We are nearing the end of 2022 and coming out of a global pandemic crisis. Currently, wellness practises like yoga are becoming more popular around the globe. People now place a high premium on their health because they understand how important and necessary it is. The coronavirus has demonstrated the value of having strong mental health as well as physical health. Yoga is an age-old, scientific discipline that addresses all aspects of your holistic wellness, including your physical, mental, emotional, and even spiritual well-being.

In addition to having a severe physical impact, the pandemic also had a profound psychological impact. Suicidal tendencies can result from extreme cases of mental diseases such as severe depression, anxiety, and stress. Yoga can be helpful as a therapeutic option when people start to lose their health, whether it is physical health or mental issues.

Yoga overcomes any restrictions based on age, body type, level of physical fitness, and other aspects. People of various ages can practise yoga, starting as young as five years old and continuing up until they are 80 or 90 years old, making it the ideal form of exercise. You don’t need to be super quick or strong to do these exercises. During practise, those with conditions like high or low blood pressure, recent surgery, injuries, etc. should exercise special caution.
We have devised the following 12 steps as a way of achieving holistic well-being with the practices of yoga and healthy living.

Surya Namaskar
The Surya Namaskar consists of a total of 8 asanas, with 12 steps for the right and left sides. When performing the Surya Namaskar, you must begin with the right side of the body because it is metaphorically utilised to represent the energy of the sun. One cycle, which has 24 counts, is finished when you cover both sides.

Every organ, muscle, and system in the body is affected by our breathing, which happens naturally and without our conscious involvement. However, when we breathe intentionally, we may change this. Once the entire body is in balance, our thoughts and actions will be in harmony. Breathing’s roles include bringing the body into alignment, calming it down, and reawakening it.
Controlling our breathing can aid in emotional regulation. You’ll notice that when we cry, when we’re angry, etc., our breathing becomes laboured and shallow. Therefore, by simply controlling our breathing, we can control our emotions. We can learn to remain composed and support our own growth. Some of the techniques are Kapal Bhati Pranayama, Anulom Vilom Pranayama, Khand Pranayama, Brahmari Pranayama, Chakravati Pranayama, Murcha Pranayama, Chandra and Surya Bhedi Pranayama etc.

Siddha Walk
The siddha walk is a traditional yogic spiritual exercise. It has the power to promote your intellectual and spiritual development in addition to your bodily wellness. It is a dynamic system built on science that has the ability to completely change the physical and mental makeup of people. In the siddha walk, the number eight or infinity plays a crucial and powerful role. The siddha walk is performed by moving from south to north while tracing a figure eight. Walking in the shape of an 8 along this path from south to north will take 21 minutes. Once you have completed the required number of laps, you must turn around and walk for an additional 21 minutes from north to south.

One of the main reasons individuals try meditation is to reduce stress. Stress ruins sleep, causes worry and depression, raises blood pressure, and makes you feel physically and mentally exhausted. Mindfulness is among the best methods for stress reduction. Being aware improves our ability to handle problems and fortifies our mental fortitude. It increases our self-assurance, which helps us go over an escape-seeking mentality. Mindfulness assists us in managing and balancing our emotions, which also reduces stress. An enhanced attitude and capacity for stress and anger management follow from this. There are techniques you can follow like Swaas Dhyan, Tratak Dhyan, Super Power Meditation, Aarambh Dhyan, Stithi Dhyan etc.
Manage your diet and food habits
Your health current status is determined by the food you consume. Enrich the food you eat if you wish to grow. Food provides the human body with nutrition and fuel, which is a marvellous feat of engineering. The nutrients in meals are what make blood, which subsequently circulates to the brain. This implies that our current mental and intellectual state is a direct result of the food we eat. What we consume has an impact on everything, including heart health.

Himalaya Pranam
The Himalaya Pranam is a salute to the knowledge of yoga and spirituality. This information supports our growth and self-construction. This salutation is an opportunity to show gratitude and to bow before the Truth, the summit of human existence. It aids in increasing your body’s degree of awareness and helps with concentration. The spiritual benefits of Himalaya Pranam include balancing your energy and rhythm. It also aids in energising the body and balancing menstruation periods. Because it will alter your patterns and give you universal perception, this technique will qualify you for higher abilities. The Himalaya Pranam will assist you in realising your ultimate goal, which is to comprehend the phenomenon of existence.

Yoga Asanas
Dhanurasana – Bow Pose
Begin by lying down on your stomach
Bend your knees and hold your ankles with your palms
Have a strong grip
Lift your legs and arms as high as you can
Look up and hold the posture for a while

Chakrasana – Wheel Pose
Formation of the posture
Lie down on your back
Fold your legs at your knees and ensure that your feet are placed firmly on the floor
Bend your arms at the elbows with your palms facing the sky. Rotate your arms at the shoulders and place your palms on the floor on either side beside your head
Inhale, put pressure on your palms and legs and lift your entire body up to form an arch
Relax your neck and allow your head to fall gently behind

Paschimottanasana – Seated Forward Bend
Formation of the Posture
Stretch out your legs forward.
Inhale and raise your arms up while keeping your back straight.
Exhale and bend forward placing your upper body on your lower body.
Reach and hold your toes with your fingers.

(Camel Pose)
As you kneel and sit, place your hands on your hips.
As you arch your back, your palms should be on your feet.
Keep your neck in a neutral position.
For a few breaths, maintain this posture.
Exhale, then reposition yourself slowly from where you were.
As you stand tall, pull your hands back and rest them on your hips.

Halasana – Plough Pose
Lie on your back with your palms on the floor next to you.
Lift your legs up 90 degrees with the help of your abdominal muscles.
Press your palms firmly into the ground.
Drop your legs back behind your head.
Support your lower back with your palms as needed.
Hold the pose for a few breaths. For a period of 15 to 20 seconds, hold the position.

Travel for Yoga
People travel from all over the world to India to learn yoga because it originated there. Here are the top five exceptional locations that are very popular for yoga and wellness. The beautiful Indian state of Himachal Pradesh is located in the western Himalayas. The second city on the list, Rishikesh, is known as the “Yoga capital of the world,” and it is the dream of every dedicated yogi to visit this city. Goa is regarded as having extremely wealthy soil because Parashuram was born there. This makes it perfect for yoga and spirituality. Kashi Varanasi has had a 3,000-year history and has also gone by the names Banaras or Kashi. Varanasi is a popular yoga destination and an important Hindu city. Mysore is also a very popular city for yoga.

– Himalayan Siddhaa Akshar is the Founder of Akshar Yoga Institutions, Himalaya Yoga Ashrama, World Yoga Organisation.