Yoga practice is a centuries-old traditional Eastern discipline. Practitioners of this physical and mental exercise have developed unique poses that embody their individual experience. Here are five yoga poses that you’re probably not used to seeing!
If you’re looking for a way to relax and de-stress, yoga may be the perfect fit for you. But what if you’re not familiar with some of the more common poses? Here are Ten poses that you may have never seen before.
This stretch is great for relieving tension in your lower back, neck, and shoulders. Start by lying down on your back with your knees bent and feet flat on the ground. Place your hands on either side of your head, and lift your chest off the ground. Hold this position for about 30 seconds before slowly lowering yourself back down to the ground.
This pose is ideal for calming and centering yourself. Start by lying flat on your back on the ground with both legs extended straight out in front of you. Cross your ankles, then place your fists behind your head and pull your head towards your knees. Hold this position for about 30 seconds before slowly pressing up into a seated position and release all of the tension in your body.
This stretch is great for toning and lengthening your spine. Start by standing up straight with your knees slightly bent and your feet touching the ground. Lift your arms overhead, then bend forward at the waist while pushing yourself backwards with one hand. At the same time, raise your hips up in the air while keeping your head in a neutral position and both legs flat to the ground. Then slowly come back upright again and hold this position for about 30 seconds before slowly lowering yourself back to the ground.
If you’re new to yoga, chances are you’ve probably only done a few of the most common poses. But there are tons of different yoga poses out there that you might not have seen before. Downward Dog is one of those poses.
Downward Dog is a great pose for beginners because it stretches your entire body and provides a lot of benefits for your spine and hips. It also helps to improve your balance and posture.
To do Downward Dog, start by sitting down on the ground with your feet flat on the floor and your knees bent to 90 degrees. Then, lift your torso up towards the sky while keeping your back straight, and reach your hands toward the floor behind you. Hold this pose for as long as you can, then slowly lower your body back down to the ground.
The warrior pose is a popular yoga pose that you may have seen before. It is one of the Primary series poses and is a balancing pose that stretches your spine, arms, and legs. To do the warrior pose, start by standing with your feet hip-width apart and parallel to each other. Bend your knees and place your palms on the floor next to your feet. Now lift your torso up, positioning your chin above your palms. Hold this position for several seconds before lowering back down to the starting position.
Side plank is a great pose for beginners because it’s easy to hold and you can focus on your breathing. Start by lying on your side with your legs straight and your feet flat on the ground. Place one hand on the ground below your shoulder, and lift the other hand up towards the sky. Hold this position for as long as you can, then slowly lower both hands back to the ground.
If you’re looking for a challenging yet effective yoga pose, try the upward dog pose. This powerful position helps to open up the spine, shoulders and hips. To do it: Sit on the floor with your legs extended in front of you and your hands on your thighs. Inhale and lift your torso up, pressing your heels into the floor. Exhale and press your torso down towards the ground, reaching your hands towards the floor. Hold for five to 10 breaths, then come back to center.
If you’re new to yoga, you may not be familiar with the cobra pose. This position is a challenging one that will stretch your back, hips, and shoulders. To do it, start on all fours with your hands flat on the floor in front of you. Arch your back so that your spine touches the floor and raise your head and torso up until your chin is over your hands. Hold this position for a few seconds before slowly lowering yourself back to the starting position.
This yoga pose is a great way to open up your chest and improve your posture. To do tree pose, start by lying on your back with your palms flat on the ground beside you. Bend your legs so that your feet are flat on the ground, and lift your hips off the ground. Inhale as you lift your chest and head off the ground, then exhale and relax your head and shoulders back down to the ground. Repeat this cycle 10 times.
If you’ve ever done a sun salutation, then you probably know about the headstand. But have you seen the all-new camel pose? This pose is great for strengthening your back and improving your balance.
