Dr Hansaji Yogendra, director of The Yoga Institute in Mumbai, tells you how to ensure a healthy 2024 with 10 asanas.
- Health-related questions? Ask Rediff's Health Gurus HERE.
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Kindly note the image has been posted only for representational purposes. Photograph: Kind courtesy Kunal Khemmu/Instagram
In recent years, we have seen millions of people worldwide practice yoga on a daily basis.
While the journey of yoga is lifelong, some asanas offer both simplicity and profound benefits.
Whether you're a yoga sadhak or someone new to the practice, here are 10 asanas you can try to master in 2024 and set the tone for a harmonious year ahead.
- Health-related questions? Ask Rediff's Health Gurus HERE.
All photographs: Kind courtesy Dr Hansaji Yogendra/The Yoga Insitute
1. Stithprarthanasana
How to do it
- Stand erect, feet close together.
- Your knees should be straight but relaxed.
- Maintain a straight neck, abdomen in normal contour and chin drawn in.
- Keep your eyes focused straight ahead. Keep your mind calm.
- Fold hands in the namaskar mudra in front of the chest.
- Relax shoulders and elbows.
- Close your eyes focus on your breath.
- Open your eyes slowly and lower your hands to the starting position.
Benefits
- Enhances posture and co-ordination.
- Improves physical steadiness and voluntary muscular control.
- Calms the mind and nerves.
2. Garudasana
How to do it
- Stand tall with your hands by your sides and your feet together.
- Keep your neck straight, chest forward, abdomen relaxed and chin tucked in, focusing on a fixed point ahead.
- Inhale, lifting your arms to shoulder height with your palms facing downwards.
- Exhale, lift your left leg, wrap around your right leg and secure by straightening your right leg.
- Simultaneously, cross your arms (left below right), intertwine at your elbows and join palms.
- Gaze straight, holding your breath momentarily.
- Inhale and release your legs and arms, returning to the starting position.
- Repeat steps with the right leg and arms to complete one round.
Benefits
- Strengthens and tones muscles, nerves and joints of the pelvis, legs, arms and shoulders.
- Enhances muscle tone and flexibility in thighs.
- Improves balance, endurance and neuro-muscular coordination.
3. Nataprarthanasana
How to do it
- Stand erect with your hands in prayer pose near the breastbone, chest forward, neck straight, feet together, abdomen relaxed and chin tucked in. Focus your gaze straight ahead.
- Inhale and raise heels gently off the ground.
- Exhale, bend your knees gently and lower your body to sit on your raised heels with your knees on the floor. Balance your weight between your knees and toe tips.
- Hold the position, suspend breath for twice the exhalation time.
- Inhale, lift your knees while balancing on your toes and rise with your heels raised.
- Exhale and lower your heels to the floor to return to the starting position.
Benefits
- Enhances flexibility in the hip and knee joints.
- Improves body balance.
- Strengthens lower back muscles.
4. Bhujangasana
How to do it
- Lie prone on a mat with your legs straight and feet together. Fold arms at elbows beside the chest, palms down, forehead resting on the mat.
- Inhale, slowly raise your head, neck, shoulders, thorax and upper abdomen rhythmically, using deep back muscles, creating a backward curve in the spine, lifting each vertebra sequentially.
- Hold the pose with retained breath.
- Exhale, gradually lower your back, thorax and neck to return to the starting position.
Benefits
- Tones deep muscles supports the spinal column and trunk.
- Massages and stimulates adrenal glands.
- Reduces constipation, flatulence and abdominal adhesions.
5. Yogendra Chakrasana
How to do it
- Stand erect with your feet two feet apart from each other.
- Your neck must be straight, shoulders square, abdomen normal and chin tucked.
- Focus your eyes straight ahead.
- Inhale and clench your fists with the thumbs inside.
- Raise your arms close to your ears.
- Now arch back and thrust your hips forward.
- Exhale and bend forward.
- Interlock your fingers behind your back, bringing your head towards your knees.
- Hold this position for double exhalation time.
- Return to starting position.
- Inhale and unlock fingers and swing your arms down.
- Lift your body upright.
- Exhale, return your arms to sides.
Benefits
- Strengthens chest, waist, back, neck, spine, shoulders and core.
- Exercises both anterior and posterior body muscles.
- Acts preventively and remedially for constipation.
6. Hastapadangushtasana I
How to do it
- Stand straight with your feet together and hands by sides.
- Exhale, raise your right leg towards the right shoulder while simultaneously extending your right hand to hold the big toe of your right foot.
- Inhale, release the toe grip, and return your leg and hand to the starting position.
- Repeat the sequence with your left leg to complete one round.
Benefits
- Enhances flexibility and strength in the waist and hip joints.
- Tones and strengthens leg and arm muscles.
- Improves balance and posture.
7. Sarvangasana
How to do it
- Lie supine on the mat with your feet together and hands beside your body. Ensure a calm mind and relaxed body.
- Exhale, lift your legs to form a right angle with your body.
- Continuing the exhale, raise your torso, supporting your weight with your arms and elbows.
- Rest your chin in the jugular notch.
- To return, inhale while lowering your hips and legs back to the starting position.
Benefits
- Enhances spinal flexibility and nerve function.
- Increases blood flow to the brain.
- Benefits thyroid, parathyroid and pituitary glands.
8. Ekpadasana
How to do it
- Stand erect with your hands by sides and feet together.
- Maintain a straight neck, normal abdomen contour and chin drawn in.
- Fix your gaze on a single point ahead, ensuring a calm mind.
- Using your hands for support, lift your left leg and place its sole against your right thigh.
- Join your palms in front of your chest in a prayer position.
- Return to starting by gently lowering your left leg; repeat with your right leg.
Benefits
- Strengthens leg and spine muscles.
- Corrects flat feet and enhances body balance.
- Boosts endurance and alertness.
9. Dhanurvakrasana
How to do it
- Lie prone on a mat with your forehead down, legs straight and toes pointing out.
- Lift your head, bend your knees and grasp your ankles with your hands.
- Inhale and arch the spine.
- Raise the head and legs to form a bow shape with your toes pointing upwards.
- Hold the pose, retaining breath for double inhalation time.
- Exhale and lower your head.
- Release your ankles, returning to the starting position.
Benefits
- Opens chest, neck and shoulders.
- Enhances blood circulation in abdominal and reproductive organs.
- Alleviates constipation, flatulence and indigestion.
10. Hastapadasana
How to do it
- Stand erect, with hands by your sides and feet together.
- Fix your gaze forward on a single point.
- Inhale, raise hands above the head, arch back and keep your eyes open. Look upwards.
- Exhale, bend forward. Keep your legs straight, aim to touch your toes and position your head between your arms.
- Bend your elbows, grip your ankles and draw your head towards knees, placing your forehead on your knees.
- Inhale, release your ankles, raise your trunk, stretch your arms up and return your hands to your sides.
Benefits
- Stretches posterior muscles benefiting back, hips and hamstrings.
- Tones abdominal muscles, reducing unnecessary abdominal fat.
- Stimulates urogenital, digestive, nervous and endocrine systems.
As you integrate these 10 asanas into your daily routine, may you find moments of stillness, strengt, and a renewed sense of purpose.
Let this be the year where your yoga practice transcends the mat to bring you peace and equanimity.
- Health-related questions? Ask Rediff's Health Gurus HERE.
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