When there is no medicine then also people were healthy and strong .You probably thinking I am joking with you,but its fact now it has been proved by medical science that if you can do some basic yogas everyday ,you don't need to take any medicine.Here are the most common and effective yogas style are given.First read the instructions carefully then do it ,I repeat please read instructions carefully then do it.
2. Exhale and reach down and loop the forefinger of the right hand around the big toe of the right foot and grasp the left foot with the left hand.
3. Inhale and pull the right foot back placing the big toe next to the right ear. Straighten the back as much s possible and hold the posture for the duration of the inhale breath.
4. Exhale and return to the seated position of step #1 then repeat the posture on the opposite side.
YOGA -1
Akarna-Dhanura-asana
Instructions:
1. Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then inhale deeply.
1. Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then inhale deeply.
2. Exhale and reach down and loop the forefinger of the right hand around the big toe of the right foot and grasp the left foot with the left hand.
3. Inhale and pull the right foot back placing the big toe next to the right ear. Straighten the back as much s possible and hold the posture for the duration of the inhale breath.
4. Exhale and return to the seated position of step #1 then repeat the posture on the opposite side.
YOGA - 2
Anjanaya-asana
Instructions:
1. Sit comfortably in the vajra-asana (thunderbolt pose).
2. Kneel up on your knees until your back, buttocks and thighs are aligned.
3. Extend your left foot foward bending your left knee at about a 90 degree angle.
4. Place the palms of your hands together at the heart in the anjali-mudra.
5. Raise your arms stright up keeping the palms together while bending the head
backward and looking up.
6. Slowly bend backward stretching the arms backward and straightening out the right leg. Hold this position for as long as comfortable while breathing gently through the nostrils.
7. Come back to the vajara-asana (thunderbolt pose) then reverse the posture by
alternating legs.
1. Sit comfortably in the vajra-asana (thunderbolt pose).
2. Kneel up on your knees until your back, buttocks and thighs are aligned.
3. Extend your left foot foward bending your left knee at about a 90 degree angle.
4. Place the palms of your hands together at the heart in the anjali-mudra.
5. Raise your arms stright up keeping the palms together while bending the head
backward and looking up.
6. Slowly bend backward stretching the arms backward and straightening out the right leg. Hold this position for as long as comfortable while breathing gently through the nostrils.
7. Come back to the vajara-asana (thunderbolt pose) then reverse the posture by
alternating legs.
YOGA -3
Ardhachandra-asana
Instructions:
1. Stand in the tada-asana (Stand with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inward.
2. Bring the hands together at the chest with palms lightly pressed against each other (the Anjali-mudra).
3. Inhale and raise the arms straight up keeping the palms pressed lightly together.
4. Arch your body backwards keeping your arms alongside your neck and head, tilt the head backward and hold. Keep your knees straight while holding posture.
5. Slowly return to the tada-asana.
1. Stand in the tada-asana (Stand with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inward.
2. Bring the hands together at the chest with palms lightly pressed against each other (the Anjali-mudra).
3. Inhale and raise the arms straight up keeping the palms pressed lightly together.
4. Arch your body backwards keeping your arms alongside your neck and head, tilt the head backward and hold. Keep your knees straight while holding posture.
5. Slowly return to the tada-asana.
YOGA-4
Ardha-matsyendra-asana
Instructions:
Sit in any comfortable cross-legged position.
1. Straighten the legs out in front. Bend the right knee and bring the heel of the right foot close to the left hip.
2. Inhale and bend the left knee upward and place the left foot flat on the floor to the right of the right leg with the ankle touching the right thigh.
3. While turning the spine to the left straighten the right arm bringing it around to the outside of the left knee and grasp the left foot with the right hand.
4. Turn your head as far as possible to the left and bend the left arm behind your back. Keep your spine, neck and head aligned and continue to exert effort at turning to the left.
5. Repeat the posture the other side by reversing directions 2-6.
Sit in any comfortable cross-legged position.
1. Straighten the legs out in front. Bend the right knee and bring the heel of the right foot close to the left hip.
2. Inhale and bend the left knee upward and place the left foot flat on the floor to the right of the right leg with the ankle touching the right thigh.
