Yoga is a good exercise and it helps to control the body and mind and allows the practitioner to follow a peaceful and healthier life. It is based on the principle that both the mind and body are closely connected with each other and yoga helps to relieve the stress and aids in achieving balance of body, mind and spirit.
Wear a loose fitting or stretch suit cloth while doing yoga and yoga should be done on a calm and quiet place where external disturbance will be minimal. A well balanced diet with four hours of interval between each meal is the ideal recommended diet for the practitioners. It is ideal to do yoga on empty stomach or after two hours of a full meal. Before starting yoga empty the stomach and clean the throat and nostril and have a glass of warm water just 15 minutes prior to yoga.
Use a non-slipping mat for doing yoga and start with easy poses which help to condition the body for doing difficult exercises and stop poses where ever it is painful. It is also ideal to relax in between exercises and a regular practice of yoga with 15 minutes of breathing exercises and meditation and 15 minutes of poses is beneficial. Start yoga with warm-up exercises which helps to open the spines, hips, shoulder muscles, lower back and groin.
The warm-up poses include eye training, neck exercises, cat pose, shoulder stretches, shoulder lifts etc. Thereafter follow standing poses which helps to align the body and the feet and opens the hips, strengthen the back, stretches the legs and improves the range of motion of the body. Standing poses are ideal for those who want to lose weight and it improves the blood circulation and digestion. The common standing poses include triangle pose, mountain pose, garland pose, pyramid pose, downward facing dog pose etc
Sitting poses comes next which aids to infuse the body with breathe and prana and provides a calm and quiet feeling besides shaping the buttocks, legs and adding flexibility and strength to the spine. Common sitting poses include staff pose, cobbler’s pose, easy pose, head to knee pose, half lord of the fishes pose, seated forward bend pose etc. Twists are then practiced to release the tension in the spine and relieve the frozen shoulder and backaches.
It also improves the blood circulation and provides nutrients to the entire body and strengthens the body especially the intervertebral discs. Supine and prone poses helps to avoid the tension in the abdomen and makes the spine more flexible. It makes the legs, arms and back strong and release the groin and hip. Supine poses include corpse pose, child’s pose, goddess pose, happy baby poses etc.
Inverted and balance poses should then be practiced which aids in resisting gravity and develops coordination, strength, stamina, agility, grace and poise. These poses helps to improve the focus and concentration. Plank pose, hands and knees balance, tree pose, side plank variations etc are some of the balancing poses. Backbends are other poses that benefits the kidney and adrenal glands besides releasing the tension in shoulders, front body and pelvic girdle. It also increases the flexibility of spine. Commonly practiced backbends include cat pose, cobra pose, bridge pose etc.