The list of health benefits related to yoga for adults and children is extensive. So take a moment from your busy schedule to practice a few of these relaxing poses. Your body and mind will be glad you did!
*Disclaimer: You should decide your fitness level before starting any exercise program. Please consult a doctor first if you’re pregnant, menstruating, post partum or have any kind of a health issue. If you’re a beginner, start very slow and use support like folded blankets or bolster pillows to make the poses more comfortable.
1. Child's Pose
Benefits: Relieves stress, stretches the hips and thighs
Not for: Pregnant women and those with weak knees
- Kneel on the floor with your buttocks resting on your heels, back straight.
- Let your big toes touch each other while moving your knees as wide as your hips.
- Breathe deeply.
- On exhaling, bend forward from the hip, keeping your hips on your heels.
- Gently, bend deeper, resting your torso on your thighs. Lengthen the entire body, separating tailbone from hip bones and head from neck. If this is hard, place a support under the torso and the forehead.
- Stay in the pose for as long as you want.
2. Belly Twist
Benefits: Stretches the back, eases stress
Not for: Those with a knee or back injury
- Lie flat on the floor with arms stretched out on either side, palms facing down.
- Lift knees to the abdomen and then drop them to the left side, with thighs parallel to arms.
- Keeping shoulders on the floor, move head to the right and look at the right hand.
- Hold pose for a few breaths, then repeat on the other side.
3. Legs Up The Wall Pose
Benefits: Relieves anxiety and headaches, induces sleep, has anti-aging benefits
Not for: Those with eye, neck or back problems
- Place a thick folded blanket or bolster pillow about 6 inches from the wall. Sit so that your right side faces the wall.
- Swiftly, move your legs up the wall as you turn towards it, your buttocks at the base of the wall, not necessarily touching it. Make sure the pillow is supporting your back, forming a curve in your body.
- Put hands slightly out to the sides, relax the head and neck.
Benefits: Instant energizer, stretches arms, shoulders, back, legs
Not for: Pregnant women, those with weak wrists, hypertension or stomach problems
- From standing, come down to the floor, resting on your hands and knees so that knees are directly under the hips. Tuck toes under.
- Raise your body upwards, extending knees, though not fully. Lift the buttocks towards the sky and stretch the arms, using the hands as anchor.
- Straighten legs, pushing heels onto the floor and lengthening the torso to form an inverted V shape. Keep head between elbows. Hold for a couple of minutes.