3. While turning the spine to the left straighten the right arm bringing it around to the outside of the left knee and grasp the left foot with the right hand.
4. Turn your head as far as possible to the left and bend the left arm behind your back. Keep your spine, neck and head aligned and continue to exert effort at turning to the left.
5. Repeat the posture the other side by reversing directions 2-6.
YOGA-5
Baddha-kona-asana
Instructions:
1. Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then inhale deeply.
2. Exhale and bend the knees drawing the feet toward the torso.
3. Place the soles of the feet together, clasp the hands over the feet interlocking the fingers pulling the feet closer and placing the heels against the perineum. The outer edge and small toe of each foot should touch the floor.
4. Lower the knees to the floor and keep the back straight. Use the elbows to press down on the thighs if necessary to bring the calves and knees to the floor. Hold the posture breathing gently through the nostrils.
5. Release the posture and sit with the legs extended out and hands on the thighs.
1. Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then inhale deeply.
2. Exhale and bend the knees drawing the feet toward the torso.
3. Place the soles of the feet together, clasp the hands over the feet interlocking the fingers pulling the feet closer and placing the heels against the perineum. The outer edge and small toe of each foot should touch the floor.
4. Lower the knees to the floor and keep the back straight. Use the elbows to press down on the thighs if necessary to bring the calves and knees to the floor. Hold the posture breathing gently through the nostrils.
5. Release the posture and sit with the legs extended out and hands on the thighs.
YOGA-6
Bala-asana – The Child Pose
Instructions:
1. Sit on your knees with your feet together and buttocks resting on your heels. Separate your knees about the width of your hips. Place your hands on your thighs, palms down. (This is the vajra-asana or Thunderbolt Pose).
2. Inhale deeply, then exhale as you bring your chest between your knees while swinging your arms forward.
3. Rest your forehead on the floor, if possible, and then bring your arms around to your sides until the hands on resting on either side of your feet, palms up.
4. Breath gently through your nostrils as you hold the posture. Hold for about one to two minutes. Then return to asn upright kneeling position with your back straight and your hands on your thighs.
5. Repeat the posture at least one more time.
1. Sit on your knees with your feet together and buttocks resting on your heels. Separate your knees about the width of your hips. Place your hands on your thighs, palms down. (This is the vajra-asana or Thunderbolt Pose).
2. Inhale deeply, then exhale as you bring your chest between your knees while swinging your arms forward.
3. Rest your forehead on the floor, if possible, and then bring your arms around to your sides until the hands on resting on either side of your feet, palms up.
4. Breath gently through your nostrils as you hold the posture. Hold for about one to two minutes. Then return to asn upright kneeling position with your back straight and your hands on your thighs.
5. Repeat the posture at least one more time.
YOGA-7
Chakra-asana
Instructions:
1. Lie flat on the back in the shava-asana (corpse pose).
2. While exhaling bend the knees and bring the feet as close to the buttocks as possible with the soles of the feet flat on the floor.
3. Bend the arms at the elbows and place the palms of the hands flat on the floor directly under each shoulder with the fingers pointing toward the back.
4. While inhaling slowly, begin to raise the head, back and buttocks off the floor while arching the spine. Continue to press downward on the hands and feet while raising the hips and stomach as high as possible.
5. Hold for the duration of the held inhaled breath. When you can't hold the breath comfortable any longer, slowly exhale and return the back to the floor, slide the legs out straight returning to the shava-asana.
1. Lie flat on the back in the shava-asana (corpse pose).
2. While exhaling bend the knees and bring the feet as close to the buttocks as possible with the soles of the feet flat on the floor.
3. Bend the arms at the elbows and place the palms of the hands flat on the floor directly under each shoulder with the fingers pointing toward the back.
4. While inhaling slowly, begin to raise the head, back and buttocks off the floor while arching the spine. Continue to press downward on the hands and feet while raising the hips and stomach as high as possible.
