Yoga for healthy Life.

Today I am going to discuss regarding an important topic which is becoming a healthy software engineer. I have created a routine of yoga activities which will be immensely useful for the mental and physical balance as a software engineer.

The Yoga Routine

1. Esvarapranidhanam

   Esvarapranidhanam (or Ishvarapranidhana) is the practice of surrendering to the Divine, a key concept in Patanjali's Yoga Sutras. It involves dedicating all actions, thoughts, and intentions to a higher power, letting go of ego and attachment to outcomes. In yoga, this means practicing with humility, devotion, and selflessness, offering each movement, breath, or meditation to the Divine. By cultivating this sense of surrender, practitioners experience mental peace, spiritual growth, detachment from personal desires, and a deeper connection to the universe or higher consciousness.

2. Mantras

   Mantras are sacred sounds or phrases repeated to focus the mind and connect with a higher power. They are a powerful tool for meditation, spiritual growth, and overall well-being. The Gayatri Mantra, dedicated to the divine light, is one of the most revered mantras in Hinduism. Chanting it is believed to bring spiritual enlightenment, increased intelligence, and improved memory. Om, the universal sound, is often chanted at the beginning and end of meditation sessions. It can help to calm the mind, reduce stress, and promote inner peace.

3. Warm-up Exercises

   • Neck: Roll your head in a circular motion, both clockwise and counterclockwise.

   • Shoulders: Roll your shoulders forward and backward.

   • Elbows: Rotate your elbows in both directions.

   • Wrists: Rotate your wrists in both directions.

   • Hips: Rotate your hips in a circular motion.

   • Knees: Rotate your knees in both directions.

   • Ankles: Rotate your ankles in both directions.

Simple Stretches

• Forward Bend: Stand tall, then bend forward, touching your toes.

• Side Bend: Stand tall, reach one arm overhead, and bend to the side. Repeat on the other side.

• Arm Circles: Extend your arms out to the sides and make small circles, both forward and backward.

• Leg Swings: Stand next to a wall for support, swing one leg forward and backward. Repeat with the other leg.

4. Surya Namaskaram

   1. Pranamasana (Prayer Pose)

   

   2. Hasta Uttanasana (Raised Arms Pose)

   

   3. Uttanasana (Standing Forward Bend)

   

   4. Ashwa Sanchalanasana (Equestrian Pose)

   

   5. Dandasana (Plank Pose)

   

   6. Ashtanga Namaskara (Eight-Limbed Pose)

   

   7. Bhujangasana (Cobra Pose)

   

   8. Adho Mukha Svanasana (Downward-Facing Dog)

   

   9. Ashwa Sanchalanasana (Equestrian Pose) - Second Side

   

   10. Uttanasana (Standing Forward Bend) - Second Side

   

   11. Hasta Uttanasana (Raised Arms Pose) - Second Side

   

   12. Pranamasana (Prayer Pose) - Return

   

5. Asanas

   • Tadasana (Mountain Pose)

     

   • Bhujangasana (Cobra Pose)

     

   • Paschimottanasana (Seated Forward Bend)

     

   • Parivrtta Trikonasana (Revolved Triangle Pose)

     

   • Balasana (Child's Pose)

     

   • Virabhadrasana II (Warrior II Pose)

     

   • Trikonasana (Triangle Pose)

     

   • Utthita Trikonasana (Extended Triangle Pose)

     

   • Matsyendrasana (Seated Spinal Twist)

     

   • Dhanurasana (Bow Pose)

     

   • Setu Bandhasana (Bridge Pose)

     

   • Natarajasana (Lord of the Dance Pose)

     

   • Utkatasana (Chair Pose)

     

   • Padmasana (Lotus Pose)

     

   • Savasana (Corpse Pose)

     

   • Sukasana (Easy Pose)

     

6. Mutras

• Naasika Mudra (Nose Mudra): Involves using the fingers to close the nostrils in a controlled manner. This mudra helps in balancing the energy between the left and right hemispheres of the brain, improving focus and mental clarity. It also promotes calmness, reduces stress, and improves respiratory function by clearing the nasal passages.

• Nisaptha Mudra (Sleeping Mudra): Used to induce relaxation and calm the mind before sleep. This mudra is believed to calm the nervous system, ease anxiety, and help with sleep-related issues by fostering relaxation and a sense of inner peace.

7. Santhi Asana/Savasana

   • Santhi Asana: A seated meditation posture used to calm the mind and cultivate inner peace. It is ideal for practices where you want to maintain alertness and focus, such as meditation or pranayama.

   • Savasana (Corpse Pose): Typically performed lying flat on your back, arms relaxed by your sides, palms facing upward. It is often used at the end of a yoga session to allow the body to integrate the benefits of the practice.

8. Breathing Practices

   • Kapalavathi (Frontal Brain Cleansing Breath): Involves forceful exhalations through the nose with automatic inhalations, while actively engaging the abdominal muscles.

   • Santhira Loma / Soorya Loma (Alternate Nostril Breathing): Involves alternately closing each nostril while breathing.

   • Naadi Suththi Pranayama (Nadi Shodhana): A breathing technique that purifies the energy channels (nadis) by alternating nostrils.

   • Theertha Suvasam (Holy Breath): Involves taking deep, slow inhalations, holding the breath briefly, and then exhaling slowly.

   • Cooling Pranayama (Sheetali & Sheetkari): Consists of two techniques: Sheetali and Sheetkari, which cool the body and calm the mind.

   • Dog Like Breathing (Simhasana): Involves inhaling deeply and exhaling forcefully with the mouth open, sticking out the tongue, and making a "ha" sound.

   • Kasthirika (Bellows Breath): Involves rapid and forceful inhales and exhales through the nose, using the diaphragm to pump the air in and out.

9. Meditation

   Meditation is a practice of focusing the mind to achieve mental clarity, inner peace, and heightened awareness. It typically involves sitting in a comfortable position, closing the eyes, and concentrating on a single point of focus, such as the breath or a mantra. Meditation reduces stress, enhances mindfulness, and promotes emotional well-being, while fostering a deeper connection to oneself and the present moment.

10. Esvarapranidhanam

    Dedicating all the practices to the God Eswaran.

Hope this will help you to gain your focus and achieve the results you wish.

Cheers!!!