A must-do yoga daily

Daily morning yoga practice is very important for good health. Here an attempt has been made to provide information about some yoga practice methods.

Sodhana Yoga

When you wake up in the morning, the first thing you should do is to clean your stomach. Yoga science has various methods for cleansing the stomach. Among these, the method of washing the stomach like conch shell is more important and popular. It is practiced to draw water from the anus by drinking water.

Drinking water: Drink about one liter (two-three glasses) of water slightly warmer than lukewarm on an empty stomach. Drink water sitting even if you are sitting in a chair (kagasan). For this, keep water in a copper pot the night before, mix it with boiling hot water in the morning and make it hot enough to drink. While drinking water, practice the following yoga in sequence:

1. Agnisara Kriya: Stand with both legs slightly bent and place both hands on the knees or thighs, exhale and hold the breath 20-30 times, shake the stomach in and out, and when unable to hold the breath, straighten up while inhaling. Repeat this process two to three times. After that practice the asanas given below.

2. Tadasana: Stand with both feet together, place both hands with the fingers interlaced in a scissor shape so that the palm rests on the head. Now while inhaling, stretch the hands so that the palms of both hands are on top, raise the heels and touch only with the claws of the feet, stretch as high as possible and create pressure by pulling the stomach inward. Hold for 5-10 seconds and come back to the pre-exhalation position, repeat this way five times.

3. Tiryakatadasana: Stand with both feet together or one foot apart. Place both hands with the fingers interlaced in a scissor shape so that the palm rests on the head and while inhaling take the hand up and stretch it, now while exhaling turn the waist to the right and stretch the arm and hold the breath, pull the stomach in and create pressure on the stomach, hold for five to ten seconds. Straighten, exhaling in the same way, go to the left, stop and inhale and straighten again. In this way, repeat five times on both sides.

4. Katichkrasana: Standing, keeping both knees slightly apart or jointed, both arms straight in front of the chest, inhale, now exhaling, place right hand on left shoulder and left hand behind waist, bend at waist, turn to left, look back and hold breath, inhale Straighten up, now exhaling, put the left hand on the right shoulder, put the right hand on the back of the waist, look back from the right side, hold the breath for a while, straighten up again by inhaling, and do the same on the other side. Do this five times.

5. Udarakarshanasana: Sit in a crouched position (like a cow cow), place both hands on both knees, inhale, now exhaling, touch the heel or ball of the left ankle with the right knee, put pressure on the abdomen with the thigh of the raised leg, and hold the breath while looking back towards the raised knee. Do it five times in the same way, those who have knee pain should not do it.

6. Tiryakabhujangasana: Lying on your back, bend both knees, bend both hands and place them on the right-left side of your chest, inhale and raise your chest, look up, hold your breath and look to the right with your head to the back of your leg, immediately look to the left with your head to the back of your leg, look up again and exhale and lower your chest. . Do this five to ten times.

Note: If you pass stool while drinking water or before completing the above yoga exercises or asanas, you should stop and go to the toilet. If the stomach is clean, stop this process, but if the stomach is not clean, repeat the cycle by drinking one or two glasses of water, and if not, drink one or two glasses of water and repeat again.

Pregnant, weak and unable to practice yoga should not be forced.

In this way, cleaning the eyes (netrapshalan), cleaning the nose with lukewarm salt-water (jalneti), cleaning the teeth and mouth (jihwa, dantamuldhauti), cleaning the stomach (vomiting by drinking water, jaldhauti), cleaning the intestines (vasti), cleaning the brain (kapalbhanti) , the practice of Shatkarma methods such as the special purification campaign of the stomach (Nauli) and the purification and concentration method of the eyes and mind (Trataka) are also very useful. Even if you can't do it every day, you should at least make a habit of practicing one or two cleansing actions every day.

Yoga exercises and postures

1. Prayer and positive thinking (2-3 minutes): Sit quietly in Sukhasana and close your eyes, chant Om 10 to 20 times or at least three times, chant some peace texts or mantras (eg Sarve Bhavantu Sukheen…, Astama Sadgamaya…, Gayatri or Mahamrityunjaya Mantra or praying according to your own culture). Bringing positive thoughts to mind.

