It helps you live in the present
Most of us spend the majority of our time thinking about the past or the future (regretting, worrying, planning), or checking out completely into the land of cell phones and social media. Many of the benefits of yoga stem from the ability to unplug and focus on what’s going on in your body and in your life right now. Happiness can only be found here and now.
It helps with stress relief
Yoga reduces perceived stress and anxiety, which in turn reduces the physical effects of stress on the body. By encouraging relaxation, yoga helps to lower the levels of the stress hormones such as cortisol. Related benefits include lowering blood pressure and heart rate, improving digestion and boosting the immune system.
You will sleep better
When we are less stressed we sleep better, and when we sleep better we are less stressed. Physical activity and mental relaxation fuel this virtuous cycle. A variety of studies have shown that yoga can improve sleep quality and quantity in people struggling with insomnia. Other studies have shown similar results in other groups of people, including cancer survivors and postmenopausal women.
It can help relieve chronic pain
Studies suggest that practicing yoga reduces pain for people with conditions such as cancer, multiple sclerosis, autoimmune diseases, and hypertension as well as arthritis, back and neck pain, and other chronic conditions.
It will make you stronger
Yoga is a full-body workout, targeting all the muscles of the body with both static holds and dynamic movement. You’re supporting your own body weight, building functional strength in areas where you really need it. This is strength with purpose.
Things to Consider
Comfort
During meditation, you learn how to use mindfulness. During this process, you want to minimize all distractions to allow your mind to concentrate fully. Many yogis find that being uncomfortable is one of the largest distractions, so settling down in a comfortable position is essential.
Balance
As you settle into your practice, try to achieve a sense of stability and balance. You can find your balance by slowly swaying your body from side to side until you’ve found the position you feel most comfortable in. Once you’ve found your spot, try to keep your body still to maintain it.
Relaxation
To get the most from meditation, it’s important that your muscles aren’t tense. For most people, meditation should naturally release tension; however, it’s still worth checking in with your body after a few minutes to ensure your neck, back, and shoulder muscles aren’t tense. Your arms should be relaxed with your hands resting gently in your lap. If you’re new to meditation, try out a few leg positions before deciding which one feels the most comfortable. If you’re sitting on a cushion, support your knees with a blanket if they don’t touch the floor.
Alignment
Once you have found your favorite position, remember to keep your back as straight as possible. Some yogis find it helpful to imagine that their spine is made from a stack of coins. If you lean too much in a certain direction, imagine that the coins will fall over. This will help you to keep your back aligned throughout the meditation.