Yoga Exercise For Students , Yoga For Students , Exercise For Students , Yoga Postures For Students , Yoga Poses For Students
#1. Bridge Pose :-
Press into the feet and arms, lifting the tailbone off the floor toward the ceiling. Lift until the thighs are parallel to the floor. Hold this position for up to 1 minute. Slowly release the body back to the ground, from the torso down to the tailbone.
The yoga supported bridge pose may help relieve your low back pain. In the supported pelvic bridge, the core abdominal, back, hip and hamstring muscles work in concert to bring and keep the lower body in the air.
Bridge Pose: Step – By – Step Instructions :-
1. Lie on your back with your knees bent and the soles of your feet flat on the floor.
2. Extend your arms on the floor with your fingers reaching toward your heels. You should be able to just barely touch the backs of your heels with your fingertips.
3. Keep your feet parallel. Maintain that position throughout the pose.
4. Press down into the soles of your feet to lift your hips off the floor.
5. Slide your yoga block under your back directly under your sacrum, letting it rest securely on the bolster. Your arms can stay outstretched on the floor next to your body.
6. This should be a comfortable position. You may want to stay here several minutes as your body settles into the stretch and gets the benefits of a passive backbend. If the pose causes your back to hurt, remove the block and come down.
7. To come out, press down into your feet and lift your hips again. Slide the block out from under your sacrum and gently lower your back to the floor.
Benefits of Bridge Pose:
1.Stretches the chest, neck, spine, and hips.
2.Strengthens the back, buttocks, and hamstrings.
3.Improves circulation of blood.
4.Helps alleviate stress and mild depression.
5.Calms the brain and central nervous system.
6.Stimulates the lungs, thyroid glands, and abdominal organs.
#2. Cat , Cow
The cat-cow pose, also known as Marjaryasana-bitilasana in the yoga world, is a gentle warm-up designed to bring flexibility and release tension in the spine. This popular yoga pose is an ideal exercise for back pain as it stretches your lower and upper back, torso and neck.
Cat – Step By Step Instructions :-
1.Get on your hands and knees down on the floor. Keep your shoulders directly over your hands and your hips directly over your knees. Once you are comfortable in this position, relax your head even with your flat back so your eyes are focused softly on the ground directly below you.
2. Push your spine up, allowing your back to round. Tuck your pelvis under and suck your stomach in, like it’s scooped out or pressed against the inside of your spine. Push your shoulders toward your pelvis. You should be able to feel a nice stretch all the way down your back.
3. Hold this pose for as long as you feel comfortable. Try to hold it for at least 15-30 seconds. Pay attention to your breathing. Make sure that it is steady and slow.
4. Return to a neutral spine position with a flat back while you are still on all fours. From this neutral position, you are then going to transition into the cow pose.
Cow – Step By Step instructions :-
1. Bring your head up so that you are looking up slightly. You should not be pulling your head back.
2. Push your belly towards the floor while you are pressing your buttocks toward the ceiling and arching your back.
3. Again, hold this position for as long as you feel comfortable, or at least 15-30 seconds. Keep paying attention to your breath.
4. You should be taking deep, full breaths at a constant pace.
5. It should be fairly easy to transition through these two poses. 6. You should try to do each pose at least 5 times. Be sure to really stretch your spine while it is in each position. If it is painful at any time, stop stretching and allow your back to relax. This pose is designed to help you rehabilitate your back and help your back move comfortably.
Benefits Of Cat Cow :-
1. Improves posture and balance.
2. Strengthens and stretches the spine and neck.
3. Stretches the hips, abdomen and back.
5. Massages and stimulates organs in the belly, like the kidneys and adrenal glands.
6. Creates emotional balance.
7. Relieves stress and calms the mind.
#3. Cobra Pose :-
This gentle backbend stretches your abdomen, chest, and shoulders. Practicing this pose strengthens your spine and may soothe sciatica. It may also help to relieve stress and fatigue that can accompany back pain.
Cobra Pose: step-by-step instructions :-
Step 1: Lie down flat on the floor on your stomach. Stretch your legs back with your toes out on the floor. Spread your palms on the floor under your shoulders and bring the elbows close to the sides of your body.
Step 2: Press the tops of your feet and thighs into the floor.
Step 3: Inhale as you press your palms into the floor and slowly straighten the arms. Lift the chest off the floor as much as till your navel. Let your pelvis remain on the floor. Gently squeeze your buttocks even as you keep pushing your navel down.
Step 4: Broaden your shoulder blades as you engage them to lift up the chest forward.
Step 5: Hold the pose for anywhere from 15 to 30 seconds inhaling and exhaling. Release back to the floor with an exhalation.
1. Strengthens the spine
2. Stretches chest and lungs, shoulders, and abdomen
3. Tones the buttocks
4. Stimulates abdominal organs
5. Helps relieve stress and fatigue
6. Opens the heart and lungs
7. Relieve in Back pain
#4. Butterfly Pose (Baddha Konasana)
A pose that makes students flutter like a graceful butterfly, this is believed to offer some valuable benefits.
Butterfly Pose :- step By Step Instructions :-
- Sit with the spine upright and legs spread out straight.
- Fold the legs so that the feet are touching each other. Hold them with the hands.
- While exhaling, gently move the thighs and knees in a downward motion.
- Then start flapping the legs up and down, like the wings of a butterfly.
- The flapping should be slow initially and then pick up to speed. Breathing should be at a normal pace.
- Slow down gradually and then stop.
- Gently release the posture while exhaling.
1. Stretches the thighs, knees, and hips
2. Regulates the intestine and bowel movement for girls
3. Helps in easy and painless menstruation.
#5. Bow Pose (Dhanurasana)
Bend the back like a bow and open the chest and shoulders with the bow pose.
Bow Pose – Step By Step Instructions :-
1.Lie flat on the stomach, keeping the arms stretched along the sides of the body and head resting gently on the mat.
2.Inhale and bend the knees bringing the feet towards the hips.
Grasp the ankles using both the hands.
3. Lift the shoulders, torso, legs, and hips off the floor while gazing straight ahead.
4. Hold the posture for four to five breaths, then lower the knees and release the feet.
5. Rest on the stomach.
1. Stretches and strengthens the back
2. shoulders, chest, and legsbrings flexibility to hip flexor function, and regulates the digestive system.