This article describes about how one can do Yoga at Home and how simple breathing exercises can actually bring up your life situations and way of living to a lot better status. Practicing Meditation and Yoga is an enlightening experience if done correctly and with a lot of patience. This article describes about the correct ways that you can do yoga and meditation at home.
This article will let you know about the correct sequence that you can do at home and will require at the most of 15 minutes of your time.
- Choose a particular room in your home. It should be quiet, have sunlight coming in and preferably have view of trees or gardens and lawn from the window. If the sunlight coming in your room would be too bright, think about installing blinders or curtains which will make the room look “sunny”, welcoming, yet not too bright.
- Have a Yoga mat or towels to sit and lie upon. Make sure that the floor is not too cold and warm to sit down.
- It is nicer to practice meditation in the morning, but it does not mean that you cannot meditate in the afternoons or evenings or late nights. Prefer to have a same time of practicing Yoga.
- Start first with working on the thoughts in your mind. As you sit on your mat, bring all your thoughts into the room, and feel the way you are sitting in the room, think about how you are, how your body is in the current position. Try to visualize your muscles, bones and the way your organ are situation in your current position. Bring your mind into the room and think about how the room is and how the air is being felt on to your body.
- As you are doing the above, bring your concentration on your breath. Feel the breath as it comes in through your nose and as it enters your body, into your lungs, try to visualize the air splitting up and getting dispersed into the thousands of small air bags into your lung. Try to image the Oxygen in the air being transferred into the blood and the CO2 from the blood getting into the air bags which now is being pushed up through the air bags into the wind pipe and comes out through your nose.
- Breathe slowly, and allow the air to spread slowly into all of your lungs and come out slowly. As you do so, try to count your breaths, and count up to 10 breaths.
- If you feel you are now ready to have more deep breaths, and then do so, otherwise count more 10 shallow breathes until your mind stabilizes itself to focus on the deep breathes.
- To start with the deep breathes, make sure that you inhale the air slowly and fill up your lungs, thus expand your chest and as you take in more air, expand your tummy as well. This will help with the maximum filling up your lung capacity.
- Now hold the breath for a few seconds. Count the number of seconds in your mind. You can start with 3 seconds, then after 1 or 2 breaths, move on to hold the breath for 5 seconds and then 7 and move up to 10. This will help build your patience and also to give maximum of Oxygen that you can get from a single breath.
- After the count is over, make sure that you exhale slowly.
- You can combine these breathes with humming sound as you exhale. Humming gives vibrations which help to bring your Energy centers to their normal and healthy states.
- The sounds for the energy centers are Ya (for the Root chakra), Ra (For the Sacral Chakra), La (For the Solar Chakra), Va (For the Heart Chakra), Ksha (For the Throat Chakra), Hmm (For the Third Eye) and Om (For the Crown Chakra).
- After the Chakra Sounds, follow up with Anuloma – Vinuloma with Bhramari where you deep breathe through one nostril and exhale through the other nostril while make an intense sound.
- Thus you can practice 10 Shallow Breaths, followed with 5 deep breaths, then 10 shallow breaths, then 5 deep breaths with humming sound, 3 breaths for each of the Chakra Sounds and followed with Anuloma – Vinuloma with Bhramari.
- On weekends or on your weekly offs, combine the above with Nada-Anusandhana where you visualize your body into three parts – the legs up to the hips, then hips to the neck and from neck to the head and the sounds of aah, ooh and Om for the three regions.
- If you get a bit more of time, then you can also do the various yoga postures like basic body movements including the Vajrasanaa and the See-Saw.