Yoga at home: spiritual and physical practices of ancient science
Today it is difficult to find a person who has never heard of yoga. The ancient science that came from Indian culture is gaining new followers all over the world every year. A great alternative to fitness and physical activity – yoga, however, is much more than a sport. This is a whole philosophy of a healthy lifestyle, aimed at internal harmony through the knowledge of your own personality.
Sheetal Dalvi, a yoga instructor at Bagtyyarlyk Sports Complex in Ashgabat, told how to practice exercises at home if you can’t attend a sports club. A yoga master from India immediately emphasizes that yoga is an original “medicine” for the mind and body, which has a positive impact on a person’s well-being.
Yoga classes conduce to improve posture, develop flexibility, impact on the quality of sleep, and raise the functioning and performance of the respiratory, cardiovascular, and digestive systems. For those who have already learned a number of exercises under the guidance of an instructor, it is not difficult to start their day with home practice.
The first exercise, on the recommendation of a specialist, is “Bhramari Pranayama” (“breathing of a buzzing bee”). Sitting in a comfortable, meditative position, you should take a deep breath, and on the exhalation make a long vibrating sound: “mmm...”. This exercise helps to get rid of the heaviness in the head, soothe anger, anxiety and depression. It lowers blood pressure, eliminates diseases of the larynx, strengthens and improves the voice.
The next exercise – “Surya Namaskar” (“sun salutation”), includes a chain of 12 poses that will be repeated one after the other. Before you begin to implement this practice, you need to study each asana individually. A set of exercises “Surya Namaskar” stretches the entire body, that affects the flexibility and internal tone of the muscles. But do not forget that this is also a deep spiritual practice.
The performed exercises are completed with “Shavasana” – a yoga pose of relaxation. Lying on the floor in the “dead man” position, you should consciously observe your respiration and sensations in the body. It is preferably not to fall asleep. “Shavasana” returns to calmness and balance, giving the body the opportunity to restore strength.
“In general, it is recommended to practice yoga in the morning or early in the morning, after a night of fasting, – says yoga instructor Sheetal Dalvi. – Morning practice will help to improve your well-being throughout the day. If we talk about yoga and diets, then you should pay attention to what you eat. You can eat local, traditional, seasonal food, but the food must be supraliminal.”
“Yoga contains five basic principles: proper physical practice, breathing, relaxation, diet, and meditation. Slow and deep breathing relaxes the mind, and holding of breath in and out trains the lungs. Yoga practitioners become more attentive to food, thoughts, words, and deeds.”
Before getting certified as a yoga instructor, Ms.Sheetal practiced morning classes for several years. Yoga was an integral part of her school life. And having received a higher pharmaceutical education, the girl realized that the cause of many diseases lies in the wrong way of life. Having experienced the benefits of yoga practice and popularizing the ancient science in Indonesia, Ms.Sheetal began to share her knowledge with people from different countries.
“In Ashgabat, the yoga class has been opened since 2015. And we, Indian instructors, are pleased to see such a huge number of people heartily practicing together in our classes, – says Ms.Sheetal. – I really appreciate the way I was received in Turkmenistan, my newly learned language. For yoga practitioners and those who still want to start practicing, I would like to wish them: happiness, success, health, harmony and joy in life. I greet all my students with a bow – Namaste!”
