YOGA |
a) Yoga should preferably be done under expert supervision 2-3 times per week. b) In case you know Yoga, we suggest that the following 'asanas' be included in your programme. c) Each Yogasana is repeated 2-3 times except serial Nos. 1, 14 & 15. d) Persons with back problems should avoid serial Nos. 2, 4, 10 & 12. e) Persons with Cardiac problems, HBP, etc. should avoid serial 4 and 5. f) This programme will not only keep you fit, but is also beneficial for those persons who have high B.P., respiratory problem, mental strain, head - aches, digestive ailments, back problems, joint problems, etc. |
STANDARD YOGASANAS | |
1 . Stand warm up for Pawan Muktasana series. 2. Suryanamaskar (Sun Salutation) Effect - on full body including heart and circulation. 3. Ardh-halasana (30, 60, 90 degrees, double leg raises) Effect - on abdomen, legs, back reproductive organs. 4. Sarbangasana (Shoulder stand) Effect - on brain, nervous system, thyroid, circulation. 5. Halasana (Plough pose) Effect - on spine, nervous system, back, lungs. 6. Matsyasana (Fish pose) Effect - on chest, neck, thyroid, lungs. 7. Bhujangasana (Cobra pose) Effect - on lower back, reproductive organs, lungs, spine, chest, abdominal organs. 8. Salabhasana, (Locust pose) Effect - an buttocks, legs, hips, constipation, gas, digestion, etc. 9. Dhanurasana (Bow pose) Effect - on abdomen, digestion, legs, back. 10. Naukasana (Boat pose) (V sit-ups) Effect - on spine, abdomen, chest, etc. 11. Bakrasana (Half spinal twist) Effect - on spine, fat on waist, gas, digestive organs. 12. Paschmottasana (Sitting toe touch) or Padahasatasana (Standing toe touch) Effect - on digestion, spine, legs. 13. Trikonasana (Triangle) Effect - on spinal nerves, waist, digestion. 14. Pranayama (Deep breathing) 10 rounds each. a) Anulome / Vilome - alternate nostril breathing, and b) Kapalbhatti. . - belly breathing Effect - on lungs and respiratory system. 15. Shavasana (Corpse pose) - as often as required. Effect - on physical / mental relaxation. | |
GYM EXERCISES / WEIGHT TRAININGWeight training is basically for strengthening and building up the muscles. An all-round programme must have some stretching and cardio-vascular exercises as well. In addition, weight training loads the bones thereby strengthening and protecting against osteoporosis. The points to keep in mind in weight training are as follows:
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