It's more effective than pumping iron for building
strength and flexibility; more effective than aerobics for building stamina
and breath control, and more relaxing than jogging. It has been clinically shown
to lower blood pressure, increase circulation, build muscle tissue, increase
flexibility, relieve stress and stress-related symptoms and strengthen the respiratory
system. Yoga offers relief from symptoms of menopause, and counteract osteoporosis,
cleanse internal organs, energize the nervous system, balance out the digestive
system and relieve headaches and lower back pain. As a spiritual practice, yoga
can be a pathway to greater enlightenment. It benefits the body, mind and soul,
and the choice to enjoy those benefits is yours.
Here are a few simple yoga poses to get you started:
Begin with your breath:
Sit up straight and create as much space as you can for your lungs. Take a long,
deep breath. Exhale completely. Tune into how deeply you can bring your breath
down into your lungs and take a couple of breaths. Now visualize a ribbon. Inhale
your ribbon as deeply into your lungs as you can, then exhale the entire ribbon.
Breath your ribbon rhythmically, focusing on your breath. Allow the rhythm of
your deep breathing to relax your entire body. Benefits: Oxygenates the body,
deep relaxation, cleansing and rejuvenating. Lowers blood pressure and brings
attention inward.
Cat Stretches
Come to your hands and knees.
As you inhale, bend your elbows slightly and press your hands into the floor
bringing your chest forward and upward between your arms. Lift the crown of
your head and your tailbone toward the ceiling and drop your belly toward the
floor. As you exhale, arch your spine up, bringing your belly button toward
your spine. Draw your forehead and your pubic bone toward each other. Repeat
the movement several times developing a smooth, flowing rhythm, combining your
movement with your breath. Benefits: Increases spinal flexibility, strengthens
thighs, arms, shoulders, tones the abdomen and massages abdominal organs.
Child's Pose
Come to your hands and knees and gently lean back as you bring your buttocks
into contact with your heels. Stretch your arms out in front of you on the floor
and breathe deeply. If you need support for your upper body you can place
a blanket between your heels and your buttocks.
Between your chest and your thighs, roll up a blanket and place it between your
legs, supporting your chest - or all three.
Benefits: Relaxation, stretching the lower back, relaxes the spine, arms, shoulders,
and legs. Pressure on the abdomen brings more circulation to the organs, cleansing,
stimulating and massaging them.
Lying Bow Pose
Lie on your tummy and bend your knees, bringing your feet toward your buttocks.
As you exhale reach back and grasp your ankles or feet. Take a deep breath and
as you exhale begin raising your feet toward the ceiling, lifting your legs
and chest off of the floor. Breathe deeply. Release gently and return to the
Child's Pose. Benefits: Opens the chest, strengthens arms and stretches thighs,
stimulates the endocrine system and the spinal nerves, increases spinal flexibility,
stimulating, relaxing and rejuvenating.
Cobbler
Sit up straight with the soles of your feet together. Allow your thighs to relax
gently out to the sides as you tip your belly button slightly toward your heels.
Keep your back flat. Grasp your feet and lift your chest as you carefully flatten
your back. Slowly, as you reach through the crown of your head, begin to lean
forward, hinging from the hips. Find your edge and back away, inhale, then soften
as you exhale forward. You may support your thighs with folded blankets or pillows
under your knees. Benefits: Opens the hips and increases circulation in the
abdominal area, bringing stimulation and detoxification to the area.
Supported Cobbler
You may also lie on your back on the floor with the soles of your feet together
and support your thighs with blankets under your knees. This is a relaxing and
restorative pose with similar benefits as the seated Cobbler pose.
Shoulder stand
Lie on your back with a folded blanket under your shoulders and your neck extending
beyond the edge of the blanket. Allow your head to rest on the floor. Gently
bring your legs toward your chest and your feet behind your head. Bring your
hands to your back near your waist for support. Walk your shoulders toward each
other to support your neck and slowly raise your legs overhead. Your body weight
should be on your shoulders, not on your neck or head. Try to keep your legs
together, feet pointing straight up toward the ceiling. Breathe deeply. Stay
up as long as you comfortably can. Benefits: Increased circulation to the upper
body, the heart, lungs, brain, endocrine system. Relieves pressure in the legs,
good for varicose veins and swelling in the legs. Brings circulation to the
abdominal organs, cleansing, revitalizing them. Improves digestion and elimination.
Legs up the Wall Alternative
You can get similar benefits by lying on your back and stretching your legs
up against a wall. If its too much of a stretch for your hamstrings, move your
buttocks slightly away from the wall. You may also place a folded blanket under
your lower back for support. Rest, breathing gently, for about 10 minutes.
Thanks to www.yogaheart.com for permission to
reprint this article.
A 15 minutes yoga exercise will reap huge rewards in all areas of wellbeing if you are able to do this every day. If not, program a 15 minute yoga session as often as you can to suit your lifestyle. If you can find a yoga studio in your area, it is always much more fun working with a group of like minded people. The benefit of yoga will become apparent at no time at all.
There are many great sources of yoga information on the internet and I really recommend The Yoga Learning Centre. They have some great tools to help get you started including great video for you to work at home or in the office. 15 minutes of Yoga really does make a difference!
If you would like to know more on the benefit of yoga, contact us for yoga centres in your area.
