Five easy yoga poses to make you feel better
Five easy yoga poses to make you feel better
July 29, 2020
Our life is full of stress. We have to live at great speed in order to be in time for everything. Information on any topic can be found in a search engine in a couple of seconds. We are besieged by irritants and opinions; we are used to receiving instant feedback.
When we do not have a minute of free time, the body is in constant tension, the mind rushes about, the energy stagnates. The modern way of life has arisen under the influence of new technologies and discoveries, but our body and spirit are still drawn to silence and regularity.
Let’s pause now. Let’s take a deep breath. Let’s go back to our body. Relax tense muscles. In the book “Power Yoga” there is a system that will help make life more measured and harmonious, find support in yourself. And in this article – five positions with which you can start your yoga practice.
How to prepare for practice
These tips will help you make your practice most effective.
- Set a goal to exercise for at least 20 minutes a day. Choose a time to practice, preferably the same one every day. Ideally, practice in the morning, before the start of the working day.
- Set a calendar reminder for tomorrow.
- Find a place free of junk and piles of things, where nothing will distract you. Spread out the rug. You should be able to stretch your arms and legs out to the sides and up.
- You will need a non-slip mat, two yoga bricks, and a belt. At first, instead of bricks, you can use thick books, instead of a belt – a long narrow towel.
- Turn off your phone during your activity.
- Try not to eat anything two hours before practice. It is best to exercise on an empty stomach to do deep crunches, inverted poses, and abdominal strengthening positions.
- Drink plenty of water, especially after class.
- Clothing should be tight-fitting and not interfere with movement. Many poses involve a semi-inverted position with support on the palm, so the sweatshirts should not be loose, bully, fall on the face and interfere with breathing.
- Flexibility is not needed for yoga. In asanas, rely on your feelings, not the appearance of the posture.
- And let you have fun! Light-heartedness and a positive attitude are very important if you want your practice not to bore you.
The importance of the first pose
The first pose on the rug is an opportunity to listen to the body and abstract from the noises of everyday life. The energy calms down, you direct your attention deeper and achieve the unity of body, mind and spirit. The first pose also lays the foundation for subsequent asanas. The first poses are always soft, comfortable, and help you focus on your breathing.
They usually take up to five minutes to complete. It may take you a while to “turn off your head” and feel your whole body, so take your time, give yourself a chance to tune in to the breath before moving on. When you feel and understand the rhythm of breathing, you can begin to move. During the practice, you can return to the starting position to rest, restore balance and breathing.
Child’s pose (balasana)
The pose allows you to feel the connection between the breath and the body and fills all muscles with calming energy. It makes it possible to “ground”, listen to what is happening inside, abstract from the restless mind, awaken breathing and focus on the body.
The child’s pose can be performed at any time during the session. If breathing becomes difficult because you are straining too much, or sluggish because of your distraction, the child’s posture will reconnect with the breathing and the purpose of the practice. It can also be used for relaxation. The pose gives you the opportunity to relax and find your center.
- Sit on your knees and heels on the back edge of the mat. Connect the big toes. Spread your knees out to the edges of the mat so that your ribs are between your thighs when you lie down on the floor.
- Press your seat bones into your heels. Stretch your arms forward, spread your fingers and rest your bases under your fingers on the floor.
- Lower your forehead onto the mat and soften your shoulders.
- Fill the intercostal space with each breath. With each exhalation, gently pull up and draw in your lower abdomen.
Table Pose is a neutral pose that is performed on all fours. It can be done in place of the Downward Dog Pose, as a Rest or Intermediate Pose.
- Get on all fours with your shoulders over your wrists and your hips over your knees. Feet can be folded back and pressed to the floor with their upper part or toes can be tucked (more stable position).
- Standing on all fours, stretch your tailbone back and the crown forward.
- Point the bases of your palms towards your knees and your knees towards your palms to activate your abdominal and back muscles. Pull your lower abdomen gently.
Poses of a cat and a cow (marjariasana and bitilasana)
A cat and a cow are two different poses that are usually done together in the rhythm of breathing. This sequence of two postures gently activates and awakens the energy along the spinal column, as the movement in it is associated with breathing. It develops the flexibility of the entire spine, neck and shoulders.
- Take a table pose, standing on all fours; palms under the shoulders, knees under the hips. Curl your toes for stability and tighten your lower abdomen.
- While inhaling, relax your stomach, bring your shoulder blades together and open your chest. Look up. This is the cow pose.
3. As you exhale, round your back – cat pose. Push off the floor and reach with your chin towards your chest.
4. Inhale – cow pose, exhale – cat pose. Continue to alternate inhalation and exhalation positions for 10 breaths. Then return to table pose.
Knees to chest pose (apanasana)
Knees to Chest is a soothing transitional and neutralizing lower backbend position that can be used throughout the practice. It stretches the lower back and helps with digestive ailments. In this position, we hug ourselves, so it reminds of the feeling of self-love.
- Lie on your back and bring both knees to your chest.
- Wrap your hands around your shins or grab your legs under your knees. Curl up into a ball.
- Point your heels away from you and your toes towards you.
Support hero pose (virasana)
Supported Hero Pose is an alternative meditation pose. It soothes, makes the pelvis heavier, “grounded”. Virasana stretches the muscles of the thighs and pelvis, knees, legs and feet, improves blood circulation in the lower half of the body. It relieves leg fatigue and strengthens the feet.
- Kneel on the floor with your shins parallel to each other. Toes look at the back edge of the mat, the heels are at the width of the pelvis.
- Lower your pelvis onto a brick, book, pillow, or folded blanket, placing support between your feet so your hips and pelvis are above your knees. Both ischial bones should be supported and the pelvis should be in a neutral position.
- Move your knees. Place your palms on your hips – they can be lowered down or turned up.
- Raise your shoulders to your ears, then make a circle with your shoulders back and lower them; open your chest. Point your tailbone towards the floor.
- Look straight ahead at one point, or close your eyes and listen for your breath.
Based on the book “Power Yoga”. Illustrations from the book