A brief background to
the International Yoga Day
It was on September 27,
2014 while addressing the 69th session of the United Nations General Assembly
our Honorable Prime Minister Mr. Narendra Modi proposed the world community to
adopt an International Day for Yoga. In his words, "Yoga is an invaluable
gift from our ancient tradition. It embodies unity of mind and body. It is not
just an exercise but a holistic approach towards our health and well being".
This resolution was endorsed by 175 member states and 21 June was declared as
the International Yoga Day.
What is Yoga?
Yoga is a mental,
physical and spiritual practice that originated in India. It is an ancient
practice. The word Yoga means Unity which symbolizes the unity of mind and
body. It works on all the levels of the body including mind, body, energy and
emotion. It is an easy and safe way to stay fit and healthy forever. It just
need to be practiced regularly with right body movement and breathing. It
regularizes the functioning of all the organs in the body and prevents our body
to get disturbed due to some unhealthy situation. This is the message that the
International Yoga Day wants to spread between people.
Ideally practicing yoga
regularly in the morning provides outer and inner relief. It keeps away the
countless ailments at both physical and mental level. Practicing the various
Asanas strengthens the body and mind creating a feeling of well being. It
sharpens the mind, improves brainpower and help in high level of concentration.
The feeling of well being enhances the social well being. Improved
concentration level creates inner peace to the mind. Yoga is a philosophy which
develops self-discipline and self awareness within regular practice.
5 basic Yoga poses for
beginners to do on this International Yoga Day:
Balasana (The Child's
Pose)
Kneel and bring your
chest down onto your thighs and your forehead to the floor. Your arms should
stretch by your side with your hands next to your feet. Slowly breathe in
through your nose and notice the back of the chest expanding and the ribs
widening. As you exhale try to sink the buttocks back down toward the heels
feeling the spine gently bend over the thighs. Stay here for 5-10 breaths, or
however long feels good for you.
Benefits:
Releases tension in the
back, shoulders and chest
Helps ease stress and
anxiety
Flexes the internal
organs and keeps them flexible
Regulates circulation
in the body
Cools the mind and body
Bidalasana (The Cat
Pose)
Move into a tabletop
pose with the wrists directly below the shoulders and knees below the hips.
Push the palms into the mat to make sure your shoulder blades are broad.
While inhaling, look
forward and reach the tailbone toward the sky. While exhaling tuck the chin to
the chest and reach the tailbone to the floor. Continue through this movement.
Allow the breath to lead and feel the entire spine being massaged. Try to keep
the creases of the elbows facing each other to protect the joint from
hyperextension.
Breathe through 5
rounds.
Benefits:
Develops posture and
balance
Strengthens the spine
Stretches the hips,
abdomen and back
Increases body
synchronization
Massages organs like
stomach, kidneys and adrenal glands
Adho Mukha Svanasana
(Downward Dog Pose)
Take the palms a little
wider than shoulder width, tuck the toes and lift the hips into the air. The
chest moves back toward the thighs. Relax the head and keep the arms straight.
Roll the shoulders away from the ears. Bend the knees and start to walk with
one heel down at a time. It is important to keep the hips high than to get the
soles of the feet to the ground.
Benefits:
Builds strong bones.
Fights slumpy-posture
syndrome
provide a great ankle
and calf stretch
Increases blood flow to
face and brain
It opens up sinuses and
clears nasal congestion.
Uttanasana (Standing
Forward Bent Pose)
Walk your feet toward
the hands and let the upper body hang. The neck and head should be relaxed and
the knees should be bent to start with. As you inhale find stretch through the
spine and while exhaling move the head slowly towards the feet.
Breathe 10 rounds here.
Benefits:
Stretches hips,
hamstrings, and calves.
Keeps the spine strong.
Releases stress,
anxiety, depression, and fatigue.
Calms the mind and the
nerves.
Activates the abs
muscles.
Trikonasana (Triangle
Pose)
From the standing
position, widen your to about a leg-length. Turn the right foot out to the
side, so that the heel is aligned with the centre arch of the left foot. Keeping
the arms parallel to the ground reach out to the right side. Keep both legs
straight with the thighs engaged. When you can't reach any further, align the
arms so that they are in one line. The chest remains open and the torso
stretches. Breathe 5 rounds here and then repeat on the other side.
Benefits:
Improves the function
of blood through body.
Strengthens the hips,
back, arms, thighs and leg.
Reduces blood pressure
and stress.
heal indigestion.
Calms the mind and
reduces anxiety.
Approximately 200
million people around the world practice yoga, majority of them in India, and
over 20 million in the United States. With the motion for an International Yoga
Day, more people will become aware of the system of yoga and will be encouraged
to follow a spiritual life style, a life that is healthy. Let this be a grand
opening for the world community to realize the worth of oneness.
Let's take this oath to
stay healthy with peace and make this International Yoga Day a day of harmony.
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