Yoga for Optimal Health

Yoga has many benefits for the mind, body, and soul. There are many different poses (called “asanas”) that help with all of these. One common asana is Downward Dog, also known as Adho Mukha Svanasana. This stretch targets and benefits hamstrings, calves, shoulders, arms, and the back. Other common poses include Warrior I (Virabhadrasana I) and Warrior II (Virabhadrasana II) which both benefit quadriceps, hamstrings, glutes, and shoulders. So many other poses are out there but below is an included list of starter poses that are good for beginners to begin your journey with. As always, if you have any medical or physical conditions, it is best to consult with your primary care physician for clearance first before beginning a new regimen.

If you are busy but still want to reap the benefits of yoga, one way is to incorporate a few “Surya Namaskars” or “Sun Salutations” into your morning practice, which only takes a few minutes. If you can add a few more minutes after that, then add a few minutes of pranayama, and finish off with a meditation… a wonderful formula to get your day off to a happy, focused, and energetic start!

Concluding every yoga session a pose called Savasana, the relaxation pose, is often practiced. In this pose, the goal is to lie flat on the back and relax each part of your body in order to let go of accumulated tension in your muscles, bones, and joints. This state of relaxation helps promote the benefits of the practice as a whole and helps to refresh the body and mind. This is my favorite!! Try it out and let us know what you think!

So what are the major benefits of yoga and why do we practice it?

Yoga helps with improving focus and reducing hyperactivity of the brain. The mindfulness incorporated into yoga helps individuals stay present in the moment and manage their impulsivities better. Various studies such as the 2017-2019 case studies show that practicing yoga regularly can strengthen the prefrontal cortex which is the part of the brain responsible for decision-making and focus. Reduction of bodily and mental stress also reduces the chances of triggering IBS symptoms. A lot of yoga poses also relieve gas and bloating while simultaneously improving digestive health. Yoga additionally boosts energy and improves the quality of sleep every night helping to reduce fatigue.

Top 10 Yoga Poses for Beginners:

Downward-Facing Dog (Adho Mukha Svanasana)
- Targets: Hamstrings, calves, shoulders, arms, and back.
- Benefits: Strengthens the arms and legs, stretches the hamstrings and calves, lengthens the spine, and calms the mind.
Warrior I (Virabhadrasana I)
- Targets: Quadriceps, hamstrings, calves, glutes, and shoulders.
- Benefits: Strengthens the legs, opens the hips and chest, improves balance and concentration.
Warrior II (Virabhadrasana II)
- Targets: Quadriceps, hamstrings, calves, glutes, shoulders, and arms.
- Benefits: Strengthens the legs and arms, opens the hips, chest, and shoulders, improves stamina and focus.
Triangle Pose (Trikonasana)
- Targets: Hamstrings, calves, quadriceps, glutes, hips, and shoulders.
- Benefits: Stretches the legs and hips, opens the chest and shoulders, strengthens the core, improves balance and stability.
Cobra Pose (Bhujangasana)
- Targets: Back muscles, shoulders, and chest.
- Benefits: Strengthens the back and shoulders, opens the chest, improves spinal flexibility, and stimulates abdominal organs.
Tree Pose (Vrksasana)
- Targets: Quadriceps, hamstrings, calves, glutes, and core.
- Benefits: Strengthens the legs and core, improves balance and concentration, promotes mental clarity.
Bridge Pose (Setu Bandhasana)
- Targets: Glutes, hamstrings, quadriceps, back, and core.
- Benefits: Strengthens the legs and back, stretches the chest, neck, and spine, improves posture and spinal alignment.
Child’s Pose (Balasana)
- Targets: Back, hips, and shoulders.
- Benefits: Gently stretches the back, hips, and shoulders, promotes relaxation, and relieves stress and tension.
Chair Pose (Utkatasana)
- Targets: Quadriceps, hamstrings, calves, glutes, and core.
- Benefits: Strengthens the legs and core, improves balance and stability, enhances focus and concentration.
Plank Pose (Phalakasana)
- Targets: Core, shoulders, arms, and back.
- Benefits: Strengthens the core and upper body, improves posture, and enhances endurance.

Additional Resources:

Common Yoga Practices to Improve Focus and Concentration

References:

Books:

“Light on Yoga” by B.K.S. Iyengar
“The Heart of Yoga: Developing a Personal Practice” by T.K.V. Desikachar
“Ayurveda: The Science of Self-Healing” by Dr. Vasant Lad
“The Complete Book of Ayurvedic Home Remedies” by Dr. Vasant Lad

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