Yoga is a discipline that can be enjoyed by people of all ages and body types but for some people, yoga can be a physical challenge. You certainly do not need to be a rubber band human to take the benefits such as a better blood pressure control, stress reduction, and improved memory.
In this article we will explain 10 simple yoga poses that can be done by anyone. These “yoga sleep” poses should be done regularly every night because they will reduce muscle tension and stress from everyday activities.
Jessica Matthews, an assistant professor of exercise science at Miramar College in San Diego, advises everyone to understand what they really need. You may need to consult with a doctor before doing some yoga tips below:
Pose # 1: Mindful Meditation
This pose is highly recommended for anyone who requires a few minutes in quiet reflection. Start with a comfortable cross-legged while extending the spine and lengthening your arms. Do this pose while you draw three deep breaths.
Pose # 2: Forward Bend
Sit down and fold your stomach forward and accomplish your toes with your fingertips. You need to exhale fully to achieve the perfect stretch.
Pose # 3: Child’s Pose
Kneeling by putting all of your toes behind you, then stretch your knees hip-width apart. The next step is lying between her legs, leaning down. Do it slowly while taking a deep breath.
Pose # 4: Winding Down Twist
Cross-legged, put your right hand on your left knee and place your left hand behind your back. Rotate your body (and head too) to the left so you can look over your left shoulder. Repeat on the other side.
Pose # 5: Reclining Goddess
Lie on your back while bending your knees. Press your feet and let your feet hang on either side of your body. If you feel the tension in the lower part of your body then you can put two pillows under each knee.
Pose # 6: Legs on the Wall
Sit by facing the wall and then extend your legs toward the wall. Let your arms rest while placing the palms upward. Inhale slowly.
Pose # 7: Rock-A-Bye Roll
Lie on your back while hugging your knees toward your chest. Cross your ankles and wrap your arms in the shin area. Rock your body towards the front and roll it back while exhaling.
Pose # 8: Pigeon Pose
Crawling and bring your left knee forward and stretch your right foot towards the rear. Exhale and fold forward your stomach (do over your left knee).
Pose # 9: Easy Supine Twist
Lie on your back while hugging your knees toward your chest. Hold the leg behind the knee by using the left arm. Bring your knees to the left side of your body. Let your head follow and repeat these steps on the other side.
Pose # 10: Fish Pose
Lie on your back and slide your hands under your hips while lifting your chest slowly.