Yoga and Meditation workouts are perfect for permission to refresh your mind whilst physically exercising.

Welcome to Udyamyog.com! In today’s environment where everything appears to be moving at a faster pace, people do feel stressed. Between a job, children, and chores, among other responsibilities, people need to focus on taking care of themselves. Now enter yoga and meditation, two simple practices that make your body great while also healing your mind and spirit.

 

In this guide, you will discover different yoga and meditation workouts you can readily practice. These workouts are perfect for yoga novices as well as athletes or anyone in between, seeking balance, strength, and serenity.

Yoga and Meditation workouts are perfect for permission to refresh your mind whilst physically exercising.

What is So Special about Yoga and Meditation Workouts?

 

Practice shows that performing yoga along with meditation is much more useful for the physical and spiritual training of the body. Yoga enhances the muscles and makes him flexible besides training him on ways of breathing while meditation helps him to cool his brain besides training him how to think. Combined, they produce a robust catalytic effect that you feel revitalized, grounded and general feeling that the day is more manageable.

 

Here’s what you can expect from a yoga and meditation workout:

Physical benefits: The ability to lift heavier loads, better flexibility, balance, coordination, overall endurance, cardiovascular health, strength endurance, and better muscle mass.

Mental clarity: Lessened level of stress, anxiety and tension.

Emotional balance: More tranquility within a person and increased overall success.

Okay, now, let’s move to part two of our workout series: yoga and meditation workouts you can do at home.

Yoga and Meditation workouts are perfect for permission to refresh your mind whilst physically exercising.

Yoga Warm-Up: Preparing the Body and Mind

 

It is necessary to warm up before any physical activity and, thus, the proper warm up could prepare you for what is upcoming. This is a yoga warm and will limber your muscles and help you focus on your breathing.

 

1. Breath Awareness While Sitting (5 min)

 

How to Do It: The shoulders should be relaxed and the tempered fingers should be placed on the knees when you are in a comfortable position in Simple Cross-legged Position. Put your eyes shut and breathe in deeply using your nose, focus on your stomach expanding. Slowly take a breath out and relax your tummy muscles. Take 5 minutes just to breathe and pay attention to how the breath regulates our state of consciousness.

Benefits: It focuses you and aligns your mind from day-to-day business pulling you back into the present moment.

Tips: If it gets challenging to concentrate, then start counting your breaths and with each breath you take try saying ‘I am calm’ and with the exhale ‘I am at peace’.

 

2. There should also be space for Cat-Cow Stretch, which is a usually a 3-minutes long yoga pose.

How to Do It: Starting position to perform this exercise is under standard push up position; This involves placing your hands flat on the floor, middle of the line between your shoulder and hips with your knees on the ground. To do the Cow Pose, on an inhale, lift your head and chest up and bend your back backward. On the exhale, draw the curve of your spine and tilt your head down towards your chest (Cat pose). Switching between these two movements for 3 minutes.

Yoga and Meditation workouts are perfect for permission to refresh your mind whilst physically exercising.

 

Benefits: Helps lengthen your spine, stimulates your back and provides an effective stretch to your chest.

 

Tips: Walk in synchronization with your breath and pay attention to movements to feel the connection with them.

 

Yoga Flow: Energizing the Body

 

After several minutes of getting warmed up, it’s possible to transition to a power yoga routine that targets strength tissue, range of motion, and consciousness. It is to be noted that the above-mentioned flow of power is supposed to be inspirational in nature.

 

1. Sun Salutations (Surya Namaskar) start with few to 10 repetitions but it should take 5- 10 minutes in total.

Beginning with movements of the cardio vascular system known as Sun Salutations is a perfect way to start your stretching regimen as they prepare the body all over.

 

How to Do It: Begin the practice in standing position, the Mountain Pose (Tad asana). Bend for the right side as you take the inhale sweep your arms up and then exhale as you fold forward to touch your hands towards the ground (Internal Rotation). Breathe in, lift to the fifty percent with flat spine and breathe out to returning into a Plank pose. Bend your backbone down and come into Cobra Pose on the inhale. Breathe out when you press back in to Downward-Facing Dog. Chant for a few breaths then come off the back of the mat and bounce up to the standing position in Mountain Pose. Ideally, complete this progression 5-10 cycles.

Benefits: Tones up the arms, legs and the abdominal wall muscles even as it stretches the spine, hamstrings and the pectoral muscles.

Tips: Instead, try to concentrate at the point where your breathe hits your body for each of the movements.

Yoga and Meditation workouts are perfect for permission to refresh your mind whilst physically exercising.

2. African Indigenous Warrior Warrior Sequence for 5 minutes

This is a standing sequence that offers improved strength to the legs, balance and vitality in the entire body.

How to Do It: From Mountain Pose, draw one foot back to Virabhadrasana I where the front knee flexes and the back leg remains straight. Stretch one more time; raise your arms as if you are stretching for a ceiling and stay like that for some time, preferably for as many breaths as possible. Shift into warriors II by bending your knees slightly and swivel your arms up to the horizontal position. Namaste a few breaths before transitioning into Reverse Warrior, bending down backwards with your back arm and standing tall with your front arm. Repeat on the other side.

