3 simple ways to make your yoga efficient
08-08-2018
Whenever I can, I go to yoga class, because the energy of the public yoga class is very great, but when I am practicing yoga at my home, I lack a lot of things and it is not that efficient and most of the time I end up with muscle cramps or some soft tissue injuries. So here are my three tips to establish your yoga practice efficient.
WARM UP
Warm ups are very important. You should not start your practice without performing them. First start with pelvic tilts. Begin by lying down on your back with the knees bent for a few pelvic tilts. To do these, you press your low back gently against the floor, tilting your pelvis toward your face, and then release it. It doesn't sound like much, but this very subtle movement has a wonderful effect on the spine, warming it and getting it moving freely. If you have a stiff back, doing about 20 of these will generally loosen things up.
If you still have some time, do a few rounds of cat-camel stretches. These will further loosen the spine.
Since you are doing this on your own, take care to synchronize your body to your breath, letting the breath initiate the movement. Begin each motion in your tailbone, letting it ripple up the spine until your head is the last thing to move.
You may want to come into a downward facing dog (adho mukha shavasana), primarily to stretch out the legs one last time. Pedal the heels up and down here to lengthen the calves and hamstrings.
CONSISTENCY
It is the most effective mantra to make your practice Efficient. You should practice it daily minimum45-60minutes.and if someday you are tired, you should not postpone it instead you should practice it minimum for 15 minutes and it will really make your yoga efficient. Start with easy poses and after that only perform the complicated ones. Try to hold every pose for minimum 1 minute.
SAVASANA
A lot of people I came across are not performing Savasana or may be performing it for very less time. Which is not good for the body not performing Savasana can make you agitated and frustrated.
Savasana might look like a nap at the end of your yoga practice. But it’s actually a fully conscious pose aimed at being awake, yet completely relaxed. In Savasana—also known as corpse pose— you lie down on your back and relax your body and mind so you may fully assimilate the benefits of your asana practice.
During this pose, you close your eyes, breathe naturally, and practice eliminating tension from the body. Ideally, this posture lasts for 10 to 20 minutes. However, even a few minutes of Savasana is said to have powerful benefit Savasana might look like a nap at the end of your yoga practice. But it’s actually a fully conscious pose aimed at being awake, yet completely relaxed. In Savasana—also known as corpse pose— you lie down on your back and relax your body and mind so you may fully assimilate the benefits of your asana practice.
During this pose, you close your eyes, breathe naturally, and practice eliminating tension from the body. Ideally, this posture lasts for 10 to 20 minutes. However, even a few minutes of Savasana is said to have powerful benefits