5 yoga asanas {Postures} for International Yoga Day 2018

5 Yoga Asanas {Postures} with Image and technique for International Yoga Day 2020 – We are publishing 5 Yoga Asanas to do on 21 June 2018 which will be celebrated as International Day of Yoga across the word. These postures Technics are taken from official website of IDY. IDY stands for International Day of Yoga.

In this page five asanas are mentioned i.e.Ardhakati Chakrasana, BHUJANGASANA- (The Cobra Pose),

ARDHACAKRASANA (Half Wheel), CHACKRASANA (Wheel Posture), DHANURASANA (The Bow Pose).

Ardhakati Chakrasana

ARDHACAKRASANA (Half Wheel)

In Sanskrit language, Ardha means half and ‘Cakra’ means wheel. In this posture, the shape of the body takes the shape of half wheel, therefore it is called Ardha-cakrasana.

Bhujanga means cobra. The final position of this asana resembles the shape of a cobra.

Technique

• Lie down on stomach with legs together, toes pointing outwards, hands by the sides of the thighs, palm facing upward and forehead resting on the ground.
• Fold hands at the elbows, place palms on the ground to the sides of the shoulder; thumbs should be under the armpit.
• Bring chin forward and place it on the ground, gaze in front.
• Slowly raise the head, neck, and shoulders. Raise the trunk up to the navel. Raise the chin as high as possible.
• Maintain the posture for as long as comfortable. Then slowly bring the body down on the ground, starting from an upper part of the navel region, thorax, shoulder, and chin; and lastly, place the forehead on the ground.
• Place the hands on the sides of the thighs, and relax.

Benefits

• This posture affects muscles of the back.
• It is beneficial for relieving flatulence after meals.
• It can relocate slipped disc, removes a backache and keeps spine supple and healthy.
• It tones the ovaries and uterus and helps alleviate menstrual and other gynecological disorders.

Precaution

• It is strictly prohibited for the patients of a hernia and in case of abdominal injuries

CHACKRASANA (Wheel Posture)

Technique

• Lie on the back, knees bent and heels touching the buttocks and feet 12 inches apart.
• Raise the arms; bend the elbows; place the palms on the floor above the shoulders beside the head.
• Inhale and slowly raise the trunk and arch the back.
• Gently drop the head and straighten the arms and legs as much as possible.
• Remain in this posture for as long as comfortable; then come back by slowly lowering the body so the head rests on the floor. Lower down also the rest of the body and relax.
• A variation consists of raising the body on the toes instead on the feet.

Benefits

• It is claimed that practice of this asana delays senescence (effects of old age).
• It makes the vertebral column resilient and supple, the waist slim and the chest broad.
• This asana is good for knees, upper limbs and shoulders.
• It is especially useful in removing rigidity of the bones and joints of the thoracic cage.

Precaution

• People suffering from severe cardiac problems, high blood pressure, vertigo, abdominal inflammation, and hernia should not practice it.

DHANURASANA (The Bow Pose)

Technique

• Lie clown in the prone position.
• Exhaling bends the knees and holds the ankles with hands.
• While inhaling raise the thighs, head and chest as high as possible.
• Try to maintain the weight of the body on the lower abdomen. Join the ankles. Look upward and breathe normally.
• While exhaling, bring down the head and legs up to knee joint. Maintain this position for some time and slowly come back to the original position.

Benefits

• Dhanurasana decongests the entire abdominal region and its organs.
• The liver and pancreas are massaged in this asana. It is, therefore, useful in diabetes mellitus.
• The ligaments, muscles, and nerves in the back are given good stretch and the spinal column is rejuvenated. It is beneficial for treating back pain.
• It helps to alleviate constipation, dyspepsia, and sluggishness of the liver.
• It straightens the hunched back and drooping shoulders.
• It helps to restore the displaced navel to its normal position.
• It regulates the digestive, excretory and reproductive organs in the body.
• It is useful in the treatment of chest ailments.
• It stimulates and regulates the thyroid and adrenal glands.

Precaution

• People suffering from a hernia, peptic ulcer or duodenal ulcer, appendicitis, colitis, high blood pressure should consult a Yoga expert before practicing this asana.