“Most yoga poses seem too complex!"
Ever felt that most yoga poses appear too difficult to replicate? Stress not, because yoga is for ALL — regardless of which stage of flexibility you're at!
You don’t need to become a pretzel on the first day you roll out your yoga mat. Yoga is a transformative journey; some poses might be accessible after walking a few miles ahead.
It’s also important to remember that our bodies are different. A pose that might help you relax might seem intensive to somebody else. Listening to your body is key, and as we adapt to our body’s needs, we learn to overcome our limitations.
To achieve better stamina and core strength, here are 5 poses to incorporate into your regular practice. Contents: 1. Child's Pose (Balasana) 2. Cat-Cow Pose (Marjaryasana-Bitilasana)
3. Plank Pose (Phalakasana) 4. Downward Dog Pose (Adho Mukha Svanasana) 5. Standing Forward Bend (Uttanasana)
#1 Child's Pose (Balasana)
This relaxing pose resembles a child in a resting position and is often used to calm the body after an intensive routine.
How to do:
1. Kneel on the floor and sit on your heels. Keep your arms placed by your sides.
2. Place your head on the mat, and stretch your hands out in front of you, palms facing downwards.
3. Remain here in child’s pose for about 5 breaths. Benefits of this pose: — Improvement in blood circulation by bending the back
— Removes fatigue by activating the limbs
— Promotes mental relaxation by removing tension in the body
— Improves focus by channeling the mind to focus inwards
#2 Cat-Cow pose (Marjaryasana-Bitilasana)
This energizing pose comprises 2 stretches, 1 resembling the stretch of a cat and the other of a cow.
How to do:
1. Start in the tabletop position. Place your hands at shoulder’s
distance apart, keeping your knees below your hips, and your
shoulders above your wrists.
2. Press firmly on your palms.
3. Inhale, arch your back and drop your belly. Lift your head upwards.
(Cow pose)
4. Exhale, round your back and bring your chin to your chest. Turn your
head downwards. (Cat pose)
5. Sync your breath with your movement and repeat a few times.
Benefits of this pose:
— Improves spine flexibility and mobility
— Relieves back tension and promotes proper spinal alignment
— Stimulates abdominal glands and improves digestion
— Provides a sense of grounding by placing all fours on the floor
— Improves posture by stretching the back
#3 Plank pose (Phalakasana)
This prominent pose features in most Sun Salutation routines, and effectively works out both the body and mind.
How to do:
1. Begin in the tabletop position, with your wrists directly under your shoulders.
2. Spread your fingers on the mat and draw in your belly.
3. Tuck your toes and lift your thighs and knees off the ground.
4. Keep pushing away from the floor, with your gaze between your hands and your back neutral.
5. Ensure that your hips don’t sink too low. Benefits of this pose: — Strengthens the arms, wrists, shoulders and core
— Stimulates the digestive organs by stretching the abdomen
— Stabilizes the hips and engages the hamstrings
— Improves finer aspects of yoga such as balance and gaze (drishti)
#4 Downward Dog pose (Adho Mukha Svanasana)
Symbolic of a dog's morning stretch after waking up, this classic pose features in several popular routines.
How to do:
1. From the tabletop position, place the palms on the floor.
2. As you inhale, lift your body and place the feet on the floor, extending the hips upwards and chest inwards. If your hamstrings are tight, you can keep the heels lifted or bend your knees.
3. Place your weight on your palms, shoulders, and arms. The head is to be pushed downwards while the hips are raised upwards.
4. Remain in the pose for 5 breaths.
Benefits of this pose:
— Relieves stress by improving mental awareness
— Improves posture by elongating the spine and releasing the lower back
— Enhances blood flow throughout the body as it involves lowering the head
— Strengthens the pelvic and abdominal muscles
— Counters the effects of jet lag by energizing the body
#5 Standing Forward Bend (Uttanasana)
Bending forward helps us achieve a sense of grounding, and improves blood flow to the brain in the form of a mild inversion.
How to do:
1. Begin in mountain pose with your arms by your side, and feet 2-3 inches apart.
2. Bend your back forward, and reach towards the ground with your arms
3. You can bend your knees slightly if your arms don’t touch the ground. 4. Keep your hips above your heels and lengthen the spine.
Benefits of this pose:
— Can be used as a warmup exercise
— Relieves the mind of stress and anxiety
— Stretches the neck and hamstrings
— Improves flexibility in the arms and legs
Conclusion
The most important step in your journey is to get started. It’s not about how many poses you practice in a day, but rather about the quality and consistency of your practice. Get your mats rolling and experience the joy!
Subscribe to our newsletter and check out our FREE e-book to get started on your yoga journey!