When it comes to waking up from bed, there are many ways in which you can get a great wake-up stretch that will leave you feeling energized and ready for the day. From these 5 morning stretches, you should be able to choose one that is most suitable for your own needs!
When you wake up in the morning, it is important to stretch to improve your flexibility and circulation. Here are 5 stretches that you can do from bed:
Start on your back with your legs bent at a 90-degree angle, and your feet flat on the floor. arch your back up so that you are resting on your heels and your buttocks are off the bed. Hold for 10 seconds, and then repeat on the other side.
Lie on your back with your hands at your sides and your feet flat on the bed. Keeping your buttocks off the bed, slowly lift one leg towards the ceiling until you feel a stretch in the lower back. Hold for 10 seconds, and then switch legs.
Lie flat on your back with both feet flat on the floor and arms at your sides. Drive both heels into the ground, and lift your torso and upper legs into the air. Hold for 30 seconds, and then slowly lower yourself to the ground.
Kneel on one foot with the other knee bent so that you are leaning forward, and place a dumbbell hand on the floor for support. Keeping both with your back straight, lift one leg towards your chest until you feel a stretch in the back of the leg. Lean forward at the same time to get a deep stretch in the hamstrings. Hold for 30 seconds, and then switch legs.
Stand up tall with feet shoulder-width apart, gripping dumbbells or plates at chest level. Slowly raise both arms straight up over your head, keeping your shoulders relaxed. As you reach chin level, slowly bend your knees and bring them down toward each other until they are nearly touching while holding yourself up with your arms and dumbbells or plates.
There are many reasons to stretch at home. Not only will it improve your physical health, but it can also help you get a better night’s sleep. Here are three reasons to stretch at home:
1) Stretching before bed can help you relax and fall asleep faster.
2) When you’re relaxed, you’re less likely to experience anxiety or stress during the night.
3) Stretching before bed can also help you wake up feeling refreshed and energized in the morning.
So why not give stretching a try tonight? It might just be the best decision you make for your health and sleep schedule!
There are several recommended morning stretches you can do to help you wake up and start your day off on the right foot.
The first recommended stretch is called the cat-cow. This stretch starts by lying on your back with your knees bent and your feet flat on the floor. You then lift your head and shoulders off of the bed, and pull your stomach in towards your spine. Hold for 30 seconds, and release.
The next recommended stretch is the child’s pose. If you are able to sit up in bed without assistance, begin by lying down with your legs stretched out in front of you. Place your hands behind your head, and press down into your palms as you lift your torso upward. Hold for 30 seconds, and repeat two more times.
If you are unable to sit up in bed, try the seated forward fold. Sitting upright in bed with your legs stretched out in front of you, fold forward until you are sitting on the edge of the bed with your forehead resting on your knees. Hold for 30 seconds, and release.
Stretching before bed can help to get your body ready for the day ahead. Here are a few notes on how to do morning stretches:
1. Start by lying down on your back with your feet flat on the ground.
2. Bend your knees and bring them towards your chest, then press them forward again.
3. Hold the position for a few seconds, then slowly release the stretch.
4. Repeat the exercise three times, alternating legs each time.
It is a known fact, that yoga deals with the mind and the body. Moreover, it never works in isolation. You can improve upon chronic pain with the help of asanas. It reduces inflammation and also improves flexibility, if done in the right manner. Yoga is the practice of the science of life. You will come across three main aspects of yoga on a daily basis. They are postures, breathing exercises, and meditation. It has been known to help patients with arthritic pain, chronic pain, and in healing various body parts.
You will read about the yoga poses that can help with back pain. Always remember to practice a few asanas or postures together to get maximum benefits. 45-60 minutes sessions are the norm. However, you can also practice in short bursts of 15 minutes for quick remedies in pain management.
This asana is quite famous as the Cobra pose. It helps you stretch to the core. Moreover, the quick release mechanism can help you ease the pain as fast as possible.
