Ways To Celebrate International Yoga Day, Everyday!
Recognized by the United Nations, June 21 is now a day that is dedicated to this physical, mental and spiritual practice that has only helped in spreading positive effects and benefits for every single person. Why June 21? Quite simply, because it is the summer solstice, the longest day of the year in the Northern Hemisphere, and already is relevant in many parts of the world.
Yoga And Its Benefits
- The benefits of this 5,000-year art/science/practice are innumerable. We’ve been told since childhood that yoga is good for us.
- Whether Ashtanga, Iyengar, Patanjali, Kriya, Sadguru, or any other branch, yoga helps with balancing, flexibility, strength, muscle-building, toning, better respiration, increased metabolisms, better cardio health, and at the same time helps in healing the injuries in a slow and safe way without any side effects.
- It is even proven that yoga helps cancer patients by reducing pain and fatigue to some extent, and improves sleep and energy.
- There is nothing that yoga cannot cure! If you are someone who is not able to sleep or has a night of disturbed sleep, there is one pose that can cure this problem of yours. Legs Up The Wall Pose also called Viparita Karani will help relax and relieve your stress and tensions of the day. When the legs are flipped upwards, it helps in sending the blood down to the heart.
- Mindfulness practice is one of the important things we should all teach our younger generation and we all should also practice. Nowadays mental health is one of the important practices needed for anyone and everyone to survive.
- Every one of us lives! But are we all living a happy, positive, and satisfied life? Most of us would say, No to this question. By practicing yoga, everything would be in place and you can live a healthy life too.
A Better Therapy For Happy-Positive Mind
In a study in Canada, research has indicated that people who practice yoga and meditation actually had longer telomeres than those who went for group therapy. Telomeres are a compound structure present at the end of a chromosome. Researchers at Harvard Medical School found similar positive, longer-telomere results in subjects who practiced meditation. Basically, yoga changes the metabolic functions of your cell enough to better help your body absorb and use nutrients. When absorption is rightly taken, the body repairs and works well even when the layers of cells are damaged
For any kind of disease or infection, one is going through, practicing yoga helps in making you feel stronger both internally and externally. This helps in keeping all parts of your body, skin, hair, and everything happy when you are practising the asanas in the right way.
Celebrate International Yoga Day – In 5 Minutes A Day With The Below Asanas:
These five easy asanas are a great start to your day – and help you change yourself for the better.
1. Alternate Nostril Breathing Or Nadi Shodhan Pranayama
Start and end your day by stabilizing the two branches of your autonomic nervous system. De-stress, release tension and also help your lymphatic system clean itself while you’re at it. Sit cross-legged, with your spine erect and your left hand on your left knee, palms open, thumb and index finger touching. Arrange your right hand such that the tips of the index and middle fingers are between the eyebrows, the ring finger and little finger are on the left nostril and the thumb is on the right nostril. Use the fingers on the nostrils to direct your breathing by opening or closing the nostrils, exhaling and inhaling through each, alternately.
Bonus: To calm down, breathe only through your left nostril. For a quick burst of energy, breathe only through your right nostril.
2. Surya Namaskar
Surya Namaskar is a practice of saluting the sun for popping out on the day. This asana includes exercises incorporating a flow sequence of some twelve gracefully linked asanas which rejuvenates all parts of the body.
3. Cat-Cow – Marjaryasana and Bitilasana
This is a great way to wake up and stretch out your body, especially your back. Get down on your hands and knees and maintain a neutral pose in your pack. Breathe out while arching your spine up and looking at your thighs. Breathe in and bring your spine back to neutral, then exhale completely and gently while looking up and letting your stomach out.
4. Tree Pose or Vrksasana
This standing yoga pose promotes balance and strengthens your legs. Stand straight, shift your weight to the right foot and bring the sole of your left foot up flat against your right inner thigh. You can put your foot against the calf if you are not able to balance at first. The hands are held in a Namaste pose. Hold for up to a minute and switch to the other leg.
5. Camel Pose or Ustrasana
This pose helps energize your throat, chest, and heart. Kneel, center yourself, and gradually bend backward with arms extended, till your hands are touching the soles of your feet and your head is completely extended. Hold your soles for as long as possible, up to a minute, till you feel a stretch in your legs.
Remember: This pose might be difficult at first so be gentle with yourself and stretch back only as far as you can, hands on your hips.
6. Bridge Pose Or Setu Bandha Sarvangasana
Open up your body with the bridge pose. Lie down, and if needed, place a folded towel under your shoulders. Bend your knees and place your feet flat on the ground, your hands outstretched and palms down. Try to ensure your heels are as close to your sitting bones or glutes as possible. Exhale, tuck your glutes inward so your tailbone is tucked into your back, press your palms and feet into the floor and lift your glutes off the floor. Hold the position, keeping your thighs and feet firm and parallel. Hold for as long as you can, up to a minute, and then slowly and gently, roll back down, taking care to keep your glutes tucked.