2. Yogic micro exercise (10-15 minutes): The method of exercising in which every part of the body moves is called micro exercise. While practicing it, it is mandatory to be aware of the position and breathing and positive towards the action. You should practice in sequence. Practice from head to toe or knee to head. Here are some practice methods:

Eye exercises: right-left, up-down, squinting, looking all around and rotating, blinking and opening quickly, touching the eyes with warm palms, etc.

Facial exercises: inflating the cheeks, making the mouth crooked, making a gesture, sticking out the tongue and stretching it, twisting it, holding the ear and pulling it, pressing the ear, massaging the face, etc.

Neck exercises: tilting the head up and down, lifting, looking right and left, tilting and turning.

Shoulder exercise: Raise the shoulders alternately and together, keep the hands folded on the hips and turn them upside down and alternately.

Hand exercises: Keeping both hands straight in front of the chest, fingers are squeezed-extended, claws are down-up and inside-out, fists are turned upside down from the wrist, elbows are tightly squeezed-extended, etc.

Chest exercise: Keep your arms folded in front of your chest, inhale forcefully and exhale forcefully, come back to the previous position, do it quickly.

Waist and back exercises: bending forward with hands on hips, standing straight up and going back, bending left and right with hands on hips, rotating hips all around with hands on hips.

Ankle exercises: keeping both legs together or keeping them slightly apart, half sitting-standing up, holding the ears and standing up, stretching the ankles as much as possible right-left, bending one knee and stretching the other one, standing straight and stepping with the toes and heels alternately, etc.

Things to note: There are many types of these subtle exercises, they can also be done while sitting. Different exercises can be done by learning.

Yogic Sthul Exercises: After practicing prayer and positive thinking, you can practice yogic exercises like warming up the body. For this, slowness (as if running with all the feet in one place as if running lightly), heart rate (as if running in one place while increasing the speed, in which forcefully exhaling through the nose, alternately and simultaneously squeezing the hands and trying to touch the hip with the heel, After getting tired, slowing down and increasing the speed again, when the heart beats fast, after getting tired, resting in shavasana.

In the same way, you can do vertical movement (jumping while standing, jumping while sitting, jumping while standing), linear movement (practicing forward-backward, right-left, jumping in one line upside-down sitting or standing up, running or walking) etc. Mixed compound exercises can also be done, in which jumping while moving the knees, lifting the knees forward or right-left or backward, lifting the arms from the right-left or front alternately or together, shaking the hips, and jumping by shaking the body is practiced in various ways. Practices like Tandava dance and Kaushik dance, Surya Namaskar can also be included in it. You can choose such exercises according to your age, ability, body condition, etc.

Practice of Pranayama: Daily practice of Pranayama is very beneficial. Chandrabhedi Pranayama (practice of inhaling from the left nostril and exhaling only from the right), Suryabhedi Pranayama (practice of inhaling only from the right nostril and exhaling only from the left), Anulomvilom Pranayama (practice of alternating inhaling from the right and exhaling from the left immediately i.e. inhaling from the left and exhaling from the right) , Bhastrika Pranayama (the practice of inhaling and exhaling forcefully through the nose, in which one or both nostrils are performed in various ways) and Bhramari Pranayama (the practice of inhaling with fingers, closing the eyes, ears, mouth and breathing through the nose making the sound of a bumblebee) etc.

Practicing meditation: Meditation is a way to calm and make the mind happy. Get into the habit of meditating regularly for at least 15 minutes or as long as you want. It is more useful to learn by going to a meditation center. In the initial practice, one can do methods such as sitting in Sukhasana, closing one's eyes and meditating only on the breath, after getting used to it, one can meditate on the form of light in the Ajnachakra (between the two eyes). Later, you should learn and practice meditation in a special way. There are many types of meditation methods, by knowing and understanding you can get a lot of physical, mental and spiritual benefits. This can solve many of your problems.