Sitting All Day? These 4 Yoga Poses Will Relieve Tension

Corporate warriors, this one’s for you!

Image from Unsplash

If you have a desk job, chances are you’re familiar with that feeling of sitting by your computer all day.

Unfortunately, all those hours you’ve spent hunched over your keyboard contribute to tension in your body – from achy shoulders to tightness in the hips as well as legs, and sometimes even a stiff neck.

For some people, this can also result in bad posture and low energy.

The good news is that it is possible to undo the damage caused by sitting at your desk all day (without having to quit your job). All it takes is a little time from each day to consistently do these 4 yoga poses.

Apart from soothing your body, these yoga poses can also help to calm a busy mind that is plagued by day-to-day work stress. So why not give them a try after a long day at work? Your body will thank you after that!

1. Forward fold (Uttanasana)

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If you have anxiety, the forward fold can do wonders for you as it calms your nervous system.

Besides that, your hamstrings, back muscles and glutes also get a nice juicy stretch while your abdominal muscles enjoy a gentle massage.

To get into this posture, stand with your feet hips-width apart and slowly bend forward from your hips. Bend your knees slightly to avoid locking them so you protect your tendons, ligaments and meniscus from tearing.

 

2. Downward facing dog (Adho Mukha Svanasana)

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The downward facing dog might look like a simple pose, but it is not to be underestimated because it can strengthen and stretch various parts of your body.

To get into this posture, come into an inverted V by stretching your hands out in front of you with your hips lifted and feet grounded at hips-width distance.

When you’re in the downward facing dog, the muscles in your arms, chest, shoulder and back are engaged. Also, you’re able to strengthen your wrist and ankle joints as well as stretch your leg muscles after a long day of sitting.

It is not only relaxing, but also energizing. So the next time you need quick relief from a stressful day, get into this pose!

 

3. Cobra (Bhujangasana)

Image from Pexels

The cobra pose is a simple backbend that can counteract the hours of hunching over your desk.

It strengthens your wrist, arm, shoulder, back and abdominal muscles. As it also stretches your abdominal muscles, it helps to tone uterine muscles. Apart from that, it also contracts the dorsal muscles in your spine’s lumbar region, flushing out your kidneys.

To get into this posture, start by lying on the ground with your hands slightly in front of you. Tuck your elbows in and push up into your hands with a slight backbend. Make sure you bring your shoulders down to open your chest, while gazing upwards.

 

4. Fish (Matsyasana)

Image from Pexels

If you feel tension in your neck or head, the fish pose can help you to relieve it.

Since it stretches the front of your body, expect to engage your throat, chest, hip flexors, abdomen and intercostal muscles. Also, as it contributes to strengthening the back of your neck and upper back muscles, you’ll have improved posture and spinal flexibility.

To get into this posture, sit on your hips with your legs stretched out together in front of you, with toes pointed (or get into a seated lotus position if you’re able to). Bring your hands under your hips and prop yourself up on your forearms while learning back.

Tadasana (Mountain Pose) – A seemingly easy and basic pose that we sometimes forget to “work”

Its a standing pose, yes… but it also requires us to engage all our muscles when doing the posture.   

Pose: 

Standing tall with feet slightly apart, with both hands on each side, palms facing forward. 

Cues: 


Keeping the spine long
Feet parallel to each other and evenly grounded. Quadriceps engaged.
Activate also the adductors muscles.
Chest should be opened
Core engaged, belly sucked in.
Widen the collarbones.
Shoulders should be parallel to the ground. No slouching.
No overarch the back and squeeze the gluteals, keeping the tail bone down.
Gaze through the nose
Keep your neck long.
Chin neither tucked in or lifted
Breathing is relaxed.
5 Breaths

Benefits:

Improves posture and body awareness, strengthening legs and establish alignment.

It is a good pose to introduce to the beginners to help their awareness of the body.  One way of helping a beginner to engage the adductor muscles is by squeezing a yoga block between the inner thighs.  This would allow any beginner to recognise the muscle group and remember the sensation.  


How can we prepare for such an easy pose, one might ask. 

Standing with feet slightly apart, interlace the fingers.
Inhale raised the interlaced fingers above the crown, lengthening the spine, legs and arms
Exhale, release and relax
10 reps

 

The Anatomy of Kakasana (Crow Pose)

Kakasana (Crow Pose) : Analysing the postures with knowledge from the muscular and skeletal system

 

Note: I am not extremely familiar with the muscular and skeletal system so some muscles/bones pointed out MAY be wrong!

