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Written by Dr Ashwini Konnur,
There is a lot more to Yoga than yogis atop a mountain and complicated body twists and stretches. Some might find Yoga slow and boring without realizing its full potential as an intense and holistic exercise, with roots in India that focuses on developing balance, strength and flexibility. Over the centuries and thanks to many celebrities from across the world who have discovered the true spirt of Yoga, the practice has become popular worldwide as a way to stay fit and get in touch with ones’ inner self to keep a balance of sanity in a little insane world.
Yoga is an ancient philosophy that develops ones’ personal growth and well-being. Hatha yoga the physical form of yoga uses poses (Asanas) and focused breathing to attain a greater union of body, mind and spirit. Regardless of age, body type and experience anybody can practise yoga. It is a myth that yoga involves lots of difficult poses which requires flexibility or a thin body frame. Yoga is beyond it and any one can start yoga practice to maintain their health. A Yoga session is sure to leave energized and relaxed. You will not only work your muscles and bones but you will also start breathing deeply and in a rhythmic and synchronized way to raise oxygen level in your body.
“Yogash chitta vritti nirodhah |”
“Yoga is the mastery of the activities of the mind-field.”
Things that are needed for yoga practice:
When you have the things for practice you can choose to do yoga at home or from a trained yoga instructor. Learning yoga from trained person is always a best choice as they can guide you and ensure you practice your asanas safely and accurately without causing harm to your body. In case you choose to practice yoga at home then you will have to remember a few things in mind.
Begin with a Prayer:
Om Saha Nau-Avatu |
Saha Nau Bhunaktu |
Saha Viiryam aravaavahai|
Tejasvi Nau-Adhiitam-Astu Maa Vidvissaavahai |
Om Shaantih Shaantih Shaantih |
Om, May God Protect us Both (the Teacher and the Student),
May God Nourish us Both,
May our Study be Enlightening and not give rise to Hostility,
Om, Peace, Peace, Peace,
May we Work Together with Energy and Vigour,
Warm Up – Sukshma Vyayama
Neck rotation, shoulder rotation, wrist rotation, waist rotation, and knee rotation, ankle rotation (All rotation exercise in both clockwise and anti-clockwise direction). Opening and closing of fingers by forming fist, jogging on toes.
Standing Yoga Sequences
Sitting Yoga Sequences
Pavanamuktasana or the Wind Relieving Pose
It helps in passing the gas, which gets blocked in intestine. The pose helps improve digestion and reduces abdominal fat.
Bhujangasana or the Cobra Pose
The pose helps strengthen the spine, stretches the chest, shoulders, and abdomen, firms the buttocks, and relieve stress and fatigue.
Shavasana is a deep relaxation technique or Yoga Nidra.
You may experience some pain or ache in your body after the first practice, this is Ok. It might also feel awkward to do yoga for the first couple of times but as time passes and you continue practice you will get the benefits of it and you will enjoy the bliss.
After all practice makes perfect!
Further reading material:
Go Saatvic for healthy living
Eight tips to control Hypertension naturally
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