Yoga has been proven by medical professionals time and time again to be an effective way to calm the mind and the body. So it’s safe to say that during the stressful periods of our lives, including yoga in our daily routines can do wonders for our health. It stimulates the release of feel-good brain chemicals like serotonin, dopamine and endorphins, decreasing your body’s overall anxiety levels, promoting calmness, and relieving depression. By calming the mind, our lives become infinitely easier to navigate, giving us the chance to approach life with a peaceful and clearer mindset.
Being one of the oldest methods used in the world to achieve happiness, we definitely recommend everyone to try it at least once.
Try these yoga poses below to help you get started:
1. Warrior Pose (Virabhadrasana)
This pose is good for improving movement in your hips and your overall flexibility.
- Start in the standing position with your feet shoulder-width apart.
- Lift your right foot forward approximately 3-4 feet.
- Keeping your back leg straight, lower yourself until your front leg is at a 45 degree angle.
- Raise your arms above your head and press your palms together.
- If it feels more comfortable, stretch the arm that is aligned with your front foot forwards and stretch your other arm backwards.
2. Corpse Pose (Savasana)
This seems like a pretty easy one to try, but it can be quite difficult for some to remain in one place doing nothing. Doing this can put your body in a state of relaxation and rest.
- Position your body flat on the ground.
- Stretch out your arms and legs, leaving your palms facing upwards.
- Don’t force them open, let them be relaxed with your fingers slightly curled.
- Relax your entire body.
- Remain in this position for 5 minutes. Raise the number to 10 minutes once you feel able to.
3. Bridge Pose (Setu Bandha Sarvangasana)
This pose is effective in helping relieve stress and back pain.
- Position yourself flat on your back with your knees bent and feet on the ground.
- Lift your hips up until you have created a small arch with your body.
- Clasp your hands together beneath the arch for support. Alternatively, you can keep your arms laying straight down by your sides.
- Remain in this position for approximately 30 seconds to 1 minute.
- Finish by unclasping your hands and lowering your back down to the floor to rest.
4. Legs-up-the-wall pose (Viparita Karani)
The pose can help to put your body into a state of relaxation and soothe headaches and migraines.
- Position yourself sitting up next to a wall.
- Lie on your side and then onto your back so you are flat against the floor.
- Push your tailbone closer to the wall until you are at a comfortable distance to lift your legs.
- Place your legs up comfortably against the wall.
- Your arms, legs, and shoulders should be relaxed. Let go of all the tension in your body.
- Remain in this position for 5-10 minutes (or up to 20 minutes if you feel comfortable doing so).
5. Child's Pose (Balasana)
This pose is great for releasing tension in your back whilst stretching and strengthening the spine.
- Begin with your body kneeling on the floor.
- Your knees can be kept together or slightly apart, this is up to and your comfort.
- Bend forward until your forehead touches the floor. If this is too difficult, bend forward as far as you can whilst keeping your legs in the same knelt position.
- Your arms can be stretched forward with your palms flat on the ground. Alternatively, you can have your arms resting on either side of your body towards your feet with your palms up.
- Remain in this position for 3-5 minutes. If you are comfortable, you can increase the length of time you stay in this position to however long you feel is good for you.
6. Upward Salute (Urdhva Hastasana)
This pose is great for stretching the shoulders and upper body, reducing pain and fatigue.
- Begin in the standing position.
- Place your feet together and your arms by your sides.
- Taking a breath, stretch your hands upwards and touch your palms together.
- Take a deep breath in, hold for 3 seconds, then breathe out. Continue to take slow deep breaths.
- Remain in this position for approximately 1-2 minutes.
7. Dolphin Pose (Ardha Pincha Mayuradsana)
This pose is effective in strengthening the shoulders, arms, and upper body whilst stretching the calves and hamstrings.
- Begin in the kneeling position.
- Press your forearms and hands flat onto the floor, with your elbows below your shoulders.
- Make sure your feet are approximately shoulder-width apart.
- Lift your hips up into the air until your legs are straight, keeping your forearms flat against the ground.
- Remain in this position for approximately 30 seconds to a minute before bending your knees and lowering yourself back to the ground.
8. Upward-Facing Dog (Urdhva Mukha Svanasana)
This pose is great for strengthening the spine whilst also relieving fatigue.
- Begin lying face down on the ground with your legs shoulder-width apart.
- Place your hands on the ground of either side of your ribcage with your elbows bent upwards.
- Pressing your hands into the ground, lift your torso up whilst keeping your legs straight behind you but slightly raised a few inches off the ground.
- Push your chest forward and your shoulders back. Whilst doing this, ensure your elbows are pressed against either side of your body.
- Remain in this position for approximately 30 seconds or 5 deep breaths.
9. Cat-Cow Pose (Marjaryasana Bitilasana)
This pose is great for maintaining your spine’s flexibility and relieving back pain.
- Begin in the kneeling position.
- Place your hands on the ground shoulder-width apart so your body and arms are at a 45 degree angle. From here, move first into the cow position and then the cat position.
- For the cow position – Taking a deep breath, push your stomach downwards whilst lifting your chest and head upwards.
- For the cat position – Releasing your breath, lift your back into an arch and lower your head down. Don’t tuck your head into your chest.
- Repeat this approximately 10-20 times.
Share your yoga experiences with us on our forum and social media! Let us what yoga poses you use in your routine.
