Hugs and Blessings and Thanks for passing by and visiting my website. I trust you are well and in good spirits.
As a working mother myself, with three teenage daughters, I know how challenging and weary life can be.
Yoga is my life saver and in today’s post I would like to share with you five simple yoga poses you can do to ease stress from your body and calm and relax your mind.
Even though I teach yoga and know its benefits I still struggle to find time to fit in my own personal practice.
Sometimes, days will go by and I haven’t done my own yoga practice. When that happens my muscles feel tight and I feel heavy and stiff. Even though I meditate and do breathing exercises, which are great for soothing my soul and focusing my mind, for me yoga exercises really are the icing on the cake. When I regularly practice my body comes alive and I feel on track and aligned.
Five Yoga Beginner Poses To Release Tension At Home
So, if like me, you know yoga is good for you yet don’t have the time or energy to go to a class, practice these five simple yoga beginner poses at home.
If you can, try and do them at least once a day, try to wake up twenty minutes earlier and practice them before you get into your day.
If this isn’t possible and you are really tired and haven’t energy to do all five poses, just chose the exercises which calls to you and mindfully practice them for at least 5 rounds of deep breathing. You will feel energised and revitalised and may even carry on with the rest of the sequence.
As with all forms of physical activity, especially if you have a medical condition or haven’t exercised for a while, please consult your GP prior to exercising. Remember also to listen and respect your body. Always exercise within your own safety limits.
1. Downward- Facing Dog Pose (Adho Mukha Svanasana)
a) Begin on your hands and knees on All Fours.
b) Spread your fingers wide and press your hands firmly into the mat. Press your heels and feet downwards as you straighten your legs, lift your hips and tailbone to the sky. Lengthen your spine. So your body represents a V-shape. Let your head hang down and relax your jaw.
c) Stay in this position for three- five rounds of deep yogic breathes then slowly come out of the pose.
2. Bhujangasana (Cobra Pose)
a) Lie on your belly with your hands flat on the floor, under your shoulders and legs straight out behind you close together. Press your feet and toes firmly down into the floor. Have your forehead resting on the mat. Breathe in and slowly raise your forehead, nose and chest up from the floor, keeping your hands down on the floor and press your hips on the floor.
b) Hold this pose for 3-5 rounds deep breaths, then slowly exhale and come slowly down.
3) Extended Child Pose
a) Start in a kneeling position, sitting back on your heels. If this feels uncomfortable, lace a folded blanket or pillow between your buttocks and your heels.
b) Breathe out and slowely lower your body forward until your head touches the floor. If your legs or back are stiff and you find it difficult to place your head on the floor without your hips coming up, make a fist with your hands, place them one on to of each other and rest your forehead on the top fist. If your stomach feels uncomfortable or gets in the way, just spread your feet apart.
c) Keep your buttocks on your heels. Stretch your arms out in front of you.
d) Each time you breathe out let your chest go closer to your knees. Keep your shoulders relaxed and take your arms back so your hands are close to your feet.
e) Stay in this position for 10 – 15 rounds of deep breathing.
f) Gently breathe out, slowly kneel up again and be aware of how you feel. Stay still for a few more moments before you get up from this position.
4) Wide Leg Forward Bend/Hands Behind Back
a)Stand with your legs and feet hip distance apart. Interlace your fingers behind your back. Gently bend forward. Stretch your hands and arms up and back. Gently breathe into the stretch. Slowly release your arms and come back to an upright position. Repeat 3 – 5 times.
5) Savasana (Corpse/Relaxation Pose)
Lie on the floor or yoga mat on your back, feet spread about 18” apart and hands about 6” from the sides of your body with palms up. Take a few moments to make sure you feel comfortable and relaxed in this position, make sure your body is symmetrical. Let your thighs, knees and toes relax and turn outwards. Close your eyes and breathe deeply, in and out through your nose. Remain in this position for 5-15 minutes. Gently open your eyes and roll over to your side before coming to a seated position.
Being a mum and working-whether for yourself or someone else can leave you feeling drained and frazzled.
My Wish Is…
This simple yoga sequence helps to relive some of your stress and worries so you have more energy to care for yourself and your family and be positive and productive at work
And if you would like to find out more about the relaxing benefits of yoga simply subscribe (in the top right hand corner of this page) to receive my free weekly YogainspiresYou enewsletter. And as a bonus you will also receive a copy of my free ebook Yoga for Beginers-All The Facts and Advice You Need To Choose Your First Yoga Class.
Take care of yourself.
Image courtesy of lululemon athletica
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