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Learn more about the Benefits Of Yoga

Yoga practice has numerous benefits and can also cure a lot of ailments. Here are a few benefits of practicing yoga at home.

• Yoga practice improves Muscle Strength: Muscle Strength is extremely important. It helps us with various health conditions like back pain problems and arthritis. You can enhance your muscle strength by practicing yoga and using simple products like a good yoga strap. Yoga can help your muscles become strong and can also improve your flexibility at the same time. On the other hand, if you choose to go to the gym and work with weights to enhance your muscle strength you may lose your flexibility.

• Improves Flexibility: One of the major benefits of practicing yoga is it improves your flexibility. You will notice you can do all the exercises that you were unable to do when you initially started with time. It helps in opening up your muscles and also helps in making your body more freely. A lot of this comes from the maintained stretching involved, something like a yoga brick can help to achieve a better more comfortable stretch.

• Improves Posture: Having proper Posture is very important. A bad posture can be reflected in the way you stand, sit or even walk. Not only this but bad posture can also lead to other ailments like back pain, neck pain, joint pain, and other problems. Yoga can help you in improving your posture and helps you in giving support to your back, joints, and muscles so that you do not face any kind of pain later.

• Protects The Spinal Cord: Yoga has postures, exercises, and asanas for all kinds of problems and body parts. There are asanas that can help in improving your respiratory problems and there are asanas that can help you in protecting your spinal cord as well. Mainly the asanas that require bending like front bending, back bending, and twists can help in keeping your spinal cord disks in place. It can improve your spinal health and can give you a good and straight posture.

• Improves Blood Flow: Yoga is about every part of your body. The yoga exercise you do to relax your body and to release stress also helps in improving your blood circulation mainly in your feet and hands at the same time. The breathing exercise in yoga helps you in getting more oxygen for your body and improves the blood flow of your body. This can also help in reducing the risk of strokes and heart attacks.

• Boosts Immunity: Doing Yoga can help you in getting rid of your lymph and boosting your immunity. The time when you stretch your body and complete your postures also boosts the drainage process of the lymph. This helps in fighting infection and bacteria and boosts your Immunity.

Yoga Practice Poses And Exercise You Can Try

Here are a few yoga poses and exercises you can try at home for an improved lifestyle.

• Downward Dog on the Chair Pose (Uttana Shishosana)

The Uttana Shishosana pose is a very basic and important yoga pose. For this, you need to get a chair and hold the back blade of the chair with your palm. Keep distance between your palms. Now keep going back until your hips are aligned and your spine is completely straight and parallel to the floor. Now look down from between your arms and breath in and out normally.

Benefits: This exercise is very important for good posture. It enhances your posture and also protects your spinal cord. It also stretches your body.

• Down Facing Dog Pose (Adho Mukha Svanasana)

For Adho Mukha Svanasana, start by doing a push-up pose. Your heels need to touch the floor and your palms need to be flat on the ground beside your chest. Now put pressure on your arms and try to stand up making a mountain position with your hands and feet firmly set on the ground. It would look like a side mountain and your hip would be high up. Now spread all your fingers first and then look down, continuing Normal breathing.

Benefits: This posture helps in opening up and loosening your shoulders. It also stretches your body and also calms your body.

• The Triangle Pose (Trikonasana)

Trikonasana is another very important posture in yoga. For this, you need to stand straight keeping your feet 4 feet away from each other. Start shifting the right heel so your toe starts pointing inwards. Now slowly turn the left feet to a 90 degree angle. Keep your legs straight. Now lift your arm into the shape of a T. Bring the front arm to the sky and your back arm to touch the ground. Now look up to your arm and breathe normally.

Benefits: The Trikonasana helps in improving body balance and also stretches your body muscles. This can be a little difficult for people who have stiff muscles but practicing this will help them open up their muscles and will also make them more flexible.

• The Tree Pose (Vrksasana)

The tree pose or Vrksasana is a highly beneficial yet easy pose. For this, you need to start by standing straight. Try to focus on one fixed point that is in front of you. This Will help you in getting a better balance. Now take a deep breath and shift your body weight from one of your legs and try to lift that foot one inch above the floor. Bring that foot near your inner knee and place it there. Try to keep your balance and focus. Now exhale gently. Keep your hands in a namaste gesture. This means touch both the palm in a clap position and keeps them there. Repeat with your other feet.

Benefits: This position helps in concentration as well as body balance. This also helps you in getting a better body posture and strengthens your body.