 

(Taken from Pinterest)

 

To get into Kakasana, yoga practitioners need to ensure first that their arms are able to hold the body weight. This involves activating the triceps brachii and biceps brachii to provide a strong base to rest the body weight upon. Contracting the deltoid muscles (anterior, medialis, posterior), pectoralis major muscle and trapezius muscle will also provide additional support to the arms to bear the weight. As the practitioner leans forward, he/she increasingly activates and contracts the serratus anterior muscle and psoas muscles (iliopsoas and iliacus) to keep the body lifted up and able to rest on the arms for a sustained period of time. To a certain extent, in order to bring the feet together to touch, there is a need to contract the adductor muscles (brevis and longus) to bring the feet closer together, and the tibialis posterior and extensor digitorium to point the toes.

 

As this is an arm balance posture, the areas with the greatest points of contact with the ground, and thus bearing the most weight are the hands – the tips of the fingers (phalanges), and especially the carpals. Practitioners whose arms and psoas muscles are not properly activated for the posture will end up bearing more weight on their wrists and potentially put strain on the wrist area.

Anterior Abdominal Muscles

The abdominal muscles play a big role to stabilize, rotate our trunk and protect the abdominal organs. It has the airbag effect to protect our lumbar spine and prevent the hyperextension of the lumbar spine when we do the backbend in the yoga postures.

The anterior abdominal muscles can be divided in to four groups:

Rectus abdominis

External obliques

Internal obliques

Transverses abdominis

Rectus abdominis

It is a long flat muscle which originates bilaterally from the pubic and pubic crest, inserts on the xyphoid process of the sternum and cartilage of the 5th, 6th and 7th ribs. It is divided into four muscular bodies, separated by the horizontal fibrous bands, resulting into a six pack shape for those who have low body fat.

The main tasks of this muscle is the movement of the trunk, stabilization of the vertebral column and the tension of the abdominal wall. The abdominal press increases the intra-abdominal pressure which occurs during defecation or vomiting. It also support the exhalation by pulling down the thorax through their contraction. Contracting the rectus abdominis brings the trunk forward or ventral flexion, elevation of the pelvis, lowering the thorax. The yoga asana navasana can strengthen the rectus abdominis.

External obliques

It is the largest and most superficial abdominal muscle which is located on each side of the rectus abdominis. It originates from the front of ribs 5 through 12 and lower section of latissimus dorsi, inserts on lower ribs, linea alba, inguinal ligament and anterior half of the iliac crest. When the external obliques are contracted, the same side of the shoulder will be drawn forward. It is responsible to the twist of the body by combining the contraction of the external obliques with the contraction of the other side internal obliques.

Internal obliques

It is located under the external obliques and originates from the lower borders of the lateral 1/3 of inguinal ligament, iliac crest, thoracolumbar fascia and linea alba, inserts on linea alba and ribs 9 through 12. The contraction of the internal obliques brings the opposite side of the shoulder forward, example parivrita trikonasana.

Transverses abdominis

It is the deepest abdominal muscles and originates from the iliac crest, inguinal ligament, thoracolumbar fascia and inner surface of lower six costal cartilage and their ribs 7 to 12, inserts on xyphoid process and linea alba and pubis. The contraction of the transverses abdominis compresses the abdomen and tones the abdominal organs, example santolasana.

 

The abdominal muscles plays an important role in the stabilizing of the body. The weakness in the abdominal muscles may cause the bad posture and the lower back pain is the most common symptoms especially the seniors. There are some yoga poses can strengthen your abdominal muscles.

1 Navasana (boat pose)

Lie down on the back, feet together and hands by side of hips. Inhale, lift both legs up to 60 degrees. Raise the hands points fingers towards the feet. Exhale, pull in the belly, engage the transverses abdominis and peel the upper body off the floor, leaving the sit bones in contact with the ground.

2 Parivrita trikonasana (revolved triangle pose)

Stand in utthita tadasana. Inhale, bring the right leg to 90 degrees and turn the left foot inwards to 45 degrees. extend the both arms at shoulder level, raise the left arm up and lengthen the spine. Exhale, place the left palm on the outside of the right foot. Twist the mid and upper body and gaze at the extended hand.

3 Dwipada uttanpadasana (double leg raise pose)

Lie down on the mat. Inhale, raise both legs up to 90 degrees slowly. Exhale, release both legs down slowly. There are some variation where any one can hold the legs on 30 degrees, 45 degrees or 60 degrees.

