Greetings and welcome to the July 2013 edition of the Mastery of Meditation and Yoga newsletter.
We all know the benefits of practicing yoga, but in today's busy and hectic world, it is often difficult to find the time to cultivate a regular practice. So to help those of you who are pressed for time, below you will find part 1 of a complete yoga set, that can be done in just 30 minutes. I will provide part 2 of this set in the next newsletter later this month.
30 Minute Complete Yoga Set - Part 1:
All titles below are links to the article, so click the link to read the full details on the particular exercise.
The following yoga set provides a complete workout and works on all the major muscle groups and systems of the body to ensure good health, healing and well-being.
In this newsletter you will find part 1 of this set, which is comprised of 6 exercises and takes 20 minutes to complete. I suggest you start with these 6 exercises and then add the exercises I provide in part 2, which I will provide in the next newsletter.
Note that although I have given times below for each exercise, you should do as much as you are comfortable with and take breaks as and when needed.
2 Minutes:
Start the set with doing 2 minutes of this excellent breathing exercise. Kapalbhati has a wide range of benefits, which include improving your respiratory and digestive systems, and it is a great way to get your energy going at the beginning of a set.
Kapalbhati is done by expelling the air forcefully through the nose and allowing a passive inhalation following that. The stomach is pulled in sharply during the exhalation phase. Video instruction in included in the article -
How to do Kapalbhati Pranayama.
3 Minutes:
Now move onto Anuloma Viloma Pranayama for 3 minutes. This breathing exercise is great for promoting a calm, smooth, peaceful mind which is great for practicing yoga and meditation. Try to do this exercise with full awareness.
In Anuloma Viloma, you will breathe through one nostril, exhale through the other, then breathe through it, and exhale through the original nostril. Use your fingers to pinch a nostril closed as required by the pattern above.
For both Kapalbhati and Anumla Viloma you can use the basic seated pose below. If you are not able to sit cross legged (or Burmese Style as shown below), then you can sit upright on a chair as well.
Basic Pranayama Pose
http://anmolmehta.com/blog/2011/04/01/neck-yoga-exercises/
10 Minutes:
If you were not able to dedicate even 30 minutes for your yoga practice and came to me to ask, if I can do just 10 minutes of yoga a day, what should I practice? I would tell you to do Surya Namaskar daily.
This is a great sequence and it works on many of the essential aspects of your body and systems. It is also a great routine for promoting weight loss and strengthening your entire body. Do this routine repeatedly for 10 minutes. Take breaks as needed.
You will find many more details and variations for Surya Namaskar here. But to get started the illustration below shows you the sequence step by step.
2 Minutes:
There are 3 things to keep in mind with regard to working on your core abdominal strength. First, its very good for you both energetically and aesthetically. Second, you should do some abdominal work everyday. And finally, it is good to change up the abdominal exercise you are doing from time to time.
So to start with, I suggest the double leg lifts. From there every week or two I suggest switching to another abdominal exercise for maximum benefit. Do this or other exercise for 2 minutes.
For double leg lifts simply raise your legs to 90 degrees and then lower them slowly back down.
Starting Position
Ending Position
1 Minute:
The next pose to do is a very good inverted yoga pose. It is the Should Stand. This pose is not just good for brain fitness, but is also good for your heart and immune system. In addition, it is beneficial for the thyroid gland and for promoting peace within.
Come into this pose carefully, do not overdo it and hold it for 1 minute if possible.
Shoulder Stand
Stay tuned for part 2 of this set in the next newsletter. There I will provide the exercises and poses that comprise the remaining 10 minutes of this set.
Top 5 Recent Articles:
Below are the top 5 most recent articles. Titles below are links to the full articles, so click through to read the ones that interest you.
A great set of abdominal exercises and poses, to increase your core strength, define your abs and boost your level of power and energy.
3 time tested Buddhist meditation techniques, which will suit different aspirants depending on their personalities and preferences.
Insights and methods on how to simplify your life so you can live a more meaningful, happy, peaceful and spiritual life.
Here is a great exercise to add to your Abdominal Toning Set, as this one will help you burn calories and melt away fat.
A deep look at how to master desire so you can live a life full of joy, love, clarity and fearlessness.
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