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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8 Simple Yoga Poses For Glowing Skin

1. Breathing exercise:

Control your breathing through counts that will rejuvenate your mind and that is what makes this pose of yoga for beautiful skin so popular.

[ #Yoga]

• Sit on the floor with legs crossed.
• Close your eyes, relax and breathe normally.
• Now breathe in deeply through both nostrils with the count of 10.
• Hold your breath, again by counting 10.
• Count another 10 to release the breath.
• Practice this breathing technique for 5-10 minutes.

This breathing exercise will help you control your mind and you won’t get stressed out easily.

2. Shirshasana (Headstand):

Shirshasana is a bit difficult pose but is great if you want to maintain a long-lasting glow and healthy look in your face. Since you are standing on your head, blood starts flowing downwards, thereby improving  blood circulation in your face. By reversing the flow of gravity, a headstand simulates a “face lift” by letting your skin hang in the opposite direction, which means getting rid of wrinkles. The inverted position of a headstand also flushes fresh nutrients and oxygen to the face, creating a glowing effect on the skin.

[ Yoga Benefits ]

• Place a yoga mat on the floor. Beginners may use a few stacks of blanket or anything that is a bit soft and will give proper support to your head.

• Sit on the floor in kneel-down position. Remember your teachers punishing you asking you to kneel down. Keep your spine straight and keep your hands on your knees. Take a few normal breaths and relax.

• 

• Next bring your hands in front of you on the mat or blankets (whichever you may be using), elbows on the floor and interlock your palms. See above picture.

• Next position your head in between your interlocked palms. Refer to the above picture. Be careful not to hurt yourself. Take a few relaxing breaths before we move on to the next step.

• Next try lifting up your body in a mountain position. Start with your knees, lift your hips and now you are supporting this position with your forearms, head and your toes. This is like a downward dog pose. See picture above. Balancing up till this position does take a lot of stamina, but with practice you will be able to do this. Balance yourself till this step and proceed again when you are totally comfortable with this pose.

• This step requires a bit more test of your balance. Now that you have partially balanced on your head, lifted up your hips and standing on your toes, try lifting up one leg off the floor slowly and steadily. To make it easier, walk your feet towards your head, unless your feet would naturally want to lift off.

• Now that you have lifted one leg, try lifting the other leg too. This will require a lot of strength on your arms and hand. But with practice, you’ll be able to master it. Beginners can ask friends to help them in balancing or you may also take support of the wall.
• To come down, bend your knees and curl down or bring down one leg and then the other as you had gone up.
• Relax in a kneel-down posture with some deep relaxing breaths.

3. Halasana (Plough pose):

• Lie down on your yoga mat straight and relaxed. Put your arms by your side with palms facing the floor.
• Now slowly lift up your legs from the floor such that a right angle is formed between your upper and lower torso. Push floor with your hands so that it gets easy for you to lift your legs. Breathe and relax.
• Next bring your legs more towards your upper torso and slowly lift your hips off the floor supporting and balancing yourself with your hands.
• Continue lifting your legs and bring it beyond your head as much as possible so as to touch the floor beyond your head with your toes.
• At this point, lift your back further so that now only your shoulder and your head is resting on the floor.
• Now your back has formed an arch. Straighten your spine and support the two sides of your waist with your hands, elbows on the ground. Breathe normally.
• Hold posture for 15-30 seconds before returning back to normal position.

Refer to the below picture for a clear step by step understanding.

This is one of the wonderful yoga asanas for glowing skin!

4. Dhanurasana (Bow pose):

In this asana, your body should pose like a bow.

• Lie down on your belly with hands by your side with palms facing upwards.
• Bend your knees to bring the heels near your buttocks.
• Now take your hands back and grasp your ankles. Rest your body weight on your abdomen.
• Now pull your ankles more with your hands. As your pull your ankles more, your upper torso automatically rises.  And now your body looks like a bow.
• Keep your breathing normal.

5. Bharadvajasana (Twisted seated pose):

• Sit on the mat cross-legged with both hands extended on the mat on both your sides.
• Inhale deeply and strengthen your spine.
• Shifting your left hand from the mat place it on your right thigh and twist your torso to the right. Exhale when you twist your body.
• Hold this position for 30 seconds.
• Now turn your torso to your left while placing your right hand over your left thigh. Stay for another 30 seconds.

This asana of yoga for fair and glowing skin is great for anti-aging.

[ Read: Supta Padangusthasana ]

6. Sharvangasana (Shoulder stand):

This asana involves the whole body, hence the name Sharvanga.

7. Surya Namaskar (Sun Salutation):

The mother of all yoga asanas. Surya Namaskar involves 12 postures. (Link back to surya namaskar)

This yoga poses de-stresses, removes toxins and is a great relaxation exercise. So you can obviously expect your skin to glow if you practice this regularly.

8. Shavasana (Corpse pose):

• Lie down straight on the floor with your eyes closed.
• Relax thoroughly and throw out all negative thoughts and tension, be it your office pressure or any disturbance in your family. Think good and positive.
• Now, stand up straight and firm with your legs apart. Cover your face with your hands and take 10 quick breaths.
• Rub the skin on your eyes, forehead and face. Again take 10 quick breaths. Then rub entire face with your fingers. Breathe properly at the count of 10.

[  Yoga ]

You’ll feel all your stress and tensions have disappeared. Technically Shavasana should be practiced after having done all yoga asanas. It is like a concluding asana for your yoga session. The time of Shavasana should be 15-20 minute

Practice yoga, be happy and feel beautiful.