Yoga for Beginners: Your Natural Way to Strengthen Your Body, Calming Your Mind and Be in The Moment (Yoga Poses) (A Better You Book 1) by Susan Mori

Author:Susan Mori [Mori, Susan]
Language: eng
Format: epub
Published: 2018-05-20T06:00:00+00:00

Perform meditative poses

For starters, sit upright. You can rest on any surface you want, as long as it allows you to sit correctly. You can sit on the floor or a chair. Don’t make your body rigid and let it feel limber. Sitting cross-legged while you meditate is quite common. However, that’s not the only way to relax. You can alternate the leg that rests on top while you meditate. Being comfortable is the main point. For better spinal alignment, you can gently tug on your chin.

Once you find a comfortable spot for yourself and have settled in, the next step is to follow the techniques of deep breathing. Focus on your breath and nothing else. You can count the number of times you inhale and exhale through your nose. Or you can even perform Nadi shodan. Nadi shodan is a technique of pranayama. Lift your right hand so that your thumb, little finger and ring finger are pointing outward while the rest curl inward. To close your right nostril, place your thumb gently on it and inhale through the left nostril. Once you inhale, you have to close the left nostril with your ring and little finger. Only after you close your left nostril can you exhale through the right one. After you exhale through the right nostril, inhale through the same one. To exhale, you have to close the right nostril and let go of your breath through the left one. Once you do this with your right nostril, repeat the same steps with your left nostril.

Another breathing exercise that you can practice before meditating is to perform Samasthiti. The pose of Samasthiti is quite similar to the posture of an army person standing to attention. You have to be mindful of your balance and steadiness. Once you stand to attention, join your palms together (like you would when you pray). Breathe in slowly and raise your hands over your head. When you exhale, return your hands to your chest. Do this exercise for two minutes to calm your mind.

The next exercise that you can do is to perform the cow pose. Get on all fours and place your palms under your shoulders to support yourself. Breathe in deeply and raise your head along with your upper torso. While you elevate your upper body, lower your spine slowly towards the floor. You are mostly pushing your spine closer to your stomach. Complete this position by returning to a perfectly aligned back while you exhale.

The next asana you can perform to meditate is Vajrasana. To perform Vajrasana, you have to assume a sitting position. Once you do that, place your hands to the side and move your left foot so that it is in contact with your left buttock. Repeat the same with your right foot. Once you do this, you will be in a squatting position. You can lean forward and shift your body weight onto your knees. Lean backward onto the space available between your heels. Breathe like you usually do for a couple of minutes.

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