To live a healthy lifestyle, we should commit to developing changes in our way of life. We have to get friendly with the uncomfortable inevitability of change as we grow into the next version of ourselves. Choosing the right food, gym, sleep aids, and different activities to boost your health may sound overwhelming, especially to someone who prefers to just lay in bed and doesn't feel like moving too much. At. All. But one thing's for sure - it is possible, and yoga is a great way to start!
It can be really tempting to just turn into a blanket burrito and watch Netflix all day, but some days require you to be more productive than usual. That being said, why not get yourself moving by doing yoga. What exactly is it, and why do you need to try it? This practice requires holding poses, maintaining focus and various breathing techniques. It also helps you develop mindfulness by connecting your thoughts to your breath. Although there are pretty intensive forms of yoga, you don't have to start that way (right away, anyway). It is best to follow the simple movements first through stretching your body. Below are some asanas you can do very (VERY) easily, even when you don't have the will to do any exercise, or anything at all, really.
This position encourages mindfulness and is perhaps one of the most calming poses. First, you rest your knees on your mat and then bow forward while lowering your bellybutton to your thighs and your forehead until it touches the mat. You can add a blanket or your hands beneath your forehead for additional comfort, or simply relax your arms behind your thighs with palms facing up. Allow your entire body to loosen up and breathe slowly.
By practising this yoga posture, you are stretching your thighs, hips, ankles and spine. Plus, it also provides tension relief to your chest, shoulders, lower back muscles and hamstrings. The blood circulation to your head will also increase by regularly doing this. In addition to that, your digestion will also improve. Besides the benefits of this pose for your body, it can also affect your mental health by reducing anxiety and fatigue. Hence, promoting both a healthy mind and body.
Viparita Karani or Legs-Up-The Wall pose is best done after a long day at work, before going to sleep. Putting your legs up against a wall helps you unwind before going to bed. You can start by sitting on the floor facing a wall. Proceed by lying on your side and rolling onto your back. You can slowly stretch your legs up the wall while positioning your tailbone towards it. Relax them and find a comfortable position for your arms at your side while breathing slowly.
This is a great yoga pose to enhance your sleep because of its calming and relaxing effect. It triggers the parasympathetic nervous system that helps you relax and suppresses the sympathetic nervous system, which is stress-inducing. Not only that, but it also reduces the swelling of the lower extremities, giving you more comfort after working all day.
Also known as Tadasana, the Mountain position helps improve posture and is the best starting position for other asanas. It does look effortless and is basically like standing up straight. The main thing you should keep in mind is to stand with your feet a few inches apart. Then start lifting all your toes and fan them out before slowly touching the ground. Rock gently back and forth before going to a standstill. Make sure to keep your arms beside your torso throughout.
Regularly executing this will give you good posture, stronger lower extremities, toned abdomen and buttocks, reduce the pain from flat feet and ease the pain brought by sciatica. Not only that, but you also improve your focus and concentration! This is such a great way to protect and elevate your mind and body!
Downward Facing Dog Pose
Adho Mukha Svanasana, commonly known as Downward Facing Dog pose is an inversion type posture that targets the lower body area. Although you'll be stretching your whole body for this, having the alignment in this yoga position can provide alertness and relaxation within you. Since both strengthen and stretch, you can also improve balance and flexibility – just the perfect combination for nurturing your mind and body.
You can do this position by going down onto your hands and knees. Then lift your knees from the floor with an exhale while you push your tailbone towards the sky. Straight legs and feet flat on the ground are NOT and essential component to this pose. For comfort, you can maintain slightly bent knees and lift heels off the floor. Let your head hang. Neck relaxed, then breathe as you push your thighs back and engage your quadriceps. Exhale and bend knees to release, then go back to the first step.
Wind Relieving Yoga Pose
Pavana Muktasana or Wind Relieving Yoga Pose is a lying position that can be done in the comfort of your bed as well. However, it is better to do it on the floor for a flatter surface. When lying on your back, you will need a stable surface as you bring your knees to your chest and wrap your arms around your knees. Hold your breath for 4-8 seconds and exhale while releasing your arms and legs to the floor. This can be done with alternating sides or with both legs at the same time.
One significant benefit of this yoga pose is how it helps in the digestion and elimination of waste of the human body. It also makes your lower back flexible and lengthens the spine.
The Corpse Pose or Savasana is the most favourite yin yoga pose for most as it is somehow something we do all day in bed-lying down. Just rest your entire body on the floor with your knees bent or legs extended.
This position helps you prioritise your well being as it allows you to enter a truly relaxed state. A state we all love to be in!
Just by incorporating these simple poses, you can prioritise mindfulness and your well being even if you are lazy and have absolutely no idea how to practice yoga. In fact, people who have no idea can learn with those basic yin yoga positions.
These kinds of yoga asanas are fit for those who want to take things slow. They are slow-paced styles that will leave you flexible without working out vigorously. This is also perfect for busy people who don't have enough time to go to a studio as this can be done anywhere. Although it is not as intense as other poses or workouts, it actually contributes a lot to your wellbeing, affecting your quality of life. Imagine how you get healthy by doing some of these Yin yoga postures!
Ready to get started with yoga? If you're ready to join our Lazy Sunday Yoga Sessions (online from the comfort of your own pajamas!) visit our website and sign up for February!