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Yoga postures that can be done at home with ease

27 June, 2022

Yoga must be a daily exercise for a healthy body and mind. It improves body balance, flexibility, and muscle tone and reduces stress. The signature pranayama breathing helps us to relax. There are several yoga postures that calm down stress, anxiety and depression. Some are even known to reduce chronic pain and help you sleep better.

Let us look into some of the famous asanas (yoga postures) recommended by yoga instructors and can be easily done at home:

Baby Pigeon

From all fours, move your right knee forward between your hands. Then slowly straighten your left leg behind you such that the knee and the top of the foot are on the floor. Rotating the right knee towards the right wrist, bring it down to the floor with your right calf flat on the floor while your right foot resting under your left groin. Now lower your upper body over the bent leg either all the way to the floor or resting on your elbows. Slowly inhale and exhale 5 times and repeat with your left leg bent and right leg extended. It is a favourite pose for runners as it smoothens hip flexibility and also releases the glutes and lower back.

Cat-Cow Yoga Posture

On all fours with your hands directly below your shoulders and knees directly below your hips, distribute your body weight equally between your hands and spread your fingers wide. Now inhale and round your back arching it up as you lower your chin to your chest and feel the stretch from your neck to your tail bone just like a cat. This position stretches and awakens the spine and helps to reduce back pain. It also increases neck, chest and shoulder flexibility.

Downward-Facing Dog Yoga Pose

In this pose, the body forms an inverted V-shape. Place both hands on the mat in front of you with palms down. The hands should be slightly in front of your shoulders and the knees must be placed directly on the ground under your hips while lifting your knees off the ground, exhale and lift your buttocks and hips towards the ceiling. Now push the top of your thighs and stretch heels down towards the floor. The head must be down between your upper arms and in line with them. This pose calms the nervous system, decompresses the spine, opens the shoulders and tones the arms for long-term strength with benefit.

Child’s Pose Yoga — Balasana

From a downward-facing dog, bend your knees and lower your butt to heels while bringing your chest over your knees towards the flow. Now lower your shoulders and head to the floor. Place your arms along the sides with palms down and support your head by folding your arms under the forehead. Then breathe and relax. It is one of the most healing poses as it awakens the connection between the breath as it sends energy through the muscles.

Legs-up-the-Wall Pose — Viparita Karani

It is a great ending pose for beginners. Lie on the floor with your butt right up against a wall. Walk your legs straight up the wall so that the body is in an L-shape with your torso flat on the floor and perpendicular to the wall. Keep your elbows out to the sides on the floor for additional support. Flex your toes to fill the stretch in the back of your legs and then breathe and hold the position as long as you can. This pose acts as a revitalizer for tired legs and puts renewed pep in your step.

Tree Pose — Vrksasana

Start by standing straight and then bring your hands together like a prayer position by slowly lifting them over your head. Balance on your right leg. Bend your left knee out to the left side while pressing your left foot to the inner thigh of your right leg. Hold the pose for a minimum of 30 seconds and repeat it by switching legs. This pose not only helps to stretch your body from the heels to the top of your fingers but also enhances your body balance.

In Gems City, you can try out all of the above-mentioned postures and beyond in the yoga room specially designed to enhance your fitness. You may practice yoga with your family, friends or neighbours and indulge in healthy living.

So what are you waiting for? Book your new home at Gems City today!

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