A Beautiful Mind

 

Why yoga is good for your wellbeing?

- Lowers stress

- Boosts confidence

- Lowers the risk of injury

- Helps you lose weight

- Increases flexibility

- Improves muscle tone and strength

- Benefits breathing and improves your posture Improves balance

- Lowers blood pressure

 

Mountain Pose:

 

 

 

 

 

- Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides

- Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

 

Downward Dog: 

 

 

 

 

 

- Start on all fours with hands directly under shoulders, knees under hips. 

- Walk hands a few inches forward and spread fingers wide, pressing palms into mat.

- Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears.

- Feet should be hip-width apart, knees slightly bent.· Hold for 3 full breaths.

 

Warrior:

 

 

 

 

 

- Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot in slightly.

- Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.

- Bend right knee 90 degrees, keeping knee over ankle; gaze out over right hand. Stay for 1 minute.· Switch sides and repeat.

 

Tree Pose:

 

 

 

 

 

 

- Stand with arms at sides.·

- Shift weight onto left leg and place sole of right foot inside left thigh, keeping hips facing forward.

- Once balanced, bring hands in front of you in prayer position, palms together.

- On an inhalation, extend arms over shoulders, palms separated and facing each another.

- Stay for 30 seconds.

- Lower and repeat on opposite side.

 

Bridge Pose:

 

 

 

 

 

- Lie on floor with knees bent and directly over heels.

- Place arms at sides, palms down. Exhale, then press feet into floor as you lift hips.

- Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to floor, bringing chest toward chin. Hold for 1 minute.

- Make it easier: Place a stack of pillows underneath your tailbone.

 

Triangle Pose:

 

 

 

 

 

- Extend arms out to sides, then bend over your right leg.

- Stand with feet about 3 feet apart, toes on your right foot turned out to 90 degrees, left foot to 45 degrees.

- Allow your right hand to touch the floor or rest on your right leg below or above the knee, and extend the fingertips of your left hand toward the ceiling.

- Turn your gaze toward the ceiling, and hold for 5 breaths.

- Stand and repeat on opposite side.

 

Seated Twist:

 

 

 

 

 

- Sit on the floor with your legs extended.

- Cross right foot over outside of left thigh; bend left knee. Keep right knee pointed toward ceiling.

- Place left elbow to the outside of right knee and right hand on the floor behind you.

- Twist right as far as you can, moving from your abdomen; keep both sides of your butt on the floor. Stay for 1 minute.

- Switch sides and repeat.

 

Cobra:

 

 

 

 

 

- Lie facedown on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor.

- Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes.· Press shoulders down and away from ears.

- Push through your thumbs and index fingers as you raise your chest toward the wall in front of you.

- Relax and repeat.

 

Crow Pose:

 

 

 

 

 

- Get into downward dog position (palms pressed into mat, feet hip-width apart) and walk feet forward until knees touch your arms.

- Bend your elbows, lift heels off floor, and rest knees against the outside of your upper arms.

- Keep toes on floor, abs engaged and legs pressed against arms. Hold for 5 to 10 breaths.

 

Child's Pose:

 

 

 

 

 

- Sit up comfortably on your heels.

- Roll your torso forward, bringing your forehead to rest on the bed in front of you.

- Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.

- Hold the pose and breathe.