I’ve been practicing yoga exercise for over a year now. My initial intention was to have regular yoga exercise for physical benefits such as to lose weight, to be flexible, to have a stronger core, however sooner I felt that it doesn’t only affect my physical condition but also mentally, emotionally psychologically, and spiritually which I felt more grounded in my everyday life.
“Doing Yoga exercise is the science of right living” which begins on the outermost aspect which is the physical body.
When your body is imbalanced, you feel tired, weak, or sick all the time, your muscles, organs, and nerves are not functioning in harmony.
To balance and harmonize body, mind, and emotions, can be done through the practice of asana, pranayama, mudra, Banda, sharkarma, and meditation.
My daily life routine of working at least 12hours in the restaurant is physically and mentally exhausting after a long tiring shift. But after that long day, I have to make sure that I have time to attend my yoga exercise class, which could be Hatha, Vinyasa, Pranayama, or Meditation before heading home. With my busy schedule, I also try to take very early morning classes to make me feel light, happier, energized before starting my day too.
This daily 1-hour yoga exercise can boost up my energy and spirit that helped me be balanced and grounded in my daily life.
I’ve been practicing the Hatha yoga exercise very often. Hatha is a balancing yoga that connects your body and mind, with breathing techniques while you holding the poses with awareness. You must be proactive, be patient, and should practice regularly.
And of course, this includes the Asana or the postures which have four parts. Firstly is the breath, ujjayi breath, or ocean breath which warm up inner organs so that the blood flows, second is body alignment which concerns your whole body positioning in a certain asana. Thirdly is the Drishti which is a gaze to build your focus and concentration and lastly vinyasa which is connecting breath to your movement.
Balancing asanas improve your muscle coordination and posture, including Physical and nervous balance and stilling unconscious movement. Steadiness develops concentration and balance at emotional, mental, and physical levels, removing stress and Anxiety.
That’s why it’s very important for me to take a yoga exercise class after work so I can release all the negative energy and stress from work which also helps me to have a good sleep at night. Sometimes I’m also tired to catch early morning class to boost up my energy and share positivity with my colleagues.
My favorite Balancing asanas are:
Eka Pada Pranamasana – Tree pose
In this yoga exercise Stand straight both feet together, medial arches of the feet touches each other, stand on your hills, place hands on the side, while pointing your fingers down, scoop your buttocks, natal in, straighten your back, roll your shoulder up and down, focus the gaze on a fixed point in front of the body. Then Bend your right leg, grasp the ankle with your right hand, and place the sole of the foot inside your left thigh. Your hill should be closed to the perineum and your right knee should point out to the right side. And if have any knee pain To modify this posture you may put your right knee in. between your thigh or on your craft muscle but not on the side of your knee. Never give pressure on the knee. Then when you balance your hands in prayer position in front of your chest as your final position. Then change sides.
This pose develops nervous balance and also strengthens the leg, ankle, and foot muscles.
Garudasana – Eagle pose
Stand straight, both feet together, tuck your tailbone in, slightly bend the right leg and twist it around the left leg. The right thigh should be in front of the left thigh and the top of the right foot should rest on the calf of the left leg. Bend the elbows and bring them in front of the chest. Twist the forearms around each other with the left elbow remaining below. Place the palms together. When stable bend the left knee and lower your body while keeping the back straight while the elbow came down the knee and the tips of the right big toe touch the floor. Your elbows and knees are in line with each other. Gaze your eye down the mat and hold the final post for long as is comfortable, then raise your body and release your legs and arm. Then repeat on the other side.
If you have any shoulder or knee injury you may just stay On a bended knee instead of folding forward down.
This post improves concentration, strengthens the muscles, and loosens the joints of the shoulders, arm, and legs, and is good for your upper back.
