The adage slow and steady wins the race holds true when you learn to practice yoga in its slow form to gain benefits in the true sense. Mindfulness and slow movement in yoga takes the focus away from just stretches and you get optimum use from these asanas or exercises. While many variations are being practiced, this method is one of the new genres that many yogis are following.
Here, the movement is extremely slow, allowing you to bring awareness towards your self and your surroundings and you can gain more by holding each asana for a longer duration. The effects of this are multifold on your health and complete well-being and can be felt for years to come. It has been proven that when yoga can be done in various forms — in slow movement, with body sense awareness to bring astounding health benefits by itself and in combination with power yoga routines too.
You can also try the surya namaskar in different variation of speed — in fast as well as slow form on alternate days to reap maximum gains for a healthy mind and body. Try to perform vinyasa yoga, where each movement is synchronised with every breath. This style is sometimes also referred to as flow yoga, because of the smooth way that the asanas or poses blend together resulting it in a beautiful slow form which is almost like a dance. These asanas shown below must be performed in a slow movement and flow.
—The writer is an actor and yoga enthusiast
Variation in Gomukhasana
Sit down on your mat with your legs stretched out forward. Now fold your right leg in such a way that your right heel is close to your left hip. Now fold your left leg on the knee and place it on your right leg in such a way that your left foot is placed on the mat. Now once you’ve got the positioning of your legs, place your right elbow down by your right side and take your left arm, feeling the stretch on your left side. Do this in very slow movement. This posture helps in the flexing the hips and when practiced slowly for longer duration it can help in opening up your hips and make you flexible.
Gomukhasana
Ardha MatsyendrasanaTake one hand and cross it over on the other leg. Place one hand behind and the other one on the knees and twist your upper body towards one side in a very slow movement. This is a slow flow for your shoulders. With every movement, place special emphasis on unwinding your neck, shoulders and upper-back. It is especially beneficial for those who spend too much time on laptops, desk or computers and helps relieve the stress within us. For a deep stress-relieving feel, unwind as you slow flow with each movement. It also helps in bringing elasticity to the spine and opening your chest.
Ardha Matsyendrasana
Variation in cat pose
Come to a plank pose on your palms and place your knees down and place the palms right below your shoulders. Now focus on a point and lift your right leg up slowly and stretch it out straight. At the same time, stretch your left arm out slow and straight.
Cat pose
Stay in this pose for as long as you can to work on your balance and stability. It also helps in the strengthening of the glutes and back muscles. Repeat the same with the other leg. Just remember that each movement must be slow and you must hold in the position for a few minutes.
