Can the mind be kept calm by doing yoga? Can the immune system of the body be increased by doing yoga regularly? By doing daily yoga, you can keep your overall health healthy. For a healthy body, you must include yoga in your lifestyle. Uttanasana, Paschimottanasana, Sarvangasana, and Dhanurasana are such yogasana, with the practice of which you can keep your mind calm.
In addition, it also reduces stress and tension. All these yogasana also get rid of the problem of anxiety, depression. Not only this, but it also enhances your immunity. It means that along with keeping the mind calm with these yogasana, you can also increase immunity. Know the benefits, precautions, and how to do this yogasana?
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Table of Content
1. Uttanasana
Uttanasana In Sanskrit, Uttanasana means a stretching posture. This asana is also known as Standing Forward Bend. With the regular practice of these asanas, your mind and mind will remain calm. Along with this, it also helps in increasing immunity. It will heal your entire body.
How to do Uttanasana?
- To do Uttanasana, first lay a Yoga mat.
- Stand straight on it.
- During this, keep a distance of about one foot between your legs.
- Take a long deep breath and move the hands above the head.
- While exhaling, bring the hands down.
- Now try to touch the toes with your hands.
- During this, your legs should not bend at the knees.
- After staying in this state for some time, slowly come back to the normal state.
- You can repeat this cycle or process 3-5 times.
Benefits of Uttanasana:
- Practicing Uttanasana has immense benefits for your overall health. It helps in increasing the immunity power of the body.
- If it is practiced daily, it keeps the mind and minds calm. This yogasana reduces stress, tension and gives relief from anxiety.
- Stretches the back, hips, and ankles. Due to which their muscles become strong.
- Provides relief from headaches and insomnia.
- Not only this but also this posture also keeps the kidney and liver healthy.
Precautions:
- While doing Uttanasana, it is also necessary to keep some precautions in mind.
- If your lower back is hurt, avoid doing it.
- Do not do this yogasana at all if there is a strain in the hamstrings.
- If you have knee pain, do it only under the supervision of a yoga trainer.
2. Paschimottanasana
To keep the mind calm and increase immunity, doing Paschimottanasana is very beneficial. Paschimottanasana is made up of two words Paschim and Uttan. In this, the meaning of Paschim is backward, and the meaning of Uttan is to stretch.
By doing this, the spine and the back part of the body get stretched. That is why it is called Paschimottanasana. By doing this, you can keep yourself away from many diseases.
Method of Paschimottanasana:
- To do this asana, first, lay a yoga mat on a flat place.
- Sit on it in a comfortable position.
- Extend your right legs towards the front.
- Now loosen the back muscles.
- Taking a long deep breath, take the hands above the head.
- Now while exhaling, lean forward.
- During this, try to hold the fingers of the feet with your hands. Also, try to touch the nose with the knee.
- Staying in this state, breathe slowly and exhale.
- After some time, comes back to normal.
- You can easily repeat this cycle 3-5 times.
Benefits of Paschimottanasana:
- If Paschimottanasana is done regularly, it strengthens the spine.
- By doing Paschimottanasana, you can keep your mind and mind calm. By doing this, the stress level is reduced. Along with this, problems like depression are also relieved.
- You can also do this yogasana to avoid diseases.
- This asana is very beneficial for controlling weight.
- With its practice, the back, abdomen, legs, and arms muscles become very strong.
- If this yogasana is done daily, problems related to the stomach such as gas, indigestion, and constipation are removed.
- This asana is very beneficial for women. It removes problems related to menstruation.
Precautions:
- People who have peptic ulcers should avoid doing this yoga asana.
- Paschimottanasana should always be done on an empty stomach. It will give you more benefits.
- Avoid doing this yoga even if there is swelling in the intestines.
- Even if you have back pain, knee pain, you should avoid doing this asana.
3. Sarvangasana
To keep the mind calm and increase immunity, doing Sarvangasana is also very beneficial. This Sarvangasana is a very good yogasana for your head to legs. Along with this, the brain also gets benefits from doing this. Regular practicing this yogasana makes you happy with your mind, removing your physical and mental disorders.
How to do Sarvangasana?
- To do Sarvangasana, first, lie straight on the back of the Yoga mat.
- Now slowly raise your legs to 90 degrees.
- Bringing the head forward, keep the thedi close to the chest.
- Support the right side of the waist with your hands.
- After staying in this position for 20-30 seconds, come back to normal.
- After this, you can do this easily 3-5 times again.
Benefits of doing Sarvangasana:
- Sarvangasana is a very good yogasana to increase the immunity power of the body.
- In addition, it keeps you mentally healthy as well. Doing this asana is beneficial in stress tension, tension, anxiety, and depression.
- By doing this asana regularly, one gets rid of the problem of hair fall.
- Not only this, but it is also beneficial for the skin. By doing this, the problem of wrinkles, acne, and anti-aging goes away.
- It also makes your metabolism strong.
- By doing this, the blood circulation remains correct.
- This yogasana also gives relief from the problem of constipation, gas, and indigestion.
Precautions:
- If you have recently had an operation, then at this stage, you should avoid doing this yogasana.
- Avoid doing this asana if you have back pain, pain in the legs, headache.
- You should not do it even if there is a pain in the neck, cervical area.
- People with heart disease, hypertension, low BP should not do this yoga.
4. Dhanurasana
Dhanurasana is a very good yogasana among the lying postures. In this posture, the shape of the person looks like a bow. This posture is also known as Bow Pose. Learn the right way to do Dhanurasana-
How to do Dhanurasana?
- To do this asana, first of all, lie down on your stomach on a yoga mat.
- While exhaling, bend your knees. Grab your ankles with your hands.
- Now while taking a long deep breath, raise your head, chest, and thighs.
- During this, the entire weight of your body should be on the lower part of the abdomen.
- After lifting the body, try to reduce the distance between the legs.
- After staying in this state for a few seconds, it comes back to normal.
- You can repeat this cycle 3-5 times.
Benefits of doing Dhanurasana:
- By doing Dhanurasana, you can keep your increased weight under control. It helps in reducing obesity. You can do this yogasana to reduce belly fat.
- This asana is very beneficial for diabetic patients.
- Dhanurasana is also helpful in getting rid of back pain.
- Its regular practice strengthens the immune system of the body.
- You can also do this yogasana daily to maintain mental health. It helps to keep your mind and mind calm.
- Dhanurasana is very beneficial in getting rid of the problem of constipation, gas, and indigestion.
Precautions:
- People who have severe back pain should not practice this yoga asana.
- Hernia patients should not practice this yoga at all.
- Patients with peptic ulcers should also avoid doing this yoga asana.
- If you are suffering from sciatica, do not practice Dhanurasana.
You can also do the yoga asanas mentioned above to keep your mind and mind calm. These yoga asanas also increase the immunity of the body. However, before doing these, do take the advice of an expert. Also, keep all the precautions in mind.
