By Shraddha Iyer,
With the fast-paced lifestyle and high levels of stress in the 21st century, yoga has become a very important part of many people to maintain good physical and emotional health. Much scientific research has shown that yoga can help reduce stress levels, increase awareness, build immunity, and build strong physical and mental health, as well as help to regulate overall body systems.
Here are some simple but effective ways to get started in yoga for good health and overall wellness in your life.
Bring Pranayama into your daily practice. An easy way to introduce this is to practice pranayama as soon as you wake up.
Start with Kapalbhati kriya, one of the most powerful cleansing techniques, in which you passively inhale and actively exhale through the nose with short bursts or strokes and allow the abdomen to contract as the diaphragm moves upward. Let the inhalation happen naturally. Some of the benefits of this kriya are:
-Helps weight loss and increases metabolic rate
-Improves lung capacity
-Helps regulate blood glucose levels
-Improves digestion and many more similar benefits
Add Bhastrika, the 3 dosha balancer (known as vata, pitta, and kapha), or a quick energy charger to your daily practice. In this, inhale deeply through the nose, raise the arms, while the palms are open, then exhale forcefully, bringing the palms towards the shoulder making a fist with the palms. Repeat this 15 to 20 times at a medium pace.
-Helps increase oxygen levels in the body almost immediately
-Increase levels of consciousness
-It is excellent for improving lung health in general
Practice Bhramri pranayama, the stress buster. Simply close the ears with your index fingers by pressing the cartilage between the cheek and the ears. Close your eyes and let your tongue touch the roof of your mouth. Breathe in through your nose and, as you breathe out through your nose, make a bee-like buzzing noise. feel the vibration as you do it. You can repeat this 3 to 5 times.
Some of the many benefits include
-Release stress by activating the parasympathetic nervous system
-Improves levels of consciousness and develops focus
-Helps eliminate migraines or headaches
-It is excellent for people suffering from high blood pressure
Include yoga asanas in your routine. Practice Surya Namaskars daily to maintain metabolic rate. It is a combination of 12 asanas and 2 series to be practiced, preferably early in the morning on an empty stomach and facing the sun.
The first step (Pranamasana) consists of starting by standing on the front edge of the mat with the legs aligned with the shoulder or together, with the palms in Namaste at the sternum.
2nd step (Hastauttanasana) Breathe in and lift your arms up and back with Namaste’s palms and slightly arch your back pressing your hips forward.
3rd step (Hastapadasana) consists of bending forward with the torso and arms keeping the back flat and the spine straight with the shoulder blades together, if possible, place the hands on the floor or on the shin.
4th stepAshwasanchalanasana) Inhale and keep the right leg back and the left between both palms, keep the right knee on the floor and the toes of the right foot loose.
5th step exhaleDandasana) Get into a plank position by sending your left leg back, making sure your hips, shoulders, and ankles are in a straight line.
6th step inhaleAshtanga Namaskara) Lower yourself keeping your knee, exhale your chest and chin on the floor.
7th step breatheBhujangasana) Slide and widen by lifting your chest like a snake, make sure your elbows are bent and shoulder blades together.
The eighth step is to exhale (Adho Mukha Svanasana) in the inverted v position.
Step 9 Inhale (Ashwa Sanchalanasana) and bring your right foot forward between both palms.
Tenth stepHastapadasana) exhale and bend forward bringing your left foot forward.
11th stepHastauttanasana) Breathe in and lift your arms up and back with Namaste’s palms and slightly arch your back pressing your hips forward.
Step 12, exhale and return to Pranamasana.
Repeat the same on the other side to complete 24 steps in total.
3) Sit quietly
Find time to sit quietly and meditate. Use the various guided meditations available online to get started, you can download the SARVA app for more such content.
You can start with mindfulness meditation, sit in any comfortable position with your spine straight, begin to breathe deeply and focus on your inhalations and exhalations, notice the expansion and contraction of your lungs, notice how the breath passes into your nostrils, and all the way. outside. Observe the sound of your breathing and keep your attention on different aspects of breathing such as your heartbeat, your pulse, etc. You can also do a chakra meditation by focusing on the chakra you want to open. You can do an energy recharge meditation daily to keep your mind active and away from the negative talk of the mind.
In general, include yoga in your lifestyle in different ways to see changes not only in your physical health but also in your mind. It is a beautiful practice and a journey in which one will experience many wonderful changes and grow as an individual.
(The author is Senior Yoga Instructor at SARVA. The article is for informational purposes only. Consult Yoga experts and professionals before beginning any practice. The opinions expressed are personal and do not reflect the official position or policy of Financial Express Online) .