Yoga is a great way to start your day. It stretches and strengthens the body, while boosting circulation and reducing stress.
Begin with Cat-Cow, a pose that stretches the spine and engages the core. Move slowly, taking as long as you need to feel the stretch. This will prepare the body for the next pose.
Warm-Up
A yoga session usually starts with a series of movements meant to warm up and prepare the body for more challenging postures. This phase of the practice can help prevent injury and also improve balance, flexibility and strength.
For example, one might start with a simple rocking motion, then move into cat-cow pose and a deep side body stretch. Another common yoga warm up is to gently rotate the fists, first in an outward and then in an inward direction. This helps to stretch the shoulders and back muscles.
Many yoga sessions include a sequence of poses known as a vinyasa flow. This type of practice is similar to a dance, with poses smoothly transitioning into each other and synchronized with breath. The benefits of this type of yoga are said to increase strength and endurance as well as help the mind focus. Other forms of yoga include karma yoga, which is centered on selfless service; bhakti yoga, which is focused on devotion to a deity; and jnana yoga, which involves seeking spiritual liberation through meditation.
Asana
The asana phase of yoga includes stretches, postures and poses designed to improve strength and flexibility. Slow movements increase blood flow and warm up muscles, while poses held for longer periods of time build strength. Yoga can also boost energy and reduce back pain, according to the National Institutes of Health.
A well-rounded yoga routine may include a mix of postures ranging from standing poses to forward bends. For example, a class could begin with a Sun Salutation sequence and then move into a forward fold such as Cobbler’s Pose, which stretches the inner thighs. A class might end with a passive twist such as Happy Baby, which is done by lying down and lifting the legs toward the ceiling and then letting gravity stretch the spine. Props such as blankets or blocks can be used to support the body in these poses. Practicing yoga regularly can help people improve their balance, and learn to recognize when their back is flat in standing postures such as Tree Pose.
Breathing
Yoga includes a range of poses and breathing exercises that help strengthen the body and calm the mind. These practices are known as pranayama. The benefits of these techniques include reduced stress, higher immunity and lower blood pressure.
Bhastrika Breath
This breathing technique is similar to Kapalabhati breath but has more control and evenness. Start in a seated position and expand the belly outward. Forcefully inhale through the nose and exhale through the mouth, matching the length of each breath.
Ujjayi Breath
This breathing technique is used for relaxation in yoga and to warm the lungs. Sit in a comfortable cross-legged position and begin to inhale deeply through the nose while constricting the throat, creating a soft, ocean-like sound. Continue this cycle, inhaling through the nose and exhaling through the mouth, for five counts each. This breathing practice is said to cleanse the lungs and calm the nervous system. It’s also said to reduce the symptoms of PTSD.
Meditation
Yoga is a physical and mental practice that includes movement, breathing exercises and meditation. It promotes emotional health and, for some, reduces symptoms of depression and anxiety. It improves sleep quality and boosts immunity, while building coping skills to manage stress. It also promotes better balance and flexibility and improves strength and cardiovascular endurance.
A regular yoga routine can help you learn to control your breath and relax the body and mind, making it easier to fall asleep at night. It can also reduce pain and stiffness associated with some chronic conditions and improve overall physical well-being.
To start, find a comfortable spot to meditate in a quiet setting. Sit loosely cross-legged, in a chair or on the floor–any position will do as long as you are stable and can hold it for several minutes. Focus on your deep breathing, and notice any thoughts that arise. When you realize that your attention has wandered, gently bring it back to your deep breathing.