Yoga is an elevating and enriching discipline that combines physical exercises, meditation, breathing techniques, and relaxation. The regular practice of Yoga develops healthy living and harmonizes the body, mind, and soul. Having originated in ancient India, the practice of Yoga has now spread globally as awareness about its benefits grew. Yoga is a vast, infinite ocean that cannot be fathomed fully nor can probably be discovered in entirety, ever. It bestows untold benefits on the one who embraces it wholly.
Myriad Benefits of Practising Yoga
Practicing Yoga at home daily even at home all by yourself will impart manifold benefits. Regular practice of Yoga is endorsed earnestly as it:
- Enriches overall health
- Strengthens mental resilience and harmony
- Improves breathing and concentration
- Boosts immunity
- Aids weight loss
- Fights depression
- Heals the body and mind
- Provides relief from hypertension
- Counters feelings of anxiety, stress, and edginess
- Helps expectant mothers during pregnancy
- Makes childbirth and postnatal care of new mothers easy
- Accelerates recovery from illnesses
- Illuminates the mind with spiritual awareness
and much more.
Braving the Pandemic with Yoga
It’s been months since the COVID-19 pandemic outbreak ravaged our world but saw us courageously grappling with it. As we entered into long spells of lockdown, virtually everything, including attending Yoga classes and exercising halted. However, dedicated fitness freaks soon began doing Yoga, meditation, and exercising at home with the help of online Yoga classes. The following Yoga asanas have been exceptionally popular and practiced ardently in the lockdown:
Pranayama: Pranayama signifies control of breath in the context of life force. Pranayama, which manifests itself in different forms, can be done in the following ways:
Ujjayi Pranayama: In this breathing practice, you start by constricting (tightening) the back of the throat and then inhale slowly and steadily ensuring it’s long, deep, and unbroken so that your stomach and chest are filled up with abundant air. Hold the breath for about six seconds and then exhale slowly and gradually. Take a few normal breaths and relax.
Anulom Vilom (alternate nostril breathing): This is a simple breathing exercise that you can do easily at home. Hold one nostril closed while inhaling, hold the breath and exhale through the other nostril. Breathe in through the nostril from which you just exhaled, again hold the breath and exhale through the other nostril.
Bhujangasana (Cobra Pose)
Bhujangasana benefits one’s abdomen, shoulders, chest, and lungs, and provides relief from asthma, stress, and menstrual cycle problems. It also improves blood circulation and benefits the reproductive organs. Here are the steps to perform this asana:
- Lie down on your stomach, and stretch your legs back with your toes on the floor.
- Spread your palms under your shoulders on the floor, and draw your elbows close to the sides of your body
- Press the top of your feet and thighs into the floor.
- Press your palms into the floor, inhale, and straighten your arms. Raise your chest off the floor till your navel, with your pelvis being steady on the floor. Let the backside be firm as you push your navel downwards.
- Next, your shoulder blades should be engaged to open your chest forward. The backbend should be spread evenly across your spine.
- Maintain the pose for 15 to 30 seconds and relax your back on the floor while exhaling gently.
Savasana (Corpse Pose)
This asana takes you into a comforting, meditative state and signals to your body and that it’s time to rest. Do the following to drift into Savasana that will rejuvenate you wholly:
Lie down on your back and keep your legs separate. Keep your arms beside your body slightly separated from your trunk.
Keep your palms facing upwards and your shoulder blades tucked onto your back for support.
Now relax your whole body gently breathing slowly and concentrate on your breath.
Be aware of each body part, relax each of them one by one to dispel stress and pressure.
Hold the pose for up to 10 minutes and raise your body gently.
The Yoga at home itinerary also comprises popular yoga asanas like Vrikhasana (tree pose), Tadasana (mountain pose), and others. Doing Yoga regularly and sticking to discipline will surely reap rich results before it’s long.