees.
2. Taking a deep breath will help you relax.
3. As you exhale, pull your navel back toward your spine. Depending on your comfort level, you can do whatever you like. If you want to feel the abdominal muscles contract, you can place your right hand on the stomach.
4. When you relax the navel and abdomen, your lungs are automatically filled with breath.
5. In order to complete one round of Kapal Bhati, you must take 20 such breaths.
6. Continue with two rounds of Kapal Bhati.

Shishuasana Or Child Pose

Asanas like this are excellent for analyzing energy flow and boosting the lymphatic system, as they boost the flow of blood in the body. Constipation can be relieved by doing Shishuasana. It eases digestion and promotes gut health.

How To Do It:

1. Sit on your heels.
2. Your hips should remain on your heels, your forehead should be lowered to the floor as you bend forward.
3. Keep your arms alongside the body, palms facing upward, and hands on the ground. You can rest your forehead on your fist if this does not feel comfortable
4. Press your chest against your thighs. Hold.
5. Uncurl vertebra by vertebra as you sit on your heels.

It is always beneficial to take precautions during the monsoon season to keep diseases at bay. For optimal health, Ayurveda and yoga are recommended as natural, side-effect-free remedies.

Your immunity can be dramatically improved with a few minutes of yoga at home. It’s time to get out that yoga mat and start building some immunity!

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Yoga practice is incomplete without Surya Namaskar. This ancient yogic practice is often called Sun Salutation. It means to pay respect to the sun.

Surya Namaskar consists of seven asanas that are performed in a specific 12-step pattern. This workout engages your mind, body, and spirit as you move through the twelve postures. A sequence of yoga postures stimulates muscles as well as organs. It also energizes the chakra system that promotes concentration and stillness of mind helping people become more focused.

The practice of Surya Namaskar yoga is beneficial to your digestion. It ensures the smooth functioning of the digestive tracts by improving blood flow in the intestines. Yoga asanas help reduce stress and anxiety by reducing cortisol, the stress hormone.

It is everyone’s desire to look beautiful and young, and Surya Namaskar can assist you in achieving this goal. Surya Namaskar enhances blood circulation, giving a radiant glow to the face. Additionally, it prevents wrinkles and other problems associated with early aging. It is said that Surya Namaskar helps women build stronger abdominal muscles and regulate their menstrual cycles.

The purpose of asanas is to nurture a healthy body, mind, and heart. A few minutes of Surya Namaskar practice every day can make a huge difference in many aspects of your life.

The post An Insight Into the Wonderful Practice of Surya Namaskar appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.

In celebration of 75 years of Independence, the Ministry of Ayush in cooperation with the National Yogasana Sports Federation and ICCR launches the 75 crores Surya Namaskar project – a 21-day celebration of good health and unity.

The project encourages everyone across the globe to perform a series of Surya Namaskars beginning on January 1, 2022, and culminating on February 7, 2022. All are welcome to register through the website and receive their Certificate of Participation upon completing the program. Surya Namaskar or also known as Sun Salutations – a series of 12 yoga poses that is best performed early in the morning to encourage a healthy body and a calm mind.

Yoga

Yoga has recently gained a huge international following in the past decade as more enthusiasts learn and teach yoga across the world. The practice has existed for thousands of years combining poses, breathing exercises, and meditation. Many have discovered its physical and mental benefits and how anyone could learn and practice these exercises.

Surya Namaskar

Never tried yoga before? Let’s get you started with a step-by-step guide into the poses for performing Surya Namaskar or Sun Salutations.

1. Pranamasana or the prayer pose. Stand up straight with your feet firmly on the floor. Balance your weight evenly with your elbows hanging at your sides with your palms facing forward. Breath steadily and calmly focusing on finding your center.

2. Hasta Uttanasana or the upward salute. Begin with inhaling deeply as you look upward. Followed by slowly raising your arms above your head as you keep your palms together. Enter a slight backbend by moving your hips forward.

