How to Relax your Mind and body With Yoga

How to Relax With Yoga

Yoga is a path to health, relaxation and inner happiness. Through yoga, you cleanse your body and mind systematically, removing the build-up of tension (samskaras). Inner happiness results from this, as well as healing and ongoing health, giving you a healthy body and a positive mind. Moreover, you'll experience inner peace, inexhaustible energy and mental clarity. You'll embrace love, joy and kindness. To relax with yoga, here is what to do.

Steps

1. 
   
   1
   Find the right technique. Yoga provides a variety of techniques. It has techniques for the body and the mind. It is important that you practice each yoga exercise so that it works well for you. If something hurts you, omit it. If it works well for you, keep doing it. You can vary all yoga exercises creatively––you must ask yourself constantly: “What do I need now? What’s good for me? What triggers my tension the most?”
2. 
   
   2
   Lie on your back.
   

   • Stretch your right leg. For one minute, lift your stretched right leg, with the toes pointing to your head. Keep your head resting on the ground. Meditate on the right leg.
   • Next, stretch the left leg and lift it as far as possible, keeping the toes pointed to the head. Meditate for one minute on the left leg.
   • Keep your arms lying relaxed at the sides during this step.
3. 
   
   3
   Lift up both legs in the supine position. Keep the toes pointing to your head.
   

   • Raise your head towards your feet. Send a light beam from the toes to the head and think the mantra "Light".
   • Inhale from the stomach. Meditate for one minute in this posture.
4. 
   
   4
   Go into the candle pose. Straighten both of your legs to the sky and support yourself with your hands, from the back. Breathe one minute, relaxing into the body.
5. 
   
   5
   Roll out from the candle pose. Again, take up the supine position, and stretch your legs. Put your hands on your belly and move gently your feet. Stop your mind and focus for a minute just on your belly.
6. 
   
   6
   Turn over onto your stomach. Lift your upper body, as far as possible, with your back muscles and hold for a minute. Your head should be positioned in the back, your hands placed laterally from your body on the floor. Breathe, relaxing into the cobra pose. Send a beam of light from the head down the back and think "Light".
7. 
   
   7
   Tilt your head and lift the right leg, stretching it as far as possible in the air.Meditate for one minute on the stretched leg. Lift the left leg for a minute and concentrate on it, relaxing.
8. 
   
   8
   Raise your upper body and head into the cobra pose. Place your hands laterally from your body on the floor. In addition, lift both legs and bring your feet together as closely as possible to the head. Inhale from the stomach in a relaxed way and hold the position for a minute. Send a beam of light from the feet to the head and think the mantra "Light".
9. 
   
   9
   Lay your head in the prone position on your hands. Turn the pelvis several times, as you breath, relaxing it to the left and right. Focus on the spine and twist as much as possible (and gently).
10. 
    
    10
    Straighten your back, place your head upright, and relax the belly. Lay your hands in your lap.
    

    • Circulate light through your head, your whole body, your legs, feet, arms and hands. At the same time think the mantra "light, light, light".
    • Visualize a small star (dot of light). As the star circulates the earth, think "Earth". Then ,let the star circulate in the sky, around your body and through your body. Think the mantra "Star, Star, Star."
    • Rub circles on your stomach with one hand––and the star comes to rest.
11. 
    
    11
    Lie or sit down in a comfortable position.
    

    • Gently move your feet. Stop all thoughts for minute. Then, relax completely.
    • Let your day be suffused with a positive glow. Take things as they are. Concentrate on your goals. Work for a world of love, peace and happiness.
    • Move a hand, send all people light and think, "I send light to (name). May all people be happy. May the world be happy."

