The world may well be on it’s way to having another tech upgrade, but we’re not far from our roots, when it comes to our health. Yoga, rooted in ancient vedic Indian texts, is picking up momentum not just in India, but across the globe.
While the rest of the world continues to run the rat race, scheduling “me-time” to cool off the stress is a necessity. Yoga not only demands very little of your time, but also helps find balance in life.
We’ve put together a mini yoga sequence to get you started on this sublime fitness practice. Find an ideal environment that’s quiet and tranquil, and just yoga!
Mountain Pose (Tadasana)
Let’s start easy! Mountain pose, the foundation for all standing poses, makes for a great start to your morning yoga sequence and is a way for you to feel connected to the earth.
Here’s how you do Tadasana:
Stand upright, with your feet 4 – 6 inches apart. Make sure you balance your weight evenly through your feet. With the back of your head in line with the tailbone, arms resting alongside your body, and palms facing in, root down through your feet and draw yourself up on your heels. Stay in the pose for 30 seconds to one minute and breath easy.
This seemingly easy asana has many benefits that include improved posture, relief from sciatica, and many more.
Downward Facing Dog (Adho Mukha Svanasana)
Downward facing dog pose is a great way to open the back of your body. This asana keeps you energised throughout the day.
Downward facing dog, step by step:
Go down on all fours with your knee directly under the hip and wrists under your shoulders. Push back through your hands to lift your hips up, and straighten your leg. Stretch by walking your hands forward. Don’t let your head hang. Your head should rest between your arms. It’s okay if you cannot get your heel to press down on the ground but remember to keep your hip high in the air. Stay in the pose for 1-3 minutes.
This asana can relieve your body and mind of stress, and ease you into a lighter state of being!
Child Pose (Balasana)
Resembling the fetal position, Balasana is a gentle resting pose that stretches one’s thighs, hips, and legs. It calms the mind and relieves stress and tension from the body.
To do Balasana:
Kneel on fours and tuck your chest down into the thighs. Walk your hands forward and rest your forehead on the floor. Inhale and exhale as you hold this pose for anywhere between 1-3 minutes.
Balasana serves as a perfect resting pose between challenging poses.
Warrior 1 (Virabhadrasana I)
Looking for an asana to strengthen yours shoulders, arms, and the muscles of the back? Warrior 1 is the one for you!
Go into Tadasana and take one giant step back with your left leg. Bend your right knee until it’s directly above the ankle. Angle your left toes 75 degrees forward. Raise your arms and press your palms together. Keep your head in a neutral position, gazing forward, or tilt it back and look up at your thumbs. Stay in the pose for 30 seconds to one minute.
Warrior 1 gives you the focus, balance, and groundedness of a warrior.
Warrior 2 (Virabhadrasana II)
Virabhadrasana I is usually followed by Virabhadrasana II. Warrior 2, a perfect asana to increase your stamina, also a therapeutic asana for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica.
Going into Tadasana, exhale and move your legs 3-4 feet apart with a light jump. With your arms stretched parallel to the floor and your palms facing down, turn your right foot to your right. Bend the knee until it’s directly in line with the ankle. And then turn the other leg 90 degrees to the left. Balance the torso evenly between your hips. You could keep your gaze straight or turn it towards your right. Hold the pose for 8-10 breaths. Inhale as you come out of the pose and exhale as you drop your arms.
Start your day with a mindful practice of Yoga that nurtures your mind, body, and soul. Remember, Yoga is a way of life. You will be a lot closer to living an abundant life when you immerse yourself in spaces built on this spiritual tenet. Many recent apartments in Chennai come with built-in yoga decks and workout arenas for the fitness enthusiasts and the spiritually minded!