Hatha Yoga strengthens the body and improves health, but also activates and awakens the higher centres responsible for the evolution of human consciousness.
Yoga may be practiced at any time of the day except after meals. The best time, however, is the two hours before and including sunrise. This period of the day is known in Sanskrit as “Brahmamuhurta“, the most conducive time for higher yogic practices, when the atmosphere is pure and quiet, the activities of the stomach and intestines have stopped, the mind has no deep impressions on the conscious level and is empty of thoughts in preparation for the day ahead. The practitioner will probably find that the muscles are stiffer early in the morning compared to the late afternoon when they become more supple. Nevertheless this time is recommended for practice. In the evening the two hours around sunset is also a favourable time.
These morning yoga will help you to find mind and body balance, get rid of any pain or stiffness you might have in your body. Also, will be helpful you to reduce or maintain body weight.
Child Pose (Shashankasana)
This Asana stretches and strengthens the back muscles and separates the individual vertebrae from each other, releasing pressure on the discs. Often nerve connections emanating from the spinal cord are squeezed by these discs, giving rise to various forms of backache. The posture helps to relieve this problem in some cases and encourages the discs to resume their correct position. It also regulates the functioning of the adrenal glands. It tones the pelvic muscles and the sciatic nerves and is beneficial for both the male and female reproductive organs. Regular practice relieves constipation.
Not to be performed by people with very high blood pressure, slipped disc or those who suffer from vertigo.
Standing Forward Bend (Uttanasana/Padahastasana)
This asana messages and tones the digestive organs, alleviates flatulence, constipation and indigestion. Spinal nerves are stimulated and toned. Inverting the trunk can increase vitality, improve metabolism and concentration and help with nasal and throat diseases.
This asana should not be practiced by people suffering from serious back complaints, sciatica, heart disease, high blood pressure or abdominal hernia.
Downward Dog (Adho Mukha Savasana)
This Pose strengthens the nerves and muscles in the limbs and back. It helps to increase hight by stretching muscles and ligaments, enabling growing bones to grow longer. Circulation is stimulated, especially in the upper spine between the shoulder blades.
Three legged dog (Eka Pada Addo Mukha Savasana)
This pose stretches the torso, strengthens the arms and legs, and rests and rejuvenate the brain. It provides all the great benefits of down dog pose, but also stretches the inner and outer hip, side body and improves balance.
Low Lunge
It strengthens and stretches your legs, knees and ankles, stimulates your abdominal organs, energizes your body and can help with lower back pain. This Pose also works to stretch the hip flexors, thus improving your posture.
Crescent Lunge
This pose stretches the legs, groins, and hip flexors, while also opening the front torso, chest and shoulders. It strengthens and tones the thighs and hips while the balancing aspect helps to develop flexible stability. With the awareness of the body and the breath, this pose builds confidence with power.
Warrior II (Virabhasana II)
To get the maximum benefits with the practice of this pose, it is said, one should feel like a warrior, having strength, confidence and power. Hamstrings are stretched and opened to the maximum, Flexing of hips, Stretches the knees, ankles and the foot, ones the leg muscles, Stimulation of the internal organs, Heals lower back pain, Expansion of the chest and the lungs, Boosts concentration and stamina, Expands and strengthens the shoulders and arms and Acts as a great way to shape the body with the alignment.
Reverse Warrior (Viparita Virabhadrasana)
As a backbend, this pose stretches the chest, rib cage, abdominal area, the neck, arms, and the psoas muscles. The stretching of these muscles along with the compressing of the spine while in a backbend, helps strengthening and lengthening them, respectively. It helps to keep the nervous system active and functional. This thus, helps to reduce the stress and tensions stored either at the the rib cage muscles or the back muscles. With the stretching and compressing of the muscles, there is room for opening the blocked passages, which help to release the accumulated tensions and stress, taking care of symptoms related to anxiety and depression.
Triangle Pose (Trikonasana)
This pose affects the muscles on the side of the trunk, the waist and the back of the legs. It stimulates the nervous system and alleviates nervous depression. It improves digestion. It also strengthens the pelvic area and tones the reproductive organs. Regular practice will help to reduce waistline fat.
Plank (Phalakasana)
This pose improves focus and concentration. The muscles around the shoulders, upper arms, forearms and the wrists are toned and strengthened. The muscles like the hamstrings, the quadriceps, calves too are put to work thus toning them and making them strong and flexible. The core, abdominal muscles are used to the maximum here and hence they get toned maintaining balance requires concentration that in turn improve memory.