    
    

Video

Yoga Relax - 10 Minutes Gentle Yoga Class

Tips

• One very useful and clever strategy to cope with negative energy through the day is to take frequent short breaks. At work, it is important to avoid stress and work in your personal space. When you're working in a relaxed manner, you save a lot of energy and it's easier to remain positive. And consider reducing your working hours. Consider why you work so much––do you really need to? For the person who lives wisely, you can avoid a lot of suffering.
• Eat healthily. People who consume less calories but nutritionally higher quality food, and who exercise more, have a better chance of living longer without ill health. It's also important to give your spiritual self a central space in your life.
• A small tale: A woman once wrote that she was very happy that she had learned yoga. In recent years, she had experienced both professionally and personally a lot of stress in her life. As a result, she'd lost her sense of positivity and her sense of satisfaction in life had diminished. Through yoga, she managed to reduce her internal stress and found happiness again, no longer feeling stressed. She was very grateful because yoga had given her the ability to clearly tell the difference between what mattered and what was merely petty. This freed her up to focus more on the essential things in life. She no longer "sweated the small stuff", thereby conserving her energy. For every day she practiced yoga, she felt positive and lived in a permanent state of fulfillment. However, she found also that when she ceased to practice yoga and positive thinking for a few days, her good energy quickly disappears. This made her even more determined to follow the path of yoga with greater consistently, every day.
  
  And apart from the benefits of feeling happier and more energetic, she also found her psychic energy became stronger and that even though she was more attuned to negative energy, she was much better able to repel it. She had found a way to cope with difficulties of every kind. To this day, she simply asks herself, "How would the Dalai Lama act now?" And then she is able to quickly come up with the proper way to cope with difficult situations.
  
  This tale shows how negative energies don't go away when you practice yoga. You still need to face what is inevitable. But daily yoga will relax you and restore the energy needed to fend off other people's negative energy. It will also help you make sound decisions about avoiding negative energy sources. For example, you can minimize or avoid contact with particularly negative people and you can use positive thinking or mantras to ward off the negativity when you do make contact. After negative experiences with others, you can rebuild your positive energy through spiritual exercises (such as yoga, reading, and meditation).

Warnings

• Avoid rushing! Yoga with meditation is about taking it slowly and quietly. The various yoga postures activate your chakras (inner energy channels) and load you with good energy. Meditation during the yoga exercises brings your mind to rest.
  • Seek to meditate on each yoga posture 1 to 3 minutes.
  • Feel how each yoga posture forms a specific energy field (aura field) around the body. Through the creation of certain energy fields, you clean our body and mind of tensions.
• Don't over think what is happening. It is helpful if you can feel the spiritual energy. But it is not necessary. It is enough to concentrate in a relaxed way on your body and the postures.
• Take breaks as needed between the yoga exercises. This will keep you refreshed.

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10-minute legs, bums and tums home workout

Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute legs, bums and tums (LBT) home workout.

This LBT exercise routine counts towards your recommended weekly activity guidelines for strength. Find out more about physical activity guidelines for adults.

Before you begin, warm up with a 6-minute warm-up routine. After your workout, cool down with a 5-minute stretch.

Squats – great for firm bums and thighs

• perform 2 sets of 15 to 24 repetitions (reps)

Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes.

Lunges – great for firm bums and thighs

• 1 set of 15 to 24 reps with each leg

Stand in a split stance with your right leg forward and left leg back. Slowly bend the knees, lowering into a lunge until both legs are nearly at right angles. Keeping the weight in your heels, push back up to starting position. Keep your back straight and don’t let your knees extend over your toes.

Calf raises – great for shapely legs and calves

• 2 sets of 15 reps

Stand straight but avoid locking your legs. Slowly move onto your toes lifting your heels off the ground and then slowly lower your heels back down. Place hands on a wall or chair for stability. For more of a challenge, do these calf raises away from the wall and with a weight in each hand, such as two water bottles.

Bridges – great for firm bums

• 2 sets of 15 to 20 reps

Lie on your back with your knees bent and heels close to your bottom. Your feet should be shoulder-width apart and flat on the floor. Raise your hips up to create a straight line from knees to shoulders. As you come up, tighten your abdominal and buttock muscles. Don’t let your knees point outwards.