• The Bridge Pose (Setu Bandha Sarvangasana)

For this pose, you need to start by lying down on your back, so get your yoga mats out for this. Now bend your knees and keep your feet on the ground. Keep the feet a little apart from each other while maintaining the size of the hip. Keep your arms by the side and your palms firmly on the ground. Now inhale and try to lift your waist. Now put pressure on your arms and feet and try to raise your body from your neck to your waist towards the ceiling. Keep your shoulders and head on the floor. And inhale while you go up and exhale while you come done.

Benefits: This pose helps in stretching the chest and also the spine. It helps in energizing the body and making the mind calm. It also improves digestion and reduces anxiety.

• The Forward Fold Pose (Paschimottanasana)

Paschimottanasana is a very common exercise in yoga. For this, you need to start by sitting down on the ground keeping your spine straight, so get your yoga mats ready for this one. Now spread your legs in front. Now hinge your hips. Now stretch forward and try to hold the outer edge of the feet. Now look down and hold for 10 seconds.

Benefits: This posture stretches your back completely.

• The Half Moon (Ardha Chandrasana)

First, start by doing the Triangle pose or Trikonasana. Now proceed by bending your knee that is facing in front. Keep it in line with your 2nd toe. Now keep your hand on the floor or you can keep it on a yoga brick as well. Try to shift your body weight to the front foot and simply lift your back foot. Keep the back foot straight. Now lift your back arm high up and try to look at it. Now continue your normal breathing. This involves floor work so get your yoga mats ready.

Benefits: This posture is highly beneficial for your hips and legs. It helps in stretching the hamstring, thighs and also promotes good balance and concentration.

• The Crow Pose (Bakasana)

For Bakasana you need to first stand straight then come down in a deep squat position keeping your feet a little apart from each other. Now lift your heels off the yoga mat. Try to make your knees a little wider than your hips. Bring your hands between your knees and push down on your palm to lift your feet from your hip down. Try to hook your shins around your forearms. Now look forward and keep your weight in your arms. And go on with your normal breathing.

• Benefits: The crow pose or Bakasana requires and also builds your core strength in your forearms, arms, abs, waist, hip, spine, and flexors.

• The Wheel Pose (Urdhva Dhanurasana)

The Urdhva Dhanurasana posture in yoga is very beneficial. For this, you have to lie down on your back looking up. So have your yoga mats ready. Next, you need to bend your knees and your feet need to be firm on the floor. Place your feet parallel to each other, bring your hands beside your ears, fingers facing towards the heels. Now slowly press down on your feet and hands and try to lift your chest and hips from the floor. Your arms need to be staring through your shoulders. Breathe in while you go up, hold for 2 seconds and breathe out while coming down.

Benefits: This asana is highly beneficial and therapeutic for mainly patients with asthma, infertility, and back pain. It helps in stretching your body and also stimulates the thyroid and pituitary glands. Finally, it also enhances energy levels and reduces depression.

Tips To Start Yoga At Home

Doing yoga at home is not just good practice but has now become a necessity to keep your body fit. Here are a few tips you can follow when practicing yoga at home.

• Choose the best time: Choose a time that is best for you. Preferably morning is the best time to do yoga as you can start your day with some good exercise.

• Choose a good place: It can be very uncomfortable to do yoga in a congested room. Choose a room that is empty and quiet. So you can comfortably practice yoga and free your mind.

• Wear comfortable clothes: It is best to wear loose and comfortable clothes when you practice yoga. This will give you freedom of movement and you can be comfortable and relax properly.

• Warm-up first: Yoga is all about relaxing your muscles and gaining positive thoughts and energy. This is why it is important to warm up first so that you do not strain your muscles. Do a little stretching before you start your yoga exercises.

• Doing yoga on a vacant stomach: Doing yoga on a partially empty stomach can be a great idea. This will help you do your postures correctly without straining your body and without feeling sick. Try to keep a gap of at least 2 hours between your meal and yoga time.

• Try being consistent: Make Yoga a habit. Practice doing it for 20 minutes every day. This will help you in being more relaxed and happy. Include it in your daily routine and you will see results on your own.

• Add in a resistance band like a yoga strap to increase the difficulty of movements, whilst a foam roller or yoga wheel, yoga brick, or a good yoga set of clothing can help you to get the best from your fitness goals

Final Words

Yoga is like a step up for a better and healthier lifestyle. Practicing yoga for just 20 minutes every day in the morning can improve your day. It helps you in becoming more flexible, improves your posture, and surrounds you with positive energy and positive thoughts. Various studies have also stated that doing yoga regularly can help in fighting anxiety and depression. Find a good space in your home, grab good yoga mats find some time, get out your yoga kit and yoga equipment and you will be ready for a beautiful spiritual journey.

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