Discover the transformative power of yoga, a timeless practice that harmonises mind, body, and soul. Explore how integrating simple yoga techniques can elevate your daily routine and promote holistic wellbeing.
Finding tranquillity in modern life
In the bustling chaos of modern life, finding a sanctuary of tranquillity and balance is a quest many embark upon. Enter yoga–an ancient practice that transcends physical exercise, offering a path to holistic wellbeing. From its roots in ancient India to its global presence today, yoga has evolved into more than just a series of poses; it’s a lifestyle, a philosophy, and a journey toward inner harmony.
Understanding yoga: Mind, body & soul
Yoga means to yoke, or to harmonise your mind, body, and soul and is the ideal way to start your day. Rest assured; it doesn’t involve as much pretzel-like bending as the photos you see online lead you to believe.
The eight limbs of yoga
Yoga covers eight limbs, or branches, of teaching which are outlined in Sage Patanjali’s sacred text, The Yoga Sutras of Patanjali. Prior to this, ‘yoga’ was passed down from teacher to student through word of mouth. These techniques and insights had never been written down in a systematic way. To this day, The Yoga Sutras of Patanjali is one of the most read and utilised books with yogis.
Linking breath & movement: Asana & pranayama
There are two main limbs: asana, the physical postures you’re probably already familiar with, and pranayama, breath control. Asana is the rhythmic and graceful movement of various joints and muscles of your body aimed at attaining a definite posture and subsequent physical conditioning of your body. Pranayama, a Sanskrit word meaning life force, involves various techniques and exercises designed to harness and regulate the breath to enhance vitality, clarity of the mind, and overall wellbeing.
You’ve probably heard the words ‘Just breathe’ when a friend or family member is having a hard time or feeling particularly panicked. The reason for this is that deep, slow breathing initiates your parasympathetic nervous system which encourages your body to relax. Try it now: Take a long inhale, feeling your belly and sides expand, hold for a moment, and then slowly release and pause once you’ve emptied your lungs and belly. Congratulations, you’ve just practised pranayama. It really is that easy.
Asana combined with pranayama helps you link your breath with your body and this simple practice transfers into everyday life, having a calming effect on your mind and easing stress, anxiety, and depression.
The essence of prana in yoga
Are you familiar with the concept of prana? Not just jargon or yoga woo-woo, prana is the universal energy that flows in currents around your body. Scientifically speaking, everything is prana (energy), and yoga is a conduit for helping this prana travel to where it’s needed and eliminate any surplus. Yoga has many health benefits like improving coordination and flexibility and regulating your circulatory system and immune system. However, it’s not just a physical exercise for the flexible types, yoga also improves your mental and emotional health by improving your mood, energy levels, and confidence, while calming your nervous system.
Yoga for every body
Some of the asanas can look di_ cult or unachievable but the good news is that yoga looks and feels different in every single body. There are also different levels and alternatives for every posture, plus it is not a competition – really, who is looking around at others when they’re standing on their head with their legs in a knot? Yoga is for you and only you.
Starting your yoga journey: Sun Salutation
Don’t know where to begin? Ease into your morning with our simple guide to one of the most common sequences, the Sun Salutation.
The Sun Salutation sequence
The Sun Salutation or Surya Namaskar as it’s alternatively known, is a complete system of yoga poses that, when performed together, lengthen, strengthen, and distribute prana throughout your whole body.
Traditionally, practitioners would flow through 108 rounds as the sun rose! However, if you only have ten minutes to spare, even a few rounds will have you feeling balanced mentally and physically, as well as energised for what the day will bring.
Step-by-step Sun Salutation
Salute the sun first thing in the morning as a symbol of gratitude and notice the benefits to be had.
Click this link to join our editor Erin in this video as she takes us through this gentle flow. Or follow the steps below:
1 Stand tall, bend your elbows and bring your palms together at your heart’s centre. Focus on your breath while keeping your posture tall and straight.
2 Inhaling, sweep your hands above your head reaching to the sky. Look up through your open arms or join your palms together and gaze towards your thumbs.
3 Exhaling, bend at your hips and sweep your arms by your sides in a downward motion and rest each hand on the outside of each foot. Spread your fingertips. Bend your knees as much as you need to rest comfortably with your head hanging like a bowling ball.
4 Inhaling, straighten your legs and back. Looking forward, step your left foot back into a lunge with your back leg tight and strong.
(Watch the video to follow our editor Erin through this yoga flow)
5 Exhaling, step your right foot back to join your left foot to form a plank. Keep your body strong and stable – no Harbour Bridges! – and stay here for an inhale.
6 Exhaling, bend your elbows and lower your body to the ground with your elbows hugged tightly by your sides. Keep your knees on the floor for the first few rounds or until you’ve built the strength to perform this on your toes without falling to the ground like a worm.
7 Inhaling, using your arms, push your chest and upper torso into Cobra pose (Bhujangasana). Draw your shoulders back, lift the crown of your head and press your heart forward. Stay here for the stretch and take a few mindful breaths.
8 Exhaling, tuck your toes under and push up and back into Downward Facing Dog (Adho Mukha Svanasana). Press down into the floor through your hands and feet while your hips and buttocks reach for the sky. Aim to spread your wings here to activate your back muscles.
(Watch the video to follow our editor Erin through this yoga flow)
WORDS: Madi White, Editor of Breathe Magazine
This article was originally published under the title Rise & Shine in Issue 36 – The Mindful Quiet. You can purchase previous issues and enjoy more enchanting content here.
