The times have come when we, humans, have been sidelined into our homes with a fear of stepping out. With gyms, malls, theatres, and so much more shut around us, our outdoor and social lives seems to have come to a halt. These dire times call for not only peace of mind but a healthy body as well. And who says you need a gym to let your motivation come alive or the mountains and rivers to enlighten your inner conscience. Furthermore, we humans have a rather imaginative mind that can transport us places and a will power strong enough o survive through anything. If you are searching for that power within, yoga is a great practice to strengthen your mind and body. We have a list of yoga poses to help you out.
Simple and Easy Yoga Poses To Try At Home
Starting something without a thought is a task in itself, but once you start it, it becomes a habit. So why not start a good practice? The understanding of self, body and mind comes best through yoga and meditation. As a beginner to it, you must be wondering where to start. These basic yoga poses involve standing, sitting, balancing, bending and resting your body while being aware of your breath and beat. Moreover, you can do them at home!
Mountain Pose (Tadasana)
This pose calls for a simple standing yoga pose with the back straight and arms hanging on the sides. The idea is to alight the body from head to toe, hence remember to face forward and shoulders weighing down. Moreover, the weight of the body should be carried on the heels. Some yoga styles also focus on stretching the arms upwards with fingers webbed together. This yoga pose focuses on strengthening your thighs, knees and ankles.
Raised Arms Pose (Hasta Uttanasana)
Standing erect, raise your arms above your head and arch your body backwards. This yoga pose is often seen in Surya Namaskar. Moreover, breath-in while lifting the arms and bending back and breath out while coming ba k tot he original position. It helps stretch the abdomen and organs within which in turn aids in digestion.
Standing Forward Bend (Uttanasana)
Another classic yoga pose of Surya Namaskar, this pose involves you bending forward touching your head to your knees. For beginners, you are allowed to bend your knees forward while bending your torso down. Further on, in some forms, you clasp your elbows together, and in some other, you hold your calves. The easiest method suggests reaching out to the ground. Relaxing the body muscles, it releases the stress of the lower back.
Downward Facing Dog (Adho Mukha Savasana)
The name of this pose comes from the position of arms in front and legs standing straight behind to form a downward “V” shape with the body. You are supposed to maintain a distance between your arms and feet and stretch out your waist and buttocks into the air. Moreover, remember to keep the pressure on the thigh and feet. Your heels need not touch the ground. It is helpful while strengthening the arms and legs.
Cat and Cow Pose ( Marjaryasana and Bitilasana)
It is the best of both yoga poses, spinal extension followed by spinal flexion. Moving your spine back and forth with your head helps stretches you back and spinal cord. Moreover, while doing this yoga pose, remember to inhale and tilt your pelvis back for cow pose. Exhale and tuck your tailbone in for the cat pose. If you have back pain, this works like magic.
Warrior I (Virabhadrasana I)
Stretching one leg backwards and forward in a chair position, you raise both your arms up in the air in a namaste for this yoga pose. Remember to point your hips forward and both your legs to be parallel. It stretches the neck, thorax, lung, navel, thigh, calf and ankle. Furthermore, it strengthens thigh, back, calf, ankle, shoulders and arms.
Warrior II (Virabhadrasana II)
With the leg position remaining the same as that of Virabhadrasana I, this warrior yoga pose focuses on enhances one’s stability and concentration. The toes on the leg that is stretched backwards face out in 45 degrees. While the leg posture remains the same with pressure on the thigh and ankle, the hand move parallel to each other. The left-hand moves with the left leg and the right-hand moves with the right leg. Moreover, remember to face ahead; along the lines of the arm stretched in front of you.
Plank Pose (Phalakasana)
The yoga pose strengthens your arms, wrist and vertebral column; it is similar to that of a gyming plank. Except, the arms supporting you in the front remain straight while the toes fold in to take the weight of your legs. Try to stay in position for atleast 30 seconds, focussing your attention to your arms and balance.
Equestrian Pose (Ashwa Sanchalanasana)
This yoga pose falls under the balancing posture category and is a low lunge. Bring one leg in front with your calf and thigh in 90 degrees while the other leg is parallel to the ground. Starting out the pose, keep your arms in front with fingers stretched out to support your body and balance. Furthermore, doing that, try to look upwards. To release the pose, bring your front leg down and go back to sit on your heels. Also, make sure that the knee of the front leg is in alignment with the ankle. Apart from stretching the spine, it strengthens chest muscles increasing the lung capacity.
Cobra Pose (Bhujangasana)
This yoga pose is a reclining back bending pose. Keep your legs and feet straight along the ground at rest. Pull up your torse and head in a low cobra with your arms bent at the elbow by the side. However, try not to put too much pressure on your arms. This helps strengthen your vertebral column.
Moreover, if you want, you could look upwards instead of ahead for a neck exercise as well. It is also good to stretch out your shoulders, thorax and abdomen.
BONUS: Crossed legged sitting (Sukhasana)
In the end, make sure you practice the normal crossed legged sitting on the floor or your yoga mat. Keeping your arms relaxed and your palms on your knees, close your eyes. This way, put your focus on your breathing -inhaling and exhaling for 10 mins. It strengthens your back and stretches your knee and ankle. However, in the case of a leg problem, avoid this exercise.
With practising the basics of the stretching through these yoga poses, you can move on to try the more bending and balancing ones. Especially the cool flexible ones that you commonly associate with yoga!
On another note, Woovly requests the countrymen to stay inside their houses and follow the guidelines issued by the government. In these times of need, please help the needy and do whatever is under your capabilities to help the country.
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