JANLLOYD A.

ESMILLO
EN1-8NS
YOGA IN LIFE, FOR LIFE!
Yoga is one of the most popular body practices in the
world, which has a rich ancient history and traditions. It
helps to improve one’s life significantly by increasing body
flexibility and muscle strength. In fact, yoga is something
bigger than a simple practice, since it remains a lifestyle for
millions of people worldwide. It brings good health and a
peaceful mind for those who do yoga on a daily basis.
Yoga main principles include a connection with nature
and the body-mind balance, which can be found by means
of regular yoga practices. Since people remain an essential
part of the environment, becoming closer to nature is a real
advantage for every person. When we can deal with a
nature gaining new knowledge and possibilities once
making no harm to nature, we always gain benefits and
become better persons.
This exceptional type of exercise allows getting control
of your own mind and find a balance between body and
mind eventually. This body mind and soul connection make
people strong individuals, which can control their own
feelings, fears, and expectations. Yoga is an ancient
treatment for numerous diseases and the best possible way
to stay healthy throughout an entire life. Yoga allows
reducing stress and anxiety by following simple guides and
instructions. Thus, it keeps a high level of a clear and
peaceful mind.
 Among the numerous benefits of yoga, the following
ones are the most prominent and informative: Yoga allows
clearing mind and reaching a more peaceful life approach;
It creates a connection between body and mind bringing a
needed harmony; Yoga reduces stress, various fears, and
mental disorders; It connects a person with nature. Yoga
practice includes various types of yoga, which bring
exceptional benefits for yoga fans. Moreover, every person
can find proper yoga exercises in order to improve his own
health, gaining body and mind harmony eventually.
Yoga is an old practice that originated in India. Even in
ancient times, people were fond of the idea to get closer to
nature and understand their own mind and body better
once practicing yoga. From the Sanskrit, the “yoga” word
means “union” and “discipline.” People who practice yoga
learn the body and mind discipline, which reveals the best
ways to connect body and mind. The proper balance
between mind and body and a strong connection to nature
are the most prominent principles of yoga and hatha yoga.
In the same time, yoga remains a special science which
teaches us how to live a healthy life and how to remain
satisfied with our life decisions. Yoga classes are alternative
to medical treatment, thus they can prevent numerous
diseases and reduce stress and unfounded fears. It helps
to regulate the functioning of the main body organs and a
mind.
 The main idea of yoga practice is to learn how to control
body part movements using various breathing exercises. If
you can learn how to breathe properly, you can become
much healthier. This is not a special physical fitness
practice, it is more the advanced life practice that unites
inner and outer body and mind. It helps people to take
control of emotional, mental, and spiritual thoughts. Yoga is
a great way to improve their own health and body shape at
any age, thus kids, teenagers, adults, and old age people
can practice yoga. But it also needs slow and controlled
movements of the body. Often, it is better to start yoga
exercises with an experienced coach. It is important to
practice yoga on a daily basis in order to get the best
possible benefits. It can be a great initiative to promote
yoga classes in schools and colleges since it can greatly
help young people to develop a healthy lifestyle and to
avoid numerous possible illnesses in the future. In the
modern day, yoga is the cheapest, but very effective
treatment of numerous stress disorders and mental
diseases. Once gaining a life balance and harmony, every
person can forget about blood pressure problems, heart
ailments, kidney and liver disorders, etc. Yoga sutras can
help with various mental problems as well.
These days, yoga is aimed at improving people’s lives
through regular practices. Daily yoga brings lots of benefits,
including body immunity system improvement and body
strength development.
 The improved body and immunity system allow
preventing various diseases and reacting to different life
situations more peacefully. The raja yoga karma yoga jnana
yoga is a key to a peaceful mind and improved body.
It is very beneficial when you make yoga an essential
part of your life and practice it on a daily basis. It is easy to
schedule yoga classes and gain the biggest benefits once
learning how to control your own mind and body. Yoga
classes have various levels of difficulty, thus every person
can learn yoga and develop own skills every day by using
clear and practical tutorials.
The ancient yoga is a special science which teaches us
how to live a healthy life nowadays. Yoga classes are a very
effective alternative to medical treatment. It helps to
regulate the functioning of the main body organs and a
mind. It brings harmony between body and mind and
makes us closer to nature.
• Sit on the floor with your legs extended
in front of you.
• Place your palms, with fingers spread
wide, on the floor slightly behind and
outside your hips.
• Look up to the ceiling, point your toes,
and keep your arms and legs straight.
• Keep your entire body strong and form
a straight line from your head to your
heels.
• Squeeze your core and try to pull your
belly button back toward your spine.
Hold the position for up to 30 seconds.
• If your hips begin to sag or drop, lower
yourself back to the floor.
Your core is more than just your abdominal
muscles. The core includes the hip abductors,
hip adductors, hip flexors, and the lumbar
spine. When done correctly, the reverse plank
engages all of these muscles, as well as the
gluts and hamstrings, for a challenging full
core workout. The reverse plank exercise can
also be used as a rehab exercise to improve
core and spinal stabilization.
A strong and balanced core can help you
maintain good posture and have ease of
movement in your daily life. It also helps with
performance in a wide variety of sports and
physical activities.
• Engage all of the muscles in your legs, Standing backbend is a wonderful
focus on drawing your knee caps up.
Keep your tailbone tucked under, belly heart-opening pose. It helps to release
drawn in, and heart forward. tension, especially in the neck and
• Place the palms of your hands on your shoulders. This pose helps to open up the
lower back, with your fingers pointing
respiratory system for deeper, fuller
towards the ground, as you draw your
elbows together. breath.

