Are you feeling a bit bland in your day to day life? Are you looking for something to help inject some energy into your existence with a bit of spirituality perhaps? Why not consider starting a yoga practice? Even just ten to fifteen minutes a day can have a huge benefit to your body, mind and soul and can start you on the path to a beneficial lifestyle change. Here are ten easy poses you can do anytime – anywhere to start yourself a handy and meaningful yogic practice for a healthier, more balanced life.
A great starting position and an easy one. Stand straight up with your feet together, pressing your feet into the ground. Reach down with your arms and stretch your whole body as you stand still, bringing your abdominals in and up toward your chest. Hold for ten breaths.
From Mountain Pose this is a natural transition. Raise your arms straight over your head and bring your hands together. Stretching as much as you can, continue to hold your abdominal muscles in and up and press your feet into the ground. Hold for ten breaths.
Step back with your left foot one legs length and then lunge forward on your right foot keeping your lower leg straight so the knee is directly in line with the ankle. Raise your arms over your head, keeping your abdominal muscles tight. Hold for ten breaths. **Repeat with alternated legs**
Repeat the leg positions as with Warrior I but instead of raising your arms over your head, spread them out at shoulder height in the directions of your legs, one reaching forward and one reaching back. Hold for ten breaths. **Repeat with alternated legs**
From the position of Warrior II, straighten your front leg and lean forward, placing your hand on your shin or knee with your other hand reaching up. Turn your head to follow the upward arm. Hold for ten breaths. **Repeat with alternated legs**
From Triangle, bend your front knee again and pull your upward reaching arm over your head as you push your body forward over the knee. Hold for ten breaths. **Repeat with alternated legs**
From Extended Triangle pose, instead of standing back up, put both hands on the floor alongside your forward placed foot. Step this foot back to meet the other and let your head hang between your arms. Hold for ten breaths.
From Downward Dog, lower your body to the floor until you’re on your elbows. Don’t worry if you can’t do it in one fluid motion – it might take some practice. Hold your body with shoulders parallel to elbows and legs straight without raising your buttocks, holding the position as low as possible for ten breaths.
From Plank, lower your legs onto the floor from the hips down. Raise your body up as much as you’re able from the midsection and up, with your arms still flat on the floor to support yourself. Hold for ten breaths.
From the Cobra pose you can bring your knees up to your chest and then stretch your arms out on the floor, letting your head rest on the floor. Hold this pose for as long as you’re able, or for ten breaths.
You may wish to end this session with Savasana, laying in pure relaxation flat on the floor. Afterwards, make sure to hydrate and enjoy the energetic day you’ve created for yourself by taking some time to care for your whole being through yoga, even just for ten minutes.
[…] it comes to self defense, it seems many people – both women and men – are getting in on the idea these days. After all, in a world that seems to be getting […]