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Benefits of Yoga

Many people view yoga as just a fancy form of stretching. But the benefits of yoga go well beyond that. Along with being a great stress reliever, yoga can improve your flexibility, strength, posture and breathing and lung capacity. These benefits apply to both men and women:

Yoga improves flexibility

Yoga poses work by safely stretching your muscles and all other soft tissues in your body. No matter what your yoga-level is, you will likely feel the benefits within a short period of time.

Yoga improves strength

Some styles of yoga are more vigorous than others. But no matter what type of yoga you’re doing, you will improve your core strength. This type of functionality is very useful for everyday life and beneficial as you age.

Yoga improves posture

Increased flexibility and strength helps you improve your posture. With better core strength and the body awareness you create by practicing yoga, you are more likely to recognize when you are slouching or have bad posture and correct it.

Yoga improves breathing and lung capacity

Most forms of yoga emphasize long and deep breathing. This can help expand your lung capacity and improve endurance.

How to Do Yoga at Home

If you are fatigued, you may want to do a more restorative yoga sequence. If you’re feeling lazy, a more stressed, anxiety or not feeling fresh then sets of yoga poses may help you channel that energy. Many people like to do energizing yoga practice in the morning and a calming restorative practice in the evening. As you practice your first poses on your own, being present during your practice means allowing yourself to be aware of whatever physical sensations, emotions, and thoughts are currently arising. Be creative and spontaneous. If you approach your practice with a sense of curiosity, rather than self-judgment or competitiveness, you will find it easier to motivate yourself to practice.

What You Need to Get Started With Yoga at Home

The best reason to start a home yoga practice is that you don’t need much to begin:

  • Choose or create a quiet, uncluttered space in your home for your practice, and stock it with the essential basic yoga props – mat, strap, blocks, blanket, bolster, etc. Space doesn’t have to be large, but it should be quiet, clean, open, and sacred.
  • Get realistic goals, starting out with small pockets of time (10-15 minutes).
  • Begin with basic beginner’s yoga sequences and expand your practice as your skills improve.

That said, it’s your yoga practice – to build it to best meet your individual needs.

Which Yoga Poses Should You Do?

1. Chant a mantra

Chanting mantra is a good way to get into the right mindset to practice yoga. Even a small amount of mantra chanting can have significant benefits on the mind and body.

  • Consider starting your chant with an aum, which is the most elemental sound.
  • As you chant, you should feel mantra’s vibrations in your lower belly. If you can’t feel this sensation, try sitting up straighter.
  • You can choose other mantras as well. Maha-mantra, which is also called either the great mantra or Hare Krishna, can help you achieve salvation and peace of mind. Repeat the entire mantra as many times as you like. Its words are Hare Krishna, Hare Krishna, Krishna Krishna, Hare Hare, Hare Rama, Hare Rama, Rama Rama, Hare Hare.

2. Continue chanting or switch to silent meditation

Chanting itself can be a form of meditation, or you can choose to transition from meditation to silent meditation. Either way, you choose, you will reap the benefits of a mantra meditation practice.

  • Just allow your body to flow with what it wants. There are times when you may want to continue chanting or other times when you will want to meditate silently. The point is to not force your body.
  • Let your thoughts come and whenever they arise. This will teach you to focus and let go of anything you can’t control.
  • Any time you need to refocus your mind, you can repeat “let” with every inhalation and “go” with every exhalation.
  • Meditation takes consistent practice and is an important part of yoga. You will have good days and bad days and accepting this is part of the journey.

3. Warm-up your body with sun salutations

Yoga is an active practice, so it is important to warm up your body properly. Doing a few rounds of sun salutations, or Surya Namaskar can effectively prepare your muscles and mind to practice.

  • There are three different variations of sun salutations. Consider doing 2-3 rounds of Surya Namaskar A, B, and C to warm up. These different sun salutations will engage and condition your muscles for a safe and more pliable Bakasana.

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4. Incorporate different asanas

You do not have to be able to do every yoga asana in existence to have an effective home practice. Incorporating and mastering a few simple poses from each of the four types of asana can help you put together a solid home practice.

  • Make sure to start with easier asanas and move on to more difficult poses as you master basic ones.
  • Do asanas from each type of pose in the following order: standing poses, inversions, backbends, and forward bends.
  • Add a twisting asana to neutralize and stretch your spine between backbends.

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5. Perform standing asanas

After you’ve warmed up with sun salutations, do one or two standing asanas, or postures, to start. From mountain pose to the warrior series, these asanas build strength, stamina, and flexibility in your entire body.

  • Always begin any yoga practice in Tadasana or mountain pose.
  • Add other foundational standing poses such as Vrksasna (tree pose) or the Warrior Series, which is known as Virabhadrasana.
  • As you progress, you can incorporate other standing poses such as Utthita Trikonasana (Extended Triangle Pose) and Parivrtta Trikonasana (Revolved Triangle Pose).

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6. Mountain Pose

  • Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides.
  • Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

7. Warrior Pose

  • Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left a foot in slightly.
  • Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.
  • Bend right knee 90 degrees, keeping knee over ankle; gaze out over right hand. Stay for 1 minute.
  • Switch sides and repeat.

