As the world moves towards a more efficient future, we often find ourselves lost in the mundane and infinitely hectic routine of our lives. It has become impossible to find time to do things for ourselves. “Where is the time?” you ask. Our bodies are our temples and everything, but most of us can’t find the time to hit the gym.
Be that as it may, self-care is a vital part of our mental and physical health. It is an important aspect that determines our relationships, our quality of life and the depth and meaning in our interactions. Herein comes yoga. Most of the advanced poses, done with a particular physical aspect in mind, require the assistance of a certified yogi; attempting them at home may lead to injury or just no results.
Compiled below are some of the yoga poses and postures that you can try alone at home if you have fifteen minutes to spare. Yoga helps optimize breathing and blood flow, allowing the body to heal naturally while giving the mind some room for thought. It should be tried by everyone, but this low-maintenance healthcare routine is perfect for housewives and homemakers.
Breathing exercises play a major role in a yoga routine. Just take a minute to sit cross-legged and give yourself time to loosen up. Breathing in through your nose is important, as that opens up your lungs, expanding your chest. Remember: Deep breath in through the nose, hold that for two heartbeats, and then, slowly exhale through your mouth.
Give every pose around five minutes, for a better result, and increase the time according to your stamina with every session. These poses are most effective when done right after waking up.
The Cat-Cow Pose
The Cat-Cow pose duo is a great way to start a yoga routine. Your knees should be aligned under your hips, and your shoulders should be aligned parallel to your wrists. In the Cow pose, you breathe in, with your spine hanging towards the ground in its natural position. Hold the breath for five heartbeats, and then assume the Cat pose, exhaling outwards. This pose is a great way to stretch out your spine, all the way from your neck to your tailbone.
The Cobra Pose
The Cobra pose helps you put pressure on your lower spine and the buttocks. Lift yourself up using your forearms, and keep your gaze forward. As you pick yourself up, breathe in and out. Yoga works with optimizing your body’s inner flow and circulation, and breathing helps in creating that rhythm.
One of the best resting poses in yoga is the child’s pose. It allows for a chance to get your heartbeat to normalize and for your body to cool down a little, preparing it for more movement. In it you go into prostration, closing into your body’s center. This is a stable, restful position, and it gives you a minute of clear space for yourself.
This is one of the most popular positions out there. Not many people know that the Plank is actually a yoga position. In this pose, you face the ground with your body directly parallel to the floor. You balance yourself on your forearms and elbows, raising yourself against gravity. The position puts a lot of pressure on your core, so it is important to keep your breathing steady for the duration of it.
The Supine Twist
In this pose, you lie on your back, facing the ceiling. The supine twist includes turning your torso opposite to the direction of your lower half. This pulls on your core and you can feel it in the muscles of your stomach. You can feel your body work, which makes you feel alive. A good pose for a beginner level, it makes your blood rush faster, especially if it succeeds the plank.
Bonus: The Happy Baby
One of the best parts about yoga are the names of the poses that seem to speak for themselves. Some of them seem like puns, making them interesting and easy to remember. Usually, to cool down from a yoga session, you just need to breathe in and out deeply, as you did in the beginning. On the other hand, the Happy Baby pose is a charming, playful pose you can use to cool down. The image describes exactly why it is named thus.
The aforementioned positions are beginner-level yoga poses, and their variations can add to their difficulty, if you are up for a challenge. However, it is necessary to ask a certified yogi before you shift into more difficult positions. Yoga is a great way to find some room for thought during the course of the day, while optimizing the inner workings of your body. HH
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