What Is Yoga /Top Best Yoga For Beginner To Try At Home

 What Is Yoga:

Yoga means union. Etymologically, it is connected to the English word, yoke. Yoga means union with God, or, union of the little, ego-self with the divine Self, the infinite Spirit.

Definitions of Yoga:

Oxford Dictionary:   A Hindu spiritual and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practiced for health and relaxation. 

Merriam-Webster: 1: a Hindu theistic philosophy teaching the suppression of all activity of body, mind, and will in order that the self may realize its distinction from them and attain liberation.

  2: a system of physical postures, breathing techniques, and sometimes meditation derived from Yoga but often practiced independently especially in Western cultures to promote physical and emotional well-being.

•  Yoga is an art as well as a science, It is a science because it offers practical    methods for controlling body and mind thereby making deep medication possible. And it is an art for unless it will yield only superficial result.
• Yoga,worth primarily with energy in the body, through the science of Pranayama,or energy-control. Prana means also breath-control, to still mind and attain higher states of awareness.                                                                            

• Branches Of Yoga:   Each “branch” of yoga represents a different focus and set of characteristics.The six branches are:                                                         

1.  Hatha yoga: This is the physical and mental branch designed to prime the body and mind.
2.  Raja yoga: This branch involves meditation and strict adherence to a series of disciplinary steps known as the “eight limbs” of yoga.
3.  Karma yoga: This is a path of service that aims to create a future free from negativity and selfishness.
4. Bhakti yoga: This aims to establish the path of devotion, a positive way to channel emotions and cultivate acceptance and tolerance.
5. Jnana yoga: This branch of yoga is about wisdom, the path of the scholar, and developing the intellect through study.
6. Tantra yoga: This is the pathway of ritual, ceremony, or consummation of a      relationship.                                                                                                                                                                                                                                                                                                                                            

• Physical benefits:

• “The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” explains Dr. Nevins. “Yoga can also lower blood pressure and reduce insomnia.”
• Other physical benefits of yoga include:
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1. increased flexibility
2. increased muscle strength and tone
3. improved respiration, energy and vitality
4. maintaining a balanced metabolism
5. weight reduction
6. cardio and circulatory health
7. improved athletic performance
8. protection from injury

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• The Essential Yoga Poses for Beginners: Yoga is comprised of 300 poses and it’s definitely not easy to be able to master all of them. If you’re randomly picking up a complex one while leaving the simplest one behind, it might seem impossible. Thus, start by choosing the simplest ones, keep yourself regular with the practice, and let your body the increasing difficulty levels of yoga poses with the steady flow.

• Give yourself enough time to master the basics and challenge yourself with difficult once slowly. That’s all!                                            
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1.Downward Facing Dose (Adho Mukho Svanasana):  This pose is similar to the posture of a dog bent forward, hence the name meaning down-face-dog.

 This is very easy to learn pose and beginners can practice it daily with zero side effects.                  

• This pose stretches hamstrings,chest and strengthen the spine,providing additional blood flow to heads.
• Sit on heels,stretch your arms forward on mat and lower your head and press your heel gently toward floor. 
  
• Lift your tailbone and press your butt up and back ,turn your gaze to your navel.
• Your head should be between your arm and back should be flat.
•  Hold the posture for few seconds or for 5-10 breaths.                                                                                                                                                                                                   
  
  
            

2. Tree Pose (Vrikshasana):  It improves your balance and strengthen your legs and back. 

• Place your right foot high up on your left thigh, the sole of foot should be flat and place firmly and your right thigh facing down toward the ground at 45 degree angle.
• Once you've found your balance,lift your hand in prayer position inn front of your chest.
• On an inhalation raise your arms over head and bring your palms together.
• Ensure that your spine is straight and hold for 30 seconds.

• Slowly exhale bring your hands down and release your right leg.
• Now switch sides and repeat it with other leg.

                             

  3. Child's Pose:   This calming pose is a good default pause position. You can use child’s pose to rest and refocus before continuing to your next pose. It gently stretches your lower back, hips, thighs, knees and ankles and relaxes your spine, shoulders and neck.                                                                                               

• Bend your knees and sit on your heels comfortably.
• Keep your hip on your heel on mat and bring your hand forward by your side.
• Press your thigh against your chest hold the pose and breath lightly.

4.Cobra pose (Bhujangasana):   This one will strengthen the lower back muscles while cushioning the spine, triceps and opens the chest to promote the inhalations. It also makes the spine flexible.  

This is a highly recommended pose for the beginners as it helps in building up stamina for higher level postures and tones the upper body.                               

• Lie face down on the mat with thumbs directly under shoulder,leg extended with top of your feet on floor.
• Lift your waist and raise your head while inhaling in.
• Keep your elbows straight and make sure you put equal pressure.
• Once a comfortable height is achieved press thigh, hip and toes against each other.
• Exhale while coming back to your place.

 

5.Triangle Pose (Trikonasana) :  Triangle, which is a part of many yoga sequences helps build strength in the legs and stretches the hips, spine, chest, shoulders, groins, hamstrings and calves.  It stretches the legs and torso, mobilizes the hips and promotes deep breathing, leaving one with enlivening effects. 

• Stand with your foot 3 feet wide apart.
• Stretch your right foot 90 degree and left foot 45 degree while keeping the leg closer to the torso.
• Extend arms out to sides, then bend over your right leg.
• Allow your right hand to touch the floor or rest on your right leg below or above the knee, and extend the fingertips of your left hand toward the ceiling. Turn your gaze toward the ceiling.
• Hold for 5 breaths. Switch sides; repeat.                                                                                                                                                                                                                                                                           

Avoid this pose if you have a headache or low blood pressure.

Be mindful: Keep lifting your raised arm toward the ceiling. It helps keep the pose buoyant.

A note : Trying too hard often leads to injury.

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