Connection of Yoga with Mind

The term "asana" refers to yoga poses or posture, and "prana" means breath. The different practices include vigorous breathing exercises, sometimes called "pranayama," others merely bring an awareness to the breath.

The meditative aspect of yoga is often achieved through an individual's mental focus on the asana and prana. This is frequently referred to as "moving meditation," though a yoga instructor may also dedicate a segment of class solely to a still meditation, usually practiced in a comfortable cross-legged position. In the latter instance, imagery may be used.

Regardless of the method of meditation employed, when the mind quiets down, when we learn to tune out the past, the future, and the stressors of the world and become aware of the present moment, it can do wonderful things for the body. "Yoga is definitely a way of getting to that point," says Joan Furman, M.S.N., R.N., and Holistic Nurse Practitioner in Nashville, Tennessee. But how do the stressors of the world physically affect our lives? "First of all, we know that the communications between body and mind are instantaneous. As soon as the mind has thought or feeling, there is an immediate and corresponding reaction in the body that pervades the entire system. Stress, whether chronic or acute, produces biological changes that are not only damaging, but can be deadly for anybody," says Furman, "especially someone whose immune system is compromised." Enough said.

With all this stress, tuning out the world through yoga, even for a few minutes, can be difficult. "To support the yoga practices, we need sangha, a community of like-minded people. This is especially true in healing, when pain and depression can so easily interfere

It is believed that one of the most important things that yoga and meditation can do is assist in reducing stress. "Meditation can calm the mind," he says. "That enables us to focus on the things we want to do, like healing." Though onerecognizes the existence of bodily stress, focus should also be on eliminating stress in the mind, and with effort, it is possible to experience a sense of peace that in ways is far deeper than that of the physical level.

Asana is performed with a lot of attention to anatomical detail. Attention is constantly drawn to alignment and different areas of the body we are focusing on. Through the physical body you can quiet the mind. Some of the poses are chest-expanding, often referred to as "open postures," and require some type of prop, such as a bolster or chair.

One theory underlying open postures is that the breath flows deeper and more naturally than in other postures. The props are used to assist students in accomplishing or holding a posture. You don't just fall into this system of yoga; there is a real way to do it. The practitioners  gain a real sense of well-being and control over their bodies through the postures. This carries over to their daily lives.

Yoga For Inflexible People

Steps for Yoga for inflexible people

Yoga stretching can provide you the desired flexibility but it takes time and you should have strong determination to do regular yoga practice. For improving the flexibility at a faster rate, you can practice the asanas to increase flexibility at least two times a day.

yoga for inflexible people

If your age is less, getting your flexibility back will be easier. Practice yoga stretches for 15 to 30 minutes, at least two times a day.

Flexibility improvement depends equally on your mental determination, diet and your yoga practice.

Yoga stretches should always be gradual and gentle.

Hold each stretch in a static position for 10 to 20 seconds or 2/3 yogic breaths, allowing the muscle to lengthen slowly. Stretch only to the point where you feel comfortable. If it hurts, stop. Gradually over a period of time, increase the duration of stretch up to 30 seconds and stretch your body slightly more each time.

Also increase the number of repetitions gradually. Do not hurry. Do the movements slowly while concentrating on the body part getting stretched.

Warm up first before starting stretching. Warm muscles, tendons and ligaments are more flexible and stretch more easily; stretching cold muscles can cause injury.

After the yoga asanas, do rhythmic breathing for 10 minutes at least. In the end, relax in shavasana (lying down with hands beside you and palms facing up) for 10 minutes.

So we start with easy asanas, which you are able to do comfortably.

Then you must follow this yoga sequence for three to four weeks to tone up the body before concentrating on specific asanas to improve flexibility. Listen to what your body is telling you. As you grow stronger and more flexible, the body will fall into the asanas easily.
If your body is not balanced doing specific yoga poses for flexibility it will not help.

Do not attempt to stretch your body beyond limits as this may result in yoga related injury.

