So, yoga is beginning to interest you.
But you don’t seem to have any time to make it to the studio — between you and your kid's busy schedules, it may be hard to make time.
But, have no fear! I have 8 yoga poses that are easy to complete at home, on your own time. These poses are great for multiple reasons: stretching your body, toning your arms, strengthening your muscles, etc.
All you need is to follow along with your yoga mat by your side and you’ll be ready to go!
1) Easy Pose
Starting off easy, this pose helps you relieve stress and is a great way to start your yoga workout. All you have to do is sit directly on your mat with your hands placed on your knees, making sure your palms are face up. While doing so, keep your spine as straight as you possibly can and close your eyes, taking deep breaths. This is a great pose to begin with and it’s a great way to pay attention to your body. It’s also a great stress reliever, just to take a few moments, notice the presence of your body pressing down on the floor, and take a few moments to be still.
2) Sphinx Pose
This next pose is one that really stretches your abdominal muscles while opening your chest and shoulders — strengthening your spine, altogether. The way to complete this pose is to lay flat on your stomach while placing your elbows underneath your shoulders. Once you do this, then you lift your chest upward, press your shoulders down, roll them back, and press your forearms down to the mat. Allow your head to look forward, letting your chin drop ever so slightly. This pose strengthens your muscles and allows for feelings of contentment and relaxation to enter the body.
3) Forward Fold Pose
The Forward Fold Pose is a yoga pose that stretches the muscles in your legs and could potentially release tension in the upper body. You stand tall on your yoga mat with your feet shoulder-width apart from each other. Slowly bend forward with your knees light, not locked in place. Then place your hands on the opposite elbows, allowing most of your upper body to feel heavy — your arms, head, and neck. Then, once you feel heavy, move gently side-to-side. This pose will help release tension in your lower back. A great way to feel good and loosen yourself up.
4) Child’s Pose
A healing pose — the Child’s Pose is a great way to promote calming energy for your mind and your body. Bend your knees and lower your butt to your heels in a position on the ground atop your yoga mat. Bring your chest toward the floor, but over your knees. Once you do this, lower the head and shoulders towards the mat, placing your arms at your sides–palms down. Once this is complete, just take a moment to relax. Take some deep breaths, slowly, really being aware of every inch of your body and allowing yourself to take these moments of deep relaxation. It can be one of the best poses to do when you feel like life’s stressors are getting to be too much. A perfect way to unwind and relax.
5) Downward Dog Pose
You’ve probably heard of this one — the Downward Dog pose is one of the most commonly known poses. But, even though you may have heard of it, that doesn’t always mean we know how to achieve it, so allow me to explain. To do the Downward Dog pose, you start by putting both hands on your yoga mat face down and a little bit in front of your shoulders. Then, position your knees under your hips. As you exhale, lift your knees and bum towards the ceiling, pushing the tops of your thighs back and stretching your heels towards the floor. Make sure not to let your head hang down, keeping it between the upper arms, and aligning with them. This pose helps work on flexibility and decompress the spine. Not only that, but it can help tone the arms and sculpt your legs, as well. A great pose to master and add to your at-home yoga routine.
This pose is a great way to improve your balance. To do the Tree Pose, you start by standing up straight atop your mat. Then, you bring your hands together, forming a prayer position, and lift them over your head. Bring your knee up, and bend out to the left or right side, balancing on the opposite leg. Hold each time for 30 seconds, while switching between legs and repeating. This pose stretches the body and improves balance.
7) Corpse Pose
The Corpse Pose is a great pose for relaxation and meditation, allowing yourself to really get in tune with your body and your mind. Lay flat on your back atop the mat, allowing your feet to roll open. Lay with your palms facing up and just allow yourself to breathe and relax into this position. While you do it, close your eyes, take those deep breaths, and really allow yourself to enter a period of relaxation in your yoga routine.
8) Legs Up the Wall Pose
Last but not least, the Legs Up the Wall Pose is a great way to end your yoga routine. This pose allows you to stretch your legs. All you have to do is lay down on the floor with your butt up against the wall. Place your legs straight up against the wall in front of you, allowing your body to create an L-shape — your torso staying flat. To help feel more of a stretch, flex your toes. Take deep breaths and hold the position for as long as you please!
If you’re looking to fit in that workout, but aren’t sure how, practice these yoga moves! You’re going to really be able to feel the difference in your body in no time. These are just some of my favorite exercises for women who love yoga, and there are so many more out there!
If you want to see how I can help you reach your fitness goals, contact me!