Practicing yoga is not always about getting a workout. People practice different types of yoga to benefit in various ways. For example, restorative yoga can help your body relax and open up; and there are yoga breathing techniques you can practice which can help to clear your mind and focus the brain. If you set aside a small amount of time during each day to practice yoga, you can benefit from it even more in your everyday life. But how can one fit a yoga practice into a busy life?
When you think of a yoga practice, what comes to your mind? Yoga mats, yoga pants, yoga blocks, or perhaps a yoga studio? You don’t necessarily need all of these things for your personal yoga practice. It depends on what kind of yoga you want to practice and if you have the space. need yoga props, or want to practice in a yoga studio.
The first thing to think about is where in your day can you set aside 10 to 20 minutes for practice? Is it at home before you leave for work or after the kids have left for school? Is it on a tea or lunch break? Is it at the end of your work day on your way home? Try to figure out when the most suitable time for your yoga is, and how much time you can dedicate to your practice, even if it is only 10 minutes.
Preparing for your daily yoga practice
Once you have decided when your yoga practice will be, you then need to make some preparations so that when it comes to doing your yoga practice there will be nothing to distract you. The time of the day you find most convenient will tell you where you are likely to set aside the time for your practice. Here are some ideas:
If you have chosen to practice in the morning you may want to do a short Sun Salutation Sequence before your morning shower. You can prepare by keeping your mat near the bathroom. You may even want to light a candle to create a relaxing environment and sense of meditation. It may be a good idea to have a clock or use a timer on your smartphone to track the time.
If you decide to take a few moments before going inside to work, why not sit in your car for 5 minutes and take some time to go through a few yoga breathing exercises? There is no need for any movement. Just sit up straight in your car seat and do some deep yoga breathing. It will help you prepare for the day, and calm down any adrenaline or stress so that you are ready to enter your workplace feeling clear-headed and ready for anything!
If you have a gym membership, maybe you could stop on your way home from work every day even if it’s just a short practice. Take half an hour to an hour, change your clothes and unwind with a sequence that helps you after a hard day at work.
Create a dedicated spot in your home to practice your yoga
It might be a good idea to create an area in your home that is like a retreat; a place you can go to whenever you want to practice your yoga, rest or meditate. Here are some things to consider in designing your very own yoga retreat in your home:
Light some scented candles or incense to help you to create a meditative state of mind
Perhaps you have a window with an inspiring view
Create your own collection of music to suit the different types of yoga you like to practice at different times of the day
What about lighting? Do you prefer bright lights or dim lights?
Do you live in a small space? If so, can you store your mat flat under your bed so that you don’t have to have it laid out in the way, and you don’t have to unroll it every time you want to use it
Stretching the muscles before any exercise (including yoga) is key to a safe experience, and yet the ankles are often ignored; interesting, considering an ankle sprain is the most common type of sports injury. Many yoga poses can help protect the ankles, increasing strength, balance and flexibility so sprains are less likely to occur. Here are 4 yoga poses for the ankles:
Mountain pose is a standing pose that strengthens the ankles, knees and thighs, while also reducing flat feet. To get into the pose, start with your feet close together, your heels just barely apart. Lift your toes and spread them out onto the floor, distributing your weight evenly on the inner and outer sections of your feet. Drop your tailbone toward the floor, slide your shoulder blades down your back, and let your arms hang strongly by your sides with your palms facing forward. Hold the pose for 30 seconds to one minute.
Lotus pose is a sitting pose that stretches both the ankles and the knees. If you have tight hips, you may wish to prepare for the pose by bringing your knee up toward your armpit and rotating it around a few times. Start sitting evenly on your sit bones with your legs out in front of you. Place your left foot on top of your right thigh, and your right foot on top of your left thigh, keeping your heels close to your abdomen and the soles of your feet facing upward. The knees should touch the floor (use yoga blocks, yoga bolsters, or pillows under the knees if necessary to take any strain off the knee joints. Hold the pose for a few seconds. After you have tried the pose a few times, hold for one minute.
*Modify this pose as seen in the picture. Careful as not to put pressure or strain on the knees especially if you have any knee problems.
