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Everything You Need to Know About Yoga & Meditation

Need to Know About Yoga & Meditation

Everything You Need to Know About Yoga & Meditation

It’s time to change our lifestyle and discover the combination of physical and mental exercises. And these exercises that include yoga or meditation will remarkably connect your mind and body.

The beauty of yoga and meditation is that you don’t have to be a professional to benefit. Whether you are young or old, overweight or fit, yoga and meditation have the power to calm your mind and strengthen the body.

Don’t be intimidated by their terminology, fancy yoga or meditation studios, and complicated poses. Yoga & meditation are for everyone!

I have written thousands of articles on healthy diet plans and lifestyles. Now, I have come up with the idea of giving you detail about yoga and meditations. So, don’t miss any point and read it carefully till the end!

Things You Need to Know About Yoga

Different Poses of Yoga

  1. Seated Half-Spinal Twist Pose

This unusual twisting pose may improve the flexibility in your back.  It will stretch your shoulders, hips, and chest.

This pose may also aid in relieving tension in the middle of your back. You will also be to release tight muscles around your shoulders, upper and lower back.

You can avoid it if you have a back injury. For modification, if bending the right knee is uncomfortable, then place it straight out in front of you.

For doing Seated Half-Spinal Twist Pose, you should lift your torso with each inhales and twists after exhaling.

  1. Child’s Pose

This comfortable pose is an ideal default pause position. You may do a child’s pose to rest and refocus before going to the other poses.

This pose lightly stretches your hips, thighs, and ankles. It may even relax your spine, shoulders, and neck.

You can do a child’s pose when you want to get a beautiful light stretch via the neck spine and hips.

You should not do it if you are suffering from knee injuries or ankle issues. Don’t do it if you have high blood pressure, pregnant, or breastfeeding your mother.

For modification, you can rest your head on a block. You may keep a rolled towel under the ankles if they are feeling unwell.

  1. Four-Limbed Staff Pose

It follows plank pose in a typical yoga sequence called the sun salutation. It is a beautiful pose to practice if you want to work on more modified poses like arm balances and inversions.

Just like a plank, Four-Limbed Staff Pose strengthens your arms and wrists and maintains your abdomen.

You can avoid it if you are suffering from lower back pain, a shoulder injury, and carpal tunnel syndrome.

It is perfect for beginners to modify this pose by placing your knees on the floor. For this pose, press your palms into the floor and lift your shoulders away from the floor.


Everything You Need to Know About Yoga & Meditation

The Possible Benefits of Yoga

  1. Improves your flexibility

Regular yoga practice can improve your flexibility. It is one of the most obvious advantages of yoga. During your introductory yoga class, you may not touch your toes.

But if you practice it daily, you’ll feel a gradual loosening, and eventually, challenging poses will become possible. Your aches and pains start to disappear after doing yoga.

  1. Perfects Your Posture

When your head is balanced over an erect spine, it takes much less work for the neck and back muscles to help it.

You should move it many inches forward and begin to strain those muscles. Yoga is highly beneficial to perfects your posture if you do it on a regular basis.

  1. Prevents Cartilage & Joint Breakdown

Whenever you practice yoga, you take the joints through their full range of movements. It may help prevent degenerative arthritis or minimize disability by “squeezing and soaking” areas of cartilage.

Joint cartilage feels like a sponge; it gets essential nutrients only when its fluid is moved out, and a new supply may be soaked up. So, you should practice yoga to prevent cartilage and joints breakdown!

  1. Boosts Your Blood Flow

Yoga maintains your blood flow. Notably, the relaxation exercises you learn in classes may help your circulation, specifically in your hands and feet.

It also gets more oxygen to your cells that act better as a result. Twisting poses can wring out venous blood from your internal organs and permit oxygenated blood to flow in.

Things You Need to Know About Meditation

Things You Need to Know About Meditation

The Most Popular Poses of Meditation

  1. The Burmese Position

Among the various meditation positions, it stands out due to its accessibility. It particularly suits people who can’t do the cross-legged position and love to practice on the mat.

You should sit with the left leg tucked in and the right leg in front of it.

You can let the tops of the feet lie flat on the mat.

Utilize a cushion if it’s comfortable for you.  This position ensures that you may remain comfortable in this relaxed position. It is also called the “easy pose.”

  1. The Seiza Pose

This meditation pose also serves as a beneficial substitute for those who are unable to cross their legs in any of the lotus positions.

In the unique position, you kneel on a floor, with a cushion or meditation bench under your buttocks, maintaining the weight.

You may also utilize yoga props. It is an ideal meditation position for beginners as it is comfortable to practice and doesn’t strain your muscles.

  1. Seated on a Chair

Seated on a chair is one of the perfect meditation positions for newbies and individuals who aren’t “yoga-body limber.” Sitting on a chair is more manageable for beginners, but it also aids mediators in regulating an aligned spine.

If you do it skillfully, this pose can be as efficient as other meditation positions. Utilize a straight-backed chair and sit towards the edge.

Do it to ensure that you are not leaning against your back of the chair.

If you require a cushion between the lower back and the chair, it is beautiful. Your feet must be adequately placed on the mat about afoot.

The motive is to sustain your practice with a comfortable pose where you are aware of.

Benefits of Meditation

  1. Improves Your Sleep

Becoming professional in meditation can aid you control or maintain the uneven or racing thoughts that are the leading cause of insomnia.

Besides, it may help relax your body, reducing tension, and placing you in a relaxed state in which you become able to sleep well.

You should try different meditation poses to get focused sleep.

  1. Natural Stress Stabilizer

Stress is the body’s response to uncomfortable situations. Facing immediate threats can enhance the level of cortisol or stress hormone in your body.

It may also activate your Autonomic Nervous system that is the reason behind fight-or-flight responses.

Several studies on meditation discovered that people who regularly meditate might have lower cortisol levels in the brains. It describes their resilience and insightful nature.

  1. Stimulates Emotional Health and Well-being

A plethora of study has indicated that meditation promotes self-image and self-worth.

When you meditate, you can obtain a clear picture of your mind and become aware of the thoughts that drive your emotions and working at the moment.

Therefore, it is incredibly important to meditate regularly can stimulate emotional health and well-being.

  1. Make You More Kind or Loving

Meditation can make you kind for yourself and others. It strengthens your brain functioning, improves altruistic behavior, and minimizes the implicit bias responsible for perpetuating dangerous stereotypes.


You deserve some relations and free time to make yourself comfortable.

And if you want to promote your health, you should think about different positions of yoga and mediations.

There are plenty of benefits of both of these physical or mindful activities. You don’t need a regular class and follow strict rules to do yoga or meditation.

Just follow poses as mentioned earlier and practice them regularly!

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