Stomach crunches – great for strong abs

• 2 sets of 15 to 24 reps

Lie down on your back, knees bent and hands behind your ears. Keeping your lower back pressed into the floor, raise your shoulder blades no more than 3 inches off the floor and slowly lower down. Don’t tuck your neck into your chest as you rise and don’t use your hands to pull your neck up.

Obliques – great for toning love handles

• 1 set of 12 to 24 reps on each side

Lie down on your back with your knees bent and together and feet off the floor. Place your right hand behind your right ear and extend the left arm out. Keeping your lower back pressed into the floor, lift your shoulder blades off the floor and curl your upper body diagonally across your chest towards your left knee and lower down.

Back raises – great for good posture

• 2 sets of 15 to 24 reps

Lie down on your chest and place your hands by your temples or extended out in front for more of a challenge. Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than 3 inches and slowly lower down. Keep a long neck and look down as you perform the exercise.

Now cool down with this 5-minute stretch and cool-down routine.

Daily Yoga Poses for Women

If you have ever wondered what the most recommended asanas for women are, look no further! The following Yoga set is highly recommended for women to perform. This is part of the technology of Kundalini Yoga based on angles and triangles. It also deals with creating pressure and stretching specific organs of the body.

1. SPINAL FLEX IN ROCK POSE

              

Benefits:

Kundalini Yoga releases tension in the middle and upper back. It also keeps the spinal fluid moving and stimulates the rise of Kundalini energy throughout the spine.

How to do it:

Sit down on the heels of your feet (if you feel pain or have any injuries, you can use a cushion under the ankles or knees). Inhale and bend the spine forward while bringing the shoulder blades back, then exhale and push the spine back. You may keep your eyes either closed or opened. It is possible to mentally chant the mantra SAT (truth) in the inhalation and NAM (name, identity) in the exhalation. Maintain the head at the same level. To end, inhale and pull root lock for a few seconds then exhale.

Breath:
Inhale and exhale through the nose.

Time:

2 to 3 minutes.

2. LIFE NERVE STRETCH

Benefits:

Excellent for stretching the life nerve. This goes from the back of the heels, through the sciatic nerve and throughout the back (lower, middle, and upper back). This continues all the way up to the neck.

How to do it:

Sit on the right heel and keep the left leg extended forward. Bring the chest to the left thigh and hold for 2 or 3 minutes. Repeat the asana with the other leg. This can also be done with the both legs straight forward. 

Breath:
Breathe through the nose.

Time:
Do it 2 or 3 times per side.

3. CAMEL POSE

Benefits:

This pose adjusts the reproductive organs.

How to do it:

Get on your knees, squeeze the gluteus, and place the palms of your hands on the back (kidney area) with the fingers pointing up. Next, bring the hips forward and release the head back. You can stay here or you can go to a more advanced position by placing the hands on the heels. Push the hips forward.

Breath:

Breathe through the nose.

Time:
2 to 3 minutes.

4. SHOULDER STAND

Benefits:

This pose stimulates the metabolism (thyroid and parathyroid glands). It also releases pressure on 11 separate organs. Also great for weight loss!

How to do it:

Start by lying on your back. Bring the legs over the head and place the hands on the back for support. Make the straightest line you can between the body and the floor. Do not move the neck by looking around. Gaze at the chest and relax the breath.

Breath:

Breathe long and deep.

Time:
2 to 3 minutes.

5. ARCHER POSE

Benefits:

Thi is an excellent for women. It stretches the front muscles and

opens the hips.

How to do it:

Stand up. Place the right leg forward and bend it so it will be able to support the weight of the body. The left leg is straight back with the heel off the floor. The right arm is extended forward as if preparing to lance an arrow. The hands are in a fist, except for the right thumb, which is out and back. The left arm is bent back with the elbow parallel to the floor. You should feel the stretch across the chest. Hold this position.

Breath:

Breathe long and deep through the nose.

Time:

2 to 3 minutes.

6. BABY POSE

Benefits:

This is a great posture for relaxation. It aids digestion and brings the Kundalini energy from the lower triangle to the upper one.

