हिंदी
Yoga, a practice known for its inclusivity, embraces individuals of all ages, whether you’re a young child of five or a senior of sixty. It’s never too early or too late to begin your yoga journey, as every journey starts with a single step. In the realm where we’re all perpetual beginners, yoga opens its doors to everyone.
The benefits of yoga are extensive, ranging from managing weight to promoting radiant skin, boosting immunity, and fostering mindfulness. It addresses various needs, from enhancing physical strength and flexibility to nurturing mental clarity. Regardless of your fitness level, yoga provides an excellent starting point.
Here, we introduce three simple yet fundamental yoga poses to kickstart your journey towards improved joint mobility and overall health:
1. Sukhasana – The Comfortable Pose:
– Sit upright, extending both legs forward in Dandasana. Cross your left leg over your right, bringing it close to your right thigh. Repeat with your right leg. Rest your palms gently on your knees, maintaining a straight spine.
2. Padahasthasana – Hand Under Foot Pose:
– Begin in Samasthithi, standing tall. Exhale as you bend forward from your hips, bringing your nose towards your knees. Place your palms beside your feet. Beginners can bend their knees slightly; with practice, aim for straight legs, aiming to bring your chest closer to your thighs.
3. Vajrasana – Thunderbolt Pose:
– Stand tall with arms relaxed by your sides. Slowly lower your knees to the ground, leaning forward. Sit on your heels with toes pointing outward and thighs pressing against calves. Keep your heels close together. Rest your palms on your upturned knees, maintaining a straight back and looking forward.
4. Naukasana – Boat Pose:
– Start lying on your back. Lift your upper body 45° off the floor. Shift your weight to your hips, raising your legs 45° above the ground. Keep your toes in line with your eyes, aiming to keep your knees straight. Extend your arms parallel to the floor, reaching forward. Engage your abdominal muscles and straighten your back.
5. Vrikshasana – Tree Pose:
– Begin in Samasthithi. Lift your right leg, balancing on your left. Place your right foot against your inner left thigh, close to your groin. Your palms can help secure your foot. Find balance and bring your hands together in a prayer position at your heart center. Extend your prayer upward, keeping your arms straight, and cradle your head within your arms. Repeat with the opposite leg, holding for eight to ten breaths.
