Quick Yoga Moves To Keep You Healthy
Do complex yoga postures put you off? This easy regimen can yield remarkable benefits
There’s little downside to yoga—this age-old fitness practice calms your nervous system and improves breathing, muscle elasticity, neuromuscular coordination and overall flexibility. Yoga is best practised in the morning but, evening is fine too.This easy-for-all regimen is good for any time but ideally after a walk and never after a heavy meal.
1. Sukhasana: Sit cross-legged on the floor with your spine straight. Feel your stomach and chest rise and fall with each breath. Then take four deep breaths, and squeeze your stomach inwards to exhale completely.
2. Marjariasana: Assume the starting pose for a cat stretch. Push your spine up, like a bow, and tuck your neck in, with each exhalation. While breathing in, push the stomach down and the neck up. Do this four times. Hold each pose for 10 seconds and breathe evenly while you do so.
3. Shashankasana: First assume the baby pose by lowering yourself on your folded feet. With your hips pushed back, and with your head down, stretch your hands forwards. Hold for five breaths.
4. Bhujangasana: Lie on your stomach, palms facing down on either side of the chest. While breathing in, raise your upper body without straightening your elbows or letting your body rise above the level of the navel. Repeat four times.
5. Tadasana: Stand straight with your legs one-foot apart, hands by your side, palms facing inwards. As you inhale, rise on your toes and raise your hands above your head. As you exhale, bring your hands and feet back to the starting position. Breathe in and then out for 10 seconds each. Repeat four times.
6. Trikonasana: Keeping your feet more than shoulder-width apart, raise your right hand up and bend to the left, while sliding your left hand down. Hold for five seconds. You should feel the stretch on the right side of your body. Repeat on the other side.
7. Paschimottanasana: With your feet close together, slowly raise your hands and arch back as you breathe in. As you breathe out slowly, bend forwards and try to reach for the toes. Repeat this four times. Beginners can keep their knees bent until themuscles become flexible enough to allow this move with their knees straight.
8. Uttanpadasana: Lie on your back, feet together, hands close to the body, palms facing down. As you inhale, raise your right leg at a 90-degree angle to the rest of your body. Slowly bring it down as you exhale. Repeat three times with each leg. You could also try raising both legs together, but stop if it strains your back.
9. Setubandha Asana: Lie with knees bent and feet flat on the floor. Reach with palms down and touch your heels. As you breathe in, raise your stomach and shift your weight to the shoulders, creating an arch. Slowly lower your body while exhaling. Repeat four times.
10. Pavanamuktasana: Lie supine, bend both knees, press them against your stomach with fingers interlocked around your knees. Hold this position for 20 seconds.
11. Shavasana: Lie, hands by the side, palms facing upwards. Loosen your muscles, close your eyes and focus on the rise and fall of your stomach for three breaths. Then take three deep breaths and let your stomach rise higher than usual.
12. Sit cross-legged and with fingers locked, raise your hands above your head, palms facing upwards. Hold for five seconds,then bring them down.
13. Sit straight, push back your shoulders and neck, and feel the gentle stretch on both.Hold for five seconds.
14. Sit with your back straight and rub your palms together for 10 seconds. When they feel warm, place them over your eyes and face. Repeat once to finish the session.