(opinion article)

“Yoga is the journey of the self, through the self, to the self.”
— The Bhagavad Gita

Today, Ukrainians should care not only about their mental health, but also about their bodies. Yoga can help with this task. I’m going to show you how to start yoga practice on the example of three very simple (but useful) asanas. Practice these exercises to keep yourself fit physically, psychologically and emotionally.

The aim is to catch and to control your feelings in the body. To do this, hold yourself for a few slow breaths, and then move on to the next position.

1) Bala-asana — The Child Posture

It’s one of the most relaxing yoga postures which can easily be done by beginners. Sit on your knees with your feet together. Separate your knees about the width of your hips. Place your hands on your thighs, palms down. Inhale deeply, and then exhale as you bring your hips on your heels. Rest your forehead on the floor, if it’s possible, and then bring your arms around to your sides until the hands on resting on either side of your feet, palms up.

This asana gently stretches and relaxes back, shoulders, neck, and thighs.

2) Naga-asana — The Cobra Pose

The naga-asana is also known as the bhujanga-asana. Lie on the stomach, turn the head and place the chin on the floor. Inhale,then exhale slowly through the nostrils and swing the arms around until the hands are placed just below the chin with the palms down and the finger tips of each hand almost touching and the elbows on the floor.

Inhale slowly through the nostrils, press down on the hands and lift the torso from the waist up off the floor. Raise your head as far back as possible and hold the posture for the duration of the inhaled breath.

This asana stretches back and arm muscles. Skip the posture if you have arthritis.

3) Shava-asana — The Corpse Pose

The shava-asana is also known as the mrta-asana. Lie flat on your back with your legs together and your arms close to the body with the palms facing up.

Keep your eyes closed with the facial muscles totally relaxed and breathe deeply and slowly through the nostrils. Remain in the shava-asana for between 3 and 5 minutes or longer. If you become sleepy while in the shava-asana begin to breathe a bit faster and deeper.

While many consider this a simple posture at first, its simplicity eventually proves to be deceiving. The goal of the asana is for the body and mind to be perfectly balanced.

Every moment you spend will calm you down and strengthen other parts of your body. No matter what exercise program you choose, it helps you to stay calm when life seems too complicated.

The peace you want to find already exists inside of you. Take care of yourself and believe in Ukraine!