Also called a yogic squat, garland pose stretches the ankles while also toning the abdomen. To get into the pose, squat down on the floor with your feet about hip-width apart. Your feet should face outward at about a 45-degree angle. If you can't keep your heels pressed to the floor, put a folded mat or blanket under them. Your knees should face the same direction as your ankles to prevent possible injury. Press your hands together in prayer position as you press your elbows into your knees and lift your heart upward. Hold the pose for 30 seconds to one minute.
Hero pose is a sitting pose that stretches and strengthens the ankles. Start in a kneeling position with your feet a little more than hip distance apart and the tops of your feet pressing down on the floor. Sit down on the floor between your feet and slide your shoulders down your back. If you can't comfortably sit on the floor, place a yoga block under your buttocks (as seen in the picture) for support. Sit up straight, with your sternum lifted, and rest your hands on top of your thighs. Hold the pose for 30 seconds to one minute. You may eventually wish to hold the pose for as long as five minutes.
Hatha Yoga is mainly practiced for health and vitality. Hatha Yoga was introduced in the 15th century by Yogi Swatmarama. Hatha yoga focuses on the purification of the physical being which leads to the purification of the mind or vital energy. The exploration of these physical-spiritual connections and body centered practices led to the creation of Hatha Yoga. Today in the West, hatha yoga has become wildly popular as a purely physical exercise regimen divorced of its original purpose.
Whatever the historical details, Tirumalai Krishnamacharya (an Indian yoga teacher, ayurvedic healer and scholar) has become the undisputed father of modern-day hatha yoga. Krishnamacharya’s first lessons in yoga were from his father and his grandmother and passed on through generations of practice.
Hatha Yoga follows in that vein and thus successfully transcends being particularly grounded in any one religion. This exploration of these physical and spiritual connections and body centered practices led to the creation of Hatha Yoga. Hatha Yoga has been included in the life style of these traditions. Hatha Yoga classes tend, among other things, to emphasize physical mastery.
Hatha also means a force or determined effort, and yoga, of course, translates as yoke or joining together. The very name hatha yoga, a combination of “ha,” meaning sun, and “tha,” meaning moon, denotes the union of opposites. Through the practice of yoga an individual can gain information about physical, emotional, mental and spiritual well-being.
Hatha Yoga represents opposing energies: hot and cold, fire and water following the theme of ying and yang, male and female, positive and negative. Hatha yoga attempts to balance the mind and body. The balancing of the mind and body is brought about via physical exercises (also known as asanas), controlled breathing (pranayama) and relaxation or meditation.
Pranayama refers to breath control in yoga. In this yoga is defined as a means of binding or controlling the breath and the mind using the syllable “Om”. In this case yoga has extremes, practices of fasting, breath control, and postures to transcend the body, and not cultivate it. Asana body postures that are contemplative in nature and are designed to align the body and bring about the optimum situation for relaxation.
Traditional yoga is a holistic yogic path and is becoming wildly popular.
Yoga is one of the best aerobic exercises that can be done on a regular basis. It is beneficial for to the body, mind and soul. Although some men prefer sweaty, energetic workouts, yoga can be very challenging and can provide a holistic workout along with innumerable health benefits. Apart from enhancing fitness levels, yoga also increases stamina levels and is a great exercise regimen for men of all ages and all fitness levels. To help men build a stronger base for their gym exercises, decrease stiffness and increase stamina, the yoga poses mentioned below can go a long way.
Standing Forward Fold
Uttanasana, or Standing Forward Fold, opens the back of the legs, the hips and the back. Men can easily modify this pose by keeping the hands on the thighs, calves or ankles or use blocks to shorten the distance.
In addition to stretching muscles, Standing Forward Fold lowers blood pressure, eases headaches, improves circulation and helps you sleep better.
This posture stretches men where they need it most—the hips and shoulders. On top of opening these tight areas, Virabhadrasana is a strengthening posture. It builds the muscle of the thighs along with the areas around the knees, which means more stability and protection for sensitive joints during high impact sports.
Chair pose works the quads, ankles, butt and shoulders, while also opening the chest—helping to develop greater stability. It’s also useful for improving flat feet and stimulating the abdominal organs.
