Buzz
Yoga is a physical and mental exercise method originating from ancient Hinduism in India. Experience the benefits of yoga by simply relaxing for a few minutes with some basic poses. In the first 10 minutes, you will learn some basic yoga movements, followed by the final moments for meditation and chanting (mantras) to relax your muscles. If you're short on time, you can focus on just a few poses or meditation. Aim to practice yoga at least twice a week to stay healthy, lean, and happy.
Steps
Lie on your back and relax. Feel the air around you, breathe in and out. Try to relax your body and let go of any thoughts in your mind.
Straighten your right leg and lift it up, holding the position steady. Then, lift your left leg and hold it in place.
Lift both legs and your head. Hold the position as long as you can, breathing steadily and relaxing your abdominal area.
Transition into the shoulder stand pose by lifting your hips and legs high. Support your back with your hands. Move your feet and relax for about a minute in the shoulder stand pose.
Lie on your back and rotate your spine a few times. Rotate your pelvis to the right and your head to the left. Then, rotate in the opposite direction. Try to twist your body as much as possible.
Move into the prone position and lift your right leg straight up. Hold the pose, breathing deeply, and relax your abdominal area. Then, lift your left leg and hold it steady.
Arch your head backward and bring your feet as close to your head as possible. Your legs will lift high, and your hands will be placed on the floor, parallel to your body. This helps maintain the position. Then, use your hands to firmly hold your feet, forming an arch. Breathe deeply, relax your abdominal muscles, and move your feet.
Lie face down with your hands supporting your forehead, gently move your legs and relax your body.
Sit in a cross-legged position or in lotus pose. Keep your back straight and allow your abdominal muscles to relax. Mentally recite the phrase 'Om Shanti' for a minute, an important prayer in Hinduism. Repeat quickly to calm your thoughts. Then, join your hands in prayer and mentally say: 'I send light to (the name of the deity). May all beings be happy. May the world be at peace.'
Lie down and relax your muscles. Tense your legs and feet, then release. Continue by tensing your arms and hands, and releasing. Tense your head and face, then release. Tense your entire body, then release. Gently move your legs. Let go and fully relax for several minutes. Feel total relaxation, happiness, and inner peace throughout your body.
Advice
- Yoga enhances flexibility, strengthens muscles, relieves internal stress, boosts life energy, and promotes positive thinking. Try to practice yoga regularly whenever possible!
- Do not push yourself beyond your limits. If any part of your body hurts after a yoga move, stop immediately. If pain occurs during practice, it's okay. Remember, yoga is about relaxation.
- Stretch before yoga to reduce discomfort in your legs and arms when raising them high.
- You may also choose to practice yoga in the nude. It helps you relax more deeply and reduces tension.
- Set clear intentions before beginning your yoga practice. Ask yourself, 'Is yoga truly important to me?' and try to answer that question. During moments of frustration, when you want to quit, recall your original purpose for practicing yoga to reignite your determination.
Warning
- Engaging in yoga can be highly beneficial for your well-being. If you find a particular pose difficult, don’t push yourself. Many people practice yoga incorrectly, focusing solely on the outward appearance without connecting with their inner feelings. They miss out on stress relief. What matters most is practicing with purpose, achieving effectiveness according to your endurance.
- Most beginners can perform the candle pose (like step 4). If this pose feels challenging, do not strain yourself.
