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Showing posts with label yoga. Show all posts
Showing posts with label yoga. Show all posts

Saturday, 2 March 2019

Tree Pose (Vrksasana)

Vrksasana teaches your kid the grace of a tree, standing tall and maintaining balance.

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How to do:
  1. Begin the posture with the mountain pose, wherein the legs are straight, hands at the sides, back straight, and thigh muscles firm.
  2. Lift the right foot, with the knee out.
  3. Place the right foot on the left inner thigh in a position where it feels comfortable.
  4. Press the hands together above the head.
  5. Gaze at a particular point about 5 feet away.
  6. Hold the position for 30 seconds to a minute.
  7. Return the hands to the chest and then lower the right leg.
  8. Repeat it on the left leg.
Benefits: Improves balance and concentration; strengthens the thigh muscles, calves, and ankles whilst stretching the legs and the chest
Caution: If your kid gets unsteady in the beginning while trying to hold their posture, you may make them stand with their back against a wall.

Monday, 18 February 2019

Bridge Pose (Setu Bandha Sarvangasana)

This rejuvenating backbend gives a great stretch to the spine and thighs.

How to do:
  1. Lie on the back.
  2. Bend the knees a little and keep the feet flat on the floor, hip-width apart.
  3. The knees and ankles must be in a straight line.
  4. Place the arms in a resting position beside the body with the palms downwards.
  5. Take a deep breath and lift the lower, middle and upper back off the floor.
  6. Balance the body in a way that the arms, shoulders, and feet support the body weight.
  7. Keep the buttocks tight.
  8. Have the fingers interlaced and hands pushed to the ground to help lift the torso higher.
  9. Let your child hold this posture for as long as they are comfortable while breathing slowly.
  10. Exhale and release.
Benefits: Stretches and opens the shoulders, thighs, hips and chest portion; strengthens the back and hamstrings; increases the flexibility of the spine
Caution: If your kid faces difficulty in making the pelvis lift from the floor, slide a sturdy bolster under their sacrum to rest their pelvis. In case of any neck or shoulder pain, take assistance from a professional to hone the steps.

Friday, 15 February 2019

what is Yoga? Benefits of yoga for kids

what is Yoga? Benefits of yoga for kids

What is Yoga?

The word ‘yoga’ comes from the Sanskrit word “yuj”, which means ‘to the union’, ‘to yoke’ or ‘to add’. Yoga aims to unite the egoistic self with the divine self, or in other words to achieve mastery over the mind and body. It is not a religion but a philosophy.
Yoga aims to keep the body and mind fit so that it propels spiritual well-being. There are different styles of yoga, including body postures, breathing exercises and meditation. Each branch of yoga represents a unique approach to life and has its own specific characteristics.
A child doesn’t require yoga skills to start off. They just have to start and yoga will become a way of their life. It keeps them active, balances their body, mind, and soul, and helps them focus on their life.
Momjunction helps you introduce yoga to your children, as we tell you about the practice, and share instructions for some simple yogasanas (yoga poses) to begin with.

What Are The Benefits Of Yoga For Kids?

  • Helps reduce chronic pain such as muscle pain
  • Improves the quality of sleep
  • Can reduce the release of stress hormones like cortisone, and, therefore, is effective in reducing stress, anxiety, and fatigue
  • Works on the child’s classroom behavior, focus, and academic performance
  • Improves the quality of life by bringing emotional balance since yoga is a non-competitive activity
    • Helps children improve resilience, mood, and self-regulation skills
    • Six months of yoga, including meditation, asanas, and pranayama (breathing exercises), have shown to reduce body weight, improve endocrine functions and memory.
  • Yoga has innumerable benefits. Let your kid start with the basic poses and realize their benefits.

Thursday, 14 February 2019

Cobra Pose (Bhujangasana)

The perfect stretch promotes a sturdy back, abs and strength.
How to do:
  1. Lie face down with the tips of the feet flat on the floor and palms on either side of the body.
  2. Pull the shoulders slightly back towards the spine.
  3. Engage the abdomen throughout the exercise as it keeps the lower back protected.
  4. Lift the body into a cobra pose while keeping the chin up. Use the hands for support, but without putting unnecessary pressure.
  5. Hold the posture for 15 to 30 seconds, before gently releasing the body to the floor. This is a good morning yoga for kids to practice daily.
Benefits: Strengthens the spine; stretches the chest, shoulders, abdomen, and buttocks; stimulates the abdominal organs and releases fatigue and stress; good for breathing problems like asthma
Caution: Ask your kid to arch the back as much as the body can take. Every child has different flexibility, so let them take it slow.

Friday, 8 February 2019

Tuesday, 5 February 2019

4 yoga postures to score high in board exams

The months of February and March come with a wave of anxiety attacks for students of class 10 and 12 across India. It's the season of board exams (CBSE, CISCE, and all state boards), after all! These 4 yoga postures will help you to get relaxed from anxiety and nervousness. Yoga improves your memory and concentration.

2013 study by researchers at Wayne State University in Detroit, USA found that a single session of Hatha yoga significantly improved a person's speed and accuracy when tested on their working memory and concentration. In fact, those who did yoga performed better than people who had been for a 20-minute jog! 

1. Surya Namaskar

One of the most energizing technique in yoga, the Surya Namaskar is composed of 12 postures which help to influence the working of different organs and glands present in the body. Regular practice of Sun salutation will give you more benefits. 
image source:http://www.scienceindia.in/home/view_article/10

2. Bhramari

Use your index finger or thumb to close your ears. During the process keep your eyes and lips gently closed and jaws slightly separated.  Take a long & deep breath in and with exhalation, make a long humming sound like a bee (10 times.)

