Yoga For Beginners To Increase Positivity And Holistic Health

HEALTH
YOGA FOR BEGINNERS TO INCREASE POSITIVITY AND HOLISTIC HEALTH
 By Karthika Thomas
 Counsellor/yoga instructor at Mind For Life
A beginners guide to yoga and the associated health benefits for your body and mind

Do you feel flustered about everything that is happening in 2020? Do you wonder if you will ever be happy during these uncertain times? Do you wish for all your negative thoughts to go away and make way to an optimistic future?

Everyone is entitled to be happy. So, what if there is a pandemic and uncertainty surrounding us. Staying positive and having an optimistic outlook towards the present and the future will help you stay away from negativity and difficult emotions that can affect your health and daily activities.

So how can we increase positive thought flow within us?

The traditional yoga practice presents over 3000 years of prevalence, heritage, and philosophy. According to Patanjali’s Yoga Sutras (A classic text), yoga has therapeutic benefits in healing the mind and body where healing happens faster with a positive mind-body state that is achieved through sustained practice (Woodyard,2001).
Several researchers and yogic scholars have shown evidence on the therapeutic benefits of regular yoga practice. Surya Namaskar or sun salutation is the core element in Yoga, that has innumerable benefits with continued practice. The primary benefits of practicing Surya Namaskar includes:
 
Several researchers and yogic scholars have shown evidence on the therapeutic benefits of regular yoga practice. Surya Namaskar or sun salutation is the core element in Yoga, that has innumerable benefits with continued practice.The primary benefits of practicing Surya Namaskar includes:
  • Increased immunity
  • Increase in energy levels
  • Improved blood circulation
  • Increased concentration
  • Enhanced positivity or positive outlook
One cycle of surya namaskar has 24 different yoga poses (12 poses account to half cycle performed on one side). The half cycle of surya namaskar has the following asanas:
  • Pranam asana (Palms faced in front of the heart chakra. Inhale and exhale).
  • Hasta Utthanasansa (Lift arms up, inhale and bend back as much as possible)
  • Padahastha asana (exhale, bend forward from pelvis and touch the floor with palms, knees are straight and forehead pushed towards the knees)
  • Ashva Sanchalan asana (hold your breath and bring knees down, chest down with shoulder touching the floor, elbows towards the body, and chin does not touch the floor)
  • Padahastha asana (exhale, bend forward from pelvis and touch the floor with palms, knees are straight and forehead pushed towards the knees)
  • Ashtanga pranam asana (Downward dog, exhale and push pelvis towards the ceiling, heels touching the floor, shoulders pushed towards the floor while the back is straight)
  • Bhujangasana (Inhale, bend back and look up with navel, pelvis, and legs on the floor)
  • Adhomukhaswanasana (Downward dog, exhale and push pelvis towards the ceiling, heels touching the floor, shoulders pushed towards the floor while the back is straight
  • Ashva Sanchalan asana (Take right forward in between your palms, back knee down and toe out. Palms fully on the floor, inhale and look up)
  • Padahastha asana (exhale, bring the left leg forward, full palms touching the floor, knees are straight and forehead pushed towards the knees)
  • Hasta Utthanasansa (Lift arms up, inhale and bend back as much as possible
  • Pranam asana (Palms faced in front of the heart chakra. Inhale and exhale).
The Surya namaskar sequence is readily available on the internet for everyone and can be done by beginners. Practicing this flow will instantly result in increased blood flow, improved focus and increased positivity. It is essential to follow the breathing pattern while practicing this flow as it is a form of movement meditation and allows you to focus on your breathing and body movement. In case of injury, discontinue practice and consult a healthcare expert.
So what are you waiting for?
Start a regular yoga practice today to promote a healthier body
and mind that will surely improve your quality of life!

Reference:

Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga, 4(2), 49.https://doi.org/10.4103/0973-6131.85485

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