Yoga is becoming more and more popular every day. People are looking for ways to enhance their physical health, but also want to ensure that they simultaneously care for their mental health.
Yoga and Your Longevity
Yoga can help with both of these things. There are many different types of yoga exercises that you can try out. However, this article will focus on the six best ones for mental and physical health so that you can see how each can benefit you differently.
1. Pranayama or Breathing Exercises
Pranayama, or breathing exercises, is an essential part of yoga. There are several different types of prana breathing techniques, but all of them involve controlled breathing to achieve specific benefits.
Breathing exercises can help you relax and improve your mood, sleep better, reduce stress and anxiety, and improve your focus and concentration. It also helps to achieve a state of mindfulness during meditation practice and makes you more likely to stick with an exercise program.
You can perform the breathing exercise on your own, without the help of a teacher. However, if you need one, you have many options to choose from because, according to Zippia, more than 21,668 yoga teachers are currently employed in the US.
The basic technique involves inhaling through your nose for a specific amount of time and then exhaling through your mouth for the same amount of time. You can also try expanding or contracting your stomach as you breathe in or out.
2. Ujjayi Breath
The ujjayi breath is a powerful breathing exercise that can help you relax and relieve stress. The technique is similar to the Valsalva, but you’ll focus on breathing in through your nose and out through your mouth. The ujjayi breath will help you achieve deep relaxation, which is essential for developing mental strength and reducing anxiety.
To start:
- Sit comfortably with both legs crossed or outstretched in front of you.
- Close your eyes gently and begin to breathe naturally through your nose. Then exhale all the air slowly through pursed lips.
- Try not to force yourself or strain, as this can cause injury or pain instead of releasing tension.
Focus on relaxing each muscle group as it releases tension during exhalation until only air remains in the lungs. After holding this position for several seconds without forcing it, inhale deeply while expanding both sides equally until they’re full again before exhaling. Repeat these steps until feeling completely relaxed.
Then continue breathing normally throughout rest periods between sets when performing more complex exercises like jogging laps around an outdoor track.
3. Anuloma Viloma – Alternate Nostril Breathing
Anuloma Viloma is a type of alternate nostril breathing. It involves both nostrils and is one of the easiest yoga exercises.
To perform this exercise, you will breathe through one nostril and exhale through the other. Then, you’ll repeat this process, but breathe in your alternate nostril and exhale through your primary one again. Repeat this countless times until you feel relaxed or energized.
There are many other types of alternate nostril breathing. You can try them out to see how each feels and which works best for you. You mustn’t force your breath, but instead, breathe in a comfortable and natural way.
4. Humming Bee Breath or Bhramari Pranayama
This breathing exercise helps you to calm and relax your mind. It is also known as the “shower of the bee.” Bhramari Pranayama is a breathing exercise that helps calm your mind and relieve stress and anxiety. It is said to have numerous health benefits, such as improving blood circulation, increasing energy levels, reducing fatigue, and boosting concentration.
This meditation is done by humming like a bee, which vibrates your vocal cords. The vibration calms your body and mind, helping to relieve stress and anxiety. Unfortunately, stress and anxiety have become a part of life for most Americans. According to a survey by Value Penguin, about 84% of Americans feel stressed once a week.
You can do this yoga exercise anywhere and anytime, whether in bed before sleep or during work breaks. However, be sure not to practice Bhramari Pranayama if you have high blood pressure or are pregnant or breastfeeding.
5. Kapalabhati Pranayamas or Skull Shining Breath
Kapalabhati Pranayama, or skull-shining breath, is a powerful cleansing breath that helps to purify the body and mind. It is practiced during kundalini yoga, which focuses on awakening the energy channels in your body through meditation.
The practice includes a series of rapid, forceful exhalations through the nose while sitting cross-legged on the floor or standing with your feet together. The inhalation comes naturally, as you inhale after each exhales. Beginners should start with five repetitions before gradually increasing up to 50 repetitions per session.
This breath helps to remove toxins from your body, improve circulation and detoxify the lungs. It is also an excellent way to start your day because it gets you moving and energized. Begin by sitting on the floor with your legs crossed or standing with your feet together. Next, inhale deeply through the nose and exhale forcefully through pursed lips, making a “ha” sound as you do so.
6. Vinyasa Yoga
Vinyasa yoga is a dynamic practice that involves moving from one pose to the next. Vinyasa means “to place in a special way,” linking poses with breath. This sequence of poses can be done at a slow or fast pace, depending on the type you’re doing.
The practice typically begins with several sun salutations that build heat and bring energy into your body. Then, you slowly move into more challenging poses, such as backbends, twists, and balancing postures. Vinyasa can also include partner work or acrobatic-like movements. It’s important to remember not to push yourself too hard when learning new sequences.
Vinyasa classes are best for beginner yogis looking for a challenging yet accessible way to get fit while exploring their body’s limits through movement.
Practice Mindfulness Through Yoga
Yoga helps you take care of your body, which is why it is becoming popular in the US. According to Statista, in 2021, more than 34 million people were practicing yoga in the US, as it is a great way to practice mindfulness.
Yoga is the perfect exercise for you if you’re looking for a way to stay healthy and fit and reduce stress. Yoga helps improve your posture and balance and increases joint and muscle flexibility. Yoga is also a proven technique to improve your body’s blood circulation.
Yoga also helps you improve your physical health by strengthening your muscles and improving flexibility through various postures or asanas. The best thing about yoga is that it’s suitable for anyone, regardless of age or fitness level. Practice these six poses today and see how much better life gets when practiced with mindfulness.
