Wellness holidays are amazing but if you can’t find time for one, try incorporating one of these 5 yoga poses into your daily routine. They are challenging enough to be beneficial for both the body and mind.
Navasana (Boat Pose)
- Sit straight on the mat with your legs stretched out in front and hands kept slightly behind the hips.
- Lean back slightly and pull your body upward in order to straighten the back.
- Exhale and lift your legs up off the floor at a 45-degree angle to the floor.
- Keep your knees straight, toes should be up to the eye level, and ensure you’re sitting on the hips.
- Now raise your arms and stretch them out, keeping them parallel to the floor.
- Your body weight and balance should be maintained by the hips. Stay in the pose for 15-30 seconds.
Garudasana (Eagle Pose)
- Stand straight on the floor and then bend the right knee gently and slightly.
- Now wrap the left leg around the right in a way that the knees are stacked over one another.
- Ensure that the left foot touches the shin, and then raise your arms up to shoulder level.
- Now wrap the right hand around the left hand, and make sure the elbows are stacked and bent at 90-degree angle.
- Balance the body and hold the pose for a while, release, and perform the same turning the sides.
Natarajasana (Dancer’s Pose)
- Assume Tadasana, inhale and lift the left foot in a way that the heel is placed towards the left hip and knees are bent.
- Shift the body weight to the right foot keeping the torso upright.
- Now with the left hand grasp the left foot without compressing the lower back.
- Now lift the left foot upward off the floor and back away from the upper body.
- Extend the left thigh backward and parallel to the floor.
- Your right arm should be stretched outward in front of you and parallel to the floor.
- Hold the pose for 10-20 seconds, release, and repeat the same on the other side.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
- Sit straight on the mat with the legs stretched outward and feet placed together.
- Now bend the left leg and let the heel of a left foot placed next to the right hip.
- Place the right leg beside the left knee by taking it over the left knee.
- Twist your neck, shoulder, and waist towards the right keeping the hips and legs in the same position.
- Set your gaze on the right shoulder, keep the spine erect and stay in the pose for 30-60 seconds.
- Breathe slowly and deeply, release, and repeat the same on the other side.
Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)
- Start with being on all fours, ensuring that your knees are placed under the hips and hands slightly ahead of the shoulders.
- Now slide the right knee forward gently placing it just behind the right wrist.
- Place the right shin under the torso bringing the right foot in front of the left knee.
- Make sure the right shin is resting on the mat, then slowly slide the left leg backward.
- Straighten the left knee and then fold the right leg from the knee upward.
- Slightly move your upper body backward and let the foot touch the head.
Lift your arms and hold the foot for the support. Hold the position for 30 seconds, release, and repeat the same on the other side.
Author bio: Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveler in India. He is currently working with rishikulyogshala.org. The Yoga Alliance affiliated school organises a number of Yoga events such as Yoga teacher training India, Yoga workshops, Retreats, Pranayama training, etc. For further information about yoga teacher training, go to: http://yogatrainingnepal.com/
Check out Manmohan’s article about Ayurveda here