Yoga, which means the union of the body and mind, is a system of physical poses, breathing and meditation that has been practiced for over 5,000 years. Yoga will develop flexibility and strength throughout your whole body and can also help you manage your stress levels and relax. When choosing the best yoga exercises, choose poses that provide lots of "bang for your buck," or ones that will benefit you the most according to your lifestyle. If you only have time to do a few poses, these are the ones to choose.
Cobra Pose, or Bhujangasana
This pose will gently mobilize your spine and is an excellent remedy if you spend much of your day hunched over a desk or steering wheel. It also tones your butt and expands your rib cage. Lie on your front with your hands beneath your shoulders, legs extended and forehead on the floor. Inhale through your nose, and curl your upper body off of the ground, pushing gently with your arms. Keep your pelvis on the floor. Keep your arms as relaxed as possible, continue to breathe through your nose for three to five breaths, then lower your body to the floor. Contracting your butt can help you extend your spine slightly further.
Tree Pose, or Vrikshasana
Tree pose will strengthen your legs, improve your balance, open up your hips and aid your posture. Stand tall with your hands by your sides, your feet together. Focus your eyes on a single distant point. Shift your weight onto one leg. Raise your other leg and, using your hands if necessary, place the sole of your foot against your inner upper thigh. Press your foot into your thigh and your thigh against your foot to stabilize your legs. Once you are balanced, place your hands on your hips, in front of your chest in prayer position or above your head. Try to maintain a steady nasal breath while doing this. Hold for five to ten breaths before slowly lowering your leg to the floor and repeating on the other side.
Seated Spinal Twist Pose, or Matsyendrasana
This seated pose will stretch the outside of your hips, your spine and your neck, and it also encourages good posture. Sit tall with your legs extended in front of you. Fold your left leg underneath you so that your knee is pointing directly forward and your foot is close to your butt. Cross your right leg over your bent knee so your foot is flat on the floor and your knee is pointing upwards. Bring your left arm around your right knee, and gently turn so you can put your right hand on the floor behind you. Exhale, and turn to look over your right shoulder. Sit as tall as you can, and endeavor to keep both buttocks on the floor. As you exhale, try to turn a little further. Slowly unwind, and repeat on the other side.
Triangle Pose, or Trikonasana
Trikonasana, or triangle pose, stretches your hamstrings, strengthens your legs, lengthens your spine and opens up your hips. Stand with your feet about three feet apart, with your left foot pointing forward and your right foot rotated 90 degrees outward. Raise your arms out to shoulder level. Bend your torso to the right, and reach down to grasp your right ankle while reaching up to the ceiling with your left hand. Turn to look up your left arm towards your fingertips. Hold for five to 10 breaths before inhaling and coming back to the center. Repeat on the other side.
Downward Dog Pose, or Mukhasana
Downward dog will strengthen your arms, legs and core whilst stretching your chest, shoulders, back hamstrings, calves. Downward dog is one of the best "bang for your buck" yoga exercises. Kneel down so that your hands are below your shoulders and your knees are below your hips. Your body will form a box shape. With your toes tucked under, exhale, straighten your legs and try to push your butt up to the ceiling. Simultaneously, extend your arms, and push your palms into the floor with your fingers pointing forwards. Allow your head to hang down. Your body should resemble and inverted V shape. Try to push your heels down to the floor. Hold this position for five to 10 breaths before slowly lowering back down to your hands and knees.
References
- "Yoga, Tai Chi Massage, Therapies & Healing Remedies"; Mark Evans; 2003
- "Yoga Anatomy"; Leslie Kaminoff, Sharon Ellis, and Amy Matthews, 2007
- "The Yoga Bible"; Christina Brown; 2003
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