 

 

The tightness of the abdominal muscles limits the depth of backbends. The stretching of this muscles can help you to relax and ease the muscles stress and tension.

Bhujangasana (cobra pose)

Lie down on the belly and and bring the hands below the shoulders, palms down, elbows close to the ribs. Inhale, slide the upper body forward and up. Extend the elbows, push the ribs and lower abdomen up, roll your shoulder back. Gaze between the eyebrows.

Hyperextended Elbows and Yoga

When I first started yoga, a common correction or verbal cue given to me was “do not lock your arms” and to “micro-bend”. At that time, I was confused and did not understand what that meant. Looking around the room, I thought I was doing the same pose as everyone else – I had my arms in the right place, shoulder-width apart, straightened to my maximum, why did I have to bend them when others don’t? Then one day, as I was pressing my weight onto a table, one of my friends was surprised at the angle of my elbow – that was when I realised I had hyperextended elbows. I also came to realise that it ran in the family, as my mom also had elbows that looked like mine.

Reading up a little, I learnt that hyperextended elbows is a form of hypermobility which is common and occurs in about 10% to 25% of the population, most of which live life as per normal with only a small minority who suffer from the pain and discomfort of hypermobility spectrum disorder or joint hypermobility syndrome. Luckily for me, my hyperextension in my elbow joints has not affected any part of my day-to-day routine. It did help me to finally realise why I had to micro-bend my elbows, and I would like that with you.

 

What is a hyperextended elbow?

First, let me give you a quick introduction of the elbow joint – it is a hinge synovial joint which connects the humerus in the upper arm to the ulna and radius in the forearm, and strengthened by ligaments and tendons. A usual extension of the elbow joint, or in other words when you straighten your arm, it should form a 180 degrees angle. A hyperextended elbow is one that forms an angle of more than 180 degrees.

 

What are the risks of hyperextension of the elbow joint?

Although there may not be effects felt day-to-day, the repeated overextension of the elbow joints (for example during yoga asanas) may lead to increased pressure on the joint, which may cause damage to the ligaments. In more serious cases, it could also lead to the dislocation of the elbow. Symptoms include pain, numbness in the arm, loss of arm strength or spasm of muscles.

 

How to avoid hyperextending the elbow in yoga practice?

  • Avoid locking the arms – locking the arms, especially in a weight bearing pose, puts weight into the joints and bones without engaging the muscles.
  • Micro-bend the elbows – this means to keep a slight bent in the elbows, which would naturally correct the extension angle to be at or within 180 degrees.
  • Think about alignment – for example poses that require your palm to be stacked under the shoulder (such as plank, tabletop), think about keeping your elbows stacked in that same line.
  • Stop when you feel any discomfort – if you feel any pain in any of the poses, please stop immediately as you may be putting your elbow in a compromising position which puts it at risk of being injured.
  • Strengthen muscles around the joints – always remember to come into any yoga pose with intention, and engage all the surrounding muscles to complete the pose.

 

Examples of hyperextended elbows in yoga practice

Here are two examples of how a hyperextended elbow may look like in yoga poses, together with the correct alignment. As a yogi, it is important to be able to identify the mistakes in your yoga asanas to be able to correct yourself and improve. Similarly, for yoga teachers it is important to know not just the theory, but how it looks like so that you can look out for students who attend your class and make the necessary corrections.

 

Tabletop Pose (Bharmanasana)

Hyperextended elbow in Tabletop Pose

In the left image, the arms are locked, and elbows hyperextended – this will potentially injure the elbows as the bodyweight presses down into the palms at a weird angle. Instead, you should try to micro-bend the arms and keep them stacked in a straight line 180 degrees, from the shoulders to the elbows to the palms, like the right image.

 

Cobra Pose (Bhujangasana)

Hyperextended elbow in Cobra Pose

In the left image, the elbows are extended beyond 180 degrees and locked in place, potentially wearing out as it appears to be bearing the body weight. Instead, you should keep the elbows bent, pull the shoulders away from the ears, and shine the chest forward.

 

With all that is shared, if you are like me with hyperextended elbows, we do have to be very conscious and intentional when practicing yoga asanas. Over time, your body will remember the correct poses and it would be more effortless. In the meantime, please take care and be kind to your joints!

Paschimottanasana

Paschimottanasana (PASH-ee-moh-tah-NAH-suh-nuh) can be intimidating for some because it is quite intense. I struggled with the pose initially and it took me a very long time to learn to really activate my hip flexors for a deeper forward fold. Paschimottanasana may look like only a hamstring stretch. But it’s much more than just the hamstrings. When done properly, it stretches the entire back body. This pose improves the flexibility of the lumbar spine, hips and hamstrings.

