Yog

The posture of Yog is known as Yogasan.Yogasan is maked of two words that are Yog and Asaan.In our daily life yoga sans always help to maintain the positions of the body.It has both religious and spiritual important in the life of the people. There are the different posture of yogasan which helps us to maintain internal and external organs in working period of time. The person who do regular yoga they may develop their good physique and they may prevent from different types of diseases. Before doing yog we have to do little warm up exercises which will help to increase the temperature and respiration of the body.

Importance of Yogasan are:

The yoga is the way of obtaining the relation of physical and mental health. When the people they do yog the will have a healthy body. After they have a healthy body,they start thinking that they are having correct mental status as well. Yog not only help to maintain our physical and mental health it also helps to make our spiritual balance which helps us to attain righteous characteristic like our good discipline,sympathy,self-realization etc.There other different important of yogasan.Some of them are said below:

• Yogasan helps to develop a good personality and appearance.
• It induces sleep.
• Those who have the problems of insomnia should perform yoga sun.
• It helps to strengthen internal organs which help to keep them healthy.
• It also helps to develop good immunity which helps to keep them away from infections.

Gomukhasan:

The literal meaning of Gomukhasan is Mouth of cow-posture. while doing this asana the knees should rest one above the other which appears like the mouth of a cow. This asana will help us to relieve from a backache. Three different steps which we have to do before doing this asana. Some of them are described below:

• Sit by keeping one knee over the other by twisting both of them. First , keep the left knee over the right one.
• Both the soles are at the sides of the thigh and both the knees visible resting one over the other which appears like cow-mouth.
• Take a long and deep breath and take your right head over shoulders to the hands under the back. Now, catch both the hands at the backside by the fingers by interlocking them. Hold the breath in this position for about 10-15 seconds.
• Keep the backbone straight with chest out and abdomen in.
• Repeat the same with your right knee over the left one.

Ardha Matsyendrasan : 

Matsyendrasan is known as 'Half-fish king posture.This types of aasan will always help us to keep all the nerves and segments of spinal cord healthy. Mainly it makes our nerve healthyThisaasan should not performed by those who have chronic backache..There are different steps of doing this aasan. Some of them are given below:

• Spread your feet at the front.
• Bend your knees,put your feet on the floor and slide your foot under your right leg to the outside of your right hip. Lay the outside of the leg on the floor. Step the right foot over the left leg and stand it on the floor outside your left hip. The right knee will point directly up at the ceiling.
• Exhale and twist towards the inside of the right thigh. Press the right hand against the floor just behind your right buttock and set your left upper arm on the outside of your right thigh near the knee. Pull your front upper body and inner right thigh together.
• Press the inner eight foot into the floor,release the right foot into the floor, release the right groin, and make the upper body longer. Lean the upper body to back slightly against the shoulder and continue to lengthen the tailbone into the floor.
• Continue the twist of the upper body by turning it to the right or counter the twist of the upper body by turning it to the left and looking over the left shoulder at the right foot.
• Adjust the right arm and elbow at the left thigh and calf from outside. In this position, try to catch the toe or upper part of the sole. Remain in this positions to your comfort.
• Take long and deep breathing and twist the upper body.Keep the breath at a normal level, this aasan can be done for one minute.

Markatasan :

This typesaasan is done by lying down.InSanskrit language'Markat' mean monkey. This types ofaasan help to strengthen our backbone and makes it more flexible.Following are the instructions for carrying outMarkatasan:

• Set your hands straight at the sides after laying down.
• Bend your knees and hold it straight by lying down. Set the soles on the ground.
• Now, exhale and lower both the knees to the right as you turn your head to the left and set your vision on the left palm.
• Inhale and again exhale and lower both the knees to the right as you turn your head to the left and set your vision on the right palm,.
• Repeat the steps as many as 20-25 times.

Bhujangasan:

Bhujangasan is known as Snake posture . This types ofaasan will help us in preventing and constipation orcuring backache. There are different ways of doing this types faasan. Some of the steps are given below:

• Lay down flat on the ground facing the ground.
• Align your body in a straight line closing feet,knees and heels.
• Keeping hands at the side and taking long and deep breath, raise the part below the stomach.
• Stay in this position for about 10-15 seconds by keeping your head erect and upward vision.

Pawan Muktasan:

The posture which helps to release gas out of the body is known asPawan Muktasan. This types ofassan help to get rid of gas formed due to different reason not only this it helps us to reduce the extra burden of fats. It increases the flexibility of knees and the hips.

• Lay flat on the ground facing the sky.
• Bend your left knee and pull it towards your chin.
• Hold the knee by your interlocked fingers. The right leg should stretch out on the ground.
• Now, breathe out and pull the knee to touch your chin.
• Stay in this position for some time by holding breath.
• Breathe out and repeat the procedure for a right leg as well.
• The aasan can be performed by catching both the knees as well.

Matsyasan:

Matsyasan is known as Fish-Posture. People. This types of aasan make the neck flexible and strong, increases the size of the rib cage, widens the windpipe and thus helps deep breathing.

• Fold your legs to sit in Padmasan.
• From the same position,drag your trunk backwards to lie down and raise your chest part.
• By taking long deep breath, twist your head to back so that the palate rests on the ground. Don't put the body weight on the palate. Hold your breath to say in this position for about 10-15 seconds.
• For better results,catch the toes of both feet by your hands and stretch them to the back.

Supta Bajrasan:

The aasan which is done during sleeping pose is known as supta bajrasan.

• Sit in Bajrasan posture.
• Lower your trunk and head backside slowly to liedown without spoiling the bajrasan pose.
• Keep your knees joined and rest your neck,shoulder,head and backbone on the ground.
• Keep both your hands above thighs with bending the elbows.
• Stay in this position with normal respiration for about 15-20 seconds.
• Take the help of elbows and hands to come back to Bajrasan pose.

Yog Mudrasan:

This aasan help us in digestion and relieve constipation.

• Sit in Ardha Padmasan pose.
• Around the waist and from the back ,hold the hands by wrists.
• Keep the backbone straight and inhale long and deep.
• Close eyes and breathe out as you lower down your trunk and touch the ground by forehead without spoiling the Ardha Padmasan pose.
• Consequently, inhale long and deep and breathe out as you drag back your trunk to come to the initiaal position.