A Beginner’s Guide To Yoga Practice At Home

So, it’s coming to the end of the year, Christmas season is upon us. I know that I have been slacking with the Grace Guru lifestyle recently as work and social schedules are very hectic! During this season I start to brainstorm goals for my new year’s resolutions. If you’ve been thinking the same and trying yoga is one of your goals, this short and simple guide is just for you! We will talk you through the basics so you’ll be calmly yogi-ing your way into 2016!

A key benefit of starting yoga at home is that you are not committed to a specific time or place, you have no nerves about being in a room with strangers, or having anxiety about not being able to reach into a certain pose. The only promise you need to make is to a yoga mat!

However, you will require one form of commitment, a pledge to yourself. Yoga beginners will need an open mind and a lot of patience, mix this with determination and you will feel your body progress and see results in no time at all!

Step 1 – Breathing

Lay down flat on your back (on your yoga mat), feet shoulder width apart and hands relaxed to your side. Attempt to engage your diaphragm and take a long deep breath, breathing in through your nose and out through your mouth. Repeating this 10-15 times will reduce your heart rate and take you to a much calmer place. You can also play calming background music, to help create a peaceful atmosphere and block out any surrounding noises.

If something has been irritating you during the day, think of this as you breath in and out, feel the tension release through your shoulders and down your limbs.

Top Tip: Remember to maintain a smooth breathing pattern throughout your yoga routine to help your body stretch and strengthen.

Step 2 – Stretch

Mountain Pose – stand tall with your feet together; let your arms rest to the side with fingers together. Feel your spin stretch from the bottom of your spine all the way to the top of you neck.

easy begginer yoga pose

Child’s Pose – this pose is perfect for resting! Start wit your knees and feet on the floor, with your feet touching. With your knees apart rest your belly and chest between your legs. Stretch your arms out in front of you and place your head on the floor.

Beautiful sporty fit yogi girl practices yoga asana balasana

Step 3 – Progress

5 Yoga Poses To Strive Towards!

  1. Tree Pose – stand with arms at your side, shift your weight onto your left leg and place the sole of your right foot on the inside of your left thigh. With hips facing forward, when you have found your balance, bring your hands in front of you into prayer position.iStock_000012256061_Small
  2. Warrior – step your feet about legs distance apart and turn your right leg out to about 90 degrees. Take your arms out to the side and bend your right knee so it is above your ankle.virabhadrasana warrior pose #4
  3. Downward-Facing Dog – from the mountain pose hinge forward from your waist to place your flat palms on the ground. Your hands should be shoulder-width apart with your arms and back in a straight line. This may feel a little challenging at first, but remember to breath and relax deeper into the pose when you feel more comfortable.Business woman in conference room
  4. Cobra – lie facing down on the floor with your hands under your shoulders and your legs extended, tuck hips downwards as your squeeze your glutes, push through your thumbs and index fingers as you raise your chest.Yoga upward facing dog pose
  5. Bridge – lie on the floor with your knees bent and directly over your heels, place your arms at the side with your palms down, press your feet into the floor as you lift your hips. Bring your chest toward your chin and clasp your hands under your lower back. bridge

Step 4 – Cool Down and Relax

When you have finished a yoga-routine it is really important to lay down and completely relax your mind and body. The corpse pose is perfect for ultimate relaxation!

Relax your body, with your arms and legs by your side in a natural position that feels comfortable. Feel each muscle in your body start to relax, shut your eyes and breath deeply. Stay in this position for 5-10 minutes to restore balance ensuring you will be re-energised after your first yoga session!

Beautiful sporty fit yogi girl relaxes in yoga asana Savasana

Which poses do you love to practice?

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Namaste!

 

With Love,

Your Grace Guru

xxx

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Benefits Of Sirsasana!

Yoga has been around for many years and is credited with many benefits. For example, it is said to have healing qualities in addition to enhancing physical fitness. It is important to understand some yoga poses since they carry specific gains for you. One of the most significant of these postures is Sirsasana.

What Exactly Is Sirsasana?

Widely considered as the best asana, Sirsasana is essentially the headstand. In plain words, it means balancing your body on your head with your feet pointing upwards. Some people think that doing this is acting like a child; after all, children are the only people capable of engaging in dangerous physical play like attempting to support the body’s weight with the head.

What these people do not know is that the headstand is among the most beneficial poses that one can practice in yoga. However, there is a rider. This is the kind of posture or activity that carries with it the tag ‘don’t try this at home.’ Seriously speaking, only engage in the Sirsasana if you have an expert taking you through the motions. If you have back or neck problems please wait until you are fully healed for you to practice Sirsasana. You would rather lose the benefits for the time being than worsen your health problems.

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What Are The Benefits Of Sirsasana?

Sirsasana can help you to increase the flow of blood in your body by allowing the blood into the lower limbs to reach the heart faster and get purified. People who sit for long will tell you that by the time they rise up they feel heavy in the feet and legs. The truth is that a lot of blood will have flowed to the lower limbs with little blood moving up. Through Sirsasana it becomes possible to allow stagnant blood to flow back to the heart more efficiently.

Another important benefit of Sirsasana, and which is related to the first, is allowing blood to reach the head region more effectively. Studies show that this movement is important in helping in toning the pituitary gland. All other endocrine glands are controlled by the pituitary, which also helps the reproductive glands to function more effectively. You also must understand that having blood flow to your scalp and follicles will greatly improve the quality of your hair.

Your organs are subject to gravitational pressure and Sirsasana will give you relief for negative effects of this strain. This is in relation to hydrocele and piles which can make you very uncomfortable. It is important to know that for your entire life, your organs have faced downwards because of gravitational pressure. The best way to give them a relief is to let them face the other way for some time.

Sirsasana will also help you to relax particularly when you are stressed. Stress is a common phenomenon in human life but it affects each person differently depending on issues and circumstances they have to deal with. The headstand helps you to become less worrisome and to overcome fear and anxiety. As you breathe in and out in this posture, you will begin to deal with the issues that make you anxious.

Sirsasana will also help you with focus issues. Your brain needs adequate blood to help it function optimally. When you give the brain its food, it becomes better in its work in addition to helping it to focus. In this situation, you are likely to feel more confident, active and attentive. That is what many people are trying to achieve through many not-so-effective methods. With this yoga pose, you have a shortcut to concentration.

If you want to make your arms and shoulders stronger, then Sirsasana is one of the best strategies for doing this. As you stand on your head, you will be building the stamina and muscles in the head and shoulders. To make sure your muscles get the required exercise, you can push your body down and up as you get off the pose. There are not many exercises that can give you this type of workout.

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If you are having problems with your metabolism and digestion, it is time you tried Sirsasana. One of the reasons you are not feeling well in your abdomen is because some of the food you have been eating is stuck somewhere in your system. This yoga pose will help to remove such food and this will in turn help blood to flow into the organs that support digestion. Nutrients are also likely to be absorbed faster and more efficiently when you engage in Sirsasana. 

There are many other benefits of Sirsasana. For example, you can relieve your migraines and headaches through this pose. If you are suffering from asthma, try this posture and you will find relief. Sirsasana also rejuvenates your body. The only way to find out is to begin Sirsasana lessons today.

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With Love,

Your Grace Guru

xxx

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