Sometimes we need to escape from the daily routine to feel good. That's why here we tell you 8 yoga poses that will change your life.
You can do these yoga poses without leaving home and it is a way to clear your mind and improve your well-being. In addition to helping us tone our whole body, with these 8 yoga poses we will be pampering ourselves.
Among the benefits of yoga:
- Improved breathing
- Strengthens the immune system
- Increases flexibility
- It improves balance
- Strengthens muscles and bones
- Balances the Nervous System
1. Chair Pose
Stand with your back against the wall and put your feet in front of you so that your heels are under your knees. Bend your knees to 90 degrees and slide your butt along the wall. You can keep your hands in prayer on your chest or reach your arms up to heaven. Look straight ahead. Stay for 10 breaths. Place your hands on the wall for balance and straighten your legs to stand. Take a short break, such as a stop, before repeating once more.
2. Cobra Pose
Lie down on the floor on your belly. Stay on your belly. Place your hands directly under your shoulders. Begin to straighten your arms, keeping a slight bend in your elbows. Lift your entire belly off the floor while keeping your thighs on the floor. Look up at the sun or look straight ahead. Actively extend your hand back through your legs and feet. Stay for 8 breaths. On an exhale, stretch your body to lower your back and rest on one cheek with your arms at your side.
3. Superman pose
Stay face down and inhale, look forward, and pretend you are swimming in the ocean, with your right arm in line with your right ear, palm facing the midline. Simultaneously raise your upper body and your left leg. As you exhale, bring your arm back to your side and lower your whole body to the ground. On the next breath, "swim" with your left arm forward, while simultaneously raising your upper body and right leg. On an exhalation, lower your back. That's a full turn. Repeat 4 more times for a total of 5 rounds. Imagine yourself moving through the water, so each movement is slow and controlled.
4. Boat Pose
Sit on your mat with your knees bent and feet on the floor. Hold the back of your thighs and lean back while keeping your spine long. Find the center of your seat bones, so that they are neither arched nor rounded in the lower back. Raise your shins until they are parallel to the floor. Extend your arms forward at shoulder height. Stay here with your knees bent or stretch your legs. It is more important to stay centered on the bones of the chair and maintain a long spine than to stretch your legs. Look at your toes. Hold for 8 breaths. Lower your feet to the ground and repeat the boat pose once more.
5. Downward-Facing Dog
Lie down on your back and rest your elbows as if you were looking at the seashore, with your palms resting on the ground. Spread your legs and feet across your hips and spread your toes. Swell your chest towards the sky. Look up and keep your neck long or start throwing your head back. Close your eyes and stay for 10 deep breaths. To get out, keep your chest up and slowly raise your head. Get down on your back and rest for a moment.
6. Mountain Pose
Stand with your feet together (or hip-width apart) and ground down through the four corners of your feet. Roll your shoulders away from your ears and lift the crown of your head. Engage your core and turn your palms facing the front of the room. Relax your jaw, unfurrow your brow, breathe easy. Although it might look like you are just in a standing position, this pose is actually the blueprint for many other poses and it promotes balance and attention.
7. Plank Pose
This one is considered the best pose for core strength, as it focuses on your abs and it promotes stability. Start your stretch in downward-facing dog, shifting forward so your shoulders are stacked over your wrists. Draw your navel in toward your spine and make sure you don't drop your knees. Ground into your hands, pushing the floor away beneath you.
8. Dolphin Pose
Ideal for strengthening your upper body in preparation for a headstand or forearm stand. It will also help you calm your mind. Start on all fours, and come down to your forearms. Spread your fingers wide and keep your elbows shoulder-width apart. On an inhale, tuck your toes and lift your hip up and back. Allow your head to hang above the floor. Press your heels down toward the mat for a nice hamstring stretch.
We all have difficult times when we feel stressed, we feel insufficient, however physical activity can help us feel better. With just a few minutes of doing these yoga poses, we feel more relaxed.
You may also like these articles!