A 30-minute jog or run filled with sweat isn’t everyone’s morning cup of tea for starting the day off right. Sometime’s taking it slow and steady really does have benefits. With yoga, one can discover the beauty of relaxation at home or outdoors. Yoga’s calm nature provides the ability to set one’s mindset up for success through breathing techniques, light stretches and positive thinking. Triumph the day with these six great yoga poses below!
1. Chakravakasana (Cat-Cow)
Place the palms of your hands on the floor, shoulder width’s apart, along with your knees, which should be slightly separated as well. Inhale and tilt your head back, arching your back downwards to create the cat position. After a few seconds you may resort back to the original position on all fours or breathe into the cow position. The cow position consists of arching your back upwards while tilting your head downwards towards the floor. Such positions are great for stretching your back after a long night’s rest. You may repeat this position as many times as you would like and the same applies for holding the position.
2. Parivrtta Utthita Ashwa Sanchalanasana (Low Lunge Twist)
Start by standing with your legs separated vertically. Slowly bend your front knee into a lunge position. Take your arm, opposite to that of your bent knee, and place it palm down on the outside of your foot. Tilt your head to the ceiling and extend your remaining arm to the ceiling. As you extend your hand upwards, take one big deep breathe in and breathe out once fully extended. Once completed, you may hold the position for a few seconds or minutes and switch to alternate to the other side. Remember to always breathe throughout stretching!
3. Utthita Ashwa Sanchalanasana (Runner’s Lunge)
As in the low lunge twist, separate your legs vertically while standing and slowly bend your front knee into a lunge position. Place your hands flat on either side of your foot in front. Tilt your head slightly upwards and breathe. You make hold such pose for as long as you like and alternate sides as well.
4. Setu Bandha Sarvangasana (Bridge)
Lay down flat on your back and extend your arms over your head to which your palms should face the ceiling. Lift your legs to where your feet are flat on the floor and your knees are bent. Gently lift your lower-back upwards and breathe in and out once fully in the bridge pose. For an extra stretch you may lift your feet onto your toes.
5. Urdhva Mukha Shvanasana (Upward Dog)
Lay tummy side down on the floor and slightly separate your legs. Bring your arms to the sides of your shoulders and push your upper body slowly up. Tilt your head upwards and breathe. Such pose can be held for as long as one may want.
6. Adho mukha svanasana (Downward Dog)
Start by standing straight with your feet shoulder width’s length apart. Slowly bend forward and touch the floor with the palms of your hands and straight arms. Keep your head tucked in between your shoulders. You may hold this pose for any time amount.