How to do it:

Sit on your heels and bend forward until you touch the floor with the forehead. The arms should be placed by your sides with the palms facing up. You can also place the arms forward with the palms facing down.

Breath:

Breathe long and deep through the nose.

Time:

1 to 2 minutes.

7. BOW POSE

Benefits:

This pose opens up the rib cage, expands the lungs, and increases oxygen intake. It assists the function of the large and small intestines, the liver, kidneys, and spleen. This is a great position for those who want to straighten out a curved spine.

How to do it:

Lie down on your abdomen. Bend the knees and grab the ankles. Now pretend you are going to straighten the legs, and the torso will automatically rise up. Tilt the head back and bring the legs up. Hold.

Breath:

Breathe long and deep through the nose.

Time:

1 to 2 minutes.

8. LOCUST POSE

Benefits:

Locust Pose builds spinal strength and flexibility, specifically in the middle and upper parts of the spine. It helps conditions like lumbago, rheumatism, and arthritis of the spine. It also relieves menstrual problems such as irregularities, cramps, and backaches. It corrects bad posture and improves the functioning of the liver and spleen.

How to do it:

Lie down on your abdomen. Make a fist with the hands and place them in the groin area. The chin is on the floor. Next raise both legs up and hold.

Breath:

Breathe long and deep through the nose.

Time:
2 to 3 minutes.

9. CAT & COW POSE

              

Benefits:

Cat and Cow pose releases the tension in the lower, middle, and upper back. This is a great exercise to keep the spinal fluid and the Kundalini moving.

How to do it:

Get on your hands and knees. Inhale and arch the spine down with the head looking up. Hold the position. Then exhale and arch the spine up with the chin to the chest and hold the position again.

Breath:

Breathe through the nose.

Time:
1 to 2 minutes.

10. STRETCH POSE

Benefits:

This pose balances all of the Chakras, including the Manipura Chakra. There is an old saying in India which states that until the Manipura Chakra is in balance, a person cannot heal. This position is supposed to be performed daily.

How to do it:

Lie down on the back. Raise the head and the legs up 6 inches (the length of a dollar bill). Hold.

Breath:

Hold the position with *breath of fire.

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Time:

3 minutes.

11. RELAX

Relax on the back for 1 minute.

12. SAT KRIYA

Benefits:

This is one of the most recommended exercises in Kundalini Yoga. It is great for the heart and circulation and is like a pump raising the energy up from the lower Chakras to the upper Chakras.

How to do it:

Sit down on your heels. Bring the arms up and interlace all but the index fingers which should remain straight and pointing up to the sky. Inhale and loudly chant the mantra SAT while pushing the abdomen in, and then chant NAM while releasing the abdomen out. Keep a steady pace. This is done very loudly while vigorously pushing the abdomen all the way in during inhalation.

Breath:

It’s natural by chanting the mantra SAT NAM.

Time:

5 minutes.

13. RELAX

Now roll the blancket or mat and take it under your spinal chord or lumber then relax for 15-18 minutes or as long as your schedule allows

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A Great Way to Start your Perfect Day

1 / 10  

Yoga positions, called asanas, are the basic physical part of a yoga practice. Although yoga poses are a type of exercise for your body, they are also much more. The word yoga itself is from Sanskrit, an ancient Indian language, and refers to the union of mind and spirit. Yoga began in India more than 3,000 years ago and is still practiced today for the health of the mind, body, and spirit. A morning yoga practice is a great way to get energized for the day ahead.

2 / 10   Cat-Cow Pose

Cat-Cow Pose is a great morning stretch for your back. "This yoga position opens the whole spine," says Jacqueline Corso, psychotherapist and certified yoga instructor on Cape Cod, Mass. To get into this yoga pose you need to get down on all fours. While gazing up at the ceiling, you drop your back down toward the floor as you inhale. Then while looking down at your belly button, you arch your back up like a cat and exhale. "Try to do this movement for one or two minutes,".

