Your mobile phone is repeatedly ringing, you have a meeting with your boss, and your partner wants to plan dinner with you. It seems like a regular day, but may cause stress and tension. If you are feeling like lost and this stress is taking away the best in you. You should give yoga a try, grab a mat, and aim for better health.
Yoga is a complete package for the body and mind, which includes controlled breathing, physical poses, and relaxation or meditation. Yoga diminishes the harmful impacts of stress and tension from our body, like lower blood pressure, lower heart rate, stress, and anxiety. Yoga is recognized as an integrative and complementary health approach. No wonder yoga has many styles, intensities, and forms. Hatha yoga is undoubtedly a considerable choice to manage stress and anxiety, which is caused by tension. If you are a beginner, Hatha yoga will give your room to learn from its easier movements and slower pace. It mostly depends upon personal preferences, but most of us can take benefits from almost all the styles.
Yoga is a safe practice for mostly all of us. It’s better to practice yoga under the guidance of a trained instructor. Although it is a healthy practice, yet it may be risky in the following conditions:
- In a case of a herniated disk
- Blood clotting
- Eye conditions
- Severe balance problems
- Uncontrollable blood pressure
You may practice yoga in these conditions as well all you have to do is taking certain precautions like avoiding particular poses and stretches. If you develop symptoms right after the yoga practice like pain, you should pay a visit to the doctor to make sure you’ll not get harm instead of getting benefits. Here are some of the additional health benefits from yoga:
- Reduces stress
- Sound sleep
- Improvement in various medical condition
- Reduces cortisol level
- Relief in allergy and asthma-related symptoms
- Lowers blood pressure
- Helps in smoking cessation
- Reduces muscle tension and anxiety
- Increases flexibility and strength
- Slow down the aging process
You may start doing yoga on your own, or you may go for a yoga retreat in Nepal for a soothing getaway from the busy schedule. You may also try yoga poses and meditation at home. Here are some useful yoga pose and meditation techniques and their beneficial effects on our body and mind:
Uttanasana (Standing Forward Fold):Uttanasana helps in quieting a busy mind, promotes the feeling of peace and calmness, and balance our nervous system. It also helps in balancing Sacral Chakra which, when over stimulated, can lead to excessive emotional energy and fluctuations in our mood.
- Stand straight on the yoga mat and place your hands on your hips. Take a deep breath.
- Exhale and soften your knees gently and bend forward. To counterbalance your weight, move your hips and tailbone slightly back from the rest of the body.
- Keep your knees soft so that your buttocks can move forward into the upper thigh.
- You may leave your hands resting on the ground right next to your feet. Ensure your feet are parallel to each other. Widen the space between your chest bone and pubis and let your chest touch your knees.
- For better alignment, you can turn your thighs inward.
- Hold the pose for eight to ten breaths after that gradually release the pose.
Vajrasana (Thunderbolt Pose):Thunderbolt pose releases extremely calming effects. It is also good for our digestive system. If you have a tendency to take tension and stress along with your work. Regular practice of this pose would be highly beneficial for you.
- Sit by stretching your legs backward by keeping them together.
- Rest your buttocks on your heels and your thighs on your calf muscles by keeping your body gently lower.
- Keep your hands on your knees and move forward with a straight head.
- Concentrate on your breathing and calm your mind.
- Sit in this position for 5 to 10 minutes. After that, gradually release the pose.
Meditation is the form of yoga, which helps your mind to be calm and peaceful, along with being silent yet alert. The key to active meditation is keeping your mind free from distractions. Meditation is derived from the Sanskrit word, which means healing wisdom. Meditation includes numerous techniques that help our brain to keep calm, forgiving, generous, compassionate, and patient. You may also try these meditation techniques at home to keep your body and mind clear.
Zen meditation:This meditation technique originated in China around 1500 years ago. Bodhidharma was a king from India, who went to China to spread Buddhism and discovered a method called Zen meditation which helps people to keep their thoughts calm and the ability to detach themselves from the negative thoughts.
Mindfulness meditation: The mindfulness meditation technique helps you to be aware of your present moment. This technique is about acknowledging your reality and accepting your thoughts as they occur. Mindfulness meditation helps in creating the space between your thoughts and the response you give.
Om meditation: Om meditation includes chanting of Om word to improve focus on your mind. It is believed that OM reflects through your body and mind to fill it with vigor and energy. In this meditation technique, we use the sound and breathe to relax and calm our minds.
Author Bio :
Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveler in India. He organize 200 hour Yoga Teacher Training in Nepal. Bipin Baloni conducts Yoga Teacher Training in India in different cities. He loves writing and reading books related to yoga, health, nature, Himalayas and Trekking in India.