Yoga can be applied to your daily life to help you function in a variety of ways. From stress, lack of sleep to helping with better posture, we have selected some of the best Yoga Poses to try in your daily routine, morning or night. Remember: Breath through your nose, not your mouth!
Mountain Pose- Tadasana
The Mountain Pose is a great starting point in yoga as well as a way to create balance and strengthen posture. “If you focus on the stilling effect achieved by Tadasana, you will discover that you begin to do other Yoga Exercises with greater relaxation and attention, which results in greater effectiveness.”
1. Start in standing position with big toes touching each other.
2. Widen the base of your feet by opening your toes so that they fan out.
3. Bring your weight to all four corners of your feet, rooting your feet and calves to the floor
4. Make sure to drop your arms to your sides with palms facing forward.
5. Now make the back of your pelvis, move away from your lower back.
6. Breathe in and out, and begin to slowly place your neck straight over your upper back.
7. Make sure to look straight ahead, relax and breathe.
One of the best ways to wake up or unwind is to try the Child’s Pose. It is also used during Yoga exercises and is seen as a “rest” pose.
1. Sit on the ground with your butt resting on your feet, and your hands on your thighs.
2. Roll your torso forward so that your forehead rests in front of you
3. Lower your chest to your knees and extend your arms out in front of you.
4. Hold this pose and breathe.
Downward Facing Dog:
The downward facing dog pose stretches and strengthens your body. It is also a beginner’s pose and is important to learn for standing, resting and relief of pain from your back.
1. Come to your hands and knees, making sure that your wrists are underneath your shoulders and that your hands are underneath your hips. (Your body should appear to be an upside down letter V)
2. Relax your head between and direct your stare through your legs, looking up toward your belly button.
3. Work on holding this pose for five breaths.
1. Start on your hands and knees with your wrists underneath your shoulders so you are at an angle.
2. Spread your fingers and press your forearms and hands firmly down.
3. Keeping your neck in line with your spine, broaden your shoulder blades.
4. Keeping your hands and feet firmly in position, move back and forth between the Downward Facing Dog position and the Plank position, make sure your distance does not change.
The tree pose works in conjunction with the Tadasana or Mountain Pose.
1. Begin the pose by standing in Mountain Pose.
2. Exhale and place your left foot inside your right leg closest to your groin area, toes pointing inward. (This pose is excellent for strengthening your hips and groin)
3. Inhale and stretch your arms sideways to form a T- make sure your palms are facing down.
4. Then, exhale, and bring your palms together in prayer position.
5. Next, raise your arms overhead with palms still in prayer position. This position requires focus, try staring at one position when you get to this point.
1. To start, sit down with knees close to your chest with feet on the floor.
2. Keep your body vertical and hold behind your knees
3. Lift feet so that your shins are parallel to the ground
4. Now release your hands, stretching arms straight forward.
5. Lean back slightly to feel the stretch of your legs
Author: Amy Apodaca