As the world battles the Coronavirus pandemic, it is easy to fall prey to negativity. If you are feeling stressed, anxious and depressed, it is a good idea to relax with yoga. Celebrity yoga expert and life coach Grand Master Akshar says, 'Yoga asanas not only cause visible changes to the external physical body such as toning and weight loss or gain but also nourishes the mind from within. Self-practising these asanas every day will help you stay calm and build focus along with physical and mental strength.' He adds that there are many different aspects to yoga such as chanting, meditation, pranayama, mudras, asanas etc. 'However, asanas form one of the basic building blocks for your yoga journey. The following asanas can be included in your daily fitness routine and are sure to help you,' he says.
Sukhasana – Happy Pose
· Sit in an upright position with both legs stretched out in Dandasana
· Fold the left leg and tuck it inside the right thigh
· Then fold the right leg and tuck it inside the left thigh
· Place your palms on the knees
· Sit erect with spine straight
· Start in a seated position and stretch your legs out forward.
· Join your legs bringing your heels together
· Keep your back straight
· Tighten the muscles of your pelvis, thighs and calves
· Look ahead
· Place your palms beside your hips on the floor to support your spine
· Relax your shoulders
· Hold this asana for 30 seconds
· Lie down on your back.
· Bring your upper body 45° off the floor.
· Pivot your body weight on your hips and lift your legs 45° off the floor.
· Your toes must be aligned with your eyes
· Try to prevent a bend in the knees.
· Keep your arms parallel to the ground and pointing forward.
· Tighten your abdominal muscles.
· Straighten your back.
· Lie on your stomach
· Place your palms under your shoulders and lift your upper body, pelvis and knees up
· Grip the floor with your toes
· Straighten the knees
· Ensure that your knees, pelvis and spine are aligned
· Your wrists must be exactly below your shoulders with your arms straight
· Hold the final posture for a while
· Begin by standing in Samasthithi
· Exhale and gently bend your upper body down from the hips and touch your nose to your knees
· Place palms on either side of feet
· As a beginner, you may have to bend your knees slightly to accomplish this.
· With practice, slowly straighten your knees and try to touch your chest to your thigh