Yoga is a spiritual discipline that brings harmony between mind and body. It’s a powerful tool that teaches us to live a life of balance, peace, harmony, strength and flexibility in all levels. It deepens our connection to the body, mind and spirit, supporting us in living and loving long, vibrant, happy, healthy and fulfilling lives.

Yoga consist of physical postures (asana) and movement, breathing techniques (pranayamas) and meditation. It motivates you for a healthy lifestyle, eating habits, mental attitude .

Yoga is accessible to all, whether you are old or young, injured or unfit, supple or inflexible, male or female. You just need correct guidance and motivation.

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Benefits of yoga on health

1. It improves strength, balance and flexibility. Deep breathing and slow movements increases blood flow and warn up muscles. Holding a pose can build strength.

Example-: TREE POSE – Also called as Vrikshasana .

· Stand straight with both of your feets in full contact with the ground and weight equally distributed on them .

· Now start to shift weight to one leg and lift the other off the floor. The leg on the floor should be straight and avoid locking of knee.

· Now bend the lifted leg and bring the sole high onto your inner right thigh

· Press the foot into your thigh and your thigh back into your foot with equal pressure. This will cause squaring of hips .

· Concentrate on a fixed point which will help you to maintain your balance.

· Take 5 to 10 breaths, then lower your foot to the floor and do the other side.

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2. Relieves back pain. Yoga eases pain by stretching and also improves mobility in people with lower back pain

Example-: Cat – cow pose

· Keep your hands and wrist directly under your shoulders and knees below your hips. Place your shins and knees hip-width apart. Keep your spine in neutral position.

· Cow Pose: As you inhale drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. Move your shoulders away from your ears .

· Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back. Release the crown of your head toward the floor, but don’t force your chin to your chest.

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Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright

3. Eases arthritis symptoms. Gentle yoga helps decreasing discomfort of tender, swollen joints for people with arthritis.

4. Improves health of heart: Practicing yoga regularly reduces levels of stress of body-wide inflammation. It also maintains excess of body weight and blood pressure.

Example-: Downward dog pose

· Start with all fours limbs on floor position, with your hips above your knees and shoulders above your wrists.

· Bring your hands slightly forwards of your shoulders.

· Try to create a suction cup in the middle of your palm by pressing through the outer edges of the palm, the base of the fingers and the fingertips. This is called Hasta Bandha.

· Create a spiral action in your arms by rolling your upper arms away from you and your forearms spiraling inwards.

· As you exhale, engage your lower belly drawing the navel back to the spine. Press through your hands and lift your hips back and up to bring yourself into an upside-down V pose.

· Keep your knees bent at first as you find length in your spine.

· Maintaining length in the spine, ‘walk your dog’ by alternately bending and straightening your legs. Eventually bringing both heels towards the floor. They do not have to touch the floor.

· Stay for 5 breaths.

· To come out of the pose, bring your knees back down to the floor and come into Child’s pose or transition into a lunge by stepping one foot towards your hands.

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5. Provides relaxation and improves sleep schedule. Consistent bedtime yoga routine helps you to get in the right mindset and prepare your body to fall asleep.

Example-: Leg up to the wall pose

· Start by setting up a cozy space around a wall

· Then bring your hips as close to wall as possible.

· Walk your feet up the wall until your body is in a L-shaped position.

· Your body should be fully relaxed and you can make adjustments for the same.

· Focus on your breath – try elongating your breath, taking a deep, slow inhale through your nose and a deep, slow exhale through your nose.

· Try to stay in this position for at least 10 – 15 minutes for optimal benefits.

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6. Builds bone density . Supporting your weight during yoga pose helps building up bone density.

7. Nourishes the skin . Sweating improves circulation bringing in oxygen and nutrients ruch blood to skin cells .

Contraindications!!!

· Pregnancy – Pregnant women should not practice rigorous asanas , advanced core strengthening , inversions ,intensive backwards ,poses that compress the abdomen or extreme twisting should be completely avoided.