Yoga is a discipline developed more than 5000 years ago in ancient India incorporating and uniting principles of posture, breathing, and meditation therefore called union of mind, body and soul, which is thought to bring physiologic and psychologic benefits to practitioners.
Characterised as a science of self-study and development of awareness through a series of specific asanas (body postures), pranayama (controlled breathing patterns), and meditation (Dhayana), yoga has been embraced in modern Western settings as a form of exercise and stress reduction.
It’s good to utilise yoga postures as a part of healthy movements, however being more into physical as competition and breaking the principle of Union, modern world is struggling to get the actual and holistic benefits of Yoga and leading towards musculoskeletal injuries and psychological disorders due to imbalance of body, mind and soul.
Unable to being mindful while doing movements and forcefully pretending to become someone else in relation to yoga postures are the major cause of various injuries during yoga postures.
Better will be if we can divide whole routine into parts and incorporate all aspects in our daily regimen.
Starting with balancing the energies of the body by doing some Pranayama (breathing) then moving towards some basic yoga postures which will cater the need of today’s lifestyle of prolonged sitting in one place and finally doing some Dhayana (meditation) to bring back the control and awareness of the body and spend some quality time with self.
Below is a common daily regimen, which anyone can follow as per their capacity.
1- Joint Mobilisation: To bring some fluidity in the joints to release and activate energy points in the body. Make sure all the movements to be done very gently and slowly with mind and body connection.
Some movements which require supervision due to safety are not mentioned below.
- 3 times Ankle Rotation (Anti Clock wise with exhalation) (Clock wise with Inhalation)
- – 3 times Trunk Rotation (with anterior and posterior pelvic tilts)
- – 3 times Neck Flexion and Extension (Flexion with exhalation and Extension with inhalation)
- – 3 times Neck Side movements (Right and Left side, Inhale while moving towards each side and exhale while coming back to center)
- – 3 times Shoulder Rotations forward and backward (inhale as you life the shoulders and exhale as you bring them forward or backward and down)
- – 3 times wrist rotation. (Anti Clock wise with exhalation) (Clock wise with Inhalation)
- – 3 times cat stretch in quadruped position. (normally known as cat-camel or cat-cow) (exhale as you round the thoracic spine and inhale as your extend and arch)
2- Pranayama:- To balance the energies of the body.
To channelise the energy and prana flow in the body and to activate chakras the ultimate energy source of the body.
- Anulom Vilom breathing (Alternate nostril breathing) 5 mins, slow and deep breathing without retention of breath
- – Kapalbhati breathing 3 sets of 30 strokes, at slow pace, 5 normal deep breathings after each set
- – AUM chanting 11 times, keeping same duration of chant for A-U-M (eg. 6sec AUM chant with 2–2 seconds for each sound)
3- Asanas:- To Keep Body active by circulating blood in whole body.
To gain physiological and muscular strength benefits as well as to gain flexibility. All the postures will be hold for 3–5 deep and long breath.
- Surya Namaskar A – 2 times with mindfulness and long holds of each step with deep and controlled breathing
- – Trikonasana both sides
- – Veerbhadrasana 2 both sides
- – Utthita Parsvakonasana both sides
- – Veerbhadrasana 1 both sides
- – Parivrtta trikonasana both sides
- – parivrtta parsvakonasana both sides
- – Prasarita Padottanasana I
- – Malasana
- – Balasana
- – Makarasana
- – Kapotasana
- – Baddhakonasana
- – Setu Bandhasana
- – Apanasana
- – Shavasana (2–3 mins) If Meditation is next otherwise 10 min if no meditation to be done.
4- Dhayana:- Keeping the calm of shavasana, gently getup keeping eyes closed and sit into any comfortable position (Vajrasana, sukhasana, ardhsiddhasana or Padmasana).
Maintain neutral spine and elongate the spine, hips, shoulders and head level, chin slightly up and focus on center of the eyebrows on forehead.
Just simply watch your breath going in and out and keep that gentle smile on your face. With each inhalation remember your divine with each exhalation release all the tension from the body.
Stay there for 10 min initially and can be extended as your body allows.🙏🏻
For any clarification on any step, please feel free to contact at firstname.lastname@example.org
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