Yoga, Pranayama & Meditation

Yoga poses for strength, flexibility, and blood circulation 

Yoga improves physical health through increased blood circulation and muscle strength, minimising the adverse effects of physical and mental stress on the body and mind, eliminating toxins from the body, enhancing the healing process, boosting energy and promoting cellular health. The combines effects of these helps improve skin elasticity and firmness, give skin a youthful appearance and prevent signs of premature aging such as wrinkles, fine lines and dullness.  

Practice the exercises 3 – 4 times a week for best results. Perform these yoga poses in empty stomach in morning or in evening hours. Focus on slow and deep controlled breaths while practicing Yoga to calm the mind and increase oxygen flow to the tissues.  

Breathing techniques (Pranayama) for oxygenation and stress control 

In present day we are often stressed due to which there is lack of focus and mental chatter. To harmonise the mind and for better mental clarity, we need to do breathing exercise daily. Also breathing techniques help in oxygenation of the mind and different organs thus giving anti-aging benefits. Stress affects us in different ways. Some suffer from anxiety and irritability whereas some feel lethargic. Our Prakriti and family tendencies influence the way we react to stress, that is what might seem a minor problem for one might seem as overwhelming issue for another. There are different breathing techniques in Yoga and we have to choose the techniques that are best suited for us. Not all the techniques are good for all. So it is better to take the help of an expert Ayurveda physician or Yoga teacher to know which breathing technique is good for you.  

For a calming effect, practice Nadi Shodhana, Bhramari and Ujjayi breath; for mental clarity and invigoration, practice Kapalabhati and Sheetali; for harmony and balance, Sama Vritti is suggested. These different breathing techniques and their health benefits are explained in the table below.  

Incorporate these breathing techniques into your daily routine; even short and regular sessions will help. The duration of these sessions could range from 5 to 15 minutes, listen to your body's needs and do them accordingly. One should do the breathing exercises with awareness, that is, focusing on the breath. 

Meditation and mindfulness to slow biological aging 

Meditation and mindfulness are feasible ways to slow down the aging process. They reduce stress and improve self-awareness, cognitive function, memory and focus, sleep quality, and promote emotional regulation, all of which help support healthy aging. They help us to focus on the present moment, observe our thoughts and sensations without judgment and accept the experience as they are. Daily practice of meditation techniques for a minimum of 15 minutes can give beneficial effects. Some mindfulness programs, such as mindfulness-based stress reduction and mindfulness-based cognitive therapy, are known for their effects in treating anxiety and depression.  

Body scan meditation (focusing on different body parts and noting their sensations), focused breathing meditation (concentration on breath, noticing inhalation and exhalation), loving-kindness meditation (developing compassion and goodwill towards oneself and others), observing thought meditation (noticing thoughts as they arise and letting them pass like clouds in the sky without any judgement) are some formal meditation practices that needs time to practice. Whereas mindful eating (paying attention to the smell, taste, texture of food), mindful walking (paying attention to the movement of your body and sensations on your feet while it touches the ground), mindful tasks (gardening, washing clothes or dishes with complete focus, that is paying attention to the physical sensation involved), sensory exercises (engaging your sense organs with their objects such as listening to music, taking a warm shower, smelling a spice, holding a piece of ice on your hand, etc). Instead of regretting over the past or worrying about the future, just focusing on the present moment awareness is mindfulness, where we observe our thoughts, bodily sensations and surroundings without judgement.