Practicing yoga for health and longevity doesn’t require fancy equipment or a significant investment. All it takes is a desire to improve your well-being and a willingness to commit a mere 15-20 minutes in the morning and evening. This modest time investment is a small price to pay for the rewards of enhanced health and sustained youthfulness.
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Healthy Back and Correct Posture
Maintaining a healthy spine is a fundamental aspect of yoga practice. A healthy spine is essential for smooth movement and, in the long run, it helps to reduce fatigue and slow down the aging process. You can achieve this by focusing on your posture in various positions, including standing, sitting, lying down, and moving. Incorporate Marjari Asana (cat stretch), Vyagrasana (tiger pose), and Shashankasana (child’s pose) into your morning routine to promote a healthy spine and correct posture.
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Joint Mobility
Flexibility and joint mobility are vital for the free flow of energy throughout the body. Observe children, who seem to be perpetual motion machines, running and jumping with endless enthusiasm. As we age, this enthusiasm often wanes, replaced by inactivity, boredom, and laziness. In yoga, joint mobility is considered a determining factor of one’s biological age. Even those who are less active can perform joint exercises, even while lying in bed upon waking. These simple exercises can provide significant benefits.
In my morning practice, I include Gulf Naman, Gulf Chakra, and Padanguli Naman—movements for the feet and toes lasting for just 5 minutes. This sets a positive tone for the day.
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Breathing
Pranayama, the practice of controlling the breath, has a profound impact on the body and mind. It induces relaxation, increases lung oxygen supply, and strengthens the diaphragm muscles. By practicing diaphragmatic breathing in Makarasana (crocodile pose) for 15 minutes each morning, you can reap these benefits.
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Classic Hatha Yoga Asanas
Hatha yoga employs a core set of 12-15 asanas, or poses. These poses are the building blocks for achieving health, beauty, strength, and flexibility. It’s important to select asanas that align with your natural constitution, age, physical and emotional health, and psychotype. Overloading yourself with too many asanas can lead to physical strain and mental resistance. In my daily practice, I start with 500 ml of warm water, followed by a set of digestive system exercises comprising 5 asanas, with 8 repetitions each. These include Tadasana (palm tree pose), Tiryaka Tadasana (swinging palm tree), Kati Chakrasaea (twisting), Tiryaka Bhujangasana (cobra twisting), and Udarkarshanasana (twisting and stretching of the abdomen).
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Sequence and Progression of Asanas
Rather than focusing solely on perfecting classical asanas, it’s essential to embrace your body as it is. Tantra yoga teaches us to admire our bodies and gradually progress in the practice of classical poses in a patient and satisfying manner. Avoid the trap of performing asanas for the sake of ego or self-admiration, which can lead to injuries and lengthy rehabilitation. Enjoy the process, and remember that an asana is a pose you’d want to hold indefinitely.
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Flexibility and Strength
Through practice, you may discover differences in your body’s flexibility and strength. Embrace these differences and work to transform weaknesses into strengths. By following a well-structured routine, you can leverage muscle strength to improve flexibility or vice versa. It might sound challenging, especially if you come from a competitive sports background, but the key is acceptance. Do not push yourself to the point of exhaustion; instead, release tension and accept your body as it is. Weakness can become strength, and strength can become a weakness at any moment.
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Mindful Relaxation – Yoga Nidra
Yoga Nidra, practiced in Savasana (corpse pose), is a powerful tool for relaxation and stress reduction. Although beginners often find Savasana the easiest pose, it’s anything but that. I realized this during a Yoga Nidra training course in Rishikesh, where I spent hours lying on a hard floor, staying conscious, and resisting the urge to fall asleep. Yoga Nidra is especially valuable in our stress-filled world, and it can be done before bedtime. Incorporate it into your daily routine, and you’ll enjoy the benefits of improved health and a youthful outlook on life.
To start your day, dedicate time to diaphragmatic breathing (5 minutes), joint warm-up exercises (5 minutes), posture exercises (5 minutes), and 2-3 asanas (10 minutes). Conclude your practice with Shavasana (5 minutes). In the evening, consider practicing Yoga Nidra for a restful night’s sleep. These seven secrets of yoga hold the key to a happy, healthy, and youthful life. Embrace them, and let your journey to wellness begin!
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