More than a series of physical exercises, yoga unites body and mind to help you find inner peace. You can practice at any time, no matter what your level. All you need to do is put on some comfortable clothing, remove your shoes and be with your breath. According to experts at the Mayo Clinic website, yoga can help you reduce stress, improve balance and concentration, increase fitness, elevate mood, reduce blood pressure, lose weight and manage chronic health conditions such as cancer, depression and insomnia.
Step 1
Place a folded blanket on your mat, and sit cross-legged in a comfortable position. Rest your hands on your legs, gently close your eyes and focus on your breath. Sit quietly for about five minutes. Bring your hands together and set an intention for your practice.
Step 2
Come onto your hands and knees with your toes tucked under to do the cat and cow poses. As you exhale, curve your back upward and look back toward your legs for the cat pose. As you inhale, look forward and reach your seat upward for the cow pose. Repeat four times.
Step 3
Stand at the front of your mat with your feet hip-width apart and your arms relaxed by your sides. Press your feet firmly onto your mat as you lift and spread your toes to activate your leg muscles. Draw your navel back to your spine and lengthen the sides of your body. Relax your shoulders downward, and draw your upper palate slightly back. Focus on your breath.
Step 4
Inhale and stretch your arms upward. Exhale and reach your arms to the floor as you bend forward. Inhale and lengthen your spine toward the front of the room. Exhale and bend forward, reaching toward the floor. Repeat four times.
Step 5
Place your hands flat on your mat and exhale as you walk your feet back into downward facing dog. Your body is in an upside-down "V" shape. Press into the balls of your feet and reach your heels back and down. Inhale and exhale five times.
Step 6
Inhale and bring your shoulders forward, directly over your hands, in plank pose. Keep your hands firmly on the ground and your shoulders, inner thighs and belly lifted. Slide your shoulders down toward your feet.
Step 7
Exhale and keep your belly pulled in as you slowly lower down to your mat. Turn your toes straight back with your legs and feet parallel. Press your palms into the floor on either side of your chest. Inhale and lengthen your spine forward as you lift your head and shoulders into cobra pose. Exhale back into downward facing dog.
Step 8
Walk your feet forward and repeat steps 4 through 7 four times.
Step 9
Finish in savasana, or corpse pose. Lie flat on your back with your legs apart, arms out to your sides with upward palms. Close your eyes and relax for at least five minutes.
Things You'll Need
- Yoga mat
- Blanket
- Loose, comfortable clothing
References
- "Light on Yoga;" B.K.S. Iyengar; 1976
- Mayo Clinic: Yoga, Tap into the many health benefits of yoga
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