Downward Facing Dog
Downward Dog, or Adho Mukha Svanasana, brings the attention to those tight areas in men; the hamstrings, calves, arms, shoulders, back, hips and more. And while it stretches the body, Down Dog also strengthens the arms and legs.
This pose also strengthens the heart as it improves circulation, reduces stress and helps high blood pressure.
Low Cobra Pose
Cobra pose can help to open the chest and strengthen the back and arms. This posture will help anyone who sits behind a desk all day by opening the abdomen and hip flexors.
*For men who also enjoy more strenuous forms of exercise, Upward Facing Dog is another great way to warm up and get the muscles stretched and blood flowing before expecting the body to go all out.
Boat Pose (modified)
Boat pose, or Navasana, will not only strengthen the core, but it also strengthens the hips flexors and spine. This posture is particularly beneficial to men for what it does to stimulate the prostate gland and reduce tension in the pelvic region.
Baddha Konasana increases blood flow to the pelvis, kidneys, prostate and bladder. It’s also a good way to draw attention to mula bandha, the root lock, which brings awareness and more energy to the area around the hips.
This posture is can be quite challenging, but you can ease yourself into it as your hips open more and more. Since it’s a powerful way to open the glutes, hamstrings, abductors and hip flexors, Half Pigeon can help men when they take part in physical activities. Once the tension is released in the hips, men will feel the benefit in the lower back and other areas of the body.
It’s not unusual for men to experience tight muscles throughout the torso, so Bridge pose can help open the upper body and release tight muscles. Whether most men realize it or not, tightness in this area makes for shallow breathing and can make other physical activities more challenging.
Over time, practicing bridge pose will create more space in the chest and make for easier, fuller breathing.
Reclining Hand to Big Toe
This posture opens the lower back to get energy moving more freely, and when it does, it also stimulates the prostate gland and improves digestion. *Try using a yoga strap to make the pose easier especially if you’re not quite flexible.
Now it’s time to really relax. As the asana suggests, you simply lay on your back, eyes closed with your hands at your sides or on your chest. Breathe normally and let your worries dissipate as you exhale.
Yoga can be very challenging and mastering these yoga poses will help strengthen and stretch the muscles, prevent workout injuries and improve posture and overall balance.
What is Yoga?
Yoga is a very old way of life that came from India that encourages personal health, spirituality and wellness. It doesn’t clash with any religion but does have an influence on our spiritual path. Hatha based or alignment Yoga has been around for approximately 5000 years. More and more medical practitioners and therapists are using Yoga as a remedy for many kinds of poor health conditions. The rewards of Yoga practice are numerous and consist of increased strength and flexibility, cardiovascular vigor, healing injuries, produces mental clarity and emotional balance.
To begin practice you need discipline, concentration and attentive breathing. The effect of serious Yoga practice is a union of mind, body and spirit. No matter your age, knowledge, body shape, or physical skills,you can implement a Yoga program.
Is yoga a religion?
Yoga is a philosophy, not a religion, though it does have a spiritual component. You do not need to be religious to practice. It has been practiced by individuals of widely differing beliefs. In order to practice, you only need to believe in the possibility that we can transform ourselves, that there is always more to learn, and that there is a better way to approach life than the old habits that tie us down. At the heart is the openness to see we have not yet tapped into our highest potential as human beings. Yoga seeks to put us in touch with our spiritual core; that which who we truly are.
How is yoga different from stretching?
The aim of yoga is body awareness, and internalization of the awareness. In the very beginning, yoga was not about the body, asanas were practiced only as a tool of moving meditation.
Today, asanas, flexibility, stretching and technique seems much more important in the practice, but one should never forget the true purpose of yoga. Yoga is more than a stretching, its ideal for your mind, body, and spirit.
Should I practice Yoga?
Anyone can practice yoga; from athletes to runners, the flexible, the not so flexible, young, old and everyone in-between. Yoga requires the perfect positioning of your body; as you hold the poses you develop physical strength and stabilize your emotional and mental condition. This does not happen overnight, but when you practice daily you will begin to see results and any health problems you may have had will soon dissipate.
