You can feel more relaxed, rejuvenated and calm during the day by taking just 10 minutes to do the 4 yoga exercises we are presenting you today. If you often feel tired and have chronical back pain, then it’s real time for you to begin practicing yoga. There is so many benefits of it: improved respiration, energy and vitality, weight reduction, cardio and circulatory health, protection from injury… Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind.
So, don’t wait too long. Start practicing these yoga poses every day and focus on your breathing while doing them. You’’ll have more energy, better mood and concentration.
- Stand in Tadasana. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.
- Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot.
- Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor.
- Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together in Anjali Mudra. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away.
- Stay for 30 seconds to 1 minute. Step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed.
Warrior II Pose
- Stand in Tadasana (Mountain Pose). With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.
- Turn your right foot slightly to the right and your left foot out to the left 90 degrees. Align the left heel with the right heel. Firm your thighs and turn your left thigh outward so that the center of the left knee cap is in line with the center of the left ankle.
- Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. If possible, bring the left thigh parallel to the floor. Anchor this movement of the left knee by strengthening the right leg and pressing the outer right heel firmly to the floor.
- Stretch the arms away from the space between the shoulder blades, parallel to the floor. Don’t lean the torso over the left thigh: Keep the sides of the torso equally long and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the left and look out over the fingers.
- Stay for 30 seconds to 1 minute. Inhale to come up. Reverse the feet and repeat for the same length of time to the left.
Reverse Warrior Pose
- Begin in Mountain Pose, standing with your feet hip-distance apart and your arms at your sides. Turn to the left and step your feet wide apart, about 4-5 feet. Align your heels.
- Turn your right foot out 90 degrees, so your toes are pointing to the top of the mat. Pivot your left foot slightly inwards. Your back toes should be at a 45-degree angle.
- Raise your arms to the side to shoulder-height, parallel to the floor. Your arms should be aligned directly over your legs. With your palms facing down, reach actively from fingertip to fingertip.
- Exhale as you bend your front knee. Align your knee directly over the ankle of your front foot. Your front shin should be perpendicular to the floor. Sink your hips low, eventually bringing your front thigh parallel to the floor. This is Warrior II.
- On your next exhalation, drop your left (back) hand to the back of your left thigh. On an inhalation, lift your right arm straight up, reaching your fingertips toward the ceiling. Your right bicep should be next to your right ear.
Keep your front knee bent and your hips sinking low as you lengthen through the sides of your waist. Slide your back hand further down your leg and come into a slight back-bend.
- Tilt your head slightly and bring your gaze to your right hand’s fingertips. Keep your shoulders relaxed, chest lifting, and the sides of your waist long.Hold for 10-20 breaths.
To release, inhale as you lower your arms back into Warrior II. Press down through your back foot and straighten your front leg. Lower your arms all the way. Turn to the left, reversing the position of your feet, and repeat for the same length of time on the opposite side.
Warrior III Pose
- Stand in Tadasana (Mountain Pose), exhale and fold foward to Uttanasana. From Uttanasana, exhale and step your left foot back into a high lunge position. Your right knee should be more or less at a right angle. Lay the midline of your torso (from the pubis to the sternum) down on the midline of the right thigh (from the knee to the hip crease) and bring your hands to your right knee, right hand to the outer knee, left hand to the inner. Squeeze the knee with your hands, lift your torso slightly, and with an exhalation, turn it slightly to the right.
- Now from the lunge position, stretch your arms forward, parallel to the floor and parallel to each other, palms facing each other. Exhale and press the head of the right thighbone back and press the heel actively into the floor. Synchronize the straightening of the front leg and the lifting of the back leg. As you lift the back leg, resist by pressing the tailbone into the pelvis.
- Normally students come up into Virabhadrasana III by lunging the torso forward. This tends to shift the body weight onto the ball of the front foot and unbalance the position. Don’t allow the torso to swing forward as you move into position; instead, as you straighten the front knee, think of pressing the head of the thighbone back. This centers the femur in the hip joint, grounds the heel into the floor, and stabilizes the position.
- The arms, torso, and raised leg should be positioned relatively parallel to the floor. For many students the pelvis tends to tilt. Release the hip [of the raised leg] toward the floor until the two hip points are even and parallel to the floor. Energize the back leg and extend it strongly toward the wall behind you; reach just as actively in the opposite direction with the arms. Bring the head up slightly and look forward, but be sure not to compress the back of your neck.
- Stay in this position for 30 seconds to a minute. Release back to the lunge on an exhalation. Bring your hands to the floor on either side of the right foot, and on an exhalation, step your left foot forward to meet your right. Stay in this forward bend for a few breaths, then repeat for the same length of time on the other side.