The muscular joints in action in Paschimottanasana are:

Eccentric Contraction – Spinal Extensors

Passive Lengthening – Rhomboids, Latissimus Dorsi, Trapezius, Hamstrings, Gluteus Medius and Minimus, Gluteus Maximus, Piriformis, Adductor magnus, Soleus, Gastrocnemius

Concentric Contraction – Adductor longus and brevis (to adduct and slight internally rotate)

Paschimottanasana
• Paschima (the West or back body)
• Uttanasana (Standing Forward Fold)

In Sanskrit, paschima means the west
Ut means intense
Tan means to stretch
Therefore, Uttana means, an intense stretch.
Asana means pose or posture.
The pose literally translates as Intense Stretch of the West Pose.

If you are practicing yoga with a herniated disc or any back injuries, be mindful of how your body feels in the pose. Come out of the pose whenever you feel discomfort or pain. Do not fold forward fully, instead, with a rolled up blanket, place it on your thighs to act as a guide that limits how deep of a fold you are in. It also gives extra support.

For stiff knees, with a rolled up blanket, place it under your knees for support. Eventually, with practice, this should ease the stiffness of the knees.

Getting into the Pose

  • Sit in Dandasana. If the lower back starts to round in Dandasana, sit on folded blankets or a bolster.
  • Stretch arms overhead, lengthen the side body. Keep a micro bend in the knees to avoid over-stretching into the ligaments or tendons.
  • Flex at your hips and fold over your legs. Grab your big toes with your index and middle fingers on the inside of the toe, and thumbs around the outside of your toe. You can also hold the outer edges of your feet if you prefer. Dorsiflex both feet.
  • To deepen the forward fold, keep the spine long by looking forwards and think of bringing the belly to rest on the thighs.
  • Keep a steady breath. With every exhale, fold deeper.

 

 

Sitting on folded blankets or a bolster helps promote a healthy pelvic tilt. A strap can help bring your hands closer s to your feet and maintain spinal integrity

 

 

 

Gradually remove the blanket or bolster when you are able to keep the pelvic tilt. Inhale for length, exhale to pull the strap closer to you to bring the belly closer to the thigh

 

 

 

When the hamstrings are ready for a deeper fold, grab both feet.

 

 

 

 

Variation for a more deeper fold: Place a block or 2 at the base of both feet. Grab the outside of the block and fold.

 

 

 

Avoid

Avoid rounding your back as this may cause lower back pain and compression on the spine. Modification and be to bend the knees a lot to bring the belly to touch the thighs.

 

 

Benefits

  • Relieves pain and tightness in the hamstrings
  • Enhances blood flow into the pelvic region
  • Elevates anxiety

As with any other yoga pose, practice makes progress. Be patient with your body 🙂

Grounding Your Centre with Balasana (Child’s Pose)

Balasana – Child’s Pose

This asana gets its name from the Sanskrit words ‘bala’ (बाल) that means child and ‘asana’ (आसन) that means pose. This asana resembles the fetal position. It is a resting pose that focuses on the thighs and also helps alleviate back pains. If this asana is performed with a full gravitational pull, one can notice a great sense of mental, physical, and emotional solace.

The Science Behind The Child Pose

The Balasana is a restorative, calming pose that relaxes and rejuvenates the body. The stretch in the back relaxes the spinal column. It calms the muscles, thereby helping to alleviate pain, especially in back, neck, and shoulders. The knees are also stretched and relaxed, and therefore, the tendons, muscles, as well as joints are healed and made ready for functioning. The pose resembles a fetal position and is said to provide physical, mental, and emotional solace to the being.

This pose truly promotes positive feelings, transporting you back to your childhood days and stripping you off ill feelings and arrogance.

Alignment Guidelines

  • Lengthen and widen the spine with each inhale. Sink deeper into the pose with each exhale.
  • Keep the arms engaged by reaching through the hands.
  • Sink down into the hips.
  • Relax the shoulders down, away from the ears.

