HAR GHAR YOGA YOGA FOR DAILY CARE

A great morning routine improves a person’s physical as well as mental wellbeing. Daily care to our body and mind is utmost essential and it makes the whole day productive and happy. Kickstarting your day with yoga is a great way to start your mornings. Yoga act as a complete body and mind workout. Our days are busy, hence designing a workout plan that fits our schedule is very important. The benefits of yoga can be fully achieved only by daily practice.

Benefits of daily Yoga?

A daily practice is important to uplift your physical, mental, emotional, and spiritual health. Let us see the benefits of daily body care with yoga.

Physical benefits:

• Balance and flexibility are improved
• Improves sleep
• Boost metabolism
• Enhance circulation
• Improves muscle strength

Mental benefits:

• Develop inner awareness
• Enhance mental stability
• Provide mental clarity and calmness
• Improve concentration

Emotional and Spiritual Benefits:

• Provide deep state of peace
• Reduce stress and anxiety
• Improves mindfulness
• Person becomes emotionally happy

Tips for Daily yoga

While designing a yoga routine, it is important to note some points.

For the beginners, given below are the three words of wisdom for your daily practice.

Commitment-Stay committed to your body and mind. You have made the decision to do yoga, so stay with the decision.

Motivation-Motivate yourself to continue the practice. Inspire yourself to do better each day.

Be positive-Results won’t be seen soon, but do not stop believing and be positive and continue the daily yoga practice.

Keep a diary-Daily progress in yoga can be noted down in a diary.

Many starts practicing yoga as part of their daily routine and then fall behind due to various reasons. It is our commitment, Selfmotivation and positive approach that can help us to continue with the yoga journey. So stop making fake promises and commit to yourself, your body and mind.

Daily yoga routine:

The daily yoga package should aim at overall improvement of your body and mind. Fix a 20 minute yoga schedule in your morning hours.

1. Standing Postures

Padahastasana,Vrkshasana 1 min

2. Sitting Postures

Paschimottanasana,Ustrasana 1 min

3. Supine Postures

Pavanamuktasana,Setubandasana 1 min

4. Prone postures

Bujangasana, Salabhasana 1 min

5. Breathing exercises

Nadisuddhi Pranayama 30 sec

6. Cardio-workout

Suryanamaskara 7 Rounds 1 min

7. Yoganidra

Deep Relaxation Technique 15 minute

1. Standing postures:

Vrkshasana: This is a posture that improve your balance and coordination. Its daily practice brings balance and equilibrium to mind also.

Padahastasana: It is an excellent stretching asana for daily care. This asana strengthens muscles, tones your abdomen and thereby helps in improved blood circulation.

2. Sitting posture:

Ustrasana: This is an amazing asana with many advantages. This asana expands chest region and improve respiration. This asana also relieves the whole day long neck stiffness and back stiffness.

Paschimottanasana– This asana is a perfect exercise for overall fitness. This asana provide stretch to spinal and hamstring muscles. On daily practice, this asana calms the nervous system and reduces stress and anxiety.

3.Supine Posture

Setubandasana-This is an excellent pose for strengthening your back muscles and relieves your tired back. On regular practice, this asana strengthens your core and abdominal muscles

Pavanamuktasana: This asana alleviates various gastric problems like flatulence, indigestion, acidity, and constipation. On regular practice, one can ensure a healthy digestive system.

4. Prone Posture:

Bhujangasana- This asana helps to enhance flexibility. On daily practice, this asana provides amazing benefits like helping in coping with daily fatigue and stress management.

Salabhasana- It is a wonderful asana that strengthens the muscles and nerves of shoulders and neck. On regular practice, it helps to improve digestion.

5. Breathing techniques:

Breathing techniques play an important role in daily yoga routine. In your busy schedule always make sure you find time for a conscious active breathing. Breathing exercises ensure better oxygen supply to body. Increased oxygen benefits whole body and mind.

Nadisuddhi pranayama- Sit in any meditative posture. Close right nostril and inhale through left nostril. Try to hold breath and then close left nostril and exhale through right nostril. This completes 1 round. This can be repeated for 7 rounds.

6. Cardio-workout:

Suryanamaskara can be considered as the best cardio workout. The 12 step postures tone the whole body. A 7 round suryanamaskara can be done in a fast pace to improve heart health. You can skip going to gym\ and perform the cardio exercise or calorie burning exercises by simple suryanamaskara.

Yoga is a necessity for your overall wellbeing. For obtaining optimum health, daily yoga practice is necessary. Above mentioned yoga workout routine helps in improving all dimensions of health. Do not snooze your alarm, wake up a little early and spare 20 minutes of your time exclusively for yoga. It is important to have a consistent workout schedule. So don’t wait, Roll out your yoga mat and kickstart your life with Yoga. Change from good morning to great morning with Yoga.

“Yoga is a light, which once lit, will never dim. The better your practice, the brighter the flame” – B.K.S.Iyengar