My Yoga Journal

"Yogah karmasu kaushalam"
Yoga is excellence and skill in action.

After many years started practicing yoga recently. Basic warm ups followed by simple asanas and surya namaskar. I started practising traditional style yoga from my guru( friend) and after 3 months,to gain some deeper knowledge joined a  simple course on yoga for human excellence . Here Am sharing Some of my key take aways in this blog.

Theoretical  reference  from my learning journey

Week 1 

Week 2 

Week 3

Week 4

Week 5

Practical takeaways as below

⏱️ The 30-Minute daily routine

Mindful Warm-up & Flow (10 Minutes)

* Basic Warm-ups (3 Min):

•  Gentle neck/shoulder rolls 
•  cat-cow stretches on all fours
•  wrist stretches

 Surya Namaskar (5 Min): 

• Perform your 3 rounds slowly. Take 3 to 5 deep breaths in each pose (especially in Downward Dog) rather than rushing through.
• * Tree Pose / Vrikshasana (2 Min): Hold for 1 minute on the right side and 1 minute on the left side to build true stability and ankle strength.

Deep Hip Opening (6 Minutes)

* Malasana / Yogi Squat (3 Min)

* Butterfly Pose / Baddha Konasana (3 Min)

 Reclined Recovery & Stillness (8 Minutes)

* Pavanamuktasana / Wind-Relieving Pose (2 Min): Hug both knees in for 1 minute. Then, hug just the right knee for 30 seconds, followed by the left knee for 30 seconds.

* Ananda Balasana / Happy Baby Pose (2 Min): Hold your feet and rock gently side to side. Enjoy the deep massage on your lower back and kidneys. 

* Savasana (4 Min): Lie completely flat. Extend your 10 to 15 breathing counts into an unhurried, deep abdominal breathing exercise. Let your entire body feel completely relaxed into the mat.

Breathwork & Integration (6 Minutes)

* Sukhasana + Anulom Vilom (5 Min): Set a timer and practice alternate nostril breathing continuously. Slow down your inhalations and exhalations to equal lengths (e.g., inhale for 4 seconds, exhale for 4 seconds).

* Closing Mantra (1 Min): Sit in silence for a moment, chant your closing mantra three times, and rub your palms together to generate heat before placing them over your eyes.

Sarve bhavantu sukhinah,

Sarve santu nirāmayāḥ

Sarve bhadrāṇi paśyantu, 

Mā kaścit duḥkhabhāgbhavet

Om śāntiḥ śāntiḥ śāntiḥ

🙏🙏🙏🙏