How to Undertake Yoga Successfully

how to do yoga Yoga requires only your predisposition, concentration, and a peaceful atmosphere; therefore, it can be performed right in the comfort of your own home at any time that you find it to be adequate. When you start yoga, you must focus on what you’re doing instead of the pending tasks that are in your agenda.
In order to start feeling the benefits of yoga in great measure, conducting twenty minutes three days a week of it should be sufficient. When you are about to perform a yoga posture, find a quiet corner in your home where no one can bother you and not much furniture that can distract you.

Take your shoes off. It is recommended to do yoga barefoot or in socks and to wear comfortable clothes. Candles can help create a relaxed atmosphere, which makes them ideal for when you are undertaking yoga.
Yoga is a simple practice that works for the body and mind, so it does not require many accessories. Below, we list the main yoga accessories that you should think about attaining to better your postures:
The mat is a kind of anti-slip mat that is used to make yoga postures and avoid slipping. It also allows you tolie without direct ground contact.
The belt or belt yoga is used only in specific positions that require a belt to be performed.
The bolster is like an elongated and rounded cushion, which has a certain volume and soft texture. It is used to lie on it and to raise some areas of the body if desired.
Aerial Swing
This particular accessory is a swing that can help you maintain certain positions. It is used only in very specific exercises.
Cervical Pillows
These are pillows for the cervical area.
The yoga exercises are adapted to our body and our age. Here we propose three yoga asanas or yoga postures that are a basic starting point for those who want to discover yoga from home:
To begin, place your knees with your feet together, buttocks on the heels and arms next to the body. Then the body inclines toward the ground without lifting the buttocks heels. Put your forehead on the mat and relax your arms.
Health Benefits That Can Be Attained: It strengthens the back and relaxes the hip.
First, sit with your legs straight and your spine erect. Hold feet with your hands. Try to bring your forearms to the floor without bending the knees. Finally, release the foot as you inhale and raise your head slowly to the starting position.
Health Benefits That Can Be Attained: This posture is ideal to relax the back.
Doing this posture is very simple. You have to sit on the floor with your back straight. Bend your knees and place your shoulders down, relaxed and stretched.
Health Benefits That Can Be Attained: Relaxes and releases tension of all the muscles of the spine. It is an exercise that is used for meditation and breathing.



BY  Karen Dolby



Psychological benefits of yoga

Yoga is known to be a combination of physical, mental and spiritual practices that originated in India thousands of years ago. As a science and a Hindu philosophy, it advocates and prescribes to a course of physical and mental disciplines which enable individuals to attain liberation from the material world and become in union with the mind and spirit.

Yogis or practitioners of yoga not only experience the psychological benefits of yoga but other benefits too which include strengthening of the muscles, increase in muscle tone, development of motor skills especially in children and improved circulation of blood in the body among others.

Below are the psychological benefits of yoga you need to know about.

Boosts one’s memory and improves concentration too
Practicing yoga has proven to be effective in improving one’s memory and concentration therefore allowing an individual to be able to go about their duties and problem solving activities with ease. Performing dharana which is known as the practice of concentration is the best way any individual can get to clear their mind and in the process calm their senses too.

The best way to achieve this is by eliminating the static noise in one’s head and in the process start to focus your mind which will enable you to boost your memory therefore in the process being able to retain more information and recall past thoughts that were deemed lost.

Promotes self awareness
Self awareness is a process where individuals learn and get to know themselves better. Practicing yoga strives to promote and increase self awareness on the psychological level therefore allowing the practitioner to be aware of every part of their body, externally and internally too.

Internal approval refers basically to the respect for one’s self which means when you respect yourself, there is nothing you would deem bad for you. Awareness is built through learning which really can only be done to its fullest potential by being open minded and enthusiastic.

Improves mood and vitality
Practicing yoga helps to promote a rejuvenating effect on the body which in turn stimulates it in a positive way therefore making your body to start developing with an increasing level of positive energy. When you start to become good to yourself and take the time to invest in your total health and well being, you in turn promote the feelings of love and respect. Having these emotions is positive and it comes with added attractions of joy and enthusiasm.

Reduces effects of traumatic experiences
As one of the psychological benefits of yoga, it helps to reduce the effects of traumatic experiences which usually result in post traumatic stress disorder. Those who suffer from PTSD usually experience nightmares and flashbacks among other symptoms. While many people seek mental treatment to help eliminate this mental illness, hatha yoga has been found to be effective in reducing the symptoms brought about by PTSD.

Helps with anxiety and depression
Yoga consists of activities such as relaxation, socialization and exercise therefore becoming a proven way of reducing anxiety and depression. Yoga accomplishes this by regulating a person’s stress response system.
This in turn lowers one’s blood pressure , stabilizes one heart rate, improves one’s respiration abilities and also provides one with the means of dealing with and resolving anxiety and depression without the need of resorting to expensive medications.


By Karen Dolby