Yoga to avoid cramps

Most of while working out ignore stretching out many parts of our body for example the groin. Men specially must make their groin region flexible as it will help them curb many old age diseases. These exercises are also very helpful for pregnant women. The most important affect of the following asanas is that they will help you avoid stomach cramp.

Titli Asana: Join your feet and bring it closer to your groin. Be very gentle while doing this.

Place your hands on your knees and gently push them downwards. This asanarelieves the inner thighs of muscle tension.

Bhadrasana: Stay in the same posture just bring your feet a little bit forwards and hold them.

Bring your head down and try to touch your feet with your head. This asana expands the tissues, nerves and arteries of the pelvic region.

Ashvasanchalan Asana: Bring one leg forward and one leg back and both the hands to one side.

Lift the back knee and drop your forehead and try to touch the ground. Make sure you keep your leg straight. Repeat the asana on the other side

Lie down on your side in a very relaxed position and keep your head supported by your hand.

Bring up the top leg and hold the toes and straighten up your leg. In case your find it difficult to do so while holding the toes, hold the ankle and straighten it up.

Yoga for strong shoulders

Throughout our life there's a constant emphasis on keeping the shoulders straight. We stoop because our shoulder muscles are not strong enough. Women tend to have weaker biceps and triceps than men because they don't use them in daily life.

It is very important to have strong shoulders to have a good posture. You feel more confident if your keep your shoulders straight. Here are some postures to strengthen our shoulder muscles

Shashank Bhujangasana: Sit in Vajrasana and place your hands stretched out in the front.

Drag your chin in front and slowly come up. Repeat this 10 to 15 times. This is dynamic posture which not only works on your shoulder, but it also works on your whole spine. It ensures proper functioning of the liver and kidneys as well.

Setu asana: Sit in the way shown in picture and place your hands facing backwards.

Slowly raise your body up till your toes touch the ground. Hold the posture for some time and slowly come back to your original position. This asana rejuvenates the body while reducing stress and tension.

Sit in the position shown in the picture. Make sure your hand is placed at a 90 degree angle under your shoulder.

Raise up one leg as high as you can. Bend down and bring your chin almost one inch above the ground. Hold this posture for some time and then come back to original position.

Yoga Postures - Suryanamaskar step-by-step Guide

Posture: Surya-namaskar - Sun Salutation

Translation: The Sanskrit word surya means sun. Namaskar is the Hindi word for Namaste, from the root nam, to bow. Namaskar means salutation, salute, greeting or praise.

Pronunciation: soor-yee-ah-nahma-skar

Difficulty: (3)

STEP ONE: Stand facing the direction of the sun with both feet touching. Bring the hands together, palmto- palm, at the heart.

STEP TWO: Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.

STEP THREE: Exhale slowly bending forward,touching the earth with respect until the hands are in line with the feet, head touching knees.

STEP FOUR: Inhale and move the right leg back away from the body in a wide backward step. Keep the  hands and feet firmly on the ground, with the left foot between the hands. Raise the head.

STEP FIVE: While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and  align the head with the arms, forming an upward arch.

STEP SIX: Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground.

STEP SEVEN: Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum (as in the naga-asana).

STEP EIGHT: While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.

STEP NINE: Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.

STEP TEN: Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

STEP ELEVEN: Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.

STEP TWELVE: Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.