Definition of Yoga
Yoga originated from India and has been practiced since 4,000 years ago. Even though yoga activities are prohibited in Egypt, in Indonesia yoga is increasingly being looked at by people. His smooth and unhurried movements make yoga get enough attention.
As an art of mind and body, yoga combines mind control, breathing, and physical exercise. In yoga practice, each posture exhibited has a different meaning, both for the body and mind. Sit, for example, for relaxation. Meanwhile, it stands to generate energy. The benefits of yoga are believed to cover all ages.
Since ancient times, yoga has been known as an alternative method for curing several diseases. In addition, yoga also functions as a counterweight in the body. Some of the benefits of yoga include the following:
1. Reducing stress and depression
Stress occurs due to levels of tension and anxiety a person reaches a high level. No wonder some stressed people feel muscle tension in the neck. Well, yoga can be an alternative for you to relieve your stress. Yoga provides relaxation, posture exercises, breathing arrangements, and effective meditation to relieve the tension you feel. In addition, yoga also enhances the immune system which is often depressed by stress and anxiety.
2. Speed up the healing process
A study proves that yoga is effective in curing several serious illnesses, such as cancer and asthma. Yoga is also able to improve heart function, digestion and vision, increase sexual arousal, and help control pain
3. Relax muscles.
In yoga movements, there is such a thing as relaxation techniques. This technique is believed to be able to relax muscle tension. Because muscle relaxation can reduce the anxiety that is often felt by someone when trying to learn something new. Through yoga exercises, the body will be supple, the muscles will be able to elongate to the maximum become springy, and avoid damage to muscles and bones.
4. Improve memory
As you get older, usually, memory also decreases. Well, yoga is an effective way to improve your memory at the age that is no longer young. Basically, the nervous system will be able to send messages smoothly throughout the body if the body's conditions are supple.
Similarly, the flow of oxygen in the body. Oxygen will be able to flow more freely through joints, blood vessels, and capillaries when the body is more open. The brain also gets a maximum supply of blood and oxygen so that it can remember optimally.
Is yoga safe to practice? Yes, yoga is safe and can be practiced by everyone, both old and young. However, there are some requirements and posture needs that must be met correctly and of course, in the order suggested.
Forcing your body in an advanced position when it isn't ready can cause injury. It is important to remember that yoga is not a competition to see who can do the most extreme position. Yoga is for you, and if you do it regularly, you will be surprised at how quickly your flexibility and strength increases.
Indeed, it would be safer if when doing yoga, you have an experienced instructor. So, you don't do it recklessly. However, if you really don't have time to do yoga, below are five easy movements that can be done anywhere to calm tense muscles while reducing your stress.
a. Breathe
deeply This method is often done by most people who are under stress. To reduce your nervous tension, try to do it. This method is the easiest step to reduce tension through focused breathing meditation. How to? Close your mouth and take a deep breath through your nose. This simple technique can calm the mind and nervous system and can be done anywhere.
b. Eagle Arm Position
If you are an office worker who spends time sitting behind a desk, this movement can help improve posture and reduce tension in the shoulders and spine. The trick , bring the arm in front of you, place the right elbow above the left elbow and rotate the arms until the palms meet.
But don't force if your palms cannot touch each other. Just let the back of your hand touch each other. When you take a deep breath, raise your arms up. Do this position for five times.
c. Movement clenched Prayer
If your time a lot of bending (of course because of the demands of work), the strain on the wrists, shoulders, and back might feel. The ball of prayer can be an easy solution for you to get rid of that tension. The trick , clench both hands and pull to the back around the waist. After that, slide your hands and bring them together like a prayer position. If the wrist hurts, don't force it to continue. Do this position for five deep breaths.
d. Knee Movement
If you like to take a leisurely walk or jog in the morning / evening, it never hurts you to try to help knee injury. The way, place your body in a low crouching position and place your fingertips in front of both sides of your front legs. Slowly, straighten both legs. If your fingertips don't touch the ground when your feet are straight, bend your front knee slightly. Keep your hips in an upright position and inhale deeply for one or two minutes in this position. Repeat on the other leg, and repeat this movement.
e. Pigeon Position
If you have always felt difficulty during your night's sleep, there's no harm in you doing this movement because the movement with the position of a dove can help calm your mind and prepare for your sleep more calm and comfortable so you can sleep longer. The trick , lower the body with the position of the right leg in front slowly.