3. Hasta Padasana or the standing forward bend. As you exhale and keep your legs and back straight, try to bring your chest closer to your thighs with the crown of your head aimed at the floor. Try to line your fingertips with your toes.

4. Ashwa Sanchalanasana or the lunge pose. First, Inhale as you bring your right knee towards your chest, and second, stretch your left leg backward. Try to balance your body as you raise your head forward.

5. Adho Mukha Svanasana or the downward-facing dog pose. Step one is to plant your palms firmly on the ground. Second, create an inverted “v” by pushing your hips backward as your palms and feet remain on the ground.

6. Chaturanga Dandasana or the plank pose. Exhale and keep your body parallel to the ground by extending your right leg next to your left leg. As your palms stay firmly on the ground, balance your body as you try to form a straight line and try to breathe steadily.

7. Ashtanga Namaskar or the eight-limbed pose. Exhale and bring your knees to the floor as your raise your hips slightly from the ground. Keep your chin rested on the floor. Breathe and hold the position keeping your chin, palms, chest, knees, and feet touching the floor.

8. Bhujangasana or the cobra pose. Slide forward and as your legs and abdomen rest on the ground, use your palms to slowly push your upper body upward. It resembles a cobra raising its hood.

Towards the end, work your way backward by returning first to Adho Mukha Svanasana, the second is to take the Ashwa Sanchalanasana pose. The third is to use the Hasta Padasana. Lastly is to proceed to Hasta Uttanasana. You should now be back to the original prayer position. Successfully practice and complete these steps to help strengthen your body and mind.

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“I noticed irregular periods for the past three months and decided to check with a gynaecologist. I assured myself that nothing would be wrong as it was just the stress and hectic lifestyle. Upon meeting my gynaecologist, she asked me a few questions and asked me to do a few tests. I took the tests right away and was awaiting the results. Once again, I reassured myself that everything would be normal as this is a common problem among women in their early thirties. After the test results came, my doctor called me and asked me to meet her. She told me that I am having thyroid disorder and that is the root cause of all the hormonal and mental changes taking place in my body. I was speechless. I was in utter dismay as I always thought and was proud of myself that I am the healthiest person in my life. Little did I know that it was the exact opposite of what I thought. Further the doctor explained to me that thyroid can take a toll on many parts of the including heart, throat and other organs. I slowly began to pick up the courage to ask her what’s the solution for this. She plainly answered that there is no specific treatment and that the real solution is to make a change in my current lifestyle. She asked me to attend yoga, wellness and meditation sessions. It was then I decided to try yoga and realized what its profound impact it had on my mental as well as physical health” – Priyanka, a patient of hypothyroidism since 2010.

Types and Symptoms of Thyroid Disorders:

Thyroid disorders have become common in India especially among teenagers and young women. There are two types of thyroid disorders:

1. Hypothyroidism– underactive thyroid
2. Hyperthyroidism– overactive thyroid

The symptoms of hypothyroidism are:

• Lethargy
• Fatigue
• Constipation

The symptoms of hyperthyroidism are:

• Sudden change in appetite
• Inability to fall asleep at night
• Highly anxious and nervous

Yoga to the Rescue:

The best solution to overcome any type of thyroid disorder is not only taking medication but also including yoga in your day to day activities. Yoga not only keeps you fit and healthy but also improves your mental balance and increases you focus. You can notice a gradual increase in your health when you start doing yoga.

Yoga Asanas:

Some of the beneficial yoga poses for hypothyroidism are:

Surya Namaskar

Cobra pose (Bhujangasan)

Sarvangasan (shoulder stand pose)

Sethubandhasan (Bridge pose)

Dhanurasan (Bow pose)

Halasan (Plough pose)

Matsyasan (Fish pose)

Some of the pranayamas that help in dealing with hypothyroidism are Ujjayi and Kapala Bathi techniques which are proven to be effective.

Some of the beneficial yoga poses for hyperthyroidism are:

Child pose (Balasan)

Suryanamaskars
Corpse pose (shavasana)

Cat stretch (marjaria asan)

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