Yoga is a phenomenon that is non discriminatory – anyone can practice it as long as they are ready to invest a little time and knowledge in how to do it properly. In order to prepare both the mind and the body for the exercises, you need to warm up your muscles and joints by doing some mild stretching. After the muscles are well stretched and ready for the exercises it is time to set your mind in a state of readiness. Spend a few minutes sitting in complete silence, trying to ignore any outside stimuli or interferences. This will allow you to go deeper into your soul and prepare mentally for the exercises you are going to attempt. Deep breathing is also necessary at this stage as it will further your state of readiness.Before you start you should know that there are seven types of movements involved in the exercises. They are the generalized actions that your body can perform: rotation, abduction, adduction, extension, flexion, hyperextension and circumduction. All exercises are either using one or more of these basic movements.
Steps in Yoga Exercises:Performing the asanas requires you to know the three stages that are characteristic for each pose. You need to get into the pose, hold it and perform the actions and then finish the pose. Continuity in performing the exercises is essential, as this will lead you to a final result that has gone through all the muscles and body parts.
Here is the order in which the yoga exercises should be performed in order to maximize their positive effects on your body and spirit.
* Start with the Corpse Pose in order to get ready for the following exercises.
* Charge your body with energy while sitting in the Easy Pose.
* The flexibility of your neck has to be maximum, so try to perform some neck exercises before moving forward.
* The Shoulder lifts further the relaxation of the neck muscles while also increasing the flexibility of your shoulder and deltoid muscles.
* The Sun Salutation prepares the body for the asanas by blending a dozen positions that are performed in a fluent manner.
* It is time to move on to the lower part of your body. Leg Raises are necessary in order to strengthen the lower back muscles, which are accountable for your equilibrium and body balance. The leg raises also help you develop stronger abdominal muscles.
* The Head Stand aids circulation as gravity is reversed. Those areas of your body that don't normally get good circulation are now improved by this pose.
* The natural follower of the head stand is the Shoulder Stand, which works in a similar way, relaxing and strengthening the neck and deltoid muscles.
* Three successive exercises that strengthen the back are the Bridge, the Fish and the Plow.
* Try doing the forward bend in order to increase the stimulation of your nervous system and tone your overall body condition.
* The final corpse pose is great for ending this exercise succession and you should allow your body some time to 'cool off' after the exercises.
Yoga Exercise Benefits:
Yoga as we all know it is aimed to unite the mind, the body, and the spirit. Yogis view that the mind and the body are one and that if it is given the right tools and taken to the right environment, it can find harmony and heal it. Yoga therefore is considered therapeutic. It helps you become more aware of your body's posture, alignment and patterns of movement. It makes the body more flexible and helps you relax even in the midst of a stress stricken environment. This is one of the foremost reasons why people want to start Practicing Yoga - to feel fitter, be more energetic, and be happier and peaceful.
o Sympathetic Nervous System dominates
o Cortical regions of brain dominate
o Rapid forceful movements
o Increased muscle tension
o Higher risk of injury
o Moderate to high caloric consumption
o Effort is maximized
o Fatiguing (breathing is taxed)
o Imbalance activity of opposing groups
o Competitive, goal-oriented
o Awareness is external (focus is on reaching the toes, reaching the finish line, etc.)
o Boredom factor
Summary:
Yoga Aasanas or positions are the best among all exercises for toning muscles, lubricating joints and massaging the body. Yoga postures bring physical as well as mental stability, health and vigor. These Asanas were developed thousands of years ago and have evolved over centuries. They work wonders in keeping the body healthy and the mind peaceful. Asanas exercise the nerves, glands, ligaments, and muscles. In other words, yoga exercises are the most comprehensive method of self care
