The word “yoga” comes from Sanskrit and means union or unification with the divine or universal spirit (God). Yoga is a physical, mental and spiritual practice that can help you to feel great. It can also help you to move more efficiently, while improving your strength and flexibility. Yoga has been practiced for thousands of years, but it has also changed over time
As people have become more aware of the benefits of yoga, they’ve developed new techniques that fit their needs. Today there are many different styles of yoga for people of all ages and abilities. Yoga is a system of physical, mental, and spiritual exercises that originated in India. It is one of the oldest practices still practiced today. Yoga’s origins date back to at least 1500 B.C.E., but its beginnings can be traced to many different cultures and ethnic groups throughout India, Tibet and other parts of Asia.
8 poses of yoga
Easy Pose – Sukhasana – Stress Relieving
On a yoga mat, cross your legs and place your palms up on your knees. Maintain as much spinal straightness as you can. Your “sit bones,” as they are known in yoga, should be pushed into the ground. Eyes closed, take a deep breath. Gwen Lawrence, a yoga coach for the New York Knicks and other sports teams, athletes, and celebrities, thinks that this posture is excellent for novices to utilize as an evaluation. You can see and feel the external rotation of the legs perfectly by simply sitting on the floor. Additionally improving back flexibility, this pose has stress-relieving properties.
Cat-Cow Refreshes Spine and Eases Back Pain
On your mat, get on all fours with your hands directly below your shoulders and your knees directly below your hips. Spread your fingers wide and distribute your weight evenly between your hands. When you inhale, round your back, arching it up as you lower your chin to your chest; feel the stretch from your neck to your tailbone. As you exhale, lower your back all the way to a scoop shape while lifting your head and tilting it back.
“Cat-Cow stretches and awakens the spine, which eases back pain,” says Baptiste Yoga teacher Leah Cullis. Furthermore, it increases the flexibility of the spinal column, neck, chest, and shoulders. It is recommended to repeat this 5 to 10 times or more.”
Tree pose -to Improve Your Balance
For this stance, start by standing straight. Lift your hands over your head in a prayer stance by bringing them together. Use your right leg for support. Press your left foot against the inner thigh of your right leg while bending your left knee out to the side. Hold for a minute. Repeat while changing legs.
According to Shea Vaughn, a wellness and fitness expert and the author of Breakthrough: The 5 Living Principles to Defeat Stress, Look Great, and Find Total Well-Being, “this pose helps to stretch the body long, from the heels to the ends of your fingers.” You’ll also be able to balance better thanks to it.
Downward-Facing Dog — Adho Mukha Svanasana — to increase Flexibility
Your body forms an inverted V when in the downward-facing dog position. Starting on the mat in front of you, both hands should be palms down and slightly in front of your shoulders. Kneel down with your feet directly beneath your hips. Exhale as you raise your knees off the floor and elevate your hips and buttocks upward. Stretch your heels down toward the floor while pulling your top thighs back. Keep your head level with your upper arms, not hanging down between them. Try bending your knees to help lengthen your back if you notice that your lower back is rounding.
Child’s Pose – Balasana – to Promote Relaxation
Simply flex your knees from Downward-Facing Dog and lower your butt to your heels while bringing your chest toward the floor over your knees. Your head should be level with your shoulders. You can support your head by folding your arms under your forehead or by placing your arms by your sides, palms down. Continue to inhale and relax as long as necessary.
Child’s Pose is one of the most therapeutic yoga postures, and it’s also my personal favorite, according to Cullis. The connection between the breath and the body is reawakened, and all the muscles get calming energy. By reawakening your breath from the inside out, you have the chance to ground yourself, turn inside, and enter your body instead of your busy mind. When you’re fatigued or stressed out, or at any other time throughout your yoga practice, Child’s Pose is a fantastic way to unwind and take a break.
Pose Like a Baby Pigeon to Widen Your Hips
Move your right knee forward and in between your hands while on all fours. Slowly extend your left leg behind you like you’re lunging while keeping the knee and top of the foot on the floor. With your right leg flat on the ground and your right foot resting under your left groin, now turn your right knee toward your right wrist and lower it to the floor. Either reach the floor all the way or rest your elbows on it as you lower your upper body over the bent knee. Five slow inhalations and exhalations. Push back on your left leg to stretch the calf muscles before switching sides. Repeat while bending your right leg and extending your left leg.
Mountain Pose — Tadasana — to Improve Your Posture
Feel the sensations in your legs and back while remaining still, with your chest wide and broad and your hands by your sides. then scrutinize your posture in a mirror. Lawrence requires her players to stand while holding a long pencil in each hand. “I instruct them to use the pencils as a compass by looking down at them and observing their points. They are they similar? Does one indicate a straight shot while the other indicates a three on the clock?”
This position will highlight any shoulder imbalances and provide you with tips on what to improve. Your shoulder will be very hunched in if one pencil is.
Legs-up-the-Wall Pose — to revitalize and restore
Both newcomers to yoga and seasoned practitioners will benefit greatly from this final pose. Place your butt right up against a wall as you lay on the ground. Your body should be in the shape of a L with your torso flat on the floor and perpendicular to the wall as you “walk” your legs straight up the wall. Keep your elbows out to the sides on the floor for added support; you might wish to place a rolled-up blanket under your lower back for support. To feel a stretch at the backs of your legs, flex your toes. Hold the pose for as long as you like while taking deep breaths. Roll over to your side and bring your knees to your chest to release.
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