International Yoga Day 2019: Easy Yoga Poses you can try From PM Modi’s Tutorial

International Yoga Day is just around the corner, and as we all know, our own Prime Minister, Narendra Modi is an avid yogi. In an effort to spread awareness and encourage people, PM Modi shared some easy yoga postures with the help of animated videos. Right from Tadasana to Bhujasana, Narendra Modi has given us valuable lessons on yoga each day. These asanas will not only keep you fit but will also keep you immune to many diseases. So, here are the 10 yoga asanas that you should include in your fitness regime and can fight various ailments naturally!

Ardha Chakrasana (Half Wheel Posture)

PM Modi posted a video of Ardha Chakrasana, Prime Minister Narendra Modi wrote, "Stronger back, better blood circulation and more… Know why practising Ardha Chakrasana is helpful." 

This asana helps in making your spine flexible and strengthen spinal nerves. It improves the inhaling process of the person performing it and provides relief to those having cervical spondylitis. 

How To Perform It

Stronger back, better blood circulation and more…

Know why practising Ardha Chakrasana is helpful. #YogaDay2019 pic.twitter.com/qbXAaflWus

— Narendra Modi (@narendramodi) June 8, 2019

• Stand straight with your feet apart and balancing your body.
• Breathe in and raise your arms overhead. 
• Exhale slowly and push your pelvis forward gently and bend backwards. Lift your chest towards the ceiling. Make sure that your elbows are straight.
• Hold the posture for some time.
• Release the posture, pause and repeat the process 20-30 times a day.

Precautions

Hypertension of those with high blood pressure should perform this yoga with care. If you have vertigo problem then avoid this asana. 

Bhujangasana

Posting the video on Twitter about this asana, PM Modi wrote, "Person with complaints of back pain can get relief by practicing Bhujangasana regularly and in a routine manner. This asana has many benefits." 

The Cobra pose gives your lower back and your abdomen a good deep stretch, which in turn, helps in reduction of stomach fat, relieve from constipation. Not only this, the asana helps fight respiratory problems and also help in stress relief. 

How To Perform It

भुजंगासन नियमित रूप से करने पर पीठ दर्द में आराम मिलता है। इस आसन के कई सारे फायदे हैं। #YogaDay2019 pic.twitter.com/QtyK8lzpsc

— Narendra Modi (@narendramodi) June 16, 2019

• Start by lying on your stomach, placing your forehead on the floor.
• Keep your feet together with the top of your feet touching the floor.
• While slowly inhaling, lift your chest and head off the ground. You can use 
• Hold the posture for 30-40 seconds or as long as you can.
• Release the posture, pause and repeat the process 20-30 times a day.

Precautions

Pregnant women, and people suffering from hernia, ulcer should avoid this asana. If you have undergone any stomach operation then avoid doing this asana for three months.

Padahastasana (The Hands To Feet Posture)

PM Modi captioned the video as, “Do you practice Padahastasana? If not, know more about it and the numerous advantages of this Asana.” This yoga asan will make your spine flexible. It helps women with problems during their menstrual cycle. 

How To Perform It

Do you practice Padahastasana?

If not, know more about it and the numerous advantages of this Asana. #YogaDay2019 pic.twitter.com/tPdSgTVmZ0

— Narendra Modi (@narendramodi) June 9, 2019

• Stand straight with your feet apart.
• Now slowly inhale, raise your hand overheard and stretch your arms upward.
• Exhale and slowly bend the truck forward from your hips till your hands reach your feet.
• Next, place the palms of your hands under your foot and forehead between your knees.
• Take deep breaths, relax your shoulder and hold this position for as long as you can.

Precautions

Avoid this asana if you have heart ailments, back and spine related problems, swollen stomach or vertigo problem. Hernia, ulcer and high myopia patients should also avoid this yoga. Pregnant women should also not do this yoga.

Ustrasana (Camel Posture)

Posting video of this asana, PM Modi wrote, "Ustrasana is wonderful for your health. Practising this Asana regularly will strengthen the back, shoulders and improve flexibility. Learn this Asana and make it an integral part of your daily Yoga routine."

Back and shoulder muscles get strengthened by performing this asana. Ustrasana helps improve blood circulation in head and chest. It improves eyesight and helps reduce belly fat. Ustrasana helps you get rid of constipation problem.

How To Perform It

Ustrasana is wonderful for your health.

Practising this Asana regularly will strengthen the back, shoulders and improve flexibility.

Learn this Asana and make it an integral part of your daily Yoga routine. #YogaDay2019 pic.twitter.com/s6btN9wGIj

— Narendra Modi (@narendramodi) June 10, 2019

• First, kneel down on your mat and place your hands on your hips.
• Inhale, and draw your tailbone in towards your pubis and feel the pull at the navel.
• While doing that, bend backwards and gently slide your palms over your feet and make sure elbows are straight.
• Hold this positon for 20 seconds and relax.

Precautions

Hernia, vertigo, arthritis patients should avoid doing this asana. People having heart ailments, stomach injury and high blood pressure should also avoid performing this asana. Pregnant women should avoid doing this yoga.

Bhadrasana (Auspicious Pose)

This asana helps strengthen your body and mind. It helps strengthen knee and hip joints and reduces knee pain. Bhadrasana reduces stress in the stomach. This asana helps women from stomach cramps and other problems during their menstrual cycle. Bhadrasana is beneficial for pregnant women.