8. Bridge Pose

  • Stretches chest and thighs; extends the spine
  • Lie on the floor with knees bent and directly over heels.
  • Place arms at sides, palms down. Exhale, then press feet into the floor as you lift hips.
  • Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to the floor, bringing chest toward chin. Hold for 1 minute.
  • Make it easier: Place a stack of pillows underneath your tailbone.

9. Triangle Pose

  • Extend arms out to sides, then bend over your right leg.
  • Stand with feet about 3 feet apart, toes on your right foot turned out to 90 degrees, left foot to 45 degrees.
  • Allow your right hand to touch the floor or rest on your right leg below or above the knee, and extend the fingertips of your left hand toward the ceiling.
  • Turn your gaze toward the ceiling, and hold for 5 breaths.
  • Stand and repeat on the opposite side.

10. Cobra Pose

  • Lie face down on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor.
  • Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes.
  • Press shoulders down and away from ears.
  • Push through your thumbs and index fingers as you raise your chest toward the wall in front of you.
  • Relax and repeat.

Stretch Sequence

  • Neck rolls
  • Left and right-side bends
  • Standing backbend
  • Three Sun Salutations
  • Child’s pose
  • Pigeon on the left leg
  • Pigeon on the right leg
  • Utilize a Gaiam foam roller to roll out your joints
  • End in final resting pose (set your phone alarm for 5 minutes)

Yoga – The Art of Living

With the positive thoughts and efforts of Yoga and Pranayama of Baba Ramdev, we celebrate International Yoga Day on June 21. All of you should know the importance of yoga and make it a part of your life. Yoga pranayama concentrates in increasing the blood circulation of the body so that all the body parts are healthy. Regarding the importance of yoga ahead and some important postures. All these postures are so simple and easy that they are done while talking while watching TV and their benefits are perfect!

1. Mandook Asana

To do this easy, thunderbolt is easy (in the force of knee). Leaving breath out and bending towards the front! This asana is beneficial for diseases such as sugar and constipation!

Mandook-Asana

2. Vakarasan

In this posture, right knee bend with the left hand folded to the right foot! This process is repeated from the other side too! This posture brings flexibility in the shoulder and body!

3. Gomukh Asana

Place your left foot heel under the right hip and keep the right foot on the ground while carrying it on the left foot. After this, take your right hand from the ear and hold the other hand behind the back, doing this posture increases the flexibility of the body. It is also beneficial for stomach and diabetes!

4. Makkar Asana

In this posture, lie down on the stomach and straighten it by modifying one leg, this asana gives relief soon from the back pain!

Makar-Asana

5. Bhujang Asana

To do this asana, lying on the stomach with the force of both hands, it raises to the navel; It stays late and comes back to the same condition. It is beneficial for diseases such as spinal cord, back pain!

6. Shalabh Asana

To do this posture, lie on the belly and put both hands on the back and lift both feet from the back and come back after staying in the same condition for a while, this seat is stomach, constipation, and obesity.

7. Markat Asana

In this easy-to-reach, the two hands straight on both sides, keeping both feet above each other, folding the knees and keeping their right and keeping the head in its opposite direction! By doing this asana, the body’s flexibility increases, pain, and obesity are hand-operated.

8. Hala Asana

In this easy-to-take it takes a back, one-by-one feet are raised half. By doing this asana, the stomach decreases quickly, this posture also eliminates many other problems.

9. Pawan Mukta Asana

Laying on the back, turning one side to the stomach, turning it into the stomach. This process also works from the other feet. By doing this asana, constipation is removed and it is beneficial for all stomach disorders!

10. Paadvrit Asana

For this posture, a leg is rotated by lying on the back and rotates with another leg like this!

11. Chakkar Asana

This seat is very beneficial to reduce the stomach, it is run like a bicycle by placing the back on the backside.

Chakkar-Asana

12. Shav Asana

Lying downright whole body is left loose; It is felt healthy, healthy, powerful, doing this posture removes brain tension and the body is filled with energy and freshness!

13. Kapalbhati Pranayama

The kapalbhati pranayama of breathing in and out prevents you from stomach, dehydration and so-called internal diseases. Those who want to lose weight should do pranayama every day. Let’s read about its benefits and the method of doing it.

14. Anloom Vileom Pranayama

In turn, the one with a nasal cavity, in turn, is an effective force to keep the brain and body clean and healthy. The internal part of the body is healthy with the inverse incarnation of pranayama and doing this pranayama also eliminates extra anxiety.

 

Yoga Benefits

When talking about the benefits of Yoga, it can be countless and invaluable. Some of these benefits are given below-

  1. A yoga practice develops the ability of lungs, that is why people who are battling asthma and lung diseases for them Pranayama is a medication.
  2. High blood pressure and low blood pressure remove the problem.
  3. By strengthening the inner strength of the body, strengthen the digestive system.
  4. Refreshes and activates the body parts.
  5. Protects against heart diseases.
  6. Blood purifier also works and also increases the amount of oxygen in the blood.
  7. Yoga brings good sleep to you
  8. Blood circulation improves.
  9. Relieve all external anxieties.
  10. Helpful in focus.
  11. Increase digestion.