If your long term goal is to reclaim your energy, health and dynamism, then yoga is for you. Yoga exercise is a perfectly balanced program that can be started by anyone from age 8 to 80. Your practice can be made more challenging as you progress or take it easy on days which you are fatigued.
Why do I hear people saying “Om”?
OM is said to be the sound of the universe. It is a symbol of our connection to all living things and beings. It is a way to seal in the lessons of the yoga class. It is however, quite new to some students, and you not required to participate.
Why should I practice yoga?
There are so many benefits of practicing yoga. Here are just a few:
Yoga is a practice that is a physical exercise, helping improve toning, stamina, posture, strength, balance and flexibility, as well as a discipline that helps you de-stress, relax, feel healthier and more energetic.
No matter why you are interested in getting started with a Yoga practice, you will certainly gain self-control, understand the breathing techniques and the physical exercise you get while practicing Yoga.
The term yoga іѕ generally used in the west to mean hatha-yoga practices of asanas (postures), ѕоmеtіmеѕ including pranayama (breathing exercises) and dhyana (meditation). The word yoga derives frоm the Sanskrit word (yuj) meaning union оr tо join. In thе west, yoga іѕ often taken tо mean а union bеtwееn thе body аnd thе mind; whіlе іt originally signifies thе union bеtwееn thе individual self-Atman wіth thе universal soul Paramatma оr Bramhan, аlthоugh different terminologies mау bе used іn different texts.
Yoga and Indian philosophy
Yoga іѕ one оf thе six schools оf ancient Indian Hindu philosophy. Thе оthеr five Darshanas, аѕ thеу аrе called, аrе Samkhya, Nyaya, Vaisheshika, Purva Mimamsa аnd Uttara Mimamsa оr Vedanta. Yoga has arisen frоm thе epistemology оf thе Samkhya philosophy, but іѕ more practice oriented. Its primary text іѕ thе Bhagavad Gita. Among оthеr major texts establishing thе basis fоr yoga аrе Patanjali's Yoga Sutras, Upanishads and Hatha Yoga Pradapika.
The goal of yoga
Whіle thе history оf yoga strongly connects іt tо Hinduism іtѕ essence саn bе found іn thе spiritual/esoteric practices оf аll religions аnd оf thоѕе whо do nоt consider thеmѕеlvеѕ аѕ being religious. Thе goal оf yoga, enlightenment оr liberation (moksha) frоm thе cycle оf birth-death-rebirth (samsara) comes frоm thе Hindu tradition. Othеr goals have bееn claimed bу оthеr cultures, аѕ fоr example, аn increase іn wisdom, insight аnd compassion.
For the average person, who considers themselves being far from enlightenment, yoga саn offer а way of increasing spiritual awareness, emotional wall-being, mental clarity and of course physical health. Given that our physical, emotional, mental and spiritual ѕеlvеѕ are one integrated whоlе - оurѕеlvеѕ аnd nоt disparate beings, іt ѕhоuld nоt bе а surprise. An integration оf thе different aspects оf being оr а search fоr thе meaning оf thе self іѕ again а western interpretation of the goal.
Thеrе аrе four main branches аѕ specified іn thе Bhagavad Gita аnd аn array оf combinations. Thе four main systems аrе:
1. Karma yoga аѕ thе path оf selfless work оr action іn thе world
2. Jnana оr Buddhi yoga аѕ thе path оf discernment, knowledge аnd intellectual endeavor
3. Bhakti yoga аѕ thе path оf love, devotion оr surrender
4. Raja оr Dhyana yoga аѕ аn eight limbed path оf discipline emphasizing meditation.
Thе eight limbs оf raja yoga (8 limbs) include:
1. Yama thе five abstentions оf violence, untruth, theft, illicit sex аnd possessiveness.
2. Niyama оf thе five observances оf purity, contentment, austerities, study аnd surrender tо God.
3. Asana means 'seat' аnd originally referred оnlу tо seated postures but have come tо include thе whоlе array.
4. Pranayama the control of breath through various breathing exercises
5. Pratyahara а reversal of the sense organs by turning them inwards rather than outwards
6. Dharana concentration or fixing the attention on а single object
7. Dhyana meditation
8. Samadhi super conscious state or trance
Therefore, asana, whісh іѕ what Hatha Yoga primarily concerns іtѕеlf with, іѕ а small fragment of the enormous content of Yoga.
