Yoga poses are a natural way to help lower our stress levels and increase circulation. Yoga helps us become more balanced and strong, allowing us to achieve clarity of mind that will improve our daily lives and basic functions.
Those of us that lead busy lives and manage not only our own schedules, but those of our children, spouses and maybe even parents, probably have difficulty finding time to incorporate a regular class or session. I’m here to help!
Below are some poses that are so simple, they can even be done on your lunch hour. The staff here at Allure Medical Spa happily demonstrated some of these poses during their lunch hour, to show you just how easy it is to fit yoga into your busy life. Give it a try and let me know what you think!
First you have to warm up your body to get into the pose.
1 – Start in an “Up Dog” Position:
Lie on your abdomen with elbows bent along your sides with the hands directly under the shoulders. Press weight into your hands and firmly lift the shoulders and chest off the ground as you gaze up. Engage the muscles in your legs by pressing the legs into the ground as you pull your shoulder blades back toward one another. Hold for ten big breaths. Exit the pose by curling the toes under and lifting the hips into downward dog.
Spread out the fingers and breathe here for 10 breaths.
2 – Pigeon Pose:
To enter into this position, start with downward dog and lift the left leg in the air. Then take the left foot step it forward and heel /toe the left foot to the right side of the mat. Gentle roll onto the left hip and extend the right leg back behind you.
If you want a deeper stretch move into a king pigeon prep pose from pigeon. Stay in pigeon and bend the back knee and reach back for it with the right hand. Press the foot against the hand and hand against the foot. Bring your gaze upward.
Discover this pose on both sides. Take 10 breaths in each pose.
3 – Back Bends:
Using the wall to lean the front body on is one way to support the spine during your standing back bend. Another great option is to grab opposite elbows and look up at the sky and lean into the back bend. Take 10 breaths here and repeat two times.
4 – King Dancer:
Stand on your left foot and spread out the toes and center the weight over your left foot. Engage the muscles of your left leg while bending the right knee and reaching back for the right foot. If possible place the right middle finger across the right ankle joint line. You can use a strap, belt or stretch cord if touching the foot is not currently a realistic goal. Then press your right foot into your right hand and right foot against right hand. Launch the left arm out in front of you to counter the force of the right leg going back behind you. Stare at something that is not moving and savor 10 big breaths. Repeat on the opposite side.
About the Author:
Annette Aquino, DO is board-certified by the American Academy of Anti-Aging, American Osteopathic Board of Family Physicians and the National Acupuncture Detoxification Association. She works with Allure Medical Spa patients on total body wellness and vitality restoration. Passionate about healthy living, Dr. Aquino is also a certified yoga instructor and a popular teacher at many studios in the Metropolitan Detroit area.