Lifestyle / 15 Jul 2018
When you don’t have time for an hour-long yoga class, practice these 4 asanas for a quick and easy way to get your mind, body and spirit ready for the day.
Start by kneeling, then bring your chest down so it touches your thighs, resting your forehead onto the floor. Lengthen your arms by your side, placing your hands gently by your feet. You can also stack your hands underneath your forehead if that is more comfortable. Take slow, deep breaths in through your nose, expanding your ribs. Exhale out through your nose while sinking your rear down towards your heels. Stay here for 5 to 10 breaths.
Get into tabletop position with your wrists directly beneath your shoulders and your knees beneath your hips. Press your palms into the mat to keep your shoulders broad. When you inhale, look forward and up while reaching your tailbone to the sky. As you exhale, tuck your chin into your chest and point your tailbone to the floor. Continue this convex and concave movement with your breath. Stay here for 5 breaths.
With your palms on the floor, a tad bit wider than shoulder-width, tuck your toes under and lift your hips into the air. Push your chest back towards your thighs while keeping your head relaxed and your arms straight. Roll your shoulders away from your ears. Keeping your knees bent, “walk” one heel down at a time. Stay for 5 to 10 breaths.
STANDING FORWARD BEND POSE
Walk your feet toward your hands and let your upper body hang like a rag doll. Your neck and head should be relaxed. Start with bent knees. If you do not feel any tension in your lower back, you can start to straighten your legs. With each inhale, lengthen your spine. With each exhale, let your head drop closer to your feet. Stay here for 10 breaths.