Quick, Simple, Easy: Mood Improving Home Yoga
The word Yoga comes from the Sanskrit 'Yuj', meaning 'to join', 'to yoke', or 'to unite'. Yoga practices are intended to create harmony between the mind and body, and union between our individual consciousness and Universal Consciousness.
Yoga is a mind-body exercise and a wonderful way to tap into your parasympathetic nervous system, calming and uplifting both the body and mind.
There are over 300 positions in the practice of physical Yoga, but home practice does not have to be complicated. You can gain much benefit from doing a few minutes a few times a week. Use the postures to help raise your energy, uplift your mood, and give you a brighter perspective.
Start with 15 minutes in the morning. You may find that to be enough, or that you enjoy it so much you naturally spend more time as you go on.
Here are 3 simple basics to get you started! Remember to listen to your body and modify your stretch to suit—you are extending the comfort zone a bit, but most importantly it is about gaining benefits.
Ujjayi Breath – The Basis of Yoga Breathing
Here are your step-by-step instructions from the brilliant site verywellfit.com:
Sit up tall with your shoulders relaxed away from your ears and close your eyes. Become aware of your breath without trying to control it.
Inhale and exhale through your mouth if you have been breathing through your nose.
Bring your awareness to your throat. On your exhales, tone the back of your throat (your glottis or soft palate), slightly constricting the passage of air. Imagine fogging up a pair of glasses. You should hear a soft hissing sound.
Once comfortable with the exhale, apply the same contraction of the throat to the inhales. You should, once again, hear a soft hissing sound. This is where the name of the breath comes from: it sounds like the ocean.
Close your mouth and begin breathing through your nose, applying the same toning to the throat. The breath will still make a noise.
Use this breath during your practice to enhance your poses and provide support.
Viparita Karani ~ Legs Up the Wall Pose
Problem: The chaos of the outside world can leave you stressed and agitated, making it harder to calm your mind.
Solution: Switch the nervous system to rest and digest mode, calming that overactive mind. This pose almost instantly releases all tensions from the body.
How To:
Lie on your back with your bottom as close to the wall as possible.
Swivel your body until your legs extend up the wall.
Open your arms to the sides, palms up.
Gently flex your feet, bringing your toes downward for a hamstring stretch.
Breathe deeply and relax.
Dhanurasana ~ Bow Pose
Problem: Negative emotions cause us to collapse inward, holding onto past hurts and disappointments.
Solution: Open the entire front of your body and release pent-up, stagnant energy while massaging the digestive organs.
How To:
Lie on your belly.
Reach back to gently grip the tops of your feet.
Use a strap if needed.
Relax your chin to the floor and release tension in your glutes.
Inhale deeply, lifting your body into position.
Hold the pose for a few breaths, then release.
Balasana ~ Child Pose
Problem: Overwork, fatigue, and anxiety can leave you feeling off balance.
Solution: Calm and energise the body while lengthening and stretching your spine, hips, thighs, and ankles.
How To:
Start on your hands and knees.
Keep your big toes touching and spread your knees wide.
Rest your bottom on your heels.
Exhale, bow forward, and rest your forehead on the floor.
Extend your arms ahead of you, releasing tension.
Focus on deep, steady breaths.
Uplifting From the Inside
To further uplift yourself and deal with modern-day stressors, take a quiet moment with a cup of Turmeric tea. Turmeric combats inflammation, reduces tension, and prevents muscle fatigue. It is a vital part of our Taka teas and blends, supporting your health in every sip.
The Taka Tea(m)!
