Jill Paschal

Pen down the thoughts that disrupt your sleeping patterns, design a sleep schedule and practice yoga everyday. Seated Forward Bend stretches and relaxes your hamstrings, Standing Forward Bend regulates blood flow to the head. Knees to Chest Pose relaxes the thighs, abdomen and neck. Reclining Bound Angle Pose stretches your hips and groin. Corpse Pose helps you relax.

Yama focuses on abstinence. Niyama is based on purity, observation and contentment. Asanas are the meditative postures to keep body and mind agile. Pranayama is the regulation of breath. Dhyana is the meditative part of yoga. Dharana means a one-pointed focus. Pratyahara a conscious withdrawal of energy from the senses. Samadhi is contemplation and bliss.

Relaxation is the state of being free from tension and anxiety. Common everyday stressors disturb our peace of mind. Breathing and mindfulness can help achieve ultimate solace and bring balance and peace back to the inner self. Creative activities like drawing or writing, talking to friends, a stroll in nature, can give you fulfilment and keep anxiety and stress at bay.

In Child's pose, broadening and contracting shoulder muscles in sync with your breathing, relieves built-up tension in body and mind. Bridge pose helps alleviate headache, backache and general fatigue. Camel pose releases stiffness and tension in the shoulders, back and chest. Standing Forward Fold pose helps relieve stress and stretch tight hamstrings.

Listen to your body and don't push yourself into something you're not ready for. Create a clutter free space at home to practice freely. Practice withdrawal of the senses to avoid distractions. Make sure you are consistent, even if you practice just 10 mins every day. Stick to pursuing challenging asanas that allow you to connect with your inner self.

Always listen, watch and feel your breath and use it to understand the asana better. Focus on the body part that is most challenging and learn from it. Do not take yourself or yoga practice too seriously. Enjoy the moment and see the value of what your mind perceives as imperfect. Find a yoga teacher who gives needed support and focus on and off the mat.

Avoid wearing jewelry like bracelets, necklaces, watches and toe rings that dangle and can snag on the yoga mat. Avoid tight pants that interfere with deep breathing and restrict your stretches. Baggy pants can cause you to trip over during pose transitions. Avoid revealing clothes and make sure that the sleeves of your shirt don’t come down past your wrist.

Boat Pose: Stretch your legs and arms straight out parallel. Straighten your knees, raising legs so toes are above eye level. Release the legs with an exhalation and sit upright on inhaling. High lunge twist, 1-Legged downward dog pose and plank pose also helps the process of digestion, relieve stress, depression, strengthens the arms and tones the abdomen.