Practice Yoga at Home

Many of us do not practice yoga at home because we do not know what pose to start with and how to create sequences for the whole session. The most challenge lies in maintaining a home practice every day because it requires strong desire and commitment. There are lots of obstacles like illness, boredom, lack of time etc.

Yoga Journey

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By lingal on June 16, 2010

I have been yoga every morning start from 8th Jun 2010. I need perseverance and support to continue my journey!

Below are some of the yoga postures that I perform today.  I have my cup of warm water and start the practice from 6.30 in the morning.

A Warm up Posture (5 minutes)

The Sun Salutation Pose (Surya Namaskar) is basically a warm up for my yoga session. It is a flowing series of 12 poses which improve my body strength and flexibility of my muscles and spinal column. By performing this posture may heat up my body temperature. I will normally do a total of 15 sets (Left and right) for my warming session. My body starts to sweat after the sun salutation pose. My body starts to sweat after the sun salutation. I will rest for about 1 minute in standing position after this posture.

Standing Balancing Posture (15 minutes)

I like standing posture because it is a challenge to balance my body with one leg. Besides, it requires strength and flexibility to move from pose to pose. I will repeat several times for each pose on each side.

	1.) Warrior I ( Virabhadrasana I) is a standing post to strengthen my leg, open my chest and shoulder.		2.) Warrior II (Virabhadrasana II) has the benefits like Warrior I with additional benefits to tones the abdomen.
	3.) Warrior III (Virabhadrasana III) can again strengthens my legs and abdomen, improves on my body balancing.		4.) Kings Dancer Pose can stretch my shoulders.
	5.) I will proceed to half moon pose ( Ardha Chandrasana) after king dancer. It’s improves my balancing and strength on leg, buttock and hip.		6.) Revolved half moon pose (Parivrtta Ardha Chandrasana) will then strengthen my ankles, my thighs, and cleans my organs too!
	7.) I will do a forward bend to stretches and lengthens my hamstring as the ending for standing posture.

Backbend Posture (15 minutes)

I have problem with my spinal where I feel tight when I wake up every morning. By practicing this posture can increase my spinal flexibility.  Besides, it can also open my throat, chest and strengthens my abdominals.

I started with Camel Pose (Ustrasana) as a start on the backbend posture. I will normally start with 1 hand holding my ankle, and slowly using my both hand to hold my both ankle. After holding for 10 breaths, I will proceed to lie down on the mat to bridge pose.

Once I feel comfortable with this pose, I will then proceed to Wheel Pose where it needs a lot of energy on my both hand, both leg etc or I should said that it need my whole body strength for this pose. It is difficult as I do not have flexible spinal and arm strength.

Resting is important but don’t rest too much while you are still in the progress because it will cool down your body. I will lie down on the mat with my face on the floor for the coming posture, the Shalabassana pose, with variation for both hands moving forward, follow by the bowl pose with different variations.  It does strengthen my whole body.

Yoga Workout for Arms (15 mintues)

Nobody likes butterfly arm. This is the best workout to tone my biceps and triceps. There are several pose that I have practice in the class, and it is best that I can do this at home now.

I have my downward facing dog as a start of this workout, then to my plank pose, side plank that use a lot of my body strength, especially my hand, abdomen. Side Plank is easy compare to Full side plank. I always have the problem with full side plank. It should be the reason of my body flexibility as well as my body strength! I should be practicing this more to challenge myself.

It is time for the push up! It needs a lot of arm strength but this is a every good pose to strength my whole body!

Relaxation (5 minutes)

It’s time to relax! I lie down on the matt with my body facing the ceiling. I am deeply lie down with my body relax. Relaxation is important as it will bring your energy back to normal.

I have another cup of warm water after the practice. Time to take bath and go for work! Good Day and Fresh day!

Have you started your yoga lesson?  

end.. Yoga Journey By lingal on June 16, 2010

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By lingal on June 10, 2010

In the year of 2008 May, I had given birth to my first child. This is great news for all our family members to have this new member! She is cute and fresh, she needs a lot of care from us. This is a start of my parenthood.  It is not an easy task to take care of a child where you need to spend most of your time taking care of her physically and mentally.  At this moment, I am in the middle of adapting to this lifestyle with my unacceptable body weight and shape, I start to feel down and nearly get into mental illness. It is a hard transition where I can’t find a way to release my tension.