Move your right foot slowly towards your left hand. Move your knees toward your right hand. Calves must be perpendicular to the body. If you can't lower your hips to the ground, place a pillow under your right hip to help. Then, fold your body over your legs, with your arms down. Hold this position for a minute or two. Repeat on the left leg.
Well, if you want to increase your sexual desire, yoga can also be an alternative for you to improve your sexual relationship with a partner. Journal of Sexual Medicine states that women in general need a maintained mood so that sexual relations do not feel boring. Yoga perfects emotional balance with body flexibility. How is the movement?
1. The position of the Cat
Kneeling position, place both hands in front of the knee, and head facing straight ahead. While breathing in, slowly lower the hips down (cow) until the chest is pushed forward. When doing this movement, make sure the tailbone is pointing up. While exhaling, lift your back up (paint) and slowly let the stomach contract. Make sure during this movement, head facing down. Then, return to the starting position. Perform this movement six times This movement is useful to strengthen your Kegel muscles.
2. Cobra Position
Lay your body facing the floor, let both legs straight, and stomach touch the floor. Straighten your hands so that you support your upper body. Gently lift your upper body while straightening your toes to touch the floor.
Then, lower your body down until your elbows bend, lowering as far as you can. Hold for 20 seconds. Lift your back up slowly. Make both arms of the upper body and toes as the foundation of the lower body. Hold for 20 seconds, and repeat the movement for a total of six supports.
3. Dog Position Facing Down
Begin by lying face down on the mat and place your wrist 6-12 inches in front of your shoulders. Knee width apart hips and toes curled under. Then, lift your knees up and push the bones to the tail up, until the body forms an inverted V. Slowly move your chest toward your thighs to your ears, or if you are able to reach your upper arms and make sure your head does not dangle. Also keep the hips lifted and push strongly into the hand. This movement is useful to calm emotions.
4. Tree Position
With a standing position, leave your legs open parallel to the pelvis and place both hands beside the body. Raise your right leg and move your weight to the entire left leg. Bend the right leg and with the help of the right hand, place the right leg on the thigh in the left leg, above the knee.
However, if you have difficulty maintaining balance with this position, place your right foot under the knee of your left foot. Then, bring your hands together in front of your chest like a prayer position. Hold for a few moments, then return both hands in your standing position. Repeat for the left leg.
Repeat the position of the tree from the beginning, only this time raise both hands above the head with both hands parallel to the shoulders. Draw the hands as strong and stable tree branches, hold for a moment, then repeat for the right body.
Before doing yoga, there are some things that you should pay attention to, which include the following:
- Start with a beginner class. Never force yourself to move on to the previous level if you really can't. Because, if you overexert yourself, besides making you burdened, it can also cause stress. However, if you realize that the beginner class is not suitable for you, you can move to another class.
- Try different styles to find a match. Hathaor Vinyasa is a good basic style and suits many beginners.
- Use a towel roll or yoga block to help you modify more challenging styles.
- Never compete with other members. Yoga is not a competition. So, you don't need to worry if your other colleagues can touch your toes, while you can't do it in the first exercise.
- Use clothes that are comfortable and supple so you can move freely. If possible, take off your shoes and socks.
- Do yoga on an empty stomach. If possible, do yoga 3 hours after a large meal or 1 hour after a light meal. For longer practice, drink plenty of water 30 minutes before practicing.
- Consult with health practitioners. Although yoga is safe for all ages, you should consult with a healthcare practitioner first, especially if you are injured, sick, or pregnant.
- Look for experienced and qualified yoga instructors to get success and perfect benefits in yoga.
