My last blog was about making up my mind to make Yoga a part of life and the preparation for the same. As someone once said “everything begins with a thought”, so, for me the thought has come, preparations were made and the next step was to actually begin and step on my mat with confidence (And the mat being the only equipment needed to begin Yoga).
To begin with, every morning we start with chanting of mantra “OM” and a prayer for the well being of the world and the whole humankind while sitting in Padmasana. It is said that chanting Om creates a positive vibration and purifies the environment around us. For me, this first step these days has become synonymous with beginning a day with a happy mindset and lots of positive vibes. It makes me feel that this day today is going to be a great day.
Easy Yoga asanas for beginners
To begin with I would suggest doing some simple warm up sequence like rolling your neck, twisting arms, ankle rolling etc.
The Tadasana or Mountain pose has a simple version and an advanced version. Here I am writing about the advanced version which I practice.
· Stand straight with hands hanging alongside your body and keep some distance between feet.
· Now interlock your fingers and while deep inhaling raise your both the arms upwards with palms facing the ceiling.
· Raise your heels and stand on your toes. Now the whole body from toes to fingers will be in one alignment. Feel the stretch in your body from feet to fingers of arms.
· Hold this position and your breath for 30 seconds.
· Now while exhaling release your pose to come to the starting position.
· Repeat this for 5 times.
Benefits of Tadasana (Mountain Pose)
· It is considered one of the best Yoga poses to increase height of growing children.
· It is good for nerves and muscles as this asana gives optimum stretching to nerves and muscles.
· It also improves balance and enhances concentration and alertness.
· The Asana strengthens the toes, ankles, knees, abdomen, glutes and the lower part of the legs. It is also effective in treating backache.
2. Vrksasana (Tree pose): As the name signifies while doing this asana one should be as steady as a vrksa which is a Sanskrit word meaning tree. While doing this pose imagine yourself rooted to the ground as a tree.
Stand straight with hands hanging alongside your body in the Tadasana pose.
Shift your weight slightly on the left foot and slowly start bending your right knee.
Clasp the right ankle, open your hips, and slowly bring the foot up and place the sole against the inner left thigh.
Once you are balanced, take a deep breath in and slowly open and stretch your arms and gracefully raise your arms over your head from the side and clasp the hands in a ‘namaskar’. mudra (Hand folded pose).
Keeping the spine straight, and steady your gaze on a fixed object which will help in maintaining the balance.
Now slowly exhaling, bring your hands down, and gently release your right leg.
Repeat the same with the left leg.
Benefits of Vrksasana(Tree pose)
This pose stretches the legs, back and arms and opens up the hip.
It helps to bring balance and equilibrium to your mind.
It helps improve concentration.
3. Trikonasana (Triangle Pose): The literal meaning of Trikon is ‘Triangle’ and the body is brought into the posture of a triangle and hence the name ‘Trikonasana’.
· Stand upright and straight. Now separate your right feet comfortably and turn the foot out 90 degrees.
· Slowly separate the left leg and turn the left foot in by 15 degrees. Keep both the feet wide part at a comfortable distance (about 3 ½ to 4 feet) and align the centre of the right heel with the centre of your arch of left foot.
· Ensure that the feet are pressed firmly on the ground and the weight of the body is equally balanced over them.
· Inhale deeply and raise your arms in straight line keeping parallel with the ground.
· Slightly shift your body waist up towards the right and while slowly exhaling bend the body to the right, downward from the hips, keeping the waist straight and rest the rigt hand on right ankle.
· Stretch the left arm slowly towards the ceiling, in line with the shoulders and turn you head to the left, eyes looking at the left palm. Continue deep breathing and hold the pose with maximum stretch and a steady body to the count of 20 to begin with.
· Slowly, while inhaling, come up, bring your arms down to your sides and get back to the pose in the beginning.
· Repeat the same on the other side.
· I repeat this asanas to a set of three as of now.
Benefits of Trikonasana(triangle pose)
This asana strengthens the legs, knees, ankles, arms and chest. It also increases the equilibrium of mind and body. It also is effective giving relief to back pain.
Friends, I believe a healthy body and an equally healthy mind is the most beautiful gift one can give to self. My taking up of this step is the first step towards preparing this gift for myself. Even now while I am writing, I can feel a slow shift in my life as I am becoming less anxious, less tired, more calm, and a tad more satisfied with myself and with the world as whole.