If you are like me, who do not get time to go for a run or join the gym then try doing yoga at home. Let us face it, not everyone can hit the gym or jog on a specific schedule as everybody leads a different lifestyle. But by incorporating yoga in your lifestyle, anyone can lead a healthy life.
So read on to know the advantage of yoga at home, including few yoga asanas and breathing exercises.
Pros of Doing Yoga at Home
Well, the advantage of doing anything at your home is that it's home. You can work according to your own schedule.
Similarly, practicing yoga at home gives you the freedom to choose your time, space and duration. You can practice at morning, noon, evening or at night. You can practice for just 20 minutes or for 45 minutes to one hour.
Asanas to Practice at Home
Among lots of yoga poses or asanas, there are some poses that you can practice at home very easily. These poses will help you to maintain a healthy life. Some important yoga poses are given below.
Garland Pose seems to be a very basic yoga asana but it affects multiple body parts and functions. It is also known as Malasana.
- Stand with your feet a few inches away from each other
- Gradually, take a squat position
- Now exhale and incline in order to get your torso snug between your thighs
- As taking Anjali Mudra position (Salutation Seal), ensure that the elbows put some pressure on your inner thighs
- Press your inner thighs next to your torso
- Extend your arms in a way that the shins will reach near your underarms
- Hold the pose for 10-12 seconds, and exhale before returning to the original position
Out of the several benefits of Garland Pose, some of them are mentioned below.
- stretches the sacrum and hamstrings
- assists to improve posture
- makes the lower back, knees, and ankles flexible
- tightens the inner thighs and hips
- cleanses the body system by eliminating toxins
The Child’s Pose is well-known as Balasana. It is a crucial asana that helps to level up the yoga practice.
- Kneel down and sit in a way that your hips touch your heels
- Bend forward slowly and while exhaling, place your torso between the thighs
- Make the arms extend to the front with the palms on the ground
- Try to press your belly against the ground and the chest against the thighs
- carry on breathing slowly and deeply
- Hold the position for 10-12 seconds and return to the initial pose
- Do again at least 6-8 times
The Child’s Pose-
- stretches the shoulder and the back
- massages the internal abdominal organs
- facilitates digestion
- helps to pacify mind and body
Regular practice of the Camel Pose releases heart chakra (Anahata). It allows great life energies to flow through the body. It is also called Ustrasana.
- Go down on your knees and keep your spine erect
- Keep your legs hip-width away from each other
- Ensure that the toes are pointing towards the back and resting on the ground
- Turn the thighs in inward direction while keeping your hips over your knees
- Inhale and start bending backward slowly
- Exhale and put palms of your right and left hand correspondingly on heels of your right and left feet
- Ensure not to overstrain your arms or legs with your bodyweight
- Hold this position as long as you can
- After it, smoothly return to your initial position
Some of the benefits of the Camel Pose are that it:
- boosts blood circulation
- helps to process all the covered up feelings and emotions
- prevents hypertension and tries to keep your heart healthy
- improves body posture and helps in shaping up your body
- assists to expand the brain and body
Cow Pose is good for those who work in the office on computers or any job in sitting position. It is traditionally known as Gomukhasana.
Go down on your knees. Just over your left knee, cross your right leg above your left leg
- Put your right foot’s top on the ground next to the left ankle
- Exhale and sit toward the back against your heels while keeping the thighs and feet as one
- Get your left arm straight up, bend your elbow while carrying your left hand to the backside of the neck
- Lift your right arm, bend the elbow and take the arm up and hold onto both the hands
- Make certain that right elbow is pointing upwards and the left elbow downwards while smoothly drawing your arms in opposite directions
- Hold the posture for few breaths, then exhale and return to the initial position
- Repeat again switching the legs and arms
Cow Pose has several advantages of its own. This asana-
- massages the muscles of the body
- improves the flexibility of the spine
- stretches arms, shoulders, ankle, hips, chest, and triceps
- improves the functioning of kidneys
- relieves stress and mental tension
- strengthens the body while making it flexible
Dancing Pose, also known as Natarajasana, is one of the quite challenging poses for an intermediate yoga practitioner. This asana tests the strength of the spine and body balance.
- Take the position of Tadasana
- Inhale, raise the left foot in a way that the heel is positioned towards the left side of the hips and your knees are bend
- The whole body weight ought to be on your right foot
- Now exhale and bend your knees slightly more to make your upper body parallel to the ground
- Next, lengthen your leg upward and look straight
- Hold the pose for few breaths and then come back to tadasana pose
- Repeat the same procedure with the other side
- Do at least 6-8 sets
Among the various advantages of practicing Natarajasana, some are mentioned below.
The Dancing Pose-
- stretches abdominal organs
- stimulates digestive organs
- helps to alleviate fatigue
- improves body posture
- enhances metabolism
- strengthens ankle, chest, hips, and legs
- helps in weight loss
Breathing exercises or Pranayama play an important role in yoga practice. It increases the oxygen level in our body and makes the human body more efficient. It has an effect on the functioning of the heart and brain too. Pranayama is extremely helpful to level up the yoga practice.
Therefore, including some breathing exercises, as given below, in your regime will be very beneficial to your health.
Kapalbhati Pranayama is one of the poses that do not need much effort to practice it. Yet it is a very significant breathing exercise for women.
- Sit down in Padmasana or the Lotus Pose
- Put your palms on the knees and keep the spine erect
- Now breathe in deeply through the nostrils, and fill your lungs with air
- Subsequently, breathe out deeply and forcefully through the nostrils. You must experience the pressure against your abdomen
- Do this continuously for at least 18-20 times per round
- Practice 8-10 rounds
Kapalbhati Pranayama has multiple benefits. It-
- improves the functioning of respiratory organs
- advances the working of liver, kidney, and organs of the digestive system
- helps in intestinal problems
- is considered extremely helpful in PCOS and heart problems
- gives glowing skin
- lessens day-to-day stress
Anuloma Viloma is one of the most prominent breathing exercises. It cleanses the nervous system and detoxifies the body.
- Take padmasana position and keep your hands in your knees
- Block your right nostril with the right thumb and inhale slowly through the left nostril
- After few seconds, close your left nostril with the ring finger without unblocking the right nostril
- Hold your breath for few seconds
- Let go the thumb from your right nostril and exhale through it
- Remember to take a break prior to breathing in again through the same side
- Repeat the process with the left nostril.
- Carry out a complete cycle of inhalation and exhalation from both the nostrils
- Do at least 8-12 cycles every day
Anuloma Viloma has more than a few advantages. Other than cleansing the system, it also prepares the mind for meditation. Also, Anuloma Viloma-
- keeps the mind sharp
- improves lungs efficiency
- aids in respiratory-related illnesses like asthma and bronchitis
- helps to cure stress, anxiety, and depression
- strengthens the nervous system
In today’s unstoppable world, yoga gives relaxation, comfort, peace and soothes our soul. It takes care of us emotionally, physically, and mentally. Therefore, doing yoga at home is an ideal step towards a healthy and balanced life.