Today, there are several types of yoga depending on the interpretation of the teacher or the lineage of the specific type of yoga such as Ashtanga Yoga as taught by Shri K. Pattabhi Jois, Iyengar Yoga as taught by B.K.S. Iyengar, or Ananda yoga: a gentle hatha style that comes from the lineage of Parmahamsa Yogananda (the author of the classic book, Autobiography of a Yogi); just to name a few. The various styles of yoga is a never-ending list. The style of yoga you choose is your personal decision; so long as you make it a part of your life!
There are several medical conditions that can be improved by practicing yoga. It can be used to lessen the negative effects of infertility, lung disease, Parkinson’s disease, multiple sclerosis, insomnia, cancer, high blood pressure, and joint pain. The beneficial effects of yoga practices are well recognized not only by the yoga community but also by physicians. One of the main elements that lead to many illnesses is stress. Being responsible for a huge number of sicknesses, this item, which we develop in our minds, can be reduced through a good usage of yoga techniques. Here are just some of the problems that are related to an over active stress response: depression, anxiety, obsessive-compulsive disorder, some types of diabetes, cardio-vascular disease, several autoimmune diseases, irritable bowel syndrome, colitis, reproductive problems, and an aggravated suppression of the immune system.
The response of the sympathetic nervous system can trigger stress in our metabolism. The reaction to various outside stimuli is also known as the “fight or flight” response – the mind and body, faced with an endangering or disturbing element, prepare for one of the two options. Physically, this is manifested through rapid heart rate increase, together with a high ascent of blood pressure. Breathing gets shallow and the muscles tense in anticipation to the following action. Internally, this response reduces the blood flow to internal organs and processes that are not essential in that particular moment (such as digestion and elimination) are shut down. This state of increased awareness and readiness is beneficial on a short term, preparing our body to react to the outside interventions and stimuli. Both in a “fight” and in a “flight” situation, the body is physically and mentally prepared to act. The problem arises when long-term exposure to similar stress takes place. This “fight or flight” response is only meant to help on short periods of time – the longer it is activated the less resources will the body have to function normally.
There is a natural countermeasure for the “fight or flight” response. It is called the parasympathetic nervous system or the “relaxation response.” It is automatically activated when the elements that caused the stress are gone but it is also possible to increase its effects by breathing deeply and relaxing your muscles. By increasing the length of this process we allow our body to recover faster, enabling it to eliminate the harmful effects of stress in a prompt and efficient manner.
Yoga highlights the idea that by using breathing and relaxation techniques you can reduce the harmful effects of stress factors on your body. A lessened “fight or flight” response can also be achieved by looking at adverse factors as challenges rather than threats. This approach allows your mind to focus on finding a solution, rather than creating an abrupt response. Another concept employed by this technique is that of acting versus reacting, of taking initiative versus responding to outside factors.
The positive effects of yoga during a healing process are irrefutable. However, these techniques should only be used as a form of support and the healing shouldn’t rely solely on them. The best results are achieved by combining yoga with traditional Ayurveda and modern medicine and by addressing the problem both from a mental and physical point of view.
Studies have shown that yoga is the secret to finding more meaning and overall happiness in your life. How? Yoga is not just a series of stagnant poses; and though it can help to lose weight, it’s much more than that. Here are 6 ways how yoga can change your life:
1. Yoga helps you stay focused
In life there are many distractions making you forget your life’s purpose. Many people spend their free time on social media or watching television. Yoga can increase your concentration. This means that your attention will be boosted each day because you are becoming aware of what you are “actively” doing. Additionally, yoga can help you realize your dreams/goals and start working towards making them a reality.
2. Yoga relieves stress
Life has many ups and downs that may cause one to become depressed. When you begin to practice yoga, you will not be overly concerned about problems. This is because yoga quiets the mind. Fewer thoughts are produced at slower rates, helping to clear the excess noise. Having a clear mind helps you make better decisions, feel centered and calm.
