TEN MINUTES A DAY TO KEEP DISEASES AWAY.

TEN MINUTES A DAY TO KEEP THE DISEASES AWAY....

-THE FOLLOWING YOGA POSES CAN BE DONE FOR MAINTAINING GOOD HEALTH, STRENGTHENING THE ENDOCRINE GLANDS AND KEEPING THE BODY FIT AND SUPPLE.

1. Spot jogging: Running at one spot.start with 1 minute daily and reach 2 or 3 minutes. This is a Warmup exercise so that you get ready for the further yoga poses.
   
2. Sarvangasana: Lie down on the back, lift the legs straight up, and then support the body with your hands till you come to the position where your shoulder will help your whole body weight. It is useful to full-body, head, and throat as it leads to proper blood circulation. Maintain this position for 30 seconds.
3. Halasan: Lie down on the back, take the stretched legs behind to touch the ground. This is beneficial for the spine, abdomen, and digestive organs. Hold this position for 30 seconds.
4. Paschimottasan: Sit with Stretched legs, bend forward, touch the toes with the fingertips, bend as much as you can. Later on, try to reach the knees with your nose. Beneficial to digestive organs and spine. Hold this one for 30 seconds.
5. Pavanmuktasan: Lie down on the back. Bend the legs, clasp them with the hands.bring the head up to touch the knees with your nose. It Cures Gas trouble, prevents heart trouble, and improves the working of the lungs. (Holding - 30 Seconds)
6. Bhujanasan: Lie on the stomach, pull the hands below the shoulders. Raise your head and trunk from the front. Beneficial for the spine and digestive organs. It removes disorders related to menstruation. (Holding - 30 Seconds)
7. Dhanurasan: Lie down on the stomach. Hold the ankles with the hands pull up the upper body and lower body as much as you can. Useful to the whole Sciatic nerve, digestive organs, lungs, and the abdomen. (Holding - 30 Seconds)
8. Salabhasan: Lie down on the stomach. Take both hands forward before your face. both legs should be straight and joined. lift the upper body and the lower body so that the whole body weight relies on your navel. This is too beneficial for digestive organs, stomach, abdomen, and the spine. (Holding - 30 Seconds)
   
9. Simhasan: Bending the legs sit tight, inhale and open the mouth, take the tongue out (while exhaling) as far as possible, Stretch your face and wide open your eyes. Effective for the throat, eyes, and facial beauty. (Holding -15 to 20 seconds)
   

Pranayam: This helps to keep your body fit and healthy. It also helps to reduce excess fat. One can live a long life through Pranayam. It improves the power of memory and eliminates mental disorders. There are uncountable benefits of Pranayam.

• This includes kapala bhati - deep inhale, continuously exhale forcefully, Om Chanting, Bhramari - close your eyes and ears with the help of your fingers and thumb respectively and chant om, and Anulom Vilom - Place your Thumb on the left nostril, inhale from right close it by fingers and exhale from left, again inhale from left and exhale from right, Both inhalation and exhalation will be balanced with this Pranayam. This you have to perform for at least 5 minutes.

NOTE: In the beginning, all the positions may not be mastered. But with practice, one will be able to learn each position. Breathings exercises should be practiced regularly.