Hi lovelies! I hope you’re all good and healthy! Today’s blog post is for people who are currently in home office and tend to sit down all day. I remember how much my back suffered during university because of sitting down too much. But I promise you’ll feel so much better after doing these beginner friendly yoga poses. You can do them anywhere (but please go outside for some fresh air if you have the possibility), it takes 5 minutes and anybody can do these.
1. Downward Facing Dog Pose
This is the basic pose in yoga but it has so many benefits! This holistic pose stretches and strengthens many parts of the body. With the hands outstretched in front and you, lift the hips and ground the feet (at about hips-width apart) into the floor. Ground all the fingers into the floor, pointing them forward and focus on your breathing as you enjoy the stretch for 30-60 seconds.
2. Cobra Pose
This pose is great for strengthening the back muscles and for elongating the shoulders, neck and abdomen. Begin by lying face-down on the floor with your legs extended behind you. The tops of your feet should rest on the mat — do not tuck your toes, as this can crunch your spine. Place your hands under your shoulders with your fingers pointing toward the top of the mat. Hug your elbows in to the sides of your body. Inhale as you gently lift your head and chest off the floor. Keep your lower ribs on the floor. Draw your shoulders back and your heart forward, but do not crunch your neck. Keep your shoulders dropped away from your ears.
3. Forward Fold Variation
If your shoulders feel especially tight, try a bind variation.
From standing forward fold, clasp your hands together at your low back. Draw your chest forward as you lift your wrists up and away from your body.
Continuously pull your shoulders down from your ears and toward the middle of your spine.
4. Prayer Twist
This variation of the chair pose, with a twist, provides a greater balance challenge while it stretches the spine, shoulders, and chest.
Bring your hands to heart center and press your palms together at your sternum.
Keep your lower half as it is in chair pose. Now, twist to the right by connecting your left elbow to the outside of your right knee. Stay for a few breaths, then return to center. Repeat on the other side, with your right elbow moving toward your outer left knee.
5. Thread the needle
This pose relieves tension held most commonly in between your shoulder blades and upper back, and it also opens your shoulders, chest, upper back, neck and arms as a whole. Start in a neutral position on all fours and open up your chest to the right as you extend your right arm toward the ceiling. Begin to move your right arm under your chest toward the mat. Your torso should naturally shift to face downward. Keep both knees and your left arm grounded for support. After a few breaths here, repeat on the other side.
P.S: I’ve also tried to do this in the garden but the dogs managed to enjoy it more than I did! I hope these poses will make you feel better and I’ll see you tomorrow!