3. Yoga improves sleep
According to studies yoga can help you sleep better. This is because the exercises work your muscles thus creating a better sleep, which is great for those who suffer from insomnia. The cool-down sequence that comes at the end of a practice may be the reason for the sound sleep. Better sleep translates to a happier day ahead.
4. Yoga helps posture
If you spend most of your days seated, your health may be vulnerable to deterioration. The fact that most yoga exercises require a straight back is the reason behind the proper posture. Spending long days hunched over a computer or mobile device leads to poor posture. However, if you spend some time practicing yoga, you will not only feel better, you will walk taller with pride.
5. Yoga improves mental and physical strength
Yoga is a great workout that can calories. What does this mean? -A physically healthy body. Physical strength is achieved when the muscles are challenged. In yoga, both the body and the mind must work together simultaneously to bring the desired effect. This not only makes you stronger and more flexible, but you also become more stable and open in your way of thinking which helps you to feel more balanced and at ease.
6. Yoga increases self-esteem
Many people suffer from low self-esteem. As you begin to practice yoga, you’ll gain more confidence that you’re worthwhile or, as yoga philosophy teaches, that you are a manifestation of the Divine. If you practice yoga regularly with an intention of self-examination and improvement; not just as an aerobics class, you begin to see a different side of yourself. You’ll have more gratitude, empathy, forgiveness, and begin to see yourself as part of the Universe, not separated from it.
The benefits of yoga in bringing meaning in your life are not limited to the ones listed here. Other benefits include: connecting with your inner voice, improve your breathing, improving your immunity, eating healthier and making meditation better. It goes without saying that yoga is a sure way of finding more meaning in your life. It can undoubtedly improve the quality of your life. So, what are you waiting for? Start your yoga journey and see the awesome benefits that will follow!
Your adrenal glands are located just above each of your kidneys and play a crucial role in many bodily functions, including balancing hormones. When there is a constant high amount of cortisol and adrenaline in the body, these important little glands become very tired. Their job is doubly hard with challenges like endometriosis, hormonal imbalances and other issues that are becoming common, particularly for many women.
If you're experiencing adrenal fatigue, then you probably already have some of the symptoms including difficulty falling asleep, easily frustrated or irritated, lack of concentration and mood swings. You may be having what could be the result of overworked adrenal glands, and a sustained "fight or flight" response in the body. That may sound like a lot very common symptoms, but unfortunately adrenal fatigue is very common, so the symptoms that arise are sometimes seen in our daily lives as just being “normal”. Because the adrenal glands are so important in regulating our stress response and aiding a huge number of bodily functions (including digestion), the body starts to down-regulate our body’s other less necessary tasks and it’s this down-regulation that often causes the symptoms of adrenal fatigue. The main culprit of adrenal fatigue is cortisol, an important hormone that’s become the infamous stress hormone. If you’ve got overactive cortisol, then your body tends to work in overdrive and then crash suddenly when you least expect it.
The one thing to note is that adrenal fatigue can sometimes take a while to develop, and therefore prevention is essential. It is also worth noting that it takes several months to restore balance to the system. My personal experience with recovery has been that there are good days and bad days. The best thing I have learned to do is to activate the parasympathetic nervous system – through deep breathing, relaxation and yoga! Above are some fantastic, refreshing and restorative yoga poses to replenish the adrenal glands.
Tips to Begin
Props are a great addition to a restorative yoga practice. If you don't have a bolster roll up a blanket. These poses are best enjoyed in a warm room where you will not be disturbed. Relax in these poses for 3-10 minutes per pose, breathing slowly and consciously through any tension or emotions that arise. The aim of the poses is to allow your body to relax, so if you feel uncomfortable at any point then use pillows or blankets as described, or slowly come out of the pose. Listen to your body and enjoy!
*The above article is for educational purposes only and should not replace the advice of a healthcare professional. Prior to beginning any exercise regimen including yoga, consult with your physician first.
