Yoga & Meditation at Smahita Yog & Ayurvedic Clinic
Yoga and meditation are essential practices in Ayurveda that promote physical, mental, and spiritual harmony. They support healing, balance doshas, and enhance overall well-being.
Yoga for Physical Health
Yoga improves flexibility, strength, and circulation while calming the mind. Specific asanas target various health concerns, including degenerative and gynaecological disorders.
A well-rounded daily yoga routine helps improve physical strength, flexibility, balance, and mental clarity. Below is a step-by-step yoga sequence for daily fitness that you can practice at home:
1. Centering and Warm-Up (5 Minutes)
Begin with gentle movements and breathing to prepare the body.
- Sukhasana (Easy Pose): Sit comfortably, close your eyes, and take 5 deep breaths.
- Neck Rolls: Gently roll your neck clockwise and counterclockwise to relieve tension.
- Cat-Cow Stretch (Marjaryasana-Bitilasana): Move between arching and rounding your back for 5 rounds to warm up the spine.
2. Sun Salutations (Surya Namaskar) – 8-10 Rounds (10-15 Minutes)
Perform Surya Namaskar, a complete sequence of 12 poses that stretches, strengthens, and energizes the body.
Steps in Sun Salutation:
- Pranamasana (Prayer Pose): Begin with hands joined in front of your chest.
- Hasta Uttanasana (Raised Arms Pose): Stretch your arms overhead and slightly back.
- Padahastasana (Hand-to-Foot Pose): Bend forward and touch your toes.
- Ashwa Sanchalanasana (Equestrian Pose): Stretch one leg back and look up.
- Dandasana (Plank Pose): Bring both legs back into a plank position.
- Ashtanga Namaskara: Lower your knees, chest, and chin to the floor.
- Bhujangasana (Cobra Pose): Arch your back, lifting your chest.
- Adho Mukha Svanasana (Downward Dog): Form an inverted "V" with your body.
- Reverse the sequence back to standing.
3. Standing Poses (10 Minutes)
Enhance strength, flexibility, and balance with standing asanas:
- Vrikshasana (Tree Pose): Improves balance and strengthens legs. Hold for 30 seconds on each side.
- Trikonasana (Triangle Pose): Stretches the sides and improves flexibility. Hold for 20-30 seconds on each side.
- Virabhadrasana II (Warrior II Pose): Builds stamina and strengthens legs. Hold for 30 seconds on each side.
4. Core Strength and Flexibility (10 Minutes)
Strengthen your core and improve flexibility with these poses:
- Navasana (Boat Pose): Strengthens abdominal muscles. Hold for 20-30 seconds.
- Bhujangasana (Cobra Pose): Stretches the spine and strengthens the back. Hold for 20 seconds.
- Dhanurasana (Bow Pose): Enhances spinal flexibility and strengthens the core. Hold for 20 seconds.
5. Cooling Down and Relaxation (5-10 Minutes)
Relax your body and calm your mind with these poses:
- Balasana (Child’s Pose): Stretches the back and promotes relaxation. Hold for 1-2 minutes.
- Paschimottanasana (Seated Forward Bend): Stretches the hamstrings and spine. Hold for 1 minute.
- Shavasana (Corpse Pose): Lie on your back, close your eyes, and relax completely for 5 minutes.
6. Pranayama (Breathing Exercises) – 5 Minutes
End with breathing exercises to balance energy and calm the mind:
- Anulom-Vilom (Alternate Nostril Breathing): Practice for 2-3 minutes.
- Bhramari Pranayama (Bee Breath): Helps reduce stress and enhance focus. Practice for 1-2 minutes.
Key Benefits of Daily Yoga Fitness
- Improves flexibility, strength, and posture.
- Boosts immunity and metabolism.
- Reduces stress and anxiety.
- Enhances focus, energy, and mental clarity.
Would you like detailed instructions for any specific yoga poses or techniques?