Modern life is full of stresses that negatively affect our well-being. Fortunately, in yoga, even for beginners, there are several simple asanas that will help you achieve harmony and peace of mind. A person with absolutely any level of physical fitness can perform them!
What you will learn from the article:
Everyone knows about the benefits of yoga for health and peace of mind. This practice is very diverse — you can choose the direction to which you are most drawn. In addition, it is not difficult to master yoga even at home. the main thing is to follow the instructions correctly and carefully and, if possible, avoid excessive loads.
Home yoga: where to start?
Yoga is a unique combination of spiritual practices and physical exercises. Any trainer will tell you that both components are extremely important for effective training. You, of course, do not have to feel how the energy circulates through the body, and believe in anything that contradicts your worldview. But focusing on internal sensations will help to improve your well-being and simplify the implementation of these exercises at times!
Before you start, you need to tune in to the lesson. The main thing in yoga (as, indeed, in any training) is to perform all movements meaningfully, with attention, and not automatically, on “autopilot”.
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To get on the right “wave”, start each session like this.
Sit in the tailor’s position with your hands loosely on your hips and your eyes closed. Breathe deeply, listen to your breathing, your body. When you realize that you have concentrated, proceed to perform asanas.
Yoga for sound sleep
If you don’t sleep well, practice this exercise. Sit in the tailor’s position with your hands on your knees. Connect the pads of your thumbs and index fingers, breathe deeply and slowly. As you inhale, press your index finger on your thumb, as you exhale, ease the pressure. Repeat 20–25 times.
Yoga for stress relief
Sit on the mat, stretch your right leg, bend your left and, turning your body to the left, grab your left knee with your hand, and rest your right hand on the floor. Repeat the exercise by turning to the other side.
Yoga for sedentary problems
Get on all fours. Slowly round your back, feel the stretch in your spine. Stay in this position. Then slowly bend your lower back, look in front of you. Repeat the exercise 18 times.
Mudras are special exercises in which only certain parts of the body are usually involved. Mudra in yoga is a pose or gesture with which yoga redirects the energy flows in the body, thereby changing the mood and state of the whole organism.
It is better to perform mudras in a calm environment, facing east. But if necessary, you can do them anywhere — on a walk and even in transport.
1. Mudra of energy. Connect the pads of the thumb, middle and ring fingers of each hand. Straighten your index fingers and little fingers. Mudra helps with problems with the spine, relieves insomnia.
2. Mudra of survival. Bend your thumb to the palm and cover with the rest of your fingers. This mudra relieves anxiety.
3. Mudra of the earth. The thumb and little finger are connected by pads with slight pressure. Straighten the rest of your fingers. This mudra is good for stress relief.
Editor’s advice. Not only yogis believe that controlled breathing is an effective remedy for psychological problems. It is safe and absolutely free. In stressful situations, we breathe very quickly. If you switch to slow breathing, anxiety decreases!
Be sure to combine proper breathing with asanas and mudras! If you want to learn the correct and complete yogic breathing, watch the training video.
Meditation for beginners. COMPLETE YOGIC BREATHING
source: Meditation Lessons (YouTube)
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The opinion of the editors may not coincide with the opinion of the author of the article.