Yoga, an ancient but perfect science, deals with the evolution of humanity. This evolution includes all aspects of ones being, from bodily health to self-realisation. Yoga cultivates the ways of maintaining a balanced attitude in day-to-day life and endows skill in the performance of ones actions.
It is this composed attitude that is so necessary in dealing with the stresses of student life, as our new found independence brings with it the responsibility of sustaining a balanced life of work and play. As we are currently enduring the up and down emotions that the exam period inevitably delivers, many of you will find the need for a recreational solution to your stresses.
Yoga is the perfect route to travel down, bringing you not only the peace of mind that will lead to balance in your life, but also allowing your body to relax through gentle yet effective exercise. Here are four yoga positions that we would recommend to anyone, from beginners to advanced. They can be done during a quick fifteen minute revision break whilst waiting for your dinner to cook, or alternatively can be practised on repeat in the morning to wake yourself up in the right frame of mind.
Before you start any of these positions, take a couple of minutes to practice yoga breathing, which provides your body with its maximum oxygen content. This is firstly to get your mind to relax and your body to unwind from whatever you have previously been doing, and secondly, it is good practice for when you continue this breathing whilst in the yoga positions.
First, lie down on your back, relaxed, with hands and legs outstretched and eyes looking up at the roof. Gently close your eyes and relax…
Step 1:
ABDOMINAL BREATHING
Observe your natural breath.
You will notice that as you inhale the abdomen rises and then falls with exhalation. Watch this for a few moments to check this flow.
Now begin to deepen, lengthen and extend that movement. That is, while inhaling, let the abdomen rise to its limit and at exhalation let it fall completely.
Keep the chest still during this entire process – only move the abdomen.
Continue this for 20 breaths and then rest.
Step 2:
THORAIC (CHEST) BREATHING
Again observe your normal breath, this time focusing your attention on the chest.
You will notice the chest moving slightly up at inhalation and down with exhalation. Again observe this pattern for a few moments.
Now again, begin to deepen, lengthen and extend that movement. This time, on inhalation, expand and lift the rib cage, filling the lungs completely. Then on exhalation, let the lungs collapse fully, sinking to the limits.
In this step, keep the abdomen still, moving only the chest.
Do this for 20 breathing cycles and then stop.
Focus on your breathing continually whilst completing every yoga position.
GOLDEN RULE: The above steps should be done WITHOUT strain. The natural tendency is to heave with effort. The right way is to make it smooth and effortless. Go slow and easy.
Position 1 – Warrior 1
Named after a fierce warrior incarnation of Shiva, this version of the Warrior Pose increases stamina. First stand up straight with your legs together and then slowly raise your arms out to the sides in line with your shoulders. Then step out to the side with one of your legs, rotating your foot so it is facing in the same direction as your arm. Bend your leg and lunge to the side, feeling the stretch all the way up your leg. Switch legs and repeat.
Position 2 – Warrior 2
First stand up straight with your legs together and then slowly raise your arms out to the sides in line with your shoulders. Then step forward with one foot and lunge as deeply as you can, whilst maintaining a straight back throughout. Switch legs and repeat.
Position 3 – Downward dog
First stand up straight with your legs together and then slowly bend over to place your hands on the floor above your feet. You can bend your knees if needed. Then take a step back with your first leg and when balanced take a step back with your other leg to join the first one. Hold this position for as long as you need to fully stretch out.
Position 4 – The child
The final pose allows you to relax after doing the three more rigorous ones above. Get on your hands and knees on the floor and then slowly sit back onto your feet with your arms still stretched out in front of you. Then slowly move your arms back to be parallel with your feet whilst at the same time placing your face gently on the floor. Rest like this for as long as you need.
Note: These positions can be done either singularly, or in a fluent routine in the order they come in here.