For thousands of years yogis have been touting yoga’s mental and physical powers. Luckily, you don’t have to be an expert to reap the benefits — adding just a few poses to your daily routine can help your health in all kinds of unexpected ways.
Awesome standing balance for beginners to work on focus and clarity, and learn to breathe while standing and keeping the body balanced on one foot.
How to do it: Start with your feet together and place your right foot on your inner left upper thigh. Press your hands in prayer and find a spot in front of you that you can hold in a steady gaze.
Hold and breathe for 8-10 breaths then switch sides. Make sure you don’t lean in to the standing leg and keep your abdominals engaged and shoulders relaxed.
On hands and knees, set hands under shoulders and knees under hips at 90 degree angles. With your inhale open the chest, stick your seat up and lift the gaze (cow pose).
As you exhale pressing hands down, round through the spine and gaze to your navel (cat pose).
Repeat for two to three minutes, with the option to speed up the inhale/exhale pattern and flexion/extension of the spine!
This one will strengthen the lower back muscles while cushioning the spine, triceps and opens the chest to promote the inhalations. It also makes the spine flexible.
Lie on your stomach with your feet together and toes flat. Place your hands downwards below your shoulders on the mat, lift your waist and raise your head while inhaling in.
Pull your torso back with the support of your hands.
Keep your elbows straight and make sure you put equal pressure on both palms.
Tilt your head back and make sure your shoulders are away from your ears. Exhale while coming back to the ground.
Press back into downward-facing dog: Bend your knees and reach your butt up high, then slowly straighten the legs.
Use any other movements that help you settle into the pose. When you feel ready, hold the posture for 5 to 10 breaths, “pedaling” your legs (bend one knee, then the other) if you want to further stretch the hamstrings, calves, and feet.
Stretches the hips, groins, chest, and shoulders;strengthens knees, thighs, and ankles; helps relieve stress and improve digestion.
How to do it: Stand with your feet wider than hip-width apart (about 4 feet apart). Turn your right foot out 90 degrees so your toes are pointing to the top of the mat.
The center of your right knee cap should be aligned with the center of your right ankle.
Pivot your left foot slightly inwards. Your back toes should be at a 45-degree angle. Raise your arms to the side to shoulder-height, so they’re parallel to the floor.
This gentle twist is the best way to refresh your body after a long day on the slopes.
The Reclining Twist position releases the low back and, at the same time, increases flexibility in the spine.
Once again, start by lying on your back. As you inhale, pull both legs towards you. Continue by dropping both legs to the left.
Extend your arms in a T position and look towards the ceiling. Hold your position for approximately 5 to 10 breaths. After that, move slowly both legs to the centre.