On the mat Fitness

Yoga asanas to say goodbye to your cravings and reduce your stress

Virabhadrasana (Warrior pose)

Keep legs four feet apart, and with your hands on your waist. Open your right foot 90 degrees to the right and turn the left foot 65 degrees to the right, so that the pelvis turns towards the right leg.

Inhale, stretch your arms up, palms facing each other. Tuck in your pelvis and elongate the spine.

Exhale, bend the right knee that is directly in line with the right ankle and keep the thigh parallel to the floor. Press the left leg deep into the floor and rest the torso on the pelvis.

Inhale, bring the arms down and roll them back to interlace the fingers.

Exhale, extend the torso forward towards the right knee. Hold the pose breathing deeply for five to 10 breaths.

Inhale, lift the torso up and release the pose. Repeat the same on the left leg.

Benefits: This pose makes the entire body strong. It also helps one develop humility and gratitude, and connect to the power that lies within.

Balasana (Child pose)

Come on the knees and join the big toes, thighs and knees together. Place the palms on the floor and separate the knees just wide enough that the chest can rest on the thighs.If this is not comfortable, then place a bolster between the knees.If your hips don't touch the ankle place a blanket under the feet.

Inhale, raise the arms up and extend the spine. Exhale, come forward and rest the torso on the floor between the knees. Make a pillow with the palms and rest the forehead on the palms. Breathing deeply for one to two minutes. Remember to stay still and avoid movement while you hold the pose.Inhale, rise the arms up and as you exhale lower the arms and release the pose.

Benefits:The child pose is a very healing pose for the body and mind. It calms the mind as the focus shift into the breathe. It releases tension from the spine and the hips. This pose releases tension and fatigue from the body and helps improve circlulation. This allows us to control our cravings as it helps us to accept and surrender to the moment.

Setubandhasana (Bridge Pose)

Lie down on the floor with palms close to the body and the legs, hip distance apart. Bend the knees with the feet in line to the knees and chin down towards the chest.Inhale, press the feet on the floor and contract the inner thighs. Lift the hips off the floor and push the tail bone towards the floor. Exhale, keep the palms on the floor or slide the hands under the hips. Clasp the hands together to interlock the palms.Hold the pose breathing deeply in ujjayi breath for 30 to 50 seconds. Work engaging the thighs and lifting the chest higher off the floor, so that the chest touches the chin and the shoulders squeezes towards each other.Exhale, lower the chest, belly and then the hips on the floor to release the pose. Straighten the legs and rest and focus on the breathe.

Benefits: This pose will strengthen the legs and open the shoulders and stabilise them. It stretches the neck, improves blood circulation and balances hormones. It also makes the body and mind strong.

Seema Sondhi discovered yoga when she suffered three lumbar slipped discs and was advised complete bed rest. Over the last 18 years, she has trained and been certified from the International Sivananda Yoga Vedanta Centre and Matthew Sweeney. She has also written six books on the subject.

Asanas are not meant as a substitute for medication. Please check with your doctor.

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Printable version | Apr 10, 2020 8:33:26 AM | https://www.thehindu.com/life-and-style/fitness/on-the-mat-yoga-for-cravings/article26495413.ece

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