In 5 minutes you can stretch your whole body, control your breathing and feel calmer.
Five or ten minutes of yoga during the day may be enough to control those anxiety attacks or that irritability that can be caused by day-to-day problems or even the excessive heat with which we have to live this summer. In addition, not only will they help you relieve your stress and feel more relaxed, but they also improve the health of your entire body.
Yoga, with its different physical, spiritual, and meditative practices, can treat physical discomforts such as menstrual pain or headaches, contractures, sciatica, and hypertension to mental problems such as depression, anxiety, or stress.
We propose some of the simplest yoga postures so that you can start practicing them if you have never practiced this discipline.
Dog Looking Down
In Sanskrit, it is called Adho Mukha Svanasana and is one of the most popular in yoga. Here it is explained how to do it.
- Support yourself on your hands wide open and your knees.
- Bring your hands forward a little beyond the height of your shoulders.
- Open your legs to the width of your hips.
- Push against the floor with your hands and raise your pelvis as if it were being pulled.
- Take the weight back, so that you stretch your arms and back and relax your head.
- The heels should be directed towards the ground, even if you can’t touch them at first.
Ragdoll
This posture is one of the main ones in yoga. Stretches the back and improves flexibility.
- Start with the downward-facing dog.
- Walk towards your hands slowly
- When you get to them, bend your knees slightly and rock gently like a rag doll. for 8 breaths
- Return to the starting position
Cow-Cat Posture with a Circular Movement
It begins with a very simple posture, the posture of the cow and the cat.
- Get into a quadruped position
- Inhale, puff out your belly and look up
- Exhale, round your back, and look towards the navel
- At this time, move your body, make circles, stretch from side to side for eight breaths and return to the starting position.
- repeat three times
Child’s Pose with Circular Movements
Balasana is another of the relaxation postures that we can do in yoga. In addition, it is good for the back, since it stretches it and for opening up the hips. If you add circular movements, the exercise will be very complete.
- Get into the child’s pose
- The torso should be on the thighs and the arms in front of your head
- In this pose, begin to gently move your hips
- Move your arms too, stretching one more, then the other.
- Raise your hips as if you were going to go into quadrupeds, move forward, sideways, and return to the child’s pose.
- Do these movements for 8 breaths.
Tree Pose
In addition to helping you maintain your balance, practicing this yoga posture will force you to focus and keep your attention on the present.
- Standing in a mountain pose, balance your weight on your left foot.
- Lift your right foot to your groin, knee, or ankle, wherever it’s easiest for you to balance.
- Take 8 breaths and switch feet
Malasana
This is a pose that will be difficult for you at first, as it is a complex pose that involves many joints and muscle groups.
- From the position of the clamp or Uttanasana, separate the feet a little more than the width of your hips.
- Turn your toes out and flex your body to lower slowly as if you were going to do a squat.
- Stay in this pose for up to 8 breaths.
Savasana
The last position we recommend you do is a relaxation asana, which is usually reserved for the end of a yoga class and connects your body and mind. It is not about falling asleep, but about being aware of each part.
- Lie on your back on the mat.
- Separate the legs and arms from the body.
- Close your eyes and relax your breath.
- Try to stay awake. You can take the opportunity to do a body scanner touring your entire body.
- When you are ready to end the session, roll onto your right side, and gently move to a comfortable sitting position.
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