Doing Yoga The Right Way

I recently created a thread in the student support community on the importance of yoga for students (you can check it out here: https://goo.gl/yuxU2v ). So, I thought maybe I should create another thread to explain how to do yoga correctly.

So, yoga is a SCIENCE and its effectiveness is based on the union of the body and mind. There have been numerous studies conducted which prove the validity of the mind-body nexus.
A complete yoga session should involve the right blend of the 4 major features of yoga:

1) Yoga positions (asanas) for exercises and physical toning of the muscles

2) Meditation for mind exercise and developing concentration and awareness.

3) Breathing (Pranayama) for optimum energy balancing.

4) Relaxation as well as deep relaxation.


It is a wonderful aspect of yoga that these tools are interconnected – the best results from any one aspect can be achieved ONLY when the other aspects accompany it too.

How do these tools work?

Yoga Positions maintain the right flexibility in your body parts. This in term promotes optimum circulation and nutrition to the body organs. Its effectiveness increases manifold when the mind is focused on the appropriate body centers (charkas). This single pointed-ness is achieved through Meditation.

Yoga positions in turn develop the necessary flexibility for effective meditation. Pranayama or Breathing Techniques channel the energy flow appropriately to develop the harmony between the body and mind.

Relaxation Techniques calm the mind in a superlative manner and in turn help internal body awareness. These techniques help in overcoming the deepest of neuroses and fears. One such technique is called the Yoga Nidra. As a relaxation tool, it is so powerful that 10 minutes of this technique is said to be equivalent to 4 hours of sleep.


Now, some thumb rule for breathing right in yoga postures:

1) While getting into a yoga posture, stretching in the pose, or making an effort -> breathe in

2) Holding a posture -> breathe normally

3) Returning to normal position (coming out of the pose) -> breathe out

4) Pay more attention to the outgoing breath. This will help you relax more and more in the posture.

Getting into the yoga pose: If you get into the yoga pose correctly, you are more likely to get the remaining flow of the posture right. All you need to do is get into the pose with awareness. Be aware of the stretch where it happens, bring your attention to the breathing pattern (whether it is relaxed or forced), and also keep the awareness on your state of mind. Awareness enhances harmony between the body, breath, and mind, giving you a deeper and complete experience.

Holding the yoga pose: Relax! According to Patanjali Yoga Sutras, after putting effort to get into a yoga pose, simply let go and relax. Your yoga posture practice need not be a struggle to reach some goal or to be 100 percent perfect in the pose. To relax in the posture, simply move from the idea of doing the yoga pose ‘perfectly to doing it ‘correctly. Also, a bit of awareness on the breath and a gentle smile on the face help!

Coming out of the yoga pose: Just as getting into the yoga pose correctly is important, so is coming out of it the right way. Do it with awareness, coordinating each body movement with the breath as you gently come out of the pose and move into the resting position. Follow the same sequence for coming out as for going into the posture, this time in reverse order.

It is important to warm up before practicing yoga poses. Similarly, it is important to cool off before you get off the yoga mat. End your yoga posture session by resting in Corpse Pose (Shavasana) or do Yoga Nidra.

Hope this helped! Let me know what you think! :D
(This one's for you @Nada :D)