Healthy mind, healthy body

With so much happening in the world, Get It decided to calm things down a little by getting out to get within. Live Love Yoga Studio owner, Duola Kridiotis, opened her studio to demonstrate how to keep your mind and body fit by practicing yoga.

 

“Yoga has many physical and mental benefits, building muscle strength, enhancing flexibility, promoting better breathing, supporting heart health, helping with treatment for addiction, reducing stress, anxiety, depression, and chronic pain, improving sleep, enhancing overall well-being and quality of life, develop a sense of belonging in the world.”

 

So how does yoga enhance your physical well-being? Here are some pointers from Duola to stretch your brain. 

 

Yoga improves strength, balance, and flexibility: 

Slow movements and deep breathing increase blood flow and warm up muscles while holding a pose can build strength.

Try it: Tree Pose

Balance on one foot, while holding the other foot to your calf or above the knee (but never on the knee) at a right angle. Try to focus on one spot in front of you, while you balance for one minute.

 

Yoga helps with back pain relief: 

Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain.

Try it: Cat-Cow Pose

Get on all fours, placing your palms underneath your shoulders and your knees underneath your hips. First, inhale, as you let your stomach drop down toward the floor. Then, exhale, as you draw your navel toward your spine, arching your spine like a cat stretching.

 

Yoga can ease arthritis symptoms:

Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis, according to a Johns Hopkins review of 11 recent studies.

 

Yoga can mean more energy and brighter moods: 

You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing yoga.

 

Yoga relaxes you: 

Research shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep.

Try It: Legs-Up-the-Wall Pose

Sit with your left side against a wall, then gently turn right and lift your legs to rest against the wall, keeping your back on the floor and your sitting bones close to the wall. You can remain in this position for 5 to 15 minutes.

 

Need a routine? Try the “Sun Salutation” or “Surya Namaskar” routine available on www.getit.co.za 

According to Duola, it is a warm-up routine based on a sequence of asanas or physical positions, these asanas are repeated a few times in sequence. She says that each movement is done with control and with breathing. This flow helps boost energy by aligning the body properly, leading to better circulation of the blood. The increased blood circulation will also benefit the lungs, heart, joints, and muscles and calm down the nervous system. Start your day off with 6 to 7 repetitions of this flow.

Starting position:

Mountain pose (TADASANA). Stand erect with hands at your sides and feet as close together as possible. Place the body weight on the balls of the feet. Hold the neck straight, engage the core, and tuck in your tailbone, and chin drawn in. Focus your eyes at any one point straight ahead, keeping the mind calm and body relaxed.

 The sequence of steps for doing Surya Namaskar:

1. Fold both hands in a prayer position (ANJALI MUDRA) and place them in front of the chest. Keep the shoulders and elbows relaxed and take a few deep breaths expanding the ribcage from left to right and front and back.
2. Inhaling, in 3 seconds, keeping the feet firm, raise the arms above the head, slightly bending backward, engage the core for stability. (UTTHITA HASTASANA)
3. Immediately, exhaling in 3 seconds, slowly bend forward from the waist (UTTANASANA), if you do not have the flexibility to straighten your legs you can keep a gentle bend in the knees bringing the torso to the thighs, Bring the hands down to the floor beside the feet and the forehead as close to the knees as you can.
4. Inhaling in 3 seconds place your hand on your shins or fingertips next to your toes, and extend up into a flat back position, shift your weight to the balls of your feet, relax your toes, engage the core, engage the kneecaps, pull your shoulder blades towards each other, lift the chin and breathe. (ARDHA UTTANASANA)
5. Exhale soften and bow down, knees bent or straight legs. (UTTANASANA)
6. Inhaling, in 3 seconds, step back into runner’s lunge (UTTHITA ASHWA SANCHALANASANA) bend the left knee and keep it between the hands (palms or fingertips on the floor), and move the right leg behind as far as possible. Keep the knee over the ankle on the left foot, engage the kneecap of the right leg, keep the core activated, and lower the hips towards the floor, careful not to allow the knee to move over the ankle of the left leg. Hold for 3 big breaths lowering on each exhale.
7. Now exhaling, in 3 seconds, move into the down dog (ADHO MUKHA SVANASANA), and move the left foot back to meet the right at the back of the mat. Straighten the arms and simultaneously raise the hips to bring the head between the arms, gaze at your belly button, or between your legs. Keep the knees and elbows straight and the heels on the floor if possible. Open the fingers wide and push into all your fingers. Take 3 breaths here.
8. Inhaling, in 3 seconds, step forward into the runner’s lunge (UTTHITA ASHWA SANCHALANASANA) bend the right knee and step it between the hands (palms or fingertips on the floor), and move the left leg behind as far as possible. Keep the knee over the ankle on the right foot, engage the kneecap of the left leg, keep the core activated, and lower the hips towards the floor, careful not to allow the knee to move over the ankle of the right leg. Hold for 3 big breaths lowering on each exhale.
9. Exhaling, in 3 seconds, bring the left leg to meet the right one at the front of your mat. (UTTANASANA) Keep the hands or fingertips on the floor beside the feet, if you can, straighten the legs, and bring the forehead close to the knees.
10. Inhaling in 3 seconds place your hand on your shins or fingertips next to your toes, and extend up into a flat back position, engage the core, engage the kneecaps, pull your shoulder blades towards each other, lift the chin, and breathe. (ARDHA UTTANASANA)
11. Exhale softly and bow down, knees bent or straight legs. (UTTANASANA)
12. Inhaling, in 3 seconds, raise both the arms and the head. Straighten the back then arch it gently backward. (UTTHITA HASTASANA) Exhaling, in 3 seconds, straighten the trunk and bring both hands down to a prayer position with your thumbs resting on your breastbone. (ANJALI MUDRA) take 3 breaths here.
13. Repeat 5 to 7 times. Remember to focus on your breathing taking long inhales and exhales through the nose.

 Benefits of Surya Namaskar:

1. Strengthens the entire digestive system; prevents constipation.
2. Improves blood circulation and invigorates the nervous system.
3. Develops the lungs and improves vital capacity.
4. Stimulates glandular activity.
5. Reduces redundant fat.
6. Strengthens the extremities and back.
7. Promotes physical and mental well-being; increases concentration and self-confidence

Text and Photographs: GYPSEENIA LION