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5 Yoga Asanas For Your Daily Practice

by Yvonne Napier 01 Apr 2022 0 Comments

Yoga is a way of life, it is a habit and routine to make your life better. With the lack of time and a busy lifestyle, it can be challenging to practice Yoga on a daily basis, hence, we have put together 5 easy asanas that you can practice without any excuses. Yoga, when practiced regularly, can promote emotional wellbeing and elevate stress by facilitating calm, peace, and also toning your body. 

Since all the nerves pass through your spine, keeping it healthy can keep all parts of your body active and energetic. Working on the flexibility of your spine tends to loosen up all stiffness in your body. Here are some asanas to practice daily:

1. Vrkshasana: Also known as Tree Pose, this asana is very helpful if you are used to sitting all day. Strengthen your legs, glutes, core, and back. 

Steps: Stand in Tadasana, Place your hands on your hips and raise your right foot high onto your left thigh or shin. Avoid placing it near the knee. Press your right foot and left leg into each other. Make sure your pelvis is leveled and squared to the front. Bring your hands to your chest in the namaste position. Hold your balance for a few minutes and breathe normally. Repeat with the opposite leg.

2. Talasana: This asana is great for maximum stretching of the body. It also improves muscular coordination and blood circulation.

Steps: Stand with your feet shoulder-width apart. Raise your arms above your head, while raising both heels and stretch upwards with your palms facing each other, while keeping them close to your ears and inhaling. Maintain this position retaining your breath. Lower your heels and hands simultaneously while exhaling. Repeat 3-4 times.

 

3. Konasana: This stretches the oblique muscles, which help in reducing the waistline. It also aids in better circulation around the abdomen and pelvic area and improves digestion and functioning of the nervous system.

Steps: Start by keeping your feet 20-24 inches apart. Inhale as you raise your left hand, keeping it close to your ear, while looking straight ahead. Slowly slide your hand down, bending your upper body sideways while keeping your legs rooted in place. Focus on stretching your spine and oblique sideways and maintain the position and breath for 6 seconds. Exhale and return back to the position.

 

4. Sukhasana: Correct your posture while stretching the muscles in your lower body. This pose calms and relaxes your body while improving focus and concentration. It also improves the flexibility of your lower extremities, especially the hip and knee joints.

Steps: Sit on a mat spread on the floor with legs fully stretched out, without any back support. Now, sit cross-legged and try to keep both knees equidistant up from the floor. Gently place your hands on your respective thighs near the knees, palms facing downwards. Keep your body erect, abdomen and head aligned, chin parallel to the ground. The elbows should be in a comfortable position too. Sit in this position and watch your breath (or focus on any object of your choice). Straighten both your legs as in the starting position.

5. Bhujangasana: Also called the Cobra pose, this asana promotes better digestive health, regulates the menstrual cycle, improves the vital capacity of your lungs and also helps cope with insomnia. It also gives your nervous system a much needed boost.

Steps: Lie down, face first on a mat, elbows bent, palms next to the chest and hands close to the body. Raise your head as you inhale, raising your upper body only to your navel. Hold that position for 6 seconds. Exhale as you resume the initial position.

Practice these 5 simple poses regularly for a healthy spine and life! 





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