Correct execution of yoga pose can help lower levels of stress and anxiety, relax the mind, and alleviate digestive discomfort – all critical elements for creating a peaceful good sleep environment! When combined together, they make for an excellent natural remedy!
Start by finding an open area on your mat and lying back down. For extra support, roll up a piece of mat or blanket under your tailbone if necessary.
-
Contents
Downward Facing Dog (yoga pose)
Downward Dog is an iconic pose in yoga and, perhaps, the most recognizable Pose in the practice. Also known as Adho Mukha Svanasana, the pose stretches and strengthens every part of the body from feet to arms, shoulders, and back and even helps alleviate lower back pain if practiced correctly.
Asana (or inversion pose) is a mild inversion (meaning your heart is higher than your head) which helps boost circulation and stimulate the brain, as well as providing relief for headaches, insomnia and fatigue while improving digestion, relieving stress, reducing symptoms of asthma and sciatica, decreasing asthma attacks and sciatica flare-ups and improving digestion overall. Furthermore, this Pose can help protect against osteoporosis while increasing core strength.
To perform the Pose, begin on all fours with your wrists directly under your shoulders and knees in line with the top of your hips. Keep your spine long as you draw shoulders forward over your hands while tucking toes under to lift hips upwards while engaging legs actively. If this poses challenges for you or if hamstring tension or low back pain exists, bending knees to release tension from the hamstrings or prevent overextension in the shoulder joint may be useful to release any tension and prevent over-stretching of the shoulder joint from occurring.
-
Supta Virasana (yoga pose)
The Reclining Hero Pose (RHP) can help anyone who spends significant amounts of time sitting. It improves lower body flexibility, stretches hip flexors and quadriceps, and relieves back, shoulder, and knee tension, digestion issues, anxiety relief and menstrual problems, making this Pose particularly beneficial to those suffering from lower back or neck pain.
Start this posture by kneeling on the floor, with feet spaced so that they are outer hip-width apart, then slowly lean back onto your forearms if your buttocks lift from heels, using a block or blanket as support if necessary. This Pose can be especially challenging for students with knee or ankle issues; for maximum effectiveness, it is wise to perform it using a cushion rolled under the knees to avoid overstretching them further.
Regular practice of this Pose will increase flexibility, aid digestion and reduce stress levels. It strengthens the thighs, hips and abdomen while opening the chest and back; additionally, it tones the abdominal muscles, stimulates the kidneys, liver, and spleen, and improves posture and breathing while providing an increase in serenity and calm.
-
Warrior II
This powerful and empowering Pose, also known as Virabhadrasana II, stretches the front hips and builds strength in the shoulders and arms. It is also a great pose for improving concentration and stamina. This posture can be challenging and requires proper alignment.
It is important to not overdo this Pose as it can cause injury to the knee and ankles. It is best to practice with caution, especially for beginners and those with a history of injury. To avoid any injuries, it is recommended to perform this Pose accompanied by a wall for support or using a fabric strap to help with the balance and positioning of the body.
This Pose is a wonderful preparation for advanced forward bends since it strengthens the knee, ankle and foot muscles. It also helps to stretch the outer thighs and inner hips and creates space for a longer spine. This Pose can also be helpful in preventing and treating backaches, sciatica, flat feet, carpal tunnel syndrome, arthritis, and depression. It strengthens the core and shoulders and improves lung capacity as well. The psoas and pectineus muscles are also strengthened by this Pose, as are the thigh and knee muscles.
-
Cat Pose (yoga pose)
Cat Pose (Sanskrit: Bidalasana; IAST: Marjariasana) helps improve spinal flexibility, open the shoulders and chest, strengthen arms, legs and core, as well as alleviate lower back and shoulder pain. Furthermore, this Pose stimulates kidney and adrenal glands while improving balance and postural awareness; digestion is improved while it also energizes sacral chakra for balanced emotions – releasing anger and sadness, allowing creativity and passion to flow freely.
Cat-Cow Pose is often practiced together with Cow Pose as part of a Cat-Cow flow for beginners, easing into synchronizing breath and movement gradually. However, it can also be practiced independently as a gentle stretch – especially helpful before workouts or any time when your spine needs soothing relaxation! It feels good in the morning, before working out or just when your spine needs rejuvenating!
Start in Table Pose (on hands and knees), with wrist creases positioned directly under your shoulders and hips directly over your knees. Point your fingertips towards the top of your mat while softening your gaze downward. Take Cow Pose by inhaling to drop your belly towards the floor, followed by exhaling to round your back towards the ceiling; repeat 5-10 full flexions/extensions of this sequence.
-
Warrior III
Virabhadrasana III (vyeer-uh-buh-DRAHS-uh-nuh), or Warrior III, is an intermediate balancing pose designed to promote stability throughout the entire body. This yoga pose strengthens the core, arms and legs while improving balance, posture and overall body coordination; additionally, it relieves back pain, improves digestion and circulation and breaks up excess fat deposits in legs and hips.
Transitioning smoothly into this Pose from any standing pose, such as a tree or warrior II, is an excellent way to build strength and confidence in yourself and your body. It is one of the more difficult balance yoga poses, requiring great focus in order to maintain. If you find yourself losing balance during this Pose, try bracing against a wall or using a chair as support if necessary.
Begin this Pose in Tadasana by spreading your feet apart sideways into parallel lines. Next, exhale and shift your weight onto your right foot by extending the left leg back until it reaches parallel with the floor – while keeping your arms either extended forward or back alongside your body as in a prayer position.
-
Tree Pose (yoga pose)
Tree Pose (Vrksasana) is an effective yoga posture to balance hips and strengthen ankles and legs, as well as toning core and abdomen muscles.
Beginners looking to practice balancing poses will find this posture particularly engaging and beneficial. Beginners can modify it by placing the raised foot above or below the knee on their calf instead of in their inner thigh – an essential step to avoid injuries during practice.
Tree Pose can help build stability in ankles and calves, treating flat feet effectively in addition to improving proprioception and balance – it is an excellent posture for people with poor posture.
This Pose can help reduce stress and promote better sleep, providing relief from anxiety. Like a standing meditation pose, this Pose will help you feel more grounded. Additionally, its calming effects provide a way for you to learn how to stay centered even during difficult situations, strengthening both core muscles and thighs simultaneously!
Read also: 5 Best Yoga Asanas For A Healthy Liver
Read also: Know about Yoga for beginner | A Guide for Beginners
