Learn About Living Life Deliberately with Bernice Fitzgibbon


Inhale, exhale, inhale, exhale…

If you are thinking of trying a new exercise, then yoga is the way to go. Unlike other sports or forms of exercise, yoga not only strengthen your body but also relaxes your mind and motivates your spirit. Yoga is the union of the mind, body, and spirit. It is being one with the universe, leading to unification and enlightenment. Practicing this exercise includes postures or poses, breathing, and even internal cleansing and cultivating the life energy as it is also a form of meditation.

Basic Guidelines

Yoga can be done at home or in a yoga studio near you. An advantage to going to a yoga studio, in the beginning, is you can learn the correct way to do the poses since a yoga instructor is present to teach and correct them, and you can meet other people who are into this form of exercise, too. In this way, you can share your experience about how it is beneficial to your health and wellbeing and get more motivation to really include practicing yoga regularly in your life.

Yoga is simple enough – a quiet place and a yoga mat are pretty much everything you need. Here are some basics though.


  1. What to wear?

Going to the gym might require you some spandex type clothes but in yoga, you can wear clothes that are loose and comfortable such as leggings and tights, and pair it with a T-shirt, singlet & sports bra of your choice. What is most important is that your clothing of choice is comfortable and will not restrict your movement.


  1. How long should I do it?

As a beginner, you should start slowly. Do not push yourself to the limit and you should be very attuned to your body and its cues. You can start your practice depending on your schedule, objectives, and ability. Start with 15 to 30 minutes, and after some time, 15 to 90 minutes. You can practice 1 to 6 times a week. Always remember practicing longer but less frequently can be better than practicing for shorter periods but more frequently.

  1. What to do and what not to do?

As mentioned earlier, do not push yourself too much! Do the basic poses first before moving on to the more challenging ones. Also, if you have any medical issues it is best to consult your yoga master or your medical doctor to prevent injuries or further harm.

Benefits of Yoga: Mind, Body, and Soul

After getting prepared physically and mentally, the next thing you should know is the benefits you can get from yoga. This exercise does not only affect the physical body but also the mental state of the person doing it.

  1. Improves the health of the muscles, joints, and even the heart.

This can help lower blood pressure and pulse rate, reducing the risk of heart problems. In doing yoga, it involves almost every body part moving, this also improves your flexibility and balance.


  1. Improves the quality of life.

Yoga develops discipline, devotion, and mindfulness in you as it involves not only the body to move but also the mind to be more disciplined, focused, and calm.


  1. Improves mental health.

Doing yoga relaxes your mind and rejuvenates the spirit. This can reduce stress, relieve anxiety, and fight depression. It helps lessen the symptoms of anxiety and depression as it reduces the levels of cortisol or stress hormone and also controls the levels of serotonin, a neurotransmitter linked with depression.

Basic Poses

After knowing how it can benefit you, aren’t you excited to try it out! If yes, then here are some of the basic poses you can do even at home.

  1. Corpse Pose (Savasana)

Asana (Corpse Pose) is much more than simply a moment’s rest.Savasana calms the brain and helps relieve stress and mild depression. It also relaxes the body, reduces headache, fatigue, and insomnia, and helps to lower blood pressure.

  • Assists the digestive and immune systems by calming the central nervous system.
  • Relieves stress and calms the mind.
  • It reduces headaches, fatigue, and anxiety.
  • Helps lower blood pressure.
  • Enhances spiritual awareness and spiritual awakening.


Lie on your back in a neutral position with your arms at your sides. Relax your arms with your palms up. Relax your legs and your feet and close your eyes. Breathe naturally and let your muscles completely relax. Stay in this position for a few minutes.

2. Warrior Pose 2 (Virabhadrasana II)

The Warrier Pose 2 is also known as Virabhadrasana II and is named after Lord Shiva’s fierce warrior incarnation. Building a sense of inner strength and power can be achieved by playing Warriors 2. It is also a very effective yoga pose for toning and strengthening the muscles around the shoulders and arms


  • Stretches and strengthens the legs and ankles
  • It stimulates the abdominal organs
  • Stamina is increased
  • Provides relief from backaches

Keeping your back and knees straight, spread your legs 3-4 feet apart. Turn your right foot 90 degrees to the right and your left foot 15 degrees in. The heel of the right foot should be aligned with the center of the left foot.

Face your palms upwards, take a deep breath in, and raise both arms sideways until they are parallel to the floor/yoga mat. You should bend your right knee until it is perpendicular to the ground/yoga mat after exhaling and turning your head to the right.

Push your pelvis down gently when you feel comfortable and stable and take a long deep breath slowly coming up while exhaling.


3.  Downward Facing Dog (Adho Mukha Savasana)

  This is one of the must-do yoga poses for beginners and advanced yogis alike. A very good yoga pose for footballers and athletes because it is highly effective at stretching hamstrings and hips. Moreover, it strengthens the core and arms.


  • Strengthens the arms and legs with Downward-Facing Dog.
  • Hamstrings are stretched very well by this exercise.
  • Blood flow to the spinal region is increased.



Bend down on all fours, stretching your arms further from your head, somehow forming an acute triangle. Lift your hips slightly upwards and hollow your abdominals, holding your breath for 5 to 8 counts.

4. Tree Pose (Vriksaasana)

Vriksaasana, also known as Tree Pose, has meditative and calming effects. With this pose, you can keep your body in balance, your mind calm and alert, and your spine erect. Beginners should focus on something while doing this yoga posture. Try doing it with your eyes closed later.


  • Stretches the legs, torso, and shoulders.
  • Strengthens ankles and calves as well
  • Abdominal muscles are toned


Begin from a standing position, your weight distributed evenly on both feet. Shift your weight to your left foot and slowly anchor your right foot on your inner thigh. Center yourself, balance, and press your palms in a prayer position at chest level. Inhale and keep to this pose for up to a minute.

5. Triangle Pose (Trikonasana)

       Stretch your legs apart forming an acute triangle and reaching the leg further from the other with one hand to your knees, then the other arm reaching straight upwards. Turn your gaze to the top hand and hold your breath for 5 to 8 counts. This could strengthen your legs and tone the entire body.


  • In one posture, many elements are combined
  • Strengthen your legs, knees, ankles, arms, and chest
  • It opens the hips, the calves, the shoulders, the chest, and the spine
  • Digestive health is improved
  • Relieves anxiety, stress, back pain, and sciatica

Yoga is an exciting exercise to try out because not only can it give you many benefits but also it can help you improve your lifestyle and have a healthier perspective of things. Doing so relaxes your mind and motivates your spirit. Unite with the universe and enlighten your health!


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