It is difficult for some people to stay still and do nothing while practising mindfulness. So, it is highly beneficial to combine mindfulness with physical activity like Yoga.
Mind and body practice involves Yoga that allows you to be present in each moment. You won’t be able to breathe during different Yoga poses if your mind wanders somewhere else. You should completely understand the situation and activities.
Yoga discloses your body’s strengths and urges you to breathe through physical distress. It will be true to say that Yoga and mindfulness go hand in hand. It can be considered a proper mindfulness activity if the benefits reaped through Yoga can make your mental health better.
Accessing Yoga at present is more common than ever, and mindfulness through various mobile applications like Yours App. These apps are easier and more convenient to use while on the go.
What is Yoga?
Physical activity through specific poses combined with a concentration around a particular point and deep breathing is called Yoga. Regular Yoga can increase physical strength, endurance, flexibility, peacefulness, and overall well-being.
Although Yoga is an ancient practice, it has taken the modern world by storm. Millions of people around the globe consider their daily routine incomplete without Yoga being a part of it.
What is Mindfulness?
Sometimes meditation and mindfulness are used interchangeably without giving much thought. This is not utterly true; meditation can be considered an activity where we intentionally turn inwards to focus on a particular point.
Mindfulness is a deliberate attempt to be aware of the present moment inwards and outwards. When you know what is going around you and within you, congratulations, you have achieved a state of mindfulness.
Is Yoga a Mindfulness Meditation?
Yes, absolutely. Yoga is considered a mindfulness practice. Different yoga poses (asanas) inspire you to be present in every moment and breath. As its meaning goes, Yoga can be a great way to unite your body, mind, and soul. It can promote your awareness of the present and makes you more mindful.
Essential Yoga Poses Every Beginner Must Know
You have to be a beginner before mastering anything you do. The same goes for Yoga. If you are new to Yoga, the following are some poses you must know to start conquering your every yoga session.
- Balasana or Child’s Pose. Kneel on the yoga mat with knees hip-width apart, toes lying together, and palms resting on the knees. Bend forward and rest your head on the floor, extending your arms with palms facing the floor. Rest your shoulders, and you are in a child’s pose. It was kneeling asana and considered a simple default yoga pose. It can be used in between different poses to relax and refocus. It is a good stretching of your complete spine, hips, thighs, knees, and ankles. It can be modified to adjust the intensity. Be mindful and focus on relaxing the muscles while breathing.
- Adho Mukha Svanasana Downward-Facing Dog Pose. Hands placed on mat, shoulder-width apart. Feet are placed firmly on the ground, hip-width apart. Chin tuck inward. Lift your hip up and back without lifting your heels, making an inverted “V”. It is an inversion asana. It will strengthen the arms, shoulders, and back while providing a good stretch to the hamstrings, calves, and the sole. Beneficial in backache. Weight should be equally distributed between palms and hip lifted high and back.
- Kumbhakasana or Plank Pose. Start by sitting on your knees with your hands shoulder-width apart and knees hip-width apart. Now raise your knees, making your legs and back in a straight line. The plank pose is a general exercise to build your core, shoulders, arms, and legs. Its intensity can be reduced by placing knees on the floor instead of feet.
- Chaturanga Dandasana or Four-Limbed Staff Pose. Bending your elbows from the plank position lowers your body into a push-up position. That is what a four-Limbed Staff Pose looks like. This pose will lead you to build strength and move towards some advanced poses. Distribute weight equally between your palms, lift your shoulders away from the floor, and keep your elbows bent.
- Urdhva Mukha Shavasana or Cobra Pose. Lie prone on the yoga mat. Place your hands on the floor shoulder-width apart and elbow bent and tucked in. Now slowly lift your chest as much as you can without raising your pubic bone from the floor. Turn your focus towards breathing in and out. This pose will strengthen your spine, core, thighs, calves, and ankles.
- Vrikshasana or Tree Pose. Stand straight, keeping feet hip-width apart—hands on the sides and palms facing front. Now bend your right knee and place your foot on the inside of the thigh, pressing hard. Fold your hands in the front of the chest in a namaste manner. It is a primary yoga position that strengthens the spine, hip, hamstrings, groins, chest, and shoulders.
- Trikonasana or Triangle Pose. Stand straight with feet about three to four feet apart. Direct your left foot side, bend the same knee, and turn your face in the same direction. Now raise your arms in a cross position and start bending and twisting your hips towards the left. Place your left palm on the ground in front of your left foot. The pose will improve flexibility in the back and hip. It stretches the shoulders and chest.
- Shavasana or Corpse Pose. Lie supine and spread your legs as far as the yoga mat. Place your hands on the side with palms facing up. This is usually the ending pose of a yoga session. Feel your body weight pressing the yoga mat. It is a relaxing asana to calm your souring body.
As a beginner, it is normal to feel overwhelmed at the thought of mouthful yoga terminology. You should acquaint yourself with the basic poses of Yoga to make your journey smooth and well aware. The ultimate goal is to be mindful and physically healthy. This can be achieved by following yoga practice daily. For a hassle-free yoga routine, it is recommended to download some meditation apps. A worthy app to convert your sedentary lifestyle into an active one is Yours App.