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Yoga needn’t be something you put so much energy into preparing for. Nor does it require you to accomplish complicated moves in order to reap the full benefits. Even at the end of a busy and tiresome day a quick ten-minute session of easy and simple poses can relieve you of the days built up stress. These yoga poses may seem a bit too simple to gain any sort of benefit from but if done with sincerity you won’t be looking back. So for those who would like a little taste of how yoga feels like and have a spare 10, try out these yoga poses which require no prep and can be done in the comfort of your home.
While going through the motions put emphasis on slow and deep breathing. Also the longer you hold a pose and repeat it the greater its effectiveness will be. For a ten minute session take 2 minutes to achieve each pose.
Mountain Pose (Tadasana)
The Mountain Pose encourages the body to find its balance thus allowing for greater awareness of your body. And also stretches out and relieves tension from the shoulders, arms, and back.
- Stand with your legs slightly apart and feet flat on the floor.
- With your back aligned straight and arms resting comfortably on each side.
- Stretch out your hands and connect you palms while bringing your fingers together.
- Take a deep breath and stretch your arms slowly up to the sky.
- Stretch your entire body from toes to head to fingertips.
- Lift your heels up and balance on your toes (if comfortable).
- Hold it for around 30 seconds and then slowly bring your heels down.
Standing, Forward Bend (Uttanasana)
This one can be frustrating for a beginner because for some touching their toes is too difficult. But it’s ok, start off by touching your thighs, knee, and head towards your shins, ankles and with practice you’ll gradually reach towards your toes. And not to mention greater patients that is needed. 🙂
- Stand comfortably with feet hip-width apart.
- Knee bent in slightly.
- Bend over by rolling your shoulders.
- As you stretch your arms and hands out.
- Reach as far as you can go.
- With eyes looking ahead.
- Feel the stretch up the back of your thigh and calf muscles.
Cat Pose (Marjaryasana) / Cow Pose (Bitilasana)
Help roll the spine out and elongate an otherwise stiff neck. You may feel pressure on your shoulders, arms and wrist which with practice strengths them.
- Come down onto your knees and hands.
- Knees under your hips and arms at a shoulder width apart.
- Make sure your back is flat as a tabletop.
- Roll your spin and pull your stomach and belly button in.
- Allow your head to hang low.
- If you feel too much pressure on your knees place a folded towel underneath for support.
- For the Cow pose, arch your back and lift your head up.
- Repeat between the Cat and Cow pose as many times as you can.
Child Pose (Balasana)
The child pose emulates that of a child curled up in the fetus position. It provides a great stretch for across the entire spine and back. And is commonly used as a resting position for longer and intense yoga sessions. If you feel a little stiff you can rest your head and upper body over a firm pillow or a rolled up blanket. Caution should be taken on the strain of your knees.
- Get on your hands and knees.
- Keep your legs and feet together.
- Lower your head down.
- While shifting your back side down.
- Ether place your forearms on the ground or stretching your arms out.
Corpse Pose (Shavasana)
The corpse pose should be done at the end of your yoga routine. You’ll find this pose so relaxing that you may also fall a sleep. 🙂
- Lie flat on your back with your entire body aligned in a straight line.
- Point your toes and palms of your hands towards the sky.
- Keep your legs and arms slightly apart.
- Close your eyes and take slow and deep breathes in through the nose and out through the mouth.
- No part of your body should feel tensed including muscles, joints and tightened eyes lids.
And there you have it, a simple stress buster in an otherwise complicated world 🙂 . Which pose is your favorite? Let me know in the comments below or message me on Facebook – www.facebook.com/pdhotspot
Until next time.