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    15-Minute Yoga: Health, Well-Being, and Happiness through Daily Practice
    15-Minute Yoga: Health, Well-Being, and Happiness through Daily Practice
    15-Minute Yoga: Health, Well-Being, and Happiness through Daily Practice
    Ebook187 pages1 hour

    15-Minute Yoga: Health, Well-Being, and Happiness through Daily Practice

    By Ulrica Norberg

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    About this ebook

    From Ulrica Norberg, a renowned yoga teacher and author, comes 15-Minute Yoga, a guide to beneficial yoga poses and nutritional tips for practitioners of all levels. By integrating fifteen minutes of yoga into one’s schedule, those who yearn for a better quality of life will find balance and peace in each day.

    The foundation of all yoga is breathing exercises, body positions that both strengthen and soften, and visualization exercises. Depending on who you are and how much time you have available, Ulrica provides different ways to do poses and focus sessions for a truly rewarding daily yoga practice. She also provides options for advanced variations depending on the experience level of the practitioner.

    With clear photos in a beautiful setting, 15-Minute Yoga gives tips on how to combine poses to create your own effective fifteen-minute program. With both energizing and restorative exercises, readers can build strength, reduce stress, and increase circulation. The book also offers a brief introduction to the history of yoga, its aim, purpose, and meaning, and general advice on how to integrate more yoga into one’s life.
    LanguageEnglish
    PublisherSkyhorse
    Release dateJan 13, 2015
    ISBN9781629148434
    15-Minute Yoga: Health, Well-Being, and Happiness through Daily Practice

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      Book preview

      15-Minute Yoga - Ulrica Norberg

      BY TAKING ONE STEP AT A TIME THE IMPOSSIBLE BECOMES POSSIBLE.

      T.K.V. DESIKACHAR

      CHAPTER 1

      Why Yoga?

      Yoga means bring together or to join in Sanskrit, the ancient Indian language. It involves the reconciliation of different sorts of polarities in order to find balance and stability between them. Yoga refers to all contra-positions involving the body (in yoga we work to bring together front and back, outside and inside, upward and downward, contraction and extent), or what we experience with our senses (to be still and in motion, to listen and speak, to look and to close our eyes, to feel and express). It can also involve the balance between daily rhythms and shifts (night and day), or how different situations are perceived (enticing and challenging) and so on.

      The body and mind constitute the foundation of our reality as we understand it, and these two aspects are expressions of the contradictions inherent in life: that which we can touch and visibly affect, and that which we cannot touch or see, yet can perceive and also affect with the mind—behaviors, ways of ­relating, and the ability to focus. Aspects which appear to be opposites always exist in relationship to each other. Yoga develops, unites, and balances opposites by allowing the body to meet the mind through the breath that unites them, in the moment, in the now.

      For many people starting yoga, the first approach is through the physical aspects of yoga—asana (postures). When one starts practicing yoga it is usually in order to reduce stress, get in shape, or strengthen the mind. When one attends a yoga class, one is encouraged to initially draw most of the attention on the actual shape of the poses (posture). As the body learns, responds to, and adapts to the techniques, the practice becomes more stable, whilst one learns better posture, resulting in a more exiting and pleasurable process.

      Gradually one usually becomes more interested in breathing techniques, mind practice, meditation, and yoga’s deeper technical aspects, and then the effect of the yoga practice becomes more noticeable, not only in the connective tissue and the nervous system, but also in the way we move through life more gracefully. This is due to an increased oxygenation of the body and as well as reduced stress and tension. Paying attention to the ­vicissitudes of breathing, noticing changes and the ­different ­sensations that come and go in the body, as well as being able to record thoughts and feelings, are all equally important parts of yoga exercise. Forging a link between the body, mind, and spirit provides many other health benefits. In addition to that, you become stronger, healthier, and more agile.

      Over time and after several encounters with your body and mind through yoga practice, when the physical health and the mind become stable, many yoga students develop an interest for what lies beneath the physical aspects—that which is not visible but rather experienced and cannot be put into words—awareness. The developmental process, which starts when one begins to practice yoga, usually occurs in three steps. First you reach the physical and mental process, then you move into the psychic or emotional process, and finally the symbolic or integrating process where one reaches better balance overall. All is one. And one is all. This is the purpose of yoga.

      Yoga balances opposites by allowing the body to meet the mind through the breath that unites them, in the moment, in the now.

      The Physical and Mental Process

      When we start with yoga it affects us mostly on the physical and mental plane. Perhaps this was also the intention when we got on the mat for the first time. We know the effect of the practice when we become aware of our physical limitations, get sore, experience how difficult it can be to coordinate breathing, movement, and concentration inwards, and find that it is a challenge to attain the inner focus that allows us to concentrate on one thing during a longer period of time. Many reach insight on what an extraordinary power breathing is—something many take for granted, have never thought of or been aware of before.

      When I started practicing yoga, I found it boring at times because I thought there was not enough action and movement in the practice. But afterwards, I felt so good that it led me to continue. I remember the first time I was sufficiently stable in a position, and I really felt a great difference when I was able to breathe like the teacher told me to. I felt strong and relaxed at the same time. It was such a cool feeling. Many yogis stay in this developmental phase for a long time. But gradually, many tend to explore further into philosophies, positions, and techniques. They will discover new tools in how to enhance physical, mental, and spiritual

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