You can perform it quite easily, without much practice. You have to lie on your stomach and rest your toes flat on the ground. In the next step, you have to keep your arms bent at the elbows and place the palms on the ground. Support your torso with your palms and lift the torso, chest, and head up from the floor. While doing so, your belly should be in contact with the floor. You have to curve your spine as much as possible. Hold the position for 20-25 seconds. After the said time has elapsed, you have to get back to the normal position with the torso, chest, and abdomen back on the floor. You can repeat this four to five times. Continue to breathe deeply while performing the asana.
It relieves all the pain from the back, as well as the shoulder and neck. Additionally, it gives the body great flexibility. If you are suffering from asthma, it can help you. However, stretch as much as you can manage. Do not overdo it.
When you practice this pose, your body resembles an arched bow, ready to let go of the arrow. That is why westerners call it the bow pose. You need some flexibility to perform this asana. The main focus should be on the spine and back while you perform this asana.
In this asana, you have to lie on your stomach. Your feet should be stretched outwards straight. Initially, the hands should be by your sides. Slowly bend the legs from the knees, and try to catch your ankles with your arms. Pull yourself up from the floor, both ways, i.e., from the back and front side. Your navel should be the only part touching the ground. You should hold this position for 20 seconds. Slowly release your ankles, and take back your legs and arms to the original position. Relax.
It is very effective in the removal of back pain. Moreover, it also heals menstrual cramps and strengthens the abdominal muscles. In the beginning, if you have problems, holding your ankles with your hands, you can use a hanky or cloth tied to the ankles.
Ardha Chakrasana is better known as the half-wheel pose. And, it is a standing pose. It prepares the body for the actual Chakrasana and also provides relief from pain.
You can practice this pose easily without much difficulty. You have to stand with your feet together. The arms should be raised upwards. Additionally, you can also keep both hands on your hip. Bend backward slowly. When you bend the body backward, you have to make sure not to bend your knees. Breathe normally while performing the asana. Hold the bent posture for a few seconds, say around 10. While exhaling, come back to your original position. Repeat the asana 4-5 times for maximum benefits.
The asana helps the back and spine muscles in numerous ways. It also stimulates the abdominal muscles, while boosting your respiratory and heart health. It can also relieve menstrual pain. You can practice this anywhere, so it is one of the most convenient asanas.
You have another asana here for you, that promises to help you with back pain treatment. Some people also call it the locust pose in the western world. You can practice this asana to gain respite from back and spine-related issues.
It is one of the asanas, that beginners can also perform. You have to lie on your stomach, with your arms by your sides. Additionally, your palms have to face downwards, and you have to tuck them under your thighs a bit. The chin should be resting on the floor, with your legs out-stretched backward with toes pointing outside. While exhaling, you need to raise one leg to a comfortable level, while keeping the other on the ground. Hold the position for 4-5 seconds. While coming back to the original position, you have to inhale. Repeat the same with the opposite leg. After, this round, you can start practicing with both legs.
The benefits of Shalabhasana are immense. It strengthens your pelvic region and back. Additionally, it also provides relief from sciatica. The strength of the spine also gets a boost. However, you should refrain from the practice in pregnancy.
Another yoga asana that can aid you in alleviating your back pain, is Makarasana. It is a purely restorative process. Some people will also refer to it, as the crocodile pose. You can strengthen your entire nervous system, apart from your back. Even a beginner can perform this asana with ease.
You need to lie on your stomach, to perform the asana. Thereafter, you need to bend the legs sidewise, with the toes sticking outwards. You can bring both hands in front, fold them, and rest your chin or put your head down. Hold the position for a few seconds. Breathe deeply while performing this asana. You can do the asana in various ways according to your comfort levels.
This will release the tension from your back. You can also get relief from stress. The only caution is that, you need to refrain from doing this, if you are expecting.
Always practice asanas on an empty stomach, or after a gap of 2 hours, preceding your lunch or dinner. Try out these poses to alleviate your back pain today.
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