How To Get Started With Yoga At Home?

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How to get started with Yoga at home?
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(No Transcript)
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• It is the basic human nature to not realize an
  abnormality until it catches their nerves. During
  the current Corona-virus outbreak, people have
  come to realize the gravity of their physical and
  mental health situation, which our previous busy
  life was not allowing us to face directly by
  prioritizing other things over our
  well-being.Present times of pandemic have made
  it difficult for people of every age to stay sane
  and happy as people have plenty of free time to
  slack off their routine and then worry about
  doing nothing and being worthless. As much as it
  is a threat to their mental health, it affects
  their physical health too. No wonder most of us
  want to get started with yoga at home.

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• Having a sedentary lifestyle makes our body and
  mind lethargic for no specific reason for it to
  be. Children are getting irritated and
  unenthusiastic given their expected behavior
  according to their age, adults are feeling their
  life getting difficult due to the other hardships
  of their personal and professional life while the
  elderly are feeling worthless sitting all day at
  home.
• Working out is a great way to keep your body
  moving and an active mind but practicing mindful
  yoga works wonders for mental, physical,
  spiritual, and emotional health. Here are some
  great ways to get started with yoga at home.

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• Yoga at Home Yoga Poses for Beginners
• Bhujangasana (Cobra Pose)

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• Lie on your stomach in the prone position and
  keep your legs straight together. Place your
  hands beside your shoulders. Inhale slowly and
  deeply while lifting your waist and raise your
  head simultaneously. Bend back your upper body
  while supporting your upper body with the help of
  your hands.Hold on to this pose for 10 seconds.
  Exhale and bring your body to its resting
  position.

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• Adho mukho Svanasana (Downward-Facing Dog)

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• Lie down on your belly while your arms stretched
  forward. Lift your buttock area upwards and bend
  your upper body facing the ground. Your body will
  look like an inverted V.Hold on for 10 seconds
  and then relax your body.

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• Utkatasana (Chair Pose)

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• Stand at a hip-width distance between both legs.
  Inhale deeply, exhale and bend on your knees and
  pretend to sit like you are sitting on a chair
  (not literally, there is no chair). Keep your
  hands on your waist and stay there till you count
  for five while holding your breath.Inhale and
  come up. Repeat this for at least 5 times with an
  interval of 10 seconds.

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• Padanguli Naman (Toe Bending)
• Sit on the ground with your feet together and
  legs outstretched. Place your both hands slightly
  behind beside the buttocks. Use your arms to lean
  back and keep your spine straight.Inhale while
  you move the toes of both feet slowly backward
  and exhale while moving it forward while keeping
  your heels motionless.Repeat it 10 times.
• Ardha Titali Asana
• Sit on the ground comfortably with your legs
  outstretched. Bend your right leg and place the
  right foot on the left thigh. Place your right
  hand on top of the bent right knee and left hand
  holding the toes of the right foot.Inhale and
  gently move your right knee towards your chest.
  Exhale and gently push down the right knee in a
  manner that it touches the floor.Repeat it 10
  times each for alternate sides.

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• Yoga for flexibility
• Utthita Trikonasana (Triangle Pose)

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• Stand straight on the ground. Maintain a gap of 3
  feet between your feet with your right toe facing
  towards the right side and the left one towards
  your left side.Inhale and lift your arms to be
  in a straight line with your shoulders. Exhale
  and bend your torso on your right side and try to
  touch your right foot with your right hand and
  the left hand hung high towards the sky.Do the
  same pose with your left arm trying to touch your
  left foot while keeping your knees straight.

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• kandha Chakra (Shoulder Socket Rotation)
• Sit in the cross-legged position. Place the
  fingers of your hands on your shoulders
  concerning the side of your arm in a manner that
  your elbows are bent. Rotate your right elbow
  clockwise and the left elbow anti-clockwise in
  such a way that they meet parallel to your chest.
  Then rotate your left elbow in clockwise and the
  right elbow in an anti-clockwise
  direction.Repeat in at least 10 times.
• Greeva Sanchalana (Neck Movements)
• Sit in a cross-legged position or the pose you
  feel comfortable in with your hands resting on
  your knees and eyes closed. Inhale deeply and
  exhale while moving your head forward while
  trying to touch your chin to your chest. Inhale
  while moving your head backward. Feel your neck
  muscles stretched and vertebrae loosening and
  relaxing at the back.

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• Supta Udkarshana Asana (Sleeping Abdominal
  Stretch Pose)
• Lie down in the supine position and relax your
  body. Keep your knees and feet together, bend the
  knees, and place the soles of your feet flat on
  the ground. Interlock the fingers of both your
  hands and place then under the back of your
  head.Inhale and then exhale while lowering both
  of your knees down to the floor at the right
  side. Do the same with the left side.Repeat the
  process 5 times for each side.

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• Yoga for better Immunity
• Tadasana (Tree Pose)

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• Stand with your feet at a distance of 10 cm.
  interlock your fingers and raise your arms
  straight above your head. Fix your eyes at a
  point slightly above your head not straining your
  neck. Inhale while stretching your arms and
  lifting your heels above the floor. Exhale and
  bring your heels and hands back to the normal
  standing pose.Practice 10 rounds of this asana.

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• Shalabhasana (Locust Pose)

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• Lie in the prone position at the floor or flat on
  your stomach. Keep your legs straight and
  together while hands beside the thighs. Inhale
  and lift your legs and chest off the floor. Hold
  this posture for 10 seconds at most and relax
  your body back to its prone position while
  exhaling.

