Yoga, through the practice of exercises and specific positions, is an important strategy to look after our physical and mental well-being. Useful against stress and daily anxieties, yoga helps us regain our mental and physical balance. Combining effectively, our mind and body is the main objective of this discipline.
Yoga offers many positions, most of which can be implemented at home. For example, yoga is beneficial for hypertension, to name just one of the many advantages offered. Let’s find out some of the top yoga exercises techniques to practice.
YOGA EXERCISES FOR MENTAL RELAXATION
The greeting position
Sitting with folded legs, you breathe in and join your palms. It is important that there is a balance in the pressure of one hand over the other. You must bow your head and lift your sternum with the thumbs, stretching down along the back of the armpits. This exercise has shown to increase the elasticity of the hands, fingers, wrists and arms and to reduce stress and the anxiety. Indeed, we must not forget that yoga do contribute to the treatment of anxiety and depression.
In this case, you have to sit on your heels and extend your knees. The bust goes down between the thighs, hips contracts toward the navel. Then you have to rest your hands on the ground and let go of the front of the shoulders toward the floor. This position is used to relieve fatigue, relax the mind and to accustom the body to proper breathing.
YOGA EXERCISES FOR PHYSICAL RELAXATION
Chaturanga Dandasana (Position of the stick to the ground)
Fixing shoulder blades against your back ribs, your legs and torso should be lowered to a short distance from the floor. The space between your shoulder blades should be widened, the elbows should be kept in contact with the torso and head of the sternum and the top are raised, to look forward. This position is useful for toning the abdomen and to strengthen the wrists and arms.
Sit in a meditative position with legs crossed or sitting on your heels. Begin with slow, deep inhalation through the nose. Then exhale strongly with greater force, contracting the abdominal muscles. After a brief gap of few seconds, again inhale fresh air through your nostrils. This practice can be carried out in 3 sessions separated by 10 to 50 breaths. This practice will have important physiological effects on the brain and the heart. The rhythmic pumping of the diaphragm and lungs stimulates the heart and blood circulation, thanks to the rapid exchange of air in the lungs. The fast movement of the diaphragm massages and tones the muscles and organs in the abdominal area. In particular, it stimulates your digestive system and improves liver functioning.
Sitting with legs stretched forward, you have to lift your hips, bend your knees, bringing your heels together and then stretching the knees outward, pressing your soles together. Then, your toes should be grasped with the thumb, index and middle fingers. It is an exercise which is recommended for people suffering from Asthma, but it also helps to stimulate the heart functioning and blood circulation, relieving sciatica, menstrual pain, menopausal symptoms and to fight high blood pressure, depression, and fatigue.
Try to perform yoga for a period longer than 30 minutes after work out because the longer you workout, the more calories you burn. A 90-minute yoga session can make you burn more than 400 calories. But remember, it’s never a good thing to push your body beyond its capabilities, to exaggerate and make too complex yoga positions can make you more harm than good. So listen to your body, and every time you do yoga, stop as soon as you feel that something is wrong and you feel too fatigued.