3 / 10   Downward Dog

If you have ever seen a dog stretch, you know how Downward Dog got its name. It’s a standard yoga pose, though not all beginners are able to do it, says Corso. For this position, start on your hands and knees, with your knees directly below your hips and your hands slightly forward of your shoulders. Press back, lifting your knees away from the floor while keeping your arms straight, and lift your tailbone up. Stretch your heels toward the floor to lengthen your hamstrings. "This yoga pose opens up the back of the body and is very energizing. It should be held for about 30 seconds to one minute," 

4 / 10   Warrior One

"Warrior One is a standing position that signifies and stimulates strength and power,” Corso says. Start by standing up straight, and then step your left leg back 3 and a half to 4 feet. Bend your right knee so it’s directly above the ankle, and turn your left foot in slightly. Raise your arms directly above you, reaching strongly, and look up. This yoga pose stretches the back and the lower body. “It can be strenuous on the arms, which are held high in the air,” . Hold for 30 seconds to one minute, then repeat, reversing leg positions.

5 / 10   Warrior Two

Warrior Two is similar to Warrior One, but the arms are held out to the side with the head looking forward, and the back foot is at a 90-degree angle instead of turned in slightly. "As with all yoga positions, breathing is an important part of the exercise," explains Corso. "As a matter of fact, yoga without breathing and meditation is just a stretching exercise. You can run through a series of morning stretches in about 20 minutes or you can add periods of meditation and have a morning yoga session that lasts an hour or more.

6 / 10   Extended Side Angle Pose

Extended Side Angle Pose is another standing yoga position, which improves strength, flexibility, and posture. This pose is particularly good to stretch the side of your body and strengthen your legs. "No matter what the yoga position, it's important to understand that yoga draws energy from inside the body. Physical movement wakes up the body," says Corso. In this pose, the legs are spread as in Warrior Two, but the torso is turned sideways with one arm pointing to the ceiling and the head looking upward. When your right knee is bent, you’ll have your right palm planted on the ground outside the knee, and your left arm reaching up so there’s a straight line from your left foot all the way up the side to your left arm. Hold for about a minute and then repeat on the other side.

7 / 10   Tree Pose

This is a standing yoga pose that helps to cultivate balance and strengthen your legs. To get into Tree Pose, stand straight and then shift your weight to the right foot, bringing the sole of your left foot up to your right inner thigh. If you can’t balance with the foot on the thigh, try placing your foot on the calf instead — just avoid putting your foot on the knee. The hands are held together in a prayer position over the chest. "This yoga position requires balance and concentrates the mind," . Try to hold this pose for a minute or two and then switch to the other leg.

8 / 10   Camel Pose

Camel Pose frees the energy in your throat, chest, and heart. "This yoga position is for intermediate or advanced practitioners,” . “It's important to remember that not everyone can do every yoga pose perfectly, but yoga can be adapted to each person's abilities." To get into the pose, start in the kneeling position. The upper torso is gradually bent backward until the arms are extended backward, the hands are touching the soles of the feet, and the head is completely extended. Hold for 30 seconds to one minute. For a beginner’s modification, in a kneeling position, simply lean your upper body back, keeping your hands on your hips, until you feel a stretch in your legs.

9 / 10  

If you want to get a really good morning yoga stretch, include this yoga pose in your routine. "Seated Twist will ring out all your tension like twisting a wet towel," . Start by sitting with legs out straight. Bend your knees, put your feet on the floor, and then slide your left foot under your right leg to the outside of your right hip. Lay the outside of the left leg on the floor. Your right leg should be over the left with your right foot standing on the floor outside your left hip. The right knee points directly up at the ceiling The upper body twists as far around as your shoulders and waist will let you turn. Hold for about 30 seconds and then stretch the other way.

10 / 10   Final Thoughts on Morning Yoga

Yoga can be done any time of day, but morning yoga is a great way to wake up your body and get your energy flowing. "It's impossible not to notice the change in your mind and your body after a yoga session," says Corso. Not everyone has the flexibility to get into every yoga pose. Consider having a certified yoga instructor start you out on a program that fits your ability level.