Psychological Benefits of Yoga:
- Stable autonomic nervous system equilibrium
- Pulse rate decreases
- Respiratory rate decreases
- Blood Pressure decreases (of special significance for hyporeactors)
- Galvanic Skin Response (GSR) increases
- EEG - alpha waves increase (theta, delta, and beta waves also increase during various stages of meditation)
- EMG activity decreases
- Cardiovascular efficiency increases
Psychological Benefits of Yoga:
- Somatic and kinesthetic awareness increase
- Mood improves and subjective well-being increases
- Self-acceptance and self-actualization increase
- Social adjustment increases
- Anxiety and Depression decrease
- Hostility decreases
- Concentration improves
Shoulder stand (sarvangasana)
Why it’s good: Relaxes the whole body by resting the heart, calming the nervous system and promoting sleep.
How to do it:
- Lie on your back, hands by your sides, palms down, and lift your legs straight up. Youcan also lie with your butt and legs against the wall.
- For an advanced version, swing your legs over your head, knees bent. Roll your shoulders under your body and place your hands on your back. Inhale and lift your legs halfway up.
- Keep the pressure off your neck by taking the weight into your shoulders and arms. Keep your legs and feet engaged and your chin tucked in.
- Stay here or lift your legs straight up and walk your hands to your outer ribs. Press your hands into your back.
- Keep your chest open and breathe deeply for 5-10 breaths.
- To release, gently bend your knees towards the floor behind you and roll down to the ground.
Miranda says:
"This is my absolute favourite pose because it gives me great energy. It’s an instant pick-me-up, like having a cup of coffee."
Wheel pose (urdhva dhanurasana)
Why it’s good: Opens the chest and lungs, tones and strengthens the arms and legs.
How to do it:
- Lie on your back with knees bent, feet hip-width apart and palms down.
- As you exhale, roll up slowly from your buttocks and lower and middle spine.
- Roll your shoulders under your body and keep your chin tucked into your throat. If you can, interlace your hands. Press firmly into your big toes to ensure you’re working your inner and outer leg muscles.
- For an advanced version, inhale and press your hands onto the floor under your shoulders. Exhale and raise your body slowly to form an arch. Keep your arms straight and legs active. Hold for 5-10 breaths
Miranda says:
"This is great for stress release – it’s really good for getting rid of emotional tension. It’s also a great stretch."
Half twist pose (ardha matsyendrasana)
Why it’s good: Increases spinal flexibility, opens the chest and shoulders, strengthens and massages the abdominal organs and stimulates digestion.
How to do it:
- Sit with your legs straight out in front of you. Bend your right leg and place the foot on the outside of the left thigh.
- Inhale and raise your left arm. Exhale and place your left elbow outside your right knee. Turn your head to the right and look beyond your shoulder. Keep your right hand on the floor behind you.
- Lengthen your torso on your inhale and turn further on your exhale. Hold and breathe deeply for 5-10 breaths. Repeat on the other side.
Miranda says:
"This is great for cleansing the kidneys. You feel great afterwards because you’re squeezing out the toxins."
Sources Included：
http://www.abc-of-yoga.com/beginnersguide/yogabenefits.asp
http://www.abc-of-yoga.com/yogabooks.asp
http://www.bodyandsoul.com.au/fitness/workouts/miranda+kerrs+favourite+yoga+poses,14283
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