Samal Natarajasana – Dancers pose
Stand straight with your feet together bend the right knee, grasp the ankle with the right hand behind the body or You may use a strap to hold on to your ankle. Slowly kick the leg strengthens backward as much as comfortable make sure the right hip does not twist and the leg is raised directly behind the body then lower down your left arm, gaze on your fingertip, hold down your position as long as is comfortable.
Then slowly lower down your left arm to the side and right leg down, bringing the knees together. Then repeat with the other side.
If you have if
This pose benefits your Shoulder, arms, hips, and legs. It develops a sense of balance and coordination and improves concentration.
Besides Practicing asanas; pranayama and meditation also make me feel more grounded in my life.
Breath is the most important process of your body, it has a major role in every activity of your cell and most importantly it is linked to the performance of your brain.
When the rhythm of your brain has been disrupted by irregular breathing it leads to physical, emotional, and mental back ergo it will affect your life completely.
One of the kinds of pranayama I’ve been practicing is the or the breath of fire.
I’ve been practicing for Hot 26 for a while now and this is how I learned Kapalbhati Pranayama Or breath of fire as this was the last practice to release the heat, clear the lungs, and relax the mind before going for final relaxation Shavasana.
I often practicing this when I wake up in the morning as this is could to perform when your stomach is empty.It is very beneficial for me to energize my mind to be mentally prepared for a busy working agenda.
I always practice the preparatory technique of inhaling and exhaling both nostrils.
To start this practice you have to seat in a comfortable meditation position.
Straighten your spine and head while the hands resting on the knees either chin or Jnana Mundra.
Close your eyes and relax your whole body. Exhale through both nostrils with a strong contraction using your abdominal muscles .while inhalation should be spontaneous effortless rebound. Face muscles must be relaxed with no tension likewise the shoulder shouldn’t have any movement.
Take 10 speedy breaths and then followed by deep inhalation and exhalation. Allow your breath to return normal then continue to practice up to 5 rounds.
Kapalbhati Pranayama is not only to energize your body and is good to practice during cold weather. It is also beneficial
For your digestive system and exercise for your abdominal, while this practice is also good if you have low blood pleasure.
However, it is not recommended if you have an ulcer, hernia, stomach injury or if you have menstruation or are pregnant.
After pranayama practice, meditation is followed.
I’ve been experimenting with meditation for a while but not on a regular basis, I can be honest I am not sure if I got it right or how to get it right, or what is the right practice. There were few moments that I’m so disturbed and distracted with my surroundings and unable to focus. There was some tiny moment that I felt it right which made me calm and light.
I like taking body scan relaxation meditation while I am lying down on the floor while your legs are as wide as your mat, the hands are away from your body, your head is comfortable facing up and your shoulder, your back your whole body is relaxed. You may place a boaster to support your buttocks or a towel to rest your knees.
Food and water is the basic need of our body to live. Yoga thought me how to respect the life of animals that’s why I became vegetarian. Not to worry about protein sources as you substitute meat with legumes, beans, soy, and dairy for your daily diet. While you get energy thru carbs having starchy root crops and vegetables rich in fibers.While drinking water is essential to the circulation of our different systems in our body. Drink water at least 2 to 3 liters a day. Drink water 10 minutes before the meal as this can produce saliva to break down the food from your mouth and do not drink water while eating as food can easily digest while not taking water during the meal. You may drink water after an hour after the meal.
A healthy body harmonized with your healthy mind and healthy spirit.
Dosha has 5 elements, space, air fire, water, and earth. While there are 3 substances In human bodies such as Vata is air, Pitta which is fire and Kapha is water and earth.
If you are Vata, your metabolism is poor and restless and can be powerful and but in a short period of time.
While Pitta is energetic, Dominant, and powerful.
While Kapha, is calm, can get easily influenced by others but not for a long period of time.
Imbalances are normal and can’t be avoided as it is all affected by your environment or society, weather, daily activities, and food diet.
Yoga harmonizes and balances my body and mind which makes me feel grounded in every day.