Listen to what your body is telling you. As you grow stronger and more flexible, the body will fall into the asanas easily.

Your flexibility will improve with practice of yoga asanas, but to see appreciable improvement you have to do regular practice for six to eight weeks.

Flexibility will improve once your weight is controlled and toxins are removed from our body and you will feel lighter.

Take control of your diet. Avoid tea, coffee, sodas and all types of junk food. Include more leafy vegetables in your diet, and eat raw vegetables as salads.

This type of simple food will be easy to digest and the energy can be used for more exercise. Also, you will be able to reduce weight.

You should be regular in your yoga practice. Take proper sleep.

After your body is conditioned, we will start the focus on asanas for inflexible people. Do yoga two times a day or do more repetitions. Whenever possible in the day, sit on your yoga mat in sukhasana or vajrasana. You can sit in vajrasana even after taking meals.

After dinner sit in vajrasana until you feel comfortable. If you can eat simple nutritious food, yoga for inflexible people exercises can tremendously improve your flexibility.

You can expect good results in four to six weeks. But remember, be regular and call me if you need any guidance.

Yoga for relief from Headache

Adherents to yoga as a remedy for migraines have stated that the frequency of their headaches lessens significantly when yoga is done on a regular basis. Plus, the simple action of yoga as a form of exercise has been shown to increase endorphins. Since exercise typically makes people happier, they are more likely to be able to deal with their headaches rather than have their lives taken over by them.

As long as a man or woman is healthy enough to engage in regular yoga classes and regimens, there’s no real reason to avoid it, even if the exerciser has a headache. At the very least, yoga can distract the mind from the pain of the headache, and that might just be enough to help get through the day. It’s much better than popping pills or feeling out-of-control.

75 percent of all headaches stem from muscle tension in the back of the neck, and yoga can lessen the stress in that area. Breathing exercises, known as pranayamas, are also recommended for tension headaches.

Practice yoga poses to help get relief from headache are :

Cat Pose :

Rest on your hands and knees, with your belly facing the floor.

Inhale deeply.

Exhale and pull in your abdominal muscles, tailbone, and butt.

Pressing down on your hands, press your back toward the ceiling so your spine rounds.

Seated Forward Bend / Paschimottanasana :

Sit up straight with your legs together, stretched out in front of you. Point both feet straight up towards the ceiling.

Be sure you are sitting straight up on the sitbones with your spine straight. Many people benefit at this point by removing the flesh from underneath the sitbones so as to help remove curvature in the spine.

Inhale, and stretch your arms up over your head. Following the direction of your hands, at the same time lengthen the entire spine upwards.

Exhale and bend forward from the hips keeping your spine as elongated as possible and reaching towards your feet with your hands as you come down.

If you can reach your feet, the ideal hand position is to wrap your index fingers around the big toes, with the thumbs resting on tops of the big toes.

If you cannot reach your feet yet, let your hands fall comfortably on top of the shins or thighs, or alongside the legs on the floor, or wherever they can comfortably rest.

For this posture, try to avoid a lot of curvature in middle part of the spine. It is best to keep the back more straight, although not rigid, and bend from the hip area.

Be sure to keep the feet pointed straight up towards the ceiling and together.

Once in position, you can gently pull with the arms on the feet or legs, stretching the head more towards the feet and giving an additional stretch to the spine and backs of the legs.

As you continue to hold the posture, relax as much as possible, especially in the shoulders and hips. With each exhale let your breath do the work - ideally the abdomen should fall closer toward the thighs, the chest toward the knees and the head towards the feet.

Hold the asana for 30 seconds at first and work up to 5 minutes or more.

Child’s Pose / Shishuasana :

Start in a kneeling position.

Drop your butt toward your heels as you stretch the rest of your body down and forward.

In the fully stretched position, rest your arms in a relaxed position along the floor, rest your stomach comfortably on top of your thighs, and rest your forehead on the mat.

You should feel a mild stretch in your shoulders and buttocks and down the length of your spine and arms.