Yoga Tailored for All – Asanas For Early Risers The science of Yoga offers asanas and techniques that can be practised at different times during the day by people from different walks of life. Let us acquaint ourselves with a few such asanas and techniques that can be practised in our daily routine. At night, we are determined to wake up early the next day. However, when it is time to get up, we find it difficult to get out of the bed. Our muscles are most tight at that time. It is important to warm them up in order to get the body moving. Shake off your sleep and invigorate yourself for the day through these asanas! What Jathara Parivartanasana Why this Name The name is derived from the Sanskrit words ‘jathara’ which means ‘abdomen’ or ‘stomach’, ‘parivartana’ – ‘twist’ and ‘asana’ – ‘pose’. It is also known as the ‘Abdominal Twist Pose’. How to do it Lie down in supine position with the legs straightened and relaxed. Bring your hands to the side, in line with your shoulders. Inhale and bend your knees, bringing them close to your chest. Exhale and turn to the right side from below the waist, with your gaze to the left. Hold this position for 6 to 8 breaths. Inhale raising the knees back up and exhale. Release the pose. Repeat the pose on the other side. Which Benefits Energises the body. Stimulates the abdominal organs. Assists in developing flexibility of the spine. Stretches muscles in the shoulders and upper back. Improves digestive system. What Sucirandhrasana Why this Name The name is derived from the Sanskrit words ‘suci’ which means ‘needle’, ‘randhra’ – ‘loop’ or ‘hole’ and ‘asana’ – ‘pose’. It is also known as the ‘Eye of the Needle Pose’. When performing this pose, we need to get our hands through the space between the knees, just like passing thread through the eye of the needle. Hence the asana’s name has reference to the needle. How to do it Begin in Savasana. Bend your knees while keeping the soles of your feet on the floor. Inhale and hug your left knee into your chest. Exhale and cross the left ankle over your body and rest it on the right thigh. Allow the left knee to relax away from the torso. Inhale and lift your right foot off the floor and thread your left hand through your legs such that your hands meet on the back side of the right thigh. Exhale and with the help of your hands draw your right thigh towards your chest. Hold this position for 10 breaths. Exhale and release this pose. Repeat the pose on the other side. Which Benefits Removes lethargy and charges up the body. Strengthens the calves, ankles and hamstrings. Improves blood circulation and body posture. Increases range of motion and blood circulation in the hip region thus reducing back pain. Helps reduce stress and anxiety. Try out these simple yet effective asanas to feel fresh and fantastic each morning, ready to enter a beautiful day. Topicsawakegolden hourmorningmorning stretcheswarm up Quotes Dharma becomes your wealth when you profit from every loss, failure, criticism, and humiliation. Clarity of purpose determines your passion, priorities, journey and destination. A true devotee does not seek from God but seeks God alone. Consume food that nourishes the body, the mind, and the soul. View All #SadguruWhispers A true devotee does not seek from God but seeks God alone. Select category for which you wish you receive updates via email - SRMD Updates Wisdom Updates Subscribe for updates