How To Do Balasana (Child Pose)

  1. Kneel down on the floor and touch your big toes to each other as you sit on your heels. Once you are comfortable, spread your knees hip-width apart. Inhale.
  1. Bend forward, and lay your torso between your thighs as you exhale.
  2. Now, broaden the sacrum all across the back of the pelvis, and narrow the points of your hip such that they point towards the navel. Settle down on the inner thighs.
  1. Stretch the tailbone away from the back of the pelvis as you lift the base of your head slightly away from the back of the neck.
  1. Stretch your arms forward and place them in front of you, such that they are in line with your knees. Release the fronts of your shoulder to the floor. You must feel the weight of the front shoulders pulling the blades widely across your back.
  2. Since this asana is a resting pose, you can stay in the pose from anywhere between 30 seconds to a few minutes.
  3. To release the asana, first stretch the front torso. Then, breathe in and lift from the tailbone while it pushes down into the pelvis.

Precautions And Contraindications

These are some points of caution to take into consideration before you do this asana.

  • If you find it difficult or uncomfortable to place your head on the floor, you can use a pillow for comfort.
  • It is best to avoid doing this asana if you are suffering from diarrhea or knee injuries.
  • Patients with high blood pressure must avoid practicing this asana.

Pose Alterations

To try a variation of this asana, you can also place your hands beside your body, alongside your torso, with your palms facing upwards. This will increase the relaxation quotient in the asana.

The Benefits Of Balasana (Child Pose)

  • It helps release tension in the chest, back, and shoulders.
  • This asana is highly recommended, especially if you have a bout of dizziness or fatigue during the day or during your workout.
  • This asana helps to reduce stress and anxiety.
  • It helps to massage and flex the internal organs in the body, keeping them active and supple.
  • This asana helps to stretch and lengthen the spine.
  • If this asana is done with support on the head and the torso, it relieves pain in the lower back and neck.
  • It helps to stretch the ankles, hips, and thighs.
  • It promotes blood circulation all throughout the body.
  • The tendons, muscles, and ligaments in the knee area are thoroughly stretched.
  • It encourages the right way of breathing and calms both the body and the mind.

Image result for balasana benefits

The Balasana is a basic yoga posture that brings out the child in you. While it completely stretches and relaxes your body, it also successfully makes you very happy.

Jathara Parivrttanasana

This is a really simple asana that I really like so I thought I share with all of you. 

It is a spine twisting pose which helps increase flexibility to the back muscles and the fluidity of the spine. At the same time, it tones the spinal nerves, improving their function.

It relieves muscular back pain due to poor postures, immobility or overloads, by stretching and relaxing that area. It is also useful in case of scoliosis, providing a gentle rebalancing.

The twist has a direct effect on the abdominal area and reactivates the digestive system by performing a massage on all abdominal internal organs: stomach, intestines, pancreas, spleen, liver and kidneys. It is a very good posture to help with constipation  and has a draining effect that helps eliminate toxins.

It rebalances the nervous system and helps relieve stress,
mild depression and anxiety. And it also helps on the balance between body and mind. Usually, the mind is excessively active and the body tired and lacking in energy. This position helps us to return them to a more balanced relationship.

 

There are different variants: stretched legs, flexed legs, a single
leg flexed, … but always exercising this action of twisting the spine and on the abdomen.

You have to pay special attention in case of having herniated disk.
Torsion may not be a good option in this case. If you have one, adopt it slowly and observe how you feel.

When you practice it, remember:

·       The shoulders and arms must be able to rest on the floor. If your legs do not reach the ground, put a pillow or blanket underneath so that legs and feet are also supported and relaxed.

·       I recommend that you close your eyes and open yourself to the observation of sensations, be present in what happens inside.

·       Always practice it from both sides and stay the same time on one side and the other (except in case of any imbalance that recommends being longer on one side).

·       Important! Do not practice it on a full stomach.

 

Once the position is adopted, let the whole body relax and allow your breathing to flow naturally. The deepest tissues will relax naturally and the nervous system will find its balance.

A posture with many benefits. Give it a try!

 

 

Journey to Front Splits: A Hip Opening Flow

Source: Yoga Dharma

 

Hip openers powerfully stimulate and balance the muladhara, or root chakra. By physically rooting our pelvic floor and the base of our spine into the Earth, we plug ourselves into the vibrational current of the planet. It also activates the sacral chakra, Svadisthana, which is translated as dwelling in a place of the self. This energy center relates to fun, freedom, creativity, flexibility, and pleasure. When we open our hips, we restore our reproductive organs, which at a base level represent the original force creating existence. Through creating balance in these chakras we can become grounded, comfortable within our own identity, inherently creative, and flexible in changing environments, not excessively holding on to what you thought before. Before you start this practice, meditate on something you would like to let go of that you feel prevents you from expressing yourself fully.

