Simple yoga postures to keep body mind equilibrium
Yoga makes the body flexible and keeps the mind calm. The effectiveness of Yoga can be attributed to the physical and mental exercise involved in it. In other words, the mindful stretching of the body and focused breathing will create a blissful awareness that embodies total equilibrium of body and mind. This state would lead the yogi to a slumber like experience wherein total silence persists. To achieve this state, one should start practicing some asanas, which are integral to Yoga. Following are some asanas and breathing techniques from Yoga that you can start with.
Kandharasan (shoulder pose)
Lie backward and bent your knees. Place your heels near the hips. Hold the ankles of your leg using both hands and allow the feet to completely settle on the floor. Breathing in, raise your waist upwards. Remain this posture for some time, breathing normally. Breathe out and lower the waist.
Lie down facing the floor and keep your legs together. Stretch yourtoes to the maximum. Keep your palm close to your shoulder and raise the body including face, shoulders, chest, and stomach until navel using the hands. While rising up, breathe in and balance your body on the hands.
Vajrasana (Diamond pose)
Kneel down with the upper part of your foot touching the floor. Sit down resting your buttocks on the floor and the Thumb toes touching each other. The knees should be close. Keep the hands on the thighs and breathe in and breathe out slowly. Remain in this position for some time and This asana can be practiced after having the meal.
Sit down stretching your legs forward. Bent the right leg and keep the feet on the left thigh.Now, bend the left leg and keep your left feet on the right thigh. Close your eyes and keep your spine erect. Keep your hands in Chinmudra (ends of the thumb and the index finger touching together and keeping the rest of the fingers open). Rest your hands on the legs. If anyone feels it difficult to practice, they can experiment the ArdhaPadmasana position, ie.same steps asPadmasana but feet on the floor instead of thighs.
Nadi shodhana pranayama
Cover the right nostril using the thump and breathe in through the left nostril. Hold the breath inside for some time, cover the left nostril-using middle finger, and breathe out through the right nostril. Continue this breathing in through the left nostril and breathing out through the right.
Sit with your spine straight and cover the ears using index fingers. Remaining in that position,breathe in and breathe outslowly trying to keep the breath inside as long as possible.
After completing the aforesaid asanas one can practice yoga nidra. Lie down and close your eyes. Keep the legs separate. Let the body relax but do not allow sleep to conquer you. Breathe in and breathe out slowly allowing the breath to stay inside for the maximum time possible. Stay in this position for some time.You can experience equilibrium of mind and body in this position.