Yoga and Yoga exercise-benefits of yoga and how to practise
Yoga is an ancient system of philosophies, principles and practices derived from the India and the Himalayas, more than 2000 years ago. Yoga through breathing practices, physical exercises and postures, and meditation intended to integrate the practitioner's body, mind, and spirit. Today there are about 22 types of yoga. They all have the same origins, but they are done in different ways. Its intended for everyone, children, women, men, healthy or people with physical disabilities.

Depending on physical readiness and circumstances, yoga can be practiced with the help of additional resources adapted to each participant. Yoga is a practical life philosophy, which makes you more self-confident and healthier, and in this regard, you can choose how deep you want to be involved.

Fitness and Yoga

Yoga is not only for meditation! Yoga can be a real fitness training

With properly performed Yoga exercises we can improve our physical condition. Muscles are contracting and relaxing. The connective tissue remains soft and the circulation improves. In this sense, Yoga practice works similarly to other forms of exercise and sports. We present to you three yoga exercises to achieve flat stomach:

  1. Bhujangasana (Cobra exercise)

This exercise is called "Cobra". In this exercise your body position reminds of a snake. On one hand, there is a demand for concentration, and on the other hand, you strengthen muscles of the back, shoulders and stomach. Take a special care to avoid stretching too much to prevent injury.


The exercise is performed in the following way : Legs and hips are on the floor, and the body with the help of hands straightens. Taking a deep breath in hold the asanas position for a few minutes and exhale.

  1. Dhanurasana (bow)

This exercise is also called "Bow" and trains muscles of the arms, muscles of the upper back and muscles of thighs and stomachs.

The exercise is carried out as follows: Lay on the floor, on the stomach, with the chin leaning on the floor. Bend your knees and hold tight your ankles.

  1. Vasisthasana (position of the wise man- Side Plank Pose)

In this yoga exercise, you are tightening the stomach muscles and side muscles on the stomach side, back muscles as well as the muscles of thighs. This exercise requires body balance.


With this exercise, we keep the weight of the whole body on one hand and the outer edge of the same leg, while turning aside and forming a hull and leg angle of 45 degrees to the ground.

Caution: This exercise is very effective; therefore, it can easily cause the entire body to shake. Whoever is not well- physical readiness, let him leave his lower knee on the ground and lift only the upper part of the body.

 

Meditation benefits

It's hard to imagine our everyday life without stress. It affects our well-being and our work. Meditation relaxes the nervous system, which is very important for reducing stress. This has a positive effect on diseases caused by stress, such as high blood pressure and headache. Meditation regulates the hormone system and strengthens the immune system.



Meditation exercise is performed the following way: Sit upright and cross your legs. Try to spread your knees as much as you can. The feet are below the opposite knee. Put your hands on your knees. Relax. Keep your back upright all the time. Close your eyes and straighten your head. Stay in this position for a few minutes before you cross your legs. With this exercise, you will discover inner peace, your relaxation will increase, and your inner strength will return.

Yoga for a better dream

In stressful situations, it's difficult to fall asleep. Yoga can help you improve the quality of your sleep. It regulates breathing, lowers pulse, calms and removes stress feelings.
Before going to bed, do this yoga exercise for a better sleep: Lie on your back and stretch your legs against the wall, your feet to the ceiling. Place your hands near the body, so your palms look up. Close your eyes and breathe deeply, your will forget your thoughts and will easily fall asleep.
 
If you still cannot easily fall asleep, you can read more tips here.