It’s easy to forget to incorporate intentional movement into your everyday life, especially at a time like this with maybe 10 other things on your mind (& plate 😄)
Working from home brings with it possible and unfamiliar strain on your body as well as your mind - so it’s important to maintain a regimen of fluidity that will help you feel relaxed, stay clear headed, experience better posture and feel altogether wholesome.
These 3 yoga poses are super simple to incorporate into the morning or evening - even the afternoon - because let’s be honest, there’s barely a difference nowadays!
1. Extended Mountain Pose (tah-DAHS-anna)
tada = mountain
Stand with the bases of your heels slightly apart.
Arms by your side.
Lift and spread your toes and the balls of your feet, then lay them softly down on the floor.
Rock back and forth and side to side.
Gradually reduce this swaying to a standstill, with your weight balanced evenly on the feet.
Slightly bend your knees and reach forward.
Widen your collarbones.
Gently lift your arms above your head, with palms facing each other.
Extend yourself fully.
Stay here and breath for 1 minute
This pose improves posture, strengthens the knees and firms the abdomen & bottom 🍑
2. Downward Facing Dog (AH-doh MOO-kah shvah-NAHS-anna)
adho = downwardmukha = facesvana = dog
Come onto the floor on your hands and knees.
Spread your palms, index fingers parallel and turn your toes under.
Exhale and lift your knees away from the floor.
Push your top thighs back and stretch your heels onto or down toward the floor.
Straighten your knees but be sure not to lock them.
Firm the outer arms and press the bases of the index fingers actively into the floor & keep the head between the upper arms
Stay here and breathe for 1 minute
*Maintain a still glance with your neck pointed down, towards your feet to prevent strain - do not look side to side.
This pose energizes the body, improves digestion, calms the brain & relieves headache, insomnia, back pain, and fatigue.
3. Warrior 2 (veer-ah-bah-DRAHS-anna)
Virabhadra = the name of a fierce warrior
Start from the previous pose (downward facing dog)
Take a step & place your right foot between your palms
Your back foot should rest at an angle, still supportive.
Find your balance and raise your arms forward & above your head (Warrior 1)
Straighten your back knee
Open up your arms to both sides and expand
Push your chest forward.
Stay here in your breath for 1 minute
This pose increases stamina, relieves backache & is therapeutic for people with flat feet.
Finding clarity and relaxation does not need to be difficult. Do a scan of your body and mind to highlight what is going on within - include simple and consistent movement in your daily life and note how these poses made you feel throughout.
