Yoga is a great way to de-stress, decompress and keep your body nimble and flexible. There are a variety of Yoga techniques and routines/positions that are easy to do in your own living room or den. There are many forms of Yoga, based on different practices and beliefs.
If you are a beginner and not so ‘bendy’ quite yet, there are a few very do-able routines to get you started. Once you master these, you will be able to move on to more challenging routines.
Downward Facing Dog
Downward Facing Dog (Adho Mukha Svanasana) is a perfect all-over rejuvenating pose to stretch your body, maximize your oxygen intake and work on your balance.
Get onto the floor on your hands and knees. position your knees in line with your hips and your hands slightly ahead of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.
Exhale and pull your knees away from the floor into a straighter position first keeping the knees slightly bent and the heels lifted away from the floor. Stretch your tailbone away from the back of the pelvis and press it slightly toward your pubis. Take another deep breath.
Then with a healthy exhale, push the top of your thighs back and stretch your heels onto the floor. Straighten your knees (but do not to lock them). Tighten your thighs and hold.
Tense up your outer arms and press the base of your index fingers into the floor. Draw in your shoulder blades, now widen them and focus them toward your tailbone. Hold your head up between your upper arms – do not let it hang.
Stay in this pose for 1-3 minutes.
Cat or Cow Pose
Cat or Cow Pose (Marjaryasana) allows you to focus on your abs and spine, by gently massaging both with a few simple moves.
Get on your hands and knees in a “table” position. Line up your hands and knees to be directly below your shoulders and hips. Do not hang your head, hold it up and look straight ahead.
Now, exhale and arch your spine toward the ceiling, keeping your shoulders and knees in position. Let your head drop, but don’t let it touch your chest. Inhale, returning to your ‘table’ position. Repeat 4 or 5 times, slowly.
Remember your Yoga Mat for a slip free and safe exercise.