A calm mind in a healthy body
Yoga helps synchronise the working of mind and body, to achieve a wholesome life
Ancient yogic practices are designed to tap into the capabilities of neural pathways to create a calm state of mind – something that is much sought-after in the present disturbed scenario.
“There are many ancillary benefits of Yoga, such as better health, a sense of overall wellbeing, stronger immunity, and improved productivity. Yoga Kriyas and Asanas become a bridge that can settle a distracted mind and prepare it for meditation,” says Namita Piparaiya, Yoga and Ayurveda lifestyle specialist and founder, Yoganama.
Namita lists a few ways in which yoga practice can help balance the working of body and mind.
MEDITATION
1) Start your practice with a few deep breaths. Just get on the mat, close your eyes, take a few deep breaths, whether standing or in child pose. This will help you create some distance between your worldly responsibilities and your practice. It will help you be more present.
Reserve at least 15-20% of your total practice time for internal work like Pranayama and Meditation. So, if you’re practicing for 60mins, use the last 10-15 mins for doing a breathing exercise and meditation. If you can spend more time, then that will be even better. Often people ignore or skip this step, but it is the most critical part of your practice. Practicing Asanas is like walking to an ATM. Pranayama/meditation is the act of withdrawing money. So, don’t skip this step; you’re already at the last stage; use this time to establish a meditation practice.
WHOLESOME WELLNESS
2) Now is the time for Asana practice – you can practice at a slower, more grounded pace or a faster, more dynamic pace. Both are fine as long as your movements are always coordinated with the breath. You do your best to maintain breath awareness throughout the practice. Your choice of pace entirely depends on your mood. Use your intuition. Ask yourself what kind of practice you would like to do today. Would you like to hold postures longer, or would you like to repeat them more often? And then decide basis that. Let your intuition be your guide, as that itself is an essential part of the mind-body connection. It’ll help you be more self-aware.
SHAVASANA
4) After you are done, take a few moments of rest in Shavasana or any other restorative posture. Don’t immediately jump out of meditation and into your everyday life. Reflect on your practice. And then rise to begin your day.
(This pose gets its name from the recumbent posture of a dead body. It is a position of relaxation)
SUKSHMA VYAYAMA
3) Next, you can practice Sukshma Vyayama. This is activating all the joints with gentle rotational or bending movements. They help invigorate the body, preparing you for Asana practice. It’s a dynamic vinyasa that also helps charge up the body —especially the spine.
METHOD:
● Ground your feet. Pull your knee caps up.
● Tuck your tailbone under and pull your bellybutton in and up.
● This will align your spine and give your lungs space to expand fully.
● Squeeze your shoulder blades together.
● Elongate the back of your neck and move your chin back ever so slightly.
By following this four-step process, you’ll enhance your mind-body connection, which will improve both your physical and mental health. And that is the key to a wholesome life.