Yoga sessions usually begin with basic warm-up exercises. These help your body get ready for the physical movements, asanas/ poses that are part of yoga.
Sadhana yoga is a type of yoga which involves deep meditation. It involves breathing and physical movements. With regular practice of Sadhana yoga, one can connect with one’s inner self and achieve a sense of relaxation, as well as mental and physical well-being.
Yoga Sadhana Meditation
The most important aspect of Sadhana yoga is meditation. To practice meditation at home, follow the instructions listed below and get started:
1. Find a comfortable place in your home where you can sit for an hour and practice meditation.
2. Choose a perfect yoga mat which is comfortable and suits your needs.
3. Sit on the yoga mat in a comfortable cross-legged position (Beginners are recommended to sit in this pose as this is the easiest pose).
4. Close your eyes and begin the session.
5. To begin with, concentrate on your breath. Sit ideally for 5-10 minutes and concentrate on your breath. This activity is known as prana dharana.
6. Move on to the next level of meditation. Close your right nostril with the thumb of your right hand and breathe with the left one. Release the thumb from the right nostril and exhale with the right one. Close the left nostril with the thumb of the left hand and breathe in with the right nostril. Release/ exhale with the left one. Repeat this session for 10 minutes.
7. With your eyes still closed, focus on the centre point in between your eyebrows. Concentrate on the point. Remain steady for about 20-25 minutes. While you are in this state, try to remove all thoughts from your mind and focus only on your inner self.
8. End the session by opening your eyes slowly. Before you open your eyes, perform the act of palming. For this you need to rub your palms against each other and place them over your eyes.
9. Open your eyes. Relax.
Blend Yoga Asanas with Sadhana Yoga:
After a good relaxing session, do a few physical exercises to feel refreshed and rejuvenated. These yoga poses are a mixture of aerobic exercises, muscle resistance exercises as well as stretching exercises. To get started with yoga asanas, follow the instructions mentioned below:
1. Natrajasana – Dancer’s Pose:
- Stand on the yoga mat.
- Shift your body’s weight on your right leg and keep lesser weight on the left one.
- Bend your left knee so that your left heel is lifted up towards your hips/ buttocks.
- Shift your left hand in the backward direction. Hold the outer part of the left ankle with your hand.
- Bring your chest forwards.
- Shift your left foot away from your body. Stretch it upwards.
- Extend the right hand in the upward direction in front of the body.
2. Bharadvajasana – Seated Twist Pose:
- Sit on the yoga mat.
- Stretch your legs in front of you.
- Place your arms on the sides.
- Bend your legs at the knees and bring them towards your left hip.
- Your entire body weight would now be on your right hip.
- The inner side of your left ankle should be placed on the right foot.
- Inhale slowly.
- Stretch your spine as much as you can.
- Exhale slowly.
- Place your right hand on the floor and your left hand on the thigh of your right leg.
- Slightly bend your upper back.
- Twist your backbone in such a way that you can feel the twist from your lower back till the top of your head.
- With each inhalation, try and stretch up your spine as much as you can.
- Twist your body each time you exhale.
- Turn your head and look on your right side over your shoulder.
- Hold this pose for about a minute.
- Now exhale slowly.
- Untwist yourself to come back to your normal position.
- This needs to be repeated now towards the other side.