7 Yoga Poses to Try
Whether you are an avid yogi or an athlete or someone who has never held a yoga pose in your life...this is for you.
The word yoga means union, or to unite. Those who have made yoga a regular practice will tell you that there is something about holding a yoga pose that allows you to be still long enough to notice tensions in various parts of your body that you didn't realize were there before. As more time goes by you begin to understand that these points of tension are connected to a past trauma or painful memory or current situation that hasn't been dealt with for whatever reason. The beauty about holding your focus in a yoga pose, or asana, is that not only do you get physically stronger, and more flexible, but you notice any unresolved issues that you've been holding onto.
Whether or not you love yoga, or have never attempted it, whether or not you are a triathlete, or have never set foot in a gym, here are 7 poses that you should try.
In my private FB group I am holding a 30 day yoga challenge. If you are interested in joining, please click on the link, http://bit.ly/2qnhn1m. I would love to see you there.
1. Camel Pose
Come to your knees keeping them hip width apart. Squeeze your thighs while beginning to press your hips forward. Choose 1 of 3 variations...1. Place your hands on the back of your hips while you lean back. 2. Place 2 yoga blocks behind you on the outside or your ankles, lean back and rest one hand on each yoga block. 3. Place one hand on each ankle as you lean back. As you lean back, pay attention to opening your chest, stretching your anterior deltoids, leaning your head back, and stretching your spine.
2. Full Wheel
Begin by lying on your back. Bring your feet in as close to your hips as you can, bending your knees. Place your hands on each side of your head, palms face down, fingers towards the crown of your head. Slowly begin to lift your hips off the ground, placing the bulk of your body weight on your feet, shoulders and hands. If...your'e ready...If it feels right...continue to lift your torso, shoulders, neck and head off the ground. This pose strengthens the arms, increases flexibility in the back, and opens the chest.
3. Bridge Pose
A precursor to Full Wheel, Bridge pose is great for those who are not quite ready to go into the Full Wheel. It has all of the same benefits as Full Wheel, but is a little less challenging. You begin by lying on your back. You walk your feet into your hips as close as you can, keeping them about hip width apart, bending your knees. You place each hand on the outside of your hips, fully extending each arm. The palms of your hands are placed face down on the floor. You press into your hands and feet as you squeeze your glutes and lift them off the floor, extending your spine.
4. Seated Spinal Twist
Start in a seated position on the floor. Fold your legs in towards the body, (like when we were kids and told to sit Indian Style). Extend both of your arms up towards the ceiling. Begin to twist your torso to the right, placing your right hand on the floor behind your right hip, and your left hand on your right thigh. Hold this for 3-5 breaths, then rotate and repeat on the other side.
5. Extended Big Toe Pose
This is a standing pose which will require balance and core contraction. Begin standing with your feet side by side. Slowly bring your right knee up towards your chest, placing your hands under your thigh to help keep the leg up. You can hold the pose here if you are just beginning. If your'e ready for a greater challenge, begin to extend your right leg out in front of you. Take your right fingers and wrap them around your big toe in a yoga toe lock. Squeeze your core, and your leg muscles as long as you are comfortable doing so. Release and repeat on the left leg.
6. Forward Fold
Stand with your feet directly under your hips. Keep a slight bend in your knees. Hinging from your hips, keeping your back straight, begin to bring your chest forward. Bring your chest as close to your legs as possible. Let your head and neck hang towards the floor. Enjoy the stretch in the back of your legs.
7. Chair pose.
This pose is essentially a super narrow squat that will contract all of your thigh muscles. It's not easy, but it is so good for you. Begin by standing with your feet touching. Squeeze your core and begin to bend your knees, squeezing your thighs together as you bring your butt down as close to the floor as you can. You can keep your hands on your hips or extend your arms out in front of you, keeping them slightly in front of your forehead.
As with any exercise...if it doesn't feel right, don't do it. It's that simple. There is a fine line between challenging ourselves to be stronger, pushing past our comfort zones...and with going to far. These 7 poses are fun to try. They provide a number of benefits to both the mind and the body. They will help in athletic performance and in injury prevention. But if at any point something doesn't feel quite right...don't do it.
Don't forget to join my private FB group to participate in the 30 day yoga challenge.
See you there.
Have fun and namaste friends.