8 Yoga Poses Everyone Should Be Doing
8 Yoga Poses Everyone Should Be Doing: Getting to your yoga class isn’t always easy. When you have to stay late at the office, or for a whole host of other reasons, your planned time for the downward-looking dog sometimes goes by the wayside. But nothing prevents you from doing some exercise during the day. Truth be told, you can reap much of the same benefits as a class by taking a few minutes to bridge, fight, or open your hips. Here are eight postures to accomplish each day. Yes, yes, even in the office! Will your colleagues find this weird? So what?
The Cat
The cat is the perfect way to wake up the spine when you’ve had seven or eight hours of sleep (whichever way you like). Get on all fours, in a neutral position. Round your back while looking at your thighs. Breathe in, bring your spine to a horizontal position, then lift your head up, letting your stomach dropdown. Repeat the movement four times.
The dog looking down
This pose stretches the back, legs, and arms. It’s a tad more intense than the cat but just as effective in waking up. Get on all fours, spine horizontal, in a neutral position. Bend your toes, lift your pelvis, and put your head between your arms, looking at your thighs. Put down the heels and pedal to wake up the hamstrings and calves. Hold the posture for three breaths and then return to the starting position.
Standing forward flexion
If you’ve spent the morning sitting, a standing forward bend is a great – albeit very inconspicuous – way to stretch your legs and back. Stand up and stand up straight, then relax your shoulders. Slowly tilt your chest, without trying at all costs to touch your toes. If you can’t, bend your knees. If your fingers graze the floor easily, try bending one knee and then the other to relax the hamstrings. Slowly straighten up, vertebrae after vertebrae, making sure to end with the neck and head. If you feel overwhelmed, start over.
The clamp
Forward bends while seated aid digestion. Sit up straight with your legs straight out in front of you, then slide your palms down the legs to the toes. If you can’t reach them, put your hands on your shins or bend your knees. Hold for three breaths before bringing your hands back and straightening up.
The warrior n ° 2
If you have a hard time around 4 p.m., go for Warrior # 2 rather than rushing on sugar or caffeine. It’s an energizing posture that will boost your final hours of work. Begin by assuming a fighting stance, one foot forward, the other facing out. Support yourself on the back heel and raise your arms. Bend the front knee and extend your arms out in front of you. Make sure your front heel is aligned with the middle of your back foot and look straight ahead. Hold the position for three breaths, then return the arms to the starting position.
Pigeon
Because we build up a lot of tension in the hips, they are usually very tight at the end of the day. To release tension and relax, adopt the pigeon pose. Start with the dog looking down, raise one leg, bend the knee and place the shin perpendicular, while keeping your hips at the same height. If that’s difficult – which most of us are – place a blanket under your hip and slide in until your forehead is resting on the mat. Hold the pose for five breaths before returning to the dog with the leg up, then the dog looking down.
The child
The child is an ideal relaxation posture that will put you in condition for a restful night’s sleep. In the downward-looking dog position, gently place the knees on the floor on either side of the mat (which helps open the pelvis), and take five deep breaths with your forehead resting on the mat.