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• Krupa Chaturanga Dandasana (Four-Limbed Staff
  Pose)

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• Get on your all fours while keeping your arms
  parallel to your shoulders. Raise your body and
  lift your knees off the ground while dropping
  your elbows on the floor in a plank pose
  manner.Keep this posture for at least 10 seconds.

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• Mindful Yoga for stress relief
• Vajrasana (Thunderbolt Pose)

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• Kneel on the floor with your knees and toes kept
  comfortably close together and separate the
  heels. Keep your hands on your knees and lower
  your buttocks onto the inside space between the
  heels.Breathe normally and be aware of your
  surrounding using your sense of hearing, touch,
  and smell. This will help in calming tour mind
  and relaxing the nerves.Practice this asana for
  at least 5 minutes.
• Ananda Madirasana (Intoxicating Bliss Pose)
• Sit comfortably in Vajrasana and place your palms
  on your heels while keeping your head and spine
  straight and eyes closed blissfully. Breathe
  slowly and fix your attention between your
  brows.You can come back to your relaxed position
  when your body starts feeling stiff or
  uncomfortable.

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• Bhadrasana (Gracious Pose)

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• Sit in Vajrasana and slowly separate your knees
  as much as possible while keeping the big toes in
  touch, allowing your buttocks to rest on the
  ground but do not strain your body. Your body
  must be in a comfortable position.Fix your gaze
  on your nose-tip. You can close your eyes when
  they feel tired and start looking at your
  nose-tip again.

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• Pranayama

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• When in asana while controlling ones body,
  taking an appropriately balanced diet, one should
  practice Pranayama under the guidance and
  instructions of the guru.Pranayama in general is
  defined as controlling the rhythm of your
  breath. The Sanskrit word Pranayama is comprised
  of two root wordsPrana AyamaWhere Prana
  refers to the vital energy of life or force of
  lifeAnd Ayama refers to controlThe word
  Prana tells the tale of sarvavyapak which means
  the energy that is omnipotent and universally
  present whether it is animate or inanimate.Ayama
  can be defined more distinctly as
  expansion.Thus, the word Pranayama is
  perceived as the expansion of the dimensions of
  the vital force of life. It utilizes breathing
  to deeply influence the flow of prana (energy) in
  the Nadis (energy channels in the body).

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• Technically, Pranayama provides the method
  whereby the vital energy of life can be activated
  and regulated in an attempt to advance beyond the
  mundane world limitations and attain higher
  levels of awareness and both physical and
  internal energy.Respiration is the most vital
  process of the body as it is responsible for
  providing enough oxygen to our cells and tissues
  for providing them the energy to carry out their
  vital function most importantly concerning the
  brain and the heart.Irregular breathing hampers
  the rhythmic process of the brain and heart
  giving rise to internal conflicts of the body and
  physical incompetence as the majority of people
  breathe incorrectly and use very little part of
  their lung capacity.Pranayama helps with the
  rhythmic breathing patterns to break the negative
  cycle and re-establishing the regular and relaxed
  body and mind patterns.

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• Four Expressions of PranayamaThere are four
  steps or aspects of Pranayama which are utilized
  in the breathing or respiratory process. They
  are
• Pooraka (inhalation)
• Rechaka (exhalation)
• Antar Kumbhaka (internal retention of the breath)
• Bahira Kumbhak (external retention of breath)
• There is another advanced stage of Pranayama
  named kevala kumbhaka which refers to
  spontaneous breath retention. It is performed
  usually during the higher stages of meditation
  because at those stages prana fluctuations cease
  and a coherent meaning and vision of reality
  hits.

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• The Pranic bodyAs per yogic physiology, the
  human framework is believed to be comprised of
  five bodies. These five bodies are
• Pranamaya Kosha (the vital force or energy body)
• Annamaya Kosha (the food body)
• Manamaya Kosha (the mental body)
• Vijnanamaya Kosha (the psychic body)
• Anandamaya Kosha (the bliss body)
• The practices of Pranayama majorly work with
  Pranayama Kosha although all these five bodies
  function together.

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• Pranayama kosha is comprised of five major
  pranas
• PranaThe force which controls the breathing
  process (inhalation specifically).
• UdanaUdana is responsible for sensory awareness
  and erect posture.
• SamanaSmana regulates the assimilation and the
  distribution of the nutrients in the body.
• VyanaVyana pervades the entire body while
  regulating and controlling its movements and
  coordination with other Prana kosha.
• ApanaApana is responsible for the expulsion of
  waste from the body and also helps in expiration.

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• Pranayama and Life SpanThe ancient yogis of
  India studied the nature of breathing in detail
  and observed that animals with a slow respiratory
  rate like elephants, tortoise, and pythons have a
  relatively long life span when compared to the
  animals with a rapid respiratory rate like a
  rabbit, dog, and birds.In the physical aspect,
  the reason behind this theory is the heart
  function. Slower the respiratory rate, stronger
  and better-nourished heart thus, increases the
  life span of the physical body.In the internal
  energy aspect, deep and slow breathing aggravates
  the energy absorption by pranayama kosha which
  enhances the dynamic and vital nature of ones
  wellbeing.Summarizing all the facts, Pranayama
  helps strengthen your body while calming your
  nerves and giving you a far clear view of life
  relieving the anxiety and stress caused by the
  lifestyle and environment.

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• Takeaway
• Yoga, meditation, and Pranayama are the marvelous
  gifts to us given by our ancient acharyas and
  Rishis. Their wisdom has given us a new vision
  for life and its components. Practicing these
  approaches to attain a blissful life makes us
  content and happy. Their vibrations act in
  harmony with the universe.To get rid of your
  physical and mental stress, you need to learn to
  channelize your energy. This energy is already
  inside your body and all you have to activate it
  and experience the bliss of fulfillment.