Easy methods to integrate yoga in the brand new 12 months 2021  |  Photo Credit: iStock Images
Recent Delhi: Yoga is greater than just physical activity. Yoga which is derived from the word ‘Yuj’ utilized in Sanskrit intending to unite the mind, body, and spirit. Subsequently, yoga is an emblem of unity. Yoga takes care of all facets of your being whether that is mental health, physical health, and most significantly spiritual health that contributes to your feeling of well-being. There are numerous practices throughout the system of yoga and a few of these include yoga postures often called asanas, pranayama or respiration exercises, mudras, chanting, philosophy and more. Yoga is the event of the self to make it easier to construct in all the various areas of your life.
Expand your potential
Not limited to anyone aspect the practice of yoga could make you a greater person in so many various ways. Firstly, yoga brings order, discipline and clarity to the practitioner’s life. Yoga is a way through which you connect with yourself. Which means that you might be in sync along with your life energies and might now channelize them in any which way that you simply want.
Create Structure
Begin the Recent Yr with a yoga practice at the least 3 times per week. Start your day early with just a few cycles of sun salutation; follow this with some respiration techniques and you’ll be able to conclude with meditation. Alternatively, you can even start your practice with respiration, chanting, postures and end with meditation. Together with the Surya Namaskar, you can even practice these postures individually.
Yoga Asanas
Start with these easy asanas holding each pose for as much as 30 seconds, and repeat for 3 sets.
Santolanasana – Plank Pose
Formation of the posture:
- Lie in your stomach along with your palms under your shoulders
- Inhale and lift up your body and keep your knees straight
- Bring your knees, pelvis and spine into one straight line
- Place your wrists below your shoulders without bending your arms.
Vrikshasana
Formation of the posture:
- Begin in Samasthithi
- Lift and place your right foot in your lift inner thigh as near your groin as possible
- Balance here
- Join your palms in Pranam Mudra at your heart chakra and slowly lift it up
- Repeat with the opposite leg.
Padahasthasana
Formation of the posture:
- Begin in Samasthithi
- Exhale and gently drop your upper body bending forward from the hips
- Keep your head, shoulders and neck relaxed
- Try to put the palms on either side of your feet
- You’ll be able to bend your knees initially to make this possible.
- With practice, slowly straighten your knees.
Meditation -Sthiti Dhyan
It is a meditation technique to assist calm your nerves, raise mindfulness and deflect any negative experiences.
- Stand or sit comfortably
- Be mindful of the environment, noises, smells, colors etc.
- Slowly turn to the suitable side to gaze and observe, then turn to the left and repeat
- Use a journal to make an observation of all of your observations and the various sensations you felt
- This may help increase your remark powers, make you more focussed and alert
- Removes distractions.
Pranayama – Anulom Vilom – Alternate Nostril Respiration
Method:
- Sit in a cushty position
- Keep your back straight, shoulders relaxed and shut your eyes to deal with your breath.
- Place your palms in your knees facing upward (in Prapthi Mudra).
Technique:
- Gently close your right nostril along with your thumb, inhale into your left nostril and shut it, letting the breath out through the suitable nostril. Then inhale through your right, closing it to exhale only through your left. This makes one cycle.
- Yoga asanas will be done anytime of the day whether within the morning or evening and there are even just a few advisable postures which you could do before you sleep. These are specific poses that induce deep and uninterrupted sleep, help to calm down your body and mind so which you could get up feeling fresh. This includes Balasana, Vajrasana, Savasana and pranayama like Brahmari Pranayama, and Udgeeth Pranayama.
Grand Master Akshar is a guest contributor. Views expressed are personal.