5. Hold for the duration of the held inhaled breath. When you can't hold the breath comfortable any longer, slowly exhale and return the back to the floor, slide the legs out straight returning to the shava-asana.
YOGA-8
Dhanura-asana
Instructions:
1. Lie flat on the back in the shava-asana (corpse pose).
2. Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
3. Turn the head and place the chin on the floor. Exhale, bend the knees, reach back with the arms and grasp the right ankle with the right hand and the left ankle with the left hand.
4. While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off the floor while simultaneously lifting the chest off the floor. Hold the inhale breath. The weight of the body should be resting on the abdomen.
5. Tilt the head as far back as possible. Hold the posture as long as you can comfortably hold the inhale breath.
6. Slowly exhale bringing the knees to the floor, release the ankles, slowly bring the legs and arms straight down on the floor and turn the head to one side, assuming the prone posture you began with.
1. Lie flat on the back in the shava-asana (corpse pose).
2. Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
3. Turn the head and place the chin on the floor. Exhale, bend the knees, reach back with the arms and grasp the right ankle with the right hand and the left ankle with the left hand.
4. While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off the floor while simultaneously lifting the chest off the floor. Hold the inhale breath. The weight of the body should be resting on the abdomen.
5. Tilt the head as far back as possible. Hold the posture as long as you can comfortably hold the inhale breath.
6. Slowly exhale bringing the knees to the floor, release the ankles, slowly bring the legs and arms straight down on the floor and turn the head to one side, assuming the prone posture you began with.
YOGA-9
Ekapada-asana
Instructions:
1. Stand with the feet together and the arms by your sides (see the tad-asana).
2. Focus the eyes straight ahead on a spot midway between waist and eye level and remain focused there throughout this asana. (standing about five feet from a wall would be helpful).
3. Inhale and extend the arms directly in front, parallel with the floor with thumbs
touching.
4. Exhale and raise the right knee bending the leg at a 90 degree angle, pause for a moment then extend the leg straight out in front pointing the toes forward.
5. Pause for a moment then swing the leg backward while bending forward at the waist.
6. Breath slowly through the nostrils and make sure the arms, torso and legs are parallel with the floor.
7. Hold the posture for at least 30 seconds and then return slowly to a standing position.
1. Stand with the feet together and the arms by your sides (see the tad-asana).
2. Focus the eyes straight ahead on a spot midway between waist and eye level and remain focused there throughout this asana. (standing about five feet from a wall would be helpful).
3. Inhale and extend the arms directly in front, parallel with the floor with thumbs
touching.
4. Exhale and raise the right knee bending the leg at a 90 degree angle, pause for a moment then extend the leg straight out in front pointing the toes forward.
5. Pause for a moment then swing the leg backward while bending forward at the waist.
6. Breath slowly through the nostrils and make sure the arms, torso and legs are parallel with the floor.
7. Hold the posture for at least 30 seconds and then return slowly to a standing position.
YOGA-10
Garuda – asana
Instructions:
1. Lie flat on the back in the shava-asana (corpse pose).
2. Stand with the feet together and the arms by your sides (see the tad-asana).
3. Draw the left foot upward bending the knee and wrap the left foot around your right leg as you rest the back of your left thigh on the right thigh.
4. Cross your arms at the elbows, left over right.
5. Join the palms of your hands together keeping the fingers pointed upward.
6. Inhale and hold the posture for the duration of the inhaled breath.
7. Exhale and return to the tada-asana. Repeat the posture on the opposite side,
wrapping the right leg over the left and the right arm over left.
1. Lie flat on the back in the shava-asana (corpse pose).
2. Stand with the feet together and the arms by your sides (see the tad-asana).
3. Draw the left foot upward bending the knee and wrap the left foot around your right leg as you rest the back of your left thigh on the right thigh.
4. Cross your arms at the elbows, left over right.
5. Join the palms of your hands together keeping the fingers pointed upward.
6. Inhale and hold the posture for the duration of the inhaled breath.
7. Exhale and return to the tada-asana. Repeat the posture on the opposite side,
wrapping the right leg over the left and the right arm over left.
I will add more when i will know the proper instructions of other yogas
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