Fitness

Doing yoga at home: 4 easy yoga exercises

Women's Best Fitness Team

Extended Triangle Pose (Utthita Trikonasana)

This yoga pose is perfect for stress management and is great for a full-body stretch. It can help to improve digestion, increase flexibility and relieve anxiety, depression, and fatigue. The extended Triangle yoga pose stretches and strengthens your legs, feet, ankles, shoulders, chest, hips, hamstrings, calves and your spine.

Starting position: Stand straight with your feet approximately 4 feet apart, raise your arms on both sides and keep them parallel to the floor.

  • Now turn your right foot out by 90 degrees and bend your upper body to the right side while exhaling and hold your right calf with your right hand while pointing your face and left hand towards the ceiling.
  • Hold the position for 30 seconds and come back to the starting position while inhaling.
  • Now repeat the entire motion sequence on the left side. Practice this asana 5 to 6 times on both sides.

Child’s Pose (Balasana)

This pose is an excellent yoga exercise for those suffering from back pain and digestive problems.

Bal Asana stretches and releases tension in the shoulders, chest, and spine. The Child’s Pose can also help to reduce stress and anxiety. It flexes the body’s internal organs and keeps them flexible.

Starting position: First sit on your knees with buttocks touching on your heels. Try to keep the knees together. If this is too demanding in the beginning, you can also spread your knees slightly apart.

  • Place your arms overhead with the palms on the floor or in fists stacked under your forehead. You can also place your arms alongside your body with palms facing upwards.
  • Breathe slowly and deeply, actively pressing the belly against your thighs on the inhale.
  • Inhale and hold for 4-12 breaths.
  • To release: place palms under your shoulders and slowly inhale while moving up to a seated position.

Downward Facing Dog (Adho Mukha Savasana)

The down dog or the downward-facing dog pose is an amazing stress-relieving yoga pose that helps in waking up your senses and reducing fatigue and tiredness. It rejuvenates the body by improving blood circulation and can also help in relieving neck pain by reducing the stiffness of the upper body.

Starting position: Get down on your knees and hands so that your back remains straight and parallel with the floor.

  • Now, push up your hips by straightening the knees and elbows so that your body forms an inverted V shape. Hold the pose for 30 seconds to 1 minute while breathing normally.
  • Return to the starting position exhaling slowly. Repeat this asana 5 to 6 times.

 Cat Pose (Marjaryasana)

This yoga pose provides a gentle massage to the spine and belly organs while acting as a powerful stress buster. It makes your mind to calm down and your body relax. The Cat Pose also benefits overall health by stimulating the digestive tract and spinal fluid.

  • Starting position: Come onto your fours. Form a table, with your back forming the top of the table and your hands and feet forming the legs.
  • Keep your arms vertically to the floor, with your hands placed on the floor in one line with your shoulders; your knees are hip-width apart. Look straight ahead.
  • As you inhale, raise your chin and tilt your head back, push your navel downwards and lift your tailbone. Hold the Cat Pose and take long, deep breaths.
  • As you exhale, pull your chin to your chest and arch your back up as much as you can; relax the buttocks. Hold this pose for a few seconds before you return to the initial table-like stage.
  • Continue five or six rounds before you come out of this yoga posture.

Our tip: Try to do the movements slowly and gracefully. This will make yoga poses more powerful and meditative at the same time.

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