It is in a coincidence that I get to know yoga. I am joining yoga class because I want to lose my body weight!  Losing weight is my very important task at that moment!  I am joining those basic yoga classes as my starting journey. It is hard and need a lot of perseverance to continue the yoga class. I am not alone now that can decide what I can do because I need to have time for my family!  Time management is very important to me as I am now a mother, a self employ worker, a daughter to my parents and my hubby’s parents, and now I need to have time for my yoga class! I had gone through a lot of difficulty to continue the class. For example, I am too busy to finish my work, I am too tired to exercise today, I have no time today, I have to spend more time with my baby, I have to take care of my baby,  I feel lazy to go to class..etc. There are always lots of excuses and reasons to stop me from yoga! Luckily I have understanding parents, hubby and child so that I am still yoging today!  

Why I am Yoga?
I am at the age of 30+. I am a designer that needs to work in front of the computer for more than 12 hrs a day; it has made my body over exhaust. There are a lots of body illness like nerves issues, shoulder pain, neck pain, headache … etc that bring my day down. I cannot sleep well; I wake up with neck pain and headache almost every day. Practicing yoga once a week cannot solve my current issues.

I start my own yoga session every morning at home, with the posture that I learn from class from the past few years. It is much easier to practice every day because I can choose the most convenience time and place to yoga. I wake up at 6am in the morning; start my own yoga from 6.30am till 7.30am. I sweat and my pain release. It is a good medication in a long run. By practicing yoga can release my mind, body and soul that on the other hand live a healthier life. I won’t stop practicing yoga because it has a lots of advantages to keep me healthy, young and slim.

Have you started your yoga lesson?  

end.. Yoga Journey By lingal on June 10, 2010

Yoga

Do you yoga? Yoga is one of the exercises that can create a healthy lifestyle internally and look fresh and fit externally. If you are new in yoga, you will probably do not have the idea on how yoga can perform such a good result in creating a healthy living. Each posture in yoga has different benefits to different parts of your organ. A very basic flow sequence in yoga, the sun salutation can be energy and create the inner heat of your body, with the inhale and exhale breathing process. It works with the entire body muscle strength, endurance, flexibility and breathing. It is basically a warm up flow to start a yoga class. It warm up every single muscle of your body so that you can performs well in the coming posture. There are many variations that can apply for any post in yoga. While you are familiar with the basic posture, your yoga teacher will create different variation to enhance your body flexibility and strength.

Posture in yoga is an important part in the overall class. A good and correct posture will helps you to cure your health issues while a wrong posture will hurts your muscle too. It is always good to join the yoga class to make sure that you are practicing in the correct posture. A long terms yoga will helps you to maintain a good body health. Why wait? join any yoga class around your area now! It can keep you slim and health!

What is Yoga

Yoga is originated from India. It is an art as well as a science. Breath control is one of the most important parts in practicing Yoga.  Yoga means yoke, join or unite. It is the union between the body, mind and soul.  This implies the joining and integrating of all aspects of the individual, to achieve balanced, happy and useful life, and not to forget, the spiritual that uniting the individual body with mind and mind with soul.

 

Type of Yoga

There are many different types of yoga classes, just to name a few below.

	Hatha Yoga
	Vinyasa Yoga
	Prenatal Yoga
	Power Yoga
	Hot Yoga
	Fitness Yoga

Why you need Yoga?

Yoga is good for your mind, body and soul. It is important to combine body, soul and mind in practicing yoga.

Mind

Yoga is good for your mind. It will release your stress; improve your concentration, determination and mental focus. Besides, it wills also stabilities your emotion, change your bad habits into inspiring ways of being.

Body

Yoga can help to improve your body flexibility and strength.

Soul and Spirit

Pranayamas is the breathing techniques use to merge your mind, body, soul and spirit.