Each asana holds meaning that’s intended to connect us to our deeper beings. This hip opening flow ends with Hanumanasana, the yogic name to the famous front splits. Hanuman, the ancient Monkey God in the mythological times, was famous for his powerful leaps, as he was able to jump over South India to Sri Lanka to rescue Sita, the Queen, who was kidnapped by the Lord of Darkness. Such leap is memorialized in the pose. Similar to Hanuman’s devotion in saving the queen, this asana expresses the expansiveness possible when you fully commit to your practice.

This flow will focus on the following major movements and muscular engagements:

(1) Opening the Hamstrings

(2) Opening the Hip Flexors

(3) Lengthening Your Stride

(4) Engagement of Glutes, Pelvic Floor, Psoas, and Core

(5) Keeping the spine neutral while performing all (important to prevent lower back injury, don’t go into anterior tilt).

It’s important to note that any hip opening pose must be approached with humility, even if you’re already quite flexible. Many flexible people further stretch their already-open hamstrings but allow their pelvis to tip forward (anterior tilt). This creates an imbalance and leads to lower back pain when students attempt, as they should, to lift the spine.

Hanumanasana requires the work of the hips and hamstrings, while balancing the upper body on the pelvis. With the hips and the legs moving in opposite directions, the hip flexors and hamstrings need to be strong and flexible to attain the required balance and stability.

 

Warmup (5 mins)

  • Table Top Cat Cow (1 min)
  • Table top with leg pulsing on each side (1 min)
  • 5 rounds of Surya Namaskar A (3 mins)

Main Sequence

Standing Sequence (25 minutes)

  • Prasarita Padottanasana ABCD (3 minutes)
  • Parsvottanasana
    • Praying hands (1 minute)
    • Hugging and kissing knee (1 minute)
  • Surya Namaskar A Half til Downward Dog (30 seconds)
  • Vinyasa on Both sides: Downward dog – Three legged downdog with knee flexing- Active pigeon- Sleeping Pigeon- Child’s Pose- Repeat on left side (6 minutes)
  • Vinyasa on Both sides: High lunge- Warrior 1- Skandasana- Warrior 2- Birds of paradise- Tadasana (8 minutes)
  • Surya Namaskar A Half til Downward Dog (30 seconds)
  • Lizard pose + Quad Stretch Both sides (2 minutes)
  • Active Malasana (2 minutes)
    • Active Malasana Level 2: For more adduction stretch, step on the blocks while still pushing the thighs back and engaging hamstrings
    • Active Malasana Level 3: place forearm and palm flat on the ground, flap legs sideways
  • Goddess Pose (1 minute)

Seating Sequence (10 minutes)

  • Paschmitonasana A (1 minute)
  • Ardha Baddha Padma Paschimottanasana Both sides (2 minutes)
  • Triang Mukha Eka Pada admotanasana (2 minutes)
  • Split drills with blocks (Get two blocks. Put them near your pelvis. Keep on placing one block in front of another until you extend your arms to its maximum. Once arms are at maximum, fold forward) (2 minutes)
  • Hanumanasana (3 minutes)
    • Focus on leveling the pelvis instead of reaching to the ground
    • Keep hips squared; try to avoid going into an anterior tilt
    • Press your inner thighs towards each other to help support the pelvis.
    • Engage hip flexors, glutes, pelvic core, psoas, and core

Counter Pose/ Closing (5 minutes)

  • Hug knees in supine pose
  • Supine twist
  • Shoulder stand
  • Shoulderstand Lotus Pose (Padma Sarvangasana)
  • Inversion: Headstand or Tripod

Shavasana (5 minutes)

 

 

Simple & easy stretch that you can do it everyday!

Ever since I started my YTT training, I’ve never fully understood the importance of stretching. I only know that it has some of the benefits for a short term period. So I only stretch before and after working out or on days which I’m feeling sore or aching in some parts of my body. And also I am always prone to neck, shoulders and lower back ache because I am an office worker, I do sit down in my chair and face the computer everyday.

But now that I know the importance of it and the benefits for it based on a long term basis, I’ve actually implemented some simple asanas or stretching exercises that I do almost everyday.

Why? It’s because ….
  1. Increase the range of motion of our joints and posture
  2. Improves blood circulation
  3. Reducing the tension of our muscles
  4. Reducing soreness after working out
  5. Enhance our flexibility and athletic performance
  6. Lowers our heart rate which reduces strain on your heart and causes your blood pressure to become more consistent
  7. Reduce stress
  8. Some asanas also help to massage our organs, helping them to function even better
And so on …..

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