Several people wonder how they can go about making a Yoga routine for practice in the comforts of their own home. They wonder if such an option is even possible. Well, it is and here is how.
First, let?s review the essentials and then discuss how often to practice and what to practice.
1. Environment
The space you use for your Yoga practice should be quiet, neat and free of clutter or items that could fall on you.
2. Temperature
Ideally, you want this set to be not too hot or cold. Let fresh air circulate in the room, not windy or nothing like that, just about right.
3. Time
In my opinion, sunrise or thereabout is the best time for practice. On this subject, it?s said that one should avoid practice of Asanas during the hours of noon and 1 pm when the sun is at its zenith. It?s advisable to bathe BEFORE practice for limberness. Furthermore, practice before eating or wait two hours after a meal.
Physical Practice (asanas)
4. Poses:
You always want to begin with the Sun Salutations Sequence.
These exercises are a combination of Yoga Poses, Breathing Exercises, Sun Bathing and Prayer. They have been practiced for centuries by Yoga
They are very simple to learn and just about anyone, regardless of their fitness or flexibility levels can learn these simple exercises. In actuality, if you are familiar with ?burpies? (the calisthenics exercise), they do derive their origin from the Sun Salutations.
Here are some of their benefits:
-They alleviate disorders of the skin and waist.
-Flexibility increases and breathing is corrected, moreover, they mildly exercise the legs and arms, thus increasing the circulation.
-They are the best way to burn calories and reduce weight and are often recommended for obesity and depression.
-They are an effective way of loosening up, stretching and massaging all joints and internal organs of the body.
-They stimulate and balance all the systems of the body including the endocrine, circulatory, reproductive and digestive system.
Technique:
1. Stand straight with the palms together as in a prayer position.
2. Inhale and stretch the arms above the head.
3. Exhale and bend forward while touching the toes.
4. Inhale and stretch the right leg away from the body in a big backward step and keep the hands and left foot firmly on the ground. Bending the head backward the left knee should be between the hands.
5. Inhale and hold the breath. Move the left leg from the body and, keeping both feet together and the knees of the floor, rest on the hands (arms straight) and keep the body in a straight line from head to foot.
6. Exhale and lower the body to the floor. In this position, only 8 portions of the body come in contact with the floor: the two feet, two knees, two hands, chest and forehead.
7. Inhale and bend back as much as possible bending the spine to the maximum.
8. Exhale and lift the body of the floor. Keep the feet and heels on the floor.
9. Inhale and bring the right foot along the level of the hands; left foot and knee should touch the ground. Look up, bending the spine slightly (same position as #4)
10. Exhale and bring the left leg forward. Keep the knees straight and bring the head down to the knees as in the third position.
11. Raise the arms overhead and bend backward inhaling. As in Position 2.
12. Exhale and drop the arms and relax.
You have now completed one round.
Perform as many rounds as possible in multiples of 3. Ideally you want to aim for 6 rounds minimum and up to a maximum of 30. It only takes about 5-10 minutes, depending on your speed and intensity and is best practiced with as little clothing as possible before an open air window first thing in the morning.
Finish this sequence with the Corpse Pose for 15 minutes.
Now, friends we shall discuss more Yoga poses for a home routine in the next installment of this article. All in all, Yoga is Fun and for a fitness choice in the comforts of your own home, it is definitely worth it.
In Friendship,
Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Website today for more on Healthy Living Tips and information on Yoga for Beginners. | |
