Yoga Asanas Recommended In The AYUSH Common Yoga Protocol

The Ministry of AYUSH has prepared a Common Yoga Protocol to spread awareness about yoga to the masses.

Tree Posture – Exhale and bend the right leg, placing your right foot on the inside of the left thigh. Inhale and extend the arms up and join the palms. Stay in the position for 10-30 seconds and breathe normally. Exhale and bring the arms and right foot down. Repeat on the opposite leg.

Hands to Feet Posture – Inhale slowly and raise your arms up, exhale and bend forward until your hands touch your feet or till your entire palm rests on the ground. Maintain this posture for 10-30 seconds. Then inhale, come up slowly.

Triangle Posture – Stand on your feet comfortably apart. Slowly raise both the arms sideways till they are horizontal. Exhale, bend to the right side and place the right hand just behind the right foot. The left arm is straight up, in line with the right arm for 10-30 seconds with normal breathing. As you inhale slowly come up. Repeat on the other side.

Half Camel Posture – Sit on your heels. Keep the thighs close and big toes touching. Stand on your knees. Place the hands on the waist with fingers pointing downward. Keep the elbows and shoulders parallel. Bend the head back and stretch the neck muscles; inhale and bend backwards as much as possible. As you exhale, relax. Remain in the posture for 10-30 seconds with normal breathing. Return to the normal position.

Spinal Twist Posture – Bend the right leg, and place the right foot beside the left knee. Twist the body to the right. Bring the left arm around the right knee and clasp the right big toe or place the palm beside right foot. Take the right arm back and keep the palm on the ground with the back straight for 10-30 seconds. Repeat on the same side.

Try these yoga asanas to increase the flexibility of the spine, increase blood circulation, strengthen muscles, and to improve neuro-muscular coordination and balance. For more information on fitness and nutrition, visit the Activ Living Blog.