How To Perform It

भद्रासन शरीर को दृढ़ रखता है और मस्तिष्क को स्थिर करता है। आइए जानते हैं इस आसन के और कितने सारे फायदे हैं। #YogaDay2019 pic.twitter.com/I9vjtQcgqu

— Narendra Modi (@narendramodi) June 11, 2019

• Sit on the mat, with back straight. The legs fully stretched forward, toes together-pointing upwards.
• Now fold your legs and bring them closer to each other. The soles of feet should touch each other.
• Keep your back straight and inhale and exhale deeply.

Vakrasana (Spinal Twist Posture)

Posting a video of Vakrasana, PM Modi wrote, "Have you ever practiced Vakrasana? Its advantages are numerous and long lasting." 

This yoga pose makes your spine flexible and helps in controlling diabetes and relieving constipation. It is also beneficial for the liver.

How To Perform It

Have you ever practiced Vakrasana? Its advantages are numerous and long lasting.

Watch this video. #YogaDay2019 pic.twitter.com/XllWeXUkSC

— Narendra Modi (@narendramodi) June 12, 2019

• Sit straight and stretch your legs out.
• Now slowly fold your right leg at the knee and place the sole of your right leg on the ground near your left knee. 
• Take your right hand towards your back and place the palm on the ground.
• Now twist your head and look back.
• Take deep breaths and hold this position for as long as you can.

Precautions

 If you have intense back pain or problems related to a vertebra or slip disc problem then avoid performing this asana. If you have undergone any stomach operation then you should avoid doing this asana. Women should avoid doing this asana during the menstrual cycle. Practicing Vakrasana regularly helps is belly fat reduction.

Don't Miss: In Animated Videos, PM Modi Performs Tadasana And Vrikshana

Vajrasana (Thunderbolt Posture)

Posting the video of Vajrasana, PM Modi wrote, "Better blood circulation and digestive system are two of the many benefits of Vajrasana. Do you practice this Asana? If not, what are you waiting for!"

Person performing this asana should be in meditating state with her/his eyes close. This asana helps strengthen your thigh muscles and calves muscles apart from making nerves of your legs strong. It helps in digestion and provides relief from pain in the lower back and sciatica. Vajrasana helps straighten your spine. 

How To Perform It

Better blood circulation and digestive system are two of the many benefits of Vajrasana.

Do you practice this Asana?

If not, what are you waiting for! #YogaDay2019 pic.twitter.com/vqd3rKs3bW

— Narendra Modi (@narendramodi) June 13, 2019

• Kneel down and sit back on your heels. Rest your hands on the tops of your knees.
• Stretch your back in an upward motion and look straight.
• Next, close your eyes and concentrate on your breathing and calm your mind.

Precautions

If you have knee pain or injury in your ankles then you should avoid doing this asana. Hemorrhoids patients should avoid doing this asana. Your body gains strengthen if you perform Vajrasana regularly. It also improves your concentration power, gives you mental peace and keeps you free from stress and tension.

Also Read:  Try These Yoga Poses To Cure Acidity

Trikonasana (Triangle Posture)

Posting his first yoga video on Twitter this year, Prime Minister Narendra Modi wrote, "On 21st June, we will mark #YogaDay2019. I urge you all to make Yoga an integral part of your life and also inspire others to do the same. The benefits of Yoga are tremendous.”

How To Perform It

On 21st June, we will mark #YogaDay2019.

I urge you all to make Yoga an integral part of your life and also inspire others to do the same.

The benefits of Yoga are tremendous.

Here is a video on Trikonasana. pic.twitter.com/YDB6T3rw1d

— Narendra Modi (@narendramodi) June 5, 2019

• Stand straight with your feet 3ft apart.
• Turn your right foot out to the right 90 degrees and left foot in slightly to the right.
• Inhale deeply and bend your body to the right from below your hips, ensuring your waist is straight. Lift your hand up and let your right hand touch the ground.
• Hold this position for some time and then return to your original position.

Precautions

Trikonasana helps strengthen your back muscles and prevents you from having flat foot. The asana makes thighs, shoulder, chest, spine flexible and strong. But if you have a neck or back problems or you have slip disc or sciatica then avoid performing this asana. Trikonasana helps reduce mental stress and tension.

Shashankasana (Hare Posture)

Posting the video of Shashankasana, Prime Minister Narendra Modi wrote, "Make Shashankasana a part of your routine and see the positive changes it brings to your lifestyle."

Practicing Shashankasana helps provide relieve from constipation, and help in digestion process. It also provides relief from back pain problems. Those suffering from high blood pressure should keep precaution while doing this asana.

How To Perform It

Watch this video on Shashankasana.

Make Shashankasana a part of your routine and see the positive changes it brings to your lifestyle. #YogaDay2019 pic.twitter.com/8AvHuzr2Oc

— Narendra Modi (@narendramodi) June 15, 2019

• Sit in vajrasana with your back straight.
• Take a deep breath and raise your arms overhead.
• With slow exhalation, bend your body forward.
• The forehead and arms should rest on the floor in front of the knees.
• Hold this position for as long as you are comfortable and then relax.

Precautions

People having arthritis should try avoiding this asana or should be extra careful while performing this. If you have intense back pain then avoid doing this asana.

So, include yoga in your fitness regime and stay healthy!