When the day is spent hustling through work, errands it leaves a little or no energy to do anything else. The busy and hectic life leaves no room for anything else and that directly effects our health. We all desperately need a timeout and that is when yoga comes to the rescue. Yoga brings balance of the body and helps calm the nervous system and also helps dissolving the physical tension.
Downward-Facing Dog Pose (AdhoMukhaSvanasana)
It helps stretch the spine, calves, glutes, hamstrings, strengthens, triceps
For this you need to begin by making a pose like a dog. Place your knees and apart from one another. Position hands and shoulder width apart and after that place your fingers wide from one another. Press your hands firmly and then slowly lift your knees above from the floor. Now, it is time to straighten your legs. (If you have tight hamstrings, just make your knees bend gently)Now walk a little forward almost a few inches and walk with your feet back. Doing this will help strengthen your pose. Now, squeeze your thighs and push and press them forward towards the back wall.
This pose is best for strengthening the upper body, calves, glutes, hamstrings, triceps. It is an inversion pose that positions your hips higher than your heart. You need to breath deeply and hold your breath for a minute while doing this pose and then slowly release your breath.
Child’s Pose (Balasana)
Kneel forward and bring your chest down towards your thighs and then forward to the floor. Lengthen your arms to the side with your hands. Place your hands next to your feet it will make you feel more comfortable. Now, it is time to stack your feet underneath your forehead.
Now, slowly do deep breathing through your nose and then you will notice that at the back of your chest the ribs will widen. Now, when you will exhale you will notice that your buttocks will sink back down towards the heels and you will feel the spine gently curving over the thighs.
Now, stay here for next 5-10 breaths and see how you feel.
Cat/Cow Pose (Bidalasana)
Make a tabletop position and place your wrists directly beneath your shoulders and take your knees beneath your lips. Now, gently press your palms into the mat and ensure that your shoulder blades are broad.
Now, when you inhale, looking forward make your neck comfortable and take your tailbone towards the sky. After when you do this tuck the chin with your chest. Continue doing this movement and let the breath to lead. While performing this pose you will feel that your entire spine is being massaged. Try to keep the creases of the elbows facing towards each other and the entire time you need to protect your joint from hyperextension.
Breathe for the next 5 rounds and it will make you feel good.
Chair Pose (Utkatasana)
Place your feet hip-width apart, now spread through your toes and create a stable base. When you raise your arms to the sky, keeping the palms placed towards one another, now bend your knees and sit with your buttocks bend backwards, just like the way you sit on a chair.
Now, draw your abdomen inwards to eliminate any curving in the lower back. Put the weight of your body into your heels and make sure that do not extend it past your toes. Take 5 deep breaths in and out of your nose. Take rest one minute and then repeat.
Health Benefits of Performing Chair Pose
It will help to strengthen the quadriceps which will help provide stronger support around your knees, this will make it less prone to any kind of injury. It also helps improve the posture of the body.
Tree Pose (Vrikshasana)
Stand straight with your feet and legs together and place your hands on your hips. Now, transfer your weight to your left foot and then bend your right knee. Place you’re the sole of your right foot on the inside of your left leg. Press your right foot against your left leg. Bring your palms together directly infront of your chest in prayer pose.Hold it for one minute. When your mind will feel scattered practicing, the pose will help center you.
Practicing this daily for a few minutes will help to relax the muscles and that will strengthen your muscles and body. Women must take out time daily from their lives to treat their bodies and live a healthy and blissful life.
Satnam Singh is a health practitioner in Arogyam Delhi. He is an herbalist and naturopath who is the founder and CEO of 6 Ayurvedic hospitals in Northern India. He leads a team of highly qualified and Ayurvedic doctors.