5 Minute Power Yoga Workouts | #PrabhanjanYoga
5 Minute
Yoga Workouts
5
Minute yoga is for those days when you don't have much time, but you need to
get your energy moving. First thing in the morning or for that mid-day slump.
If you have a little bit more time, why not try a yoga workout? It will
leave you feeling refreshed and deeply relaxed! Quick workouts are ideal
for many situations; a perfect way to start the day, an easy way to relieve
stress, and to help unwind before bed. Regular yoga practice improves
flexibility, increases strength, tones muscles. Be amazed at what you can
achieve in 5 minutes a day.
Your
success in life depends on how well you can use your mind and body. Discover
how to make joy your constant companion. Is there more to life beyond your body
and mind?
If
you are ready to start then follow my instructions:
2.
Vajrasana pose: Vajrasana pose is a simple sitting yoga
pose. This word is derived from Sanskrit by compounding two words, which are
Vajra and Sana. Which means thunderbolt or diamond. For this pose, you
kneel and then sit back on your legs to take the weight off your knees. Making
the Blood Flow Smooth and Well-Distributed. The smooth blood flow would
automatically heal any damage at body organ including at muscles and nerves as
well as make all body systems work well. Breathing and meditative exercises are
often done in this position, which is said to help your body become as strong
as a diamond. It also strengthens the lower back. It is a pose that
comes when you kneel and sit on your knees, bringing your hips on your heels.
The asana give your quadriceps a nice stretch. Helping Digestion
Process. This applies particularly when the treatment is done 15 minutes
after meal. Therefore, it could also prevent acidity, ulcers, constipation, gas
problems and other digestion problems.
3.
Vajrasana pose with stretch: Mental benefits of Vajrasana
is actually closely related to the pose of the treatment which enable to
stretch the muscle and relieve any stress found in joints as well as breathing
slowly. When the body feel relaxed and all organs inside begin to return into
the good condition, mood state would automatically get better as well. For more
detail information, here are mental benefits of Vajrasana.
Ø Calming the mind and make it
stable
Ø Reducing the nervousness
Ø Giving relaxation on your
spine
Ø Relieving stress
Ø Inducing a meditative state
through regular, slow and ryhtmatic breathing
4.
Cat-CoW: Cat-Cow is a gentle flow between two poses that warms the
body and brings flexibility to the spine. It stretches the back torso and neck
where you will get softly stimulates and strengthens the abdominal organs. It
also open your chest, encouraging the breath to become slow and deep. The
spinal movement of the two poses stimulates the kidneys and adrenal glands.
Coordinating this movement with your breathing relieves stress and calms the
mind.
5.
Pilates workout : Pilates lengthens and stretches all the major
muscle groups in the body in a balanced fashion. It improves flexibility,
strength, balance and body awareness. Yoga brings the body and mind together
and is built on three main elements – exercise, breathing and meditation. Both
yoga and Pilates improve muscular and postural strength. The health
benefits of Pilates include:
Ø Improved flexibility
Ø Increased muscle strength and
tone, particularly of your abdominal muscles, lower back, hips and buttocks
(the ‘core muscles’ of your body)
Ø Balanced muscular strength on
both sides of your body
Ø Enhanced muscular control of
your back and limbs
Ø Improved stabilisation of
your spine
Ø Improved posture
Ø Rehabilitation or prevention
of injuries related to muscle imbalances
Ø Improved physical
coordination and balance
Ø Relaxation of your shoulders,
neck and upper back
Ø Safe rehabilitation of joint
and spinal injuries
Ø Prevention of musculoskeletal
injuries
Ø Increased lung capacity and
circulation through deep breathing
Ø Improved concentration
Ø Increased body awareness
Ø Stress management and
relaxation.
6.
Downward Facing Dog (Adho Mukha Svanasana) : Downward
Facing Dog Yoga Pose Adho Mukha Svanasana is consisted of three words: Adho
means downward, Mukh means face and Svan indicates Dog. Downward facing dog
yoga pose helps to speed up blood circulation in the brain region accordingly
facilitates adequate oxygen in the upper part of the body. Doward Facing
Dog stretches the hamstrings and calves and strengthens the arms, legs, and
back. It can help relieve back pain. As a mild inversion, it acts in reverse of
the usual forces on your spine and brings more blood flow to your brain. The
pose also strengthens the deep abdominal muscles that help stabilize the spine.