• Take an inhale as you lift up tall through Standing Backbend is also a fantastic
the crown of your head and focus on preparatory pose for any deep backbend
drawing your belly in, keeping your core
strong. like Wheel, Bow or Camel pose.

• Exhale to arch your spine back, only go

as far as feels comfortable for your
body.
• Begin in Mountain Pose standing Warrior I stretches the whole front side of
with your feet hip-distance apart and
the body while strengthening the thighs,
your arms at your sides. Let your
thoughts settle. ankles, and back. This is a powerful standing
Exhale as you step your feet wide pose that develops stamina, balance, and
•
apart, about 4 to 5 feet.
Turn your right foot out 90 degrees, coordination. It tones the abdomen, ankles,
so your toes are pointing to the top and arches of the feet. This pose also
of the mat.
stretches the chest and lungs, improving
• Pivot your left foot inwards at a 45-
degree angle. breathing capacity and invigorating the body.
Reach up strongly through your It can be therapeutic for sciatica. It also
arms. Broaden across your belly,
encourages greater flexibility, strength, and
lengthen the sides of your waist, and
lift through your chest. range of motion in the feet, increasing
Press down through the outer edge circulation as it warms all of the muscles.
•
of your back foot, keeping your back
leg straight.
• Engage your right thigh muscles and Triangle Pose strengthens the legs and
draw your right femur into its socket.
stretches the groin, hamstrings, and hips, and
• Lower your right hand down onto your
opens the chest and shoulders. It also
shin or ankle.
challenges and improves balance and
• The left shoulder stacks on top of the
right one as you open your chest, stability.
reaching your left fingertips toward the
ceiling while keeping your left shoulder
rooted in its socket.

• Continue to draw your right thigh muscles

upward, deepening the crease in
your right hip.

• Soften your right knee slightly to prevent

hyperextension (this is called a
microbend).
• Stand with your feet together. Bend The pose certainly gives your hamstrings a
your knees slightly and fold your torso great stretch, but it also encourages good
over your legs, moving from the hips,
not the lower back. spinal alignment. Forward bends also
stimulate your abdominal organs and promote
• Place your hands next to your feet or on
the ground in front of you. good digestion.
This pose gives you a great opportunity to
• Inhale and extend your chest to
lengthen your spine. Keep your gaze practice your yoga breathing, increase your
directed forward. focus, and calm your mind. It's also a great
• Exhale and gently press both legs way to build up strength and flexibility you'll
toward straight. need for advanced yoga poses and
• In an exhalation, extend your torso sequences.
down without rounding your back. Stay
long throughout your neck, extending
the crown of your head toward the
ground.
DO NOT WISH
FOR A GOOD
BODY,
WORK FOR IT!