Vitality--personal energy, engagement and motivation--is an imiportant part of personal happiness and accomplishment of your goals in life. According to Bob Smith in "Yoga for a New Age," hatha yoga is the best style of yoga for building vitality. The poses of hatha yoga balance energies and encourage a relaxation that is necessary to improved personal energy.
Mountain Pose
Begin standing with feet hip-width apart, toes pointed forward. Your spine and neck are straight, as though hanging from a hook in your crown. Knees are straight but not locked. Let your arms hang loosely at your sides, palms inward. Inhale as you move your hands in outward arcs until they are straight and parallel above your head. As you do so, raise yourself up onto the balls of your feet. Balance in this position, then exhale as you return to start. Cycle through this exercise for four to six repetitions.
Warrior Pose
Stand with your feet together, spine and neck erect, with hands at your sides. Inhale as you turn your right foot outward 45 degrees and step forward with your left foot. Exhale as you settle your weight evenly between both feet. Inhale as you bend your left knee until it's even with your left toes and lift your arms in a "Freeze! Police!" posture. Cycle through three deep breaths while holding this position. On the last exhalation of the cycle, relax your arms and shift your weight back to center. Bring your feet together. Breathe once, then repeat on the other side. Cycle through this exercise for three or four repetitions on each side.
Mighty Pose
Stand with your feet together, spine and neck erect, with hands at your sides. Inhale as you extend your arms directly overhead with palms touching above your crown. Exhale as you bend at the knees and move your hips backward. Tighten your abdominal muscles to help keep your back straight and aligned. Inhale as you bring your hips in and straighten your legs to stand upright. Inhale as you return your hands to your sides. Cycle through this exercise for four to six repetitions.
Yogic Breathing
As you inhale, visualize the air entering your lower abdomen and filling your torso bottom to top, like water poured into a pitcher. Envision the air as cool light and energy entering your body and feeding it with the oxygen it needs to operate at peak efficiency. As you exhale, visualize the air leaving your torso from top to bottom, like water poured out of a pitcher. Envision it taking the toxins, worries and other contaminants of every day life with it. Cycle through these breaths either relaxed lying down or seated, or as part of any of the poses above. Relaxation is an important part of improving vitality, and this breathing can help foster deep relaxation.
References
- "You: The Owner's Manual"; Mehmet Oz et al.; 2007
- "Yoga For a New Age"; Bob Smith; 1986
- Active Fitness: Beginner's Guide to Hatha Yoga
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