Notice:Do not release their heels
toward the floor. If you are up on the balls of your feet, it shifts the
trajectory of the pose forward instead of back. It will never be a resting
position unless you take your weight back into your heels.
7.
Downward Facing Dog to Cobra Pose: Great
way to strengthen the upper back and is often practiced as part of a transition
back to downward-facing dog in vinyasa yoga. Practicing downward facing dog to cobra
pose regularly can improve your lung capacity, reduce stress, and stimulate
many of the internal organs in your body. Each pose in the sequence has
specific benefits. Cobra is great for the core. You’re also building arm
strength in all three of these poses. Cobra is a heart opener and backbend, and downward dog strengthens the back and
shoulders; it is also a great pose for stress relief. To get the most
out of the plank to downward facing dog to cobra sequence, you’ll want to focus
on alignment.
8.
Ashwa
Sanchalanasana (Crescent Low Lunge Pose) : Ashwa Sanchalasana is a
low lunge Pose that prepares your body for deep backbends. Origin of the name
of Ashwa Sanchalanasana has a Sanskrit root in which, ‘ashwa‘ means
‘horse’, ‘sanchalana‘ means ‘movement’ or ‘stepping’, and ‘asana‘ means
‘pose’. Ashwa Sanchalanasana is mostly practiced in the sequence of 12
asanas of Surya Namaskar or Sun Salutation. It comes at the 4th
and 9th step in Surya Namaskar. Also, in Chandra Namaskar series, it’s
practiced at 4th step. So, those who practice Surya Namaskar actually
perform Ashwa sanchalanasana twice in a cycle.
While
performing this asana, chanting of mantra enhances the benefits. So, one can
chant ”Om Bhanave Namah” and ”Om Adityaya Namah” mantras of the 4th and
9th sequence of Sun salutation. Due to its vast range of movements to assist
the body, it is often considered as the balancing
pose. Physically, ashwa sanchalasana is considered an
excellent pose for the spine stretching, hip opening, and psoas
flexibility. In this asana, the doer’s position looks like a lunging
horse stepping one leg ahead of another. It’s the same as lunge training of the
horse, so it’s called Ashwa Sanchalanasana.
Another derived name of this pose is equestrian pose and riding
pose. While the psychological effect includes: enhanced concentration,
self-confidence, and build the cognitive skills of the practitioners. The
horse is a universal symbol of freedom, strength, and Power. The moving horse
position in Ashwa sanchalanasana sets seekers free from their own bindings and
empowers them with qualities to lead a strong and cheerful life.
9.
Dhyana Mudra: This is
the most common mudra used in meditation as the meaning of its symbol of a
chalice or a bowl. Dhyani mudra together the hands are positioned like bowls in
the lap. The left hand lies in the right hand plus the thumbs touch each
The bowl is representative of the smaller energy storage center and therefore
the whole system of transmutation of sexual energy. A key by-product of this mudra is that it have
a sturdy impact on the competence of the sacral chakra. The sacral chakra is
usually the first to collapse be supposed to the chakra system be out of
balance. It has a strong impact on the sacral chakra. This is a
typical meditation pose plus a sign of compliance. Dhyana Mudra is like
obedience. This is the common meditation pose in that gods are seen sitting. In
this Dhyani mudra
together the hands are positioned like bowls in the lap.
Ø It cool and calm the mind
plus helps it to get the stage of rudeness.
Ø Dhyana mudra assists to think
in thought and chakras balance.
Ø This sign expresses overcome
the world of form through enlightenment, on top of the enlightened state of
mind for that ‘samsara’ also ‘nirvana’ are component parts of chakras.
Ø This is a influential mudra
to sublimate the ego. The bowl shape prepared by the hands indicates that we
are bare to get new energy flow. It moreover helps poise the active-passive
energies moreover join to the Self.”
10.
Dhyana Mudra:
Thank You for Visiting my page | Prabhanjan Yoga
Comments
Post a Comment