Benefits: Helps to strengthen your legs, enhance your balance, and expand your chest cavity as well.

Tips: Use those stomach muscles and make sure your front knee does not go past your ankle.

 

3. Chair Pose, Utkatasana (1 min)

How to Do It: From Mountain Pose, go up on to the balls of your feet, and gently squat back as if you were sitting into an imaginary chair. Stand with your feet parallel to each other, put your palms up to the sky.

Benefits: Builds up your thigh muscles, the bottom, and abdomen, and at the same time gives you the ability to concentrate and persevere.

Tips: Stand with your weight over your heels and do not let the knees travel in front of the toes.

 

4. Bridge Pose Bridge Pose Setu Bandh asana (1 minutes)

How to Do It: Stand with feet shoulder width apart, parallel to each other and about a foot distance from the edge of the bench, flatten the back on the bench; then bend the knees and bring the heels towards the buttocks. As you exhale press into your feet and lift your hips off the floor to form a straight line from your shoulders to your knees. Place your palms on the ground and have your arms stay flat on the ground as you fold your fingers.

Benefits: Builds up your backbone, butt, and thighs and at the same time stretch your chest area and spine.

Tips: Don’t round your back too much—try to engage your hips as much as your back muscles.

 

5. Pigeon Pose or Eka Pada Rajakapotasana (at the top of the leg for 2 minutes in each side)

How to Do It: Launching from Downward-Facing Dog, come into Half Pigeon by tucking one knee towards the glutes and rest the other behind your wrist. Bring your other leg and place it flat in a straight line behind and then reduce your hips towards the floor. Keep it for about 2 minutes on each side.

Benefits: Helps to tone the hips, thighs and lower back, and induce relaxation.

Tips: If you have tight hips then it is recommended to put a blanket under your hips.

Yoga and Meditation workouts are perfect for permission to refresh your mind whilst physically exercising.

 Meditation: Calming the Mind

 

Next time when you complete your performing yogic exercise activities it is a good way to cocoon yourself in a serene environment to do meditation. Here are few types of meditation which can be performed, once you are done with your yoga session.

 

1. From: Self-Guided Mindfulness Meditation (5-10 minutes)

How to Do It: Lay down on your back in fetal position or sit with your spine a straight as can be. Sit with your eyes closed and begin to tune into various areas of your body starting from the sole of your feet up to your head. When you’re thinking of each body part, try to let go of any tension in that particular body part.

Benefits: Strengthens body consciousness, diminishes muscle tension and encourages relaxation at the subliminal level.

Tips: If your thoughts become scattered remind yourself to focus on the physical sensations of your clients’ touch.

 

2. Breathing Exercise (5 min).

How to Do It: Keep your backbone straight, your legs uncrossed and your hands in the prayer position on your lap or on your knees. Sit quietly and try to find your breath. Take in air through your nostrils then hold it and finally release as much air as possible. Be aware of the feeling associated with the air coming into your lungs and going out of it.

Benefits: Heals the soul, helps to act as stress relievers, and promote one to be able to concentrating well.

Tips: If your mind wanders just let it go and don’t even analyze it, just try to bring your concentration back to the breath.

 

3. The second exercise is: Loving-Kindness Meditation (Metta) (5-10 minutes)

How to Do It: Relax your body with your eyes shut. Try to start the day with mouthing some simple affirmations in the privacy of your home such as, “May I be happy today, may I be healthy today, may I be at peace today.” Then take these wishes and send them to someone you know you love, someone you do not know, and someone you do not like.

Benefits: Strengthens the capacity for caring, for feeling with and feeling like others.

Tips: Memorize each of the phrases in the list, making sure you concentrate on getting a feeling of love and kindness while you do it.

Yoga and Meditation workouts are perfect for permission to refresh your mind whilst physically exercising.

Cool Down: Restoring Balance

 

This is especially so when you have done much of yoga and meditation workout both for the body and your mind. That way, you find balance and prevent yourself from overdoing the practice and therefore not being able to fully harness the goodness of practicing.

 

1. Child’s Pose (Bal asana) (5 min)

How to Do It: Come into a squat position where you are touching your buttocks with your knees. Tuck your chin to your chest and bend your elbows and Take in a deep breath and release the air along with your muscles in your body.

Benefits: Exercises the lower back and hips, reduces stress.

Tips: If your forehead does not reach the mat then you should use a brick or a small pillow under your forehead.

 

2. Savasana or Corpse Pose which is usually done at the end of the practice should take 5-10 minutes.

How to Do It: Lay on your back with your legs straight and your arms placed by the side of your body and your palm upwards. Please cross your arms and keep your eyes closed while your entire body unwinds. Just take a pause and try to ignore or relax the body muscles to relax for some time.

Benefits: Leads to muscle relaxation and helps your body and mind assimilate

Yoga and Meditation workouts are perfect for permission to refresh your mind whilst physically exercising.

Namasate