1. Chair Pose (utkatasana):
A great physical exercise that strengthens ankles, thighs, and calves. Stretches the shoulders & chest, and stimulates the diaphragm.
Steps: Begin in mountain pose. Upon inhalation, raise your arms up overhead and keep them parallel to the floor. You can also join your hands in prayer position. Upon exhalation; bend your knees keeping your thighs parallel to the floor. Let your torso lean slightly forward so that it forms a right angle with your thighs. Keep your lower back long and straight. Hold the pose for 30 seconds.
2. Dancer Pose (Natarajasana):
An effective yoga pose that improves balance, increases strength in the legs and stretches the shoulders.
Method: Stand upright on a yoga mat. Breathe in, shift your body weight to your right leg and raise your left leg toward your left hip. Make sure your left knee is bent and the left thigh is parallel to the floor. Hold the left foot with your left hand and extend your right hand in the front direction. Keep your right arm parallel to the floor. Remain in this pose for 20-30 seconds.
3. Triangle Pose (Trikonasana):
Practice this yoga asana to increase mental and physical equanimity, to improve digestion and to release stress. It is also effective in strengthening the legs.
Method: Stand tall on a yoga mat with feet hip-distance apart. Turn your right foot out and pivot your left foot inward. Keep your right foot at 90-degree angle and left foot at 45-degree angle. Also, align the right heel with the center arch of your left foot. Upon exhalation; bend your body to the right side at the hip. Make sure your waist is straight. Stretch your left arm up toward the ceiling and bring your right arm to the floor beside your right foot. If possible then grab the ankle or shin of your right foot. Twist your head to the left side and fix your gaze on the left palm. Hold this pose for 20-30 seconds.
4. Half Lord of Fish Pose (Ardha Matsyendrasana):
A classic twisting yoga posture that promotes a healthy spine, stimulates the internal organs and encourages elimination of toxic waste.
Method: Sit on a yoga mat with straight legs and arms by your side. Bend your knees, slide your left foot under your right leg and place it near the right hip. Take your right leg over your left thigh and rest your right foot on the floor. Make sure your right knee is directed towards the ceiling. Place your right hand on the floor behind your right hip and the left hand on the right thigh. Turn your body towards the right and look over your right shoulder.
5. Wide leg forward Bend (Prasarita Padottanasana):
A powerful yoga posture that stretches the hamstrings, lengthens the spine, and brings clarity and calmness to the mind.
Method: Stand tall on the floor and spread your legs 3-4 inches apart. Rest your hands on your hips. Breathe out and bend forward at the hips while keeping your torso long and strong. Extend your arms towards the floor and place your palms on the ground. Keep your arms parallel to the floor. Hold this pose for 30-60 seconds.
Fabricate a healthy body and mind with the practice of these five yoga postures and set out for an amazing life.