Related image

3. Padmasana

Padmasana is quite helpful and easy to do. All you have to do is sit on the floor with your eyes closed. Keep your spine straight. Fold your left knee and put it on top of the right thigh. Similarly, do the same thing for your right knee by placing it on top of your left thigh. This asana will not only help you with relaxation but it will also help you improve your concentration
Image result for padmasana

4. Vrikshasana

Vrikshasana is a standing tree pose asana where you stand on one leg and then lift the opposite leg and then fold it by placing it into the corresponding thigh. This asana helps in strengthening your knees and is good for the overall body but more importantly, this asana plays a vital role in improving your concentration.
Image result for vrikshasana

Saturday, 26 January 2019

How meditation helps students? 10 benefits of Meditation

Students have the most stressful condition at the time of the exam, assignment submission, viva, and different competitive exams. Having too much stress is not good for mental and physical health. In stressful condition, Meditation helps to reduce stress.

Regular practice will give a noticeable change in student’s behavior and academic achievements.

How Meditation is beneficial to students?

  • 1.      Rise in IQ Level:  It helps to raise IQ of the students. Practice it regularly to get the best result.
  • 2.      Academic stress goes down: Meditation gives positive vibration that reduces the stress level of mind. It makes your mind calm.
  • 3.      Achievements in academic activity: Meditating students show considerably improved academic performance — in one study, 41% of students allocated to the meditation group benefitted from the improvement in both Math and English scores.
  • 4.      Better Focus: Students can concentrate on studies because of having condition of a healthy mind.
  • 5.      Brain Harmony: Meditation can change fibers of the brain to regulate emotions and behavior. Meditation makes the brain more harmonious.
  • 6.      Reduce in addiction to drugs and alcohol: Meditation is helpful to control emotions and reduce stress. So, students who really practice meditation regularly will not be addicted to drugs and alcohol.
  • 7.      Reduction of depression and anxiety: Meditation gives a tough fight to depression and anxiety.
  • 8.      Become more confident: research finds that students who meditate daily get higher scores on affectivity, self-esteem, and emotional competence. Meditation is your formula for happiness!
  • 9.      The healthy condition of heart: Reduction of stress directly affects the blood pressure. Meditation reduces blood pressure problems and heart-related problems.
  • 10.   Lower absenteeism and higher concentration: Sometimes students can not focus on studies because of stress. Meditation helps to calm your mind, control thoughts and improve concentration. 

Monday, 21 January 2019

Surya Namaskar (Sun Salutation) 12 poses step by step with pictures and meaning of Mantras

The Sun sustains life on the Earth. Sun Salutation is the appreciation for the Sun in the form postures with Mantras chanting. Surya Namaskar is the best practice to maintain health. Surya Namaskar includes Pranayama, Mantra, Asanas, and Meditation. It creates harmony in breath, body, and mind. Asanas help to maintain physical strength and Mantras chanted with asanas with gratitude enhance spiritual level.
Benefits of Sun Salutation:
Increase energy at both the physical and mental level.
It opens the gates of mind and body to receive positive energy. It feels body and mind with the energy of the Sun.
Reduces aging of the body, hair fall and greying, keeps diseases away
It keeps the digestive system perfect.
It makes spine and waist flexible by removing disorders. It improves blood circulation in the body which removes skin diseases.

1.Yoga Asana: Pranamasana (Prayer Pose)
    Mantra: Om Mitraaya Namaha
    Meaning: One who is friendly to all.

2.Yoga Asana: Hastauttanasana (Raised Arms Pose)
   Mantra: Om Ravaye Namaha
   Meaning: The shining or the radiant one.

3.Yoga Asana: Hastapadasana (Standing Forward Bend)
   Mantra: Om Suryaya Namaha
   Meaning: The dispeller of darkness, responsible for generating activity.

4.Yoga Asana: Ashwa Sanchalanasana (Equestrian Pose)
   Mantra: Om Bhaanave Namaha
   Meaning: One who illuminates or the bright one.

5.Yoga Asana: Dandasana (Stick Pose)
Mantra: Om Khagaya Namaha
Meaning: One who is all-pervading, one who moves through the sky.

6.Yoga Asana: Ashtanga Namaskara (Salute with Eight Parts Pose)
   Mantra: Om Pooshne Namaha
   Meaning: Giver of nourishment and fulfillment.

7.Yoga Asana: Bhujangasana (Cobra Pose)
   Mantra: Om Hiranya Garbhaya Namaha
   Meaning: One who has a golden colored brilliance.

8.Yoga Asana: Parvatasana (Mountain Pose)
   Mantra: Om Mareechaye Namaha
   Meaning: Giver of light with infinite rays.

9.Yoga Asana: Ashwa Sanchalanasana (Equestrian Pose)
   Mantra: Om Aadityaaya Namaha
   Meaning: The son of Aditi, the cosmic divine mother.

10.Yoga Asana: Hastapadasana (Standing Forward Bend)
     Mantra: Om Savitre Namaha
     Meaning: One who is responsible for life.

11.Yoga Asana: Hastauttanasana (Raised Arms Pose)
     Mantra: Om Arkaaya Namaha
     Meaning: One who is worthy of praise and glory.

12.Yoga Asana: Tadasana (Standing or Palm Tree Pose)
     Mantra: Om Bhaskaraya Namaha
     Meaning: Giver of wisdom and cosmic illumination.

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