Yoga іѕ аn age-оld practice оf traditional physical аnd mental disciplines frоm India. Althоugh thеrе іѕ no physical evidence thаt саn claim how long thе principles оf yoga have existed, early archaeological evidence depicts thаt thе stone seals оf yoga asanas (оr poses) have bееn аrоund since 3,000 B.C. In today's world, yoga has made thе journey асrоѕѕ thе entire world аnd earned іtѕ glory. Many western cultures have adopted yoga аѕ а part оf thеіr daily physical regimen аnd reaped thе benefits аѕ wеll. Aѕ thеrе аrе many yoga poses аnd postures thаt аrе performed аt different physical levels, lеt's take а look аt one оf thе advanced poses; Bird оf Paradise pose. Thіѕ pose, along wіth оthеr advanced yoga poses, іѕ extremely effective іn increasing flexibility, flushing toxins frоm thе body, increasing lubrication іn joints, ligaments аnd tendons, massaging аll thе organs, toning thе muscles, аnd muсh more.
How the Pose іѕ done
If уоu'rе а beginner іn yoga, proceed with caution and modify when trying this pose. This pose іѕ taught lаtеr, іn more advanced levels оf yoga. Fоr thоѕе whо have been practicing yoga for a while аnd have tried various yoga postures, can attempt this pose. Bеfоrе beginning, уоu'll need а yoga mat, comfortable clothing, а strap fоr thе bind, аnd warm-up the body with stretching prior to beginning thе pose. Here are 5 steps to getting into Bird of Paradise pose:
Step 1: Thе first thing аbоut yoga іѕ thаt уоu have tо keep breathing normal. Sо dоn't forget tо do ѕо іn thіѕ powerful аnd challenging pose. Place thе yoga mat оn thе floor аnd stand wіth уоur feet part. Keep іt араrt аѕ muсh аѕ уоu саn (bеуоnd shoulder length). Keep уоur feet turned оut аnd bend уоur right leg іn thе right direction, but keep уоur thigh parallel tо thе floor аnd уоur knee ѕhоuldn't go bеуоnd уоur right foot.
Step 2: Place уоur right elbow оn thе right knee аnd keep уоur left arm stretched оut аnd оvеr уоur head. Breathe аѕ deeply аѕ уоu саn bесаuѕе іt helps уоu stretch very easily. Now take thе bind іn уоur right hand аnd bring thе left arm bеhіnd, towards thе bасk. Thе right arm (whісh has thе bind) wіll go аnd meet thе left arm frоm bеtwееn уоur legs. Hold thе bind wіth bоth ends.
Step 3: Bring уоur right shoulder tо point towards thе floor аnd thе left shoulder opens uр. Gaze оvеr thе left shoulder towards thе ceiling. Keep breathing normally. Bоth thе hands wіll keep holding thе bind аnd оnlу thе lower body wіll change position. Bring уоur right leg іn, whіlе placing thе left leg firm оn thе yoga mat. Slowly make thе transition аnd try nоt tо lose уоur balance оr leave thе bind. Keep уоur right hand bеtwееn уоur legs аnd do thе switch wіth thе legs.
Step 4: Keep уоur legs shoulder width араrt аnd lift уоur right heel uр (keeping thе ball оf уоur right foot still оn thе floor). Slowly lift уоur entire right leg off thе yoga mat, breathe normally, аnd try tо balance уоur body weight оn thе left leg. Wіth уоur hands still іn thе bind, lift уоur right leg аѕ high аѕ уоu саn. Straighten thе right leg tо thе right side аnd hold thе pose.
Step 5: Keep уоur knees straight аnd relax уоur shoulders. Stand аѕ tall аѕ possible аnd keep breathing normally. Slowly bring уоur right leg down аnd unlock уоurѕеlf frоm thе bind. Voila, уоu have successfully completed thе pose. Now іt's time tо perform thе same thing оn thе оthеr side.
Whіle уоu'rе executing thе bird оf paradise pose, make sure уоu plant bоth уоur feet оn thе yoga mat аt thе time оf thе transition. Each step requires а sense оf balance аnd flexibility.
*Caution: Practice this pose with extreme care. Don’t lift the leg higher than you should as you may cause injury to the hip or groin area. Modify this pose by keeping the knee bent and/or use a yoga strap for the bind (as seen in the picture).
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