10 yoga poses you should do every day
Ler versão PT (read PT version)
The benefits of yoga are already known to all of us and there are no doubts about the improvements that a yoga practice can bring. It's not always easy to get to yoga classes, as we always have something else to do, but guess what? You can do it in the comfort of your own home, or even in the office! Sometimes we are also afraid of not doing the poses correctly, of not choosing the most appropriate for our body or even of worsening old problems. So, I decided to share the poses that should be practiced daily, in general, to achieve a great sensation of wellbeing at the level of the physical body, mind and spirit.
This is the perfect way to wake up the entire spine, specially in the morning, after it’s been resting for a solid hours (hopefully!). Start on your hands and knees in a neutral pose. From there, breathe out, arch your spine up and look down at your thighs. Breathe in, bring your spine back to neutral and then look up while dropping your belly. Repeat this four times (minimum).
Downward dog stretches out the back, legs and arms. It’s more intense than cat-cow, but it’s another great way to wake up the whole body. Start on all four with a flat, neutral spine. From there, tuck your toes, lift your hips, bring your ears between your arms and look down at your thighs. Bring your heels toward the ground, and pedal your feet to wake up your hamstrings and calves. Hold this for three breaths before coming back down to your hands and knees.
Get up and stay in a stable position with your big toes touching. Spread out all your toes, creating a solid base. You can separate your heels slightly if your ankles are knocking together uncomfortably. Then let your feet and calves root down into the floor, maintain the natural curves of your spine and tone your belly, drawing it in slightly. Let your arms hand naturally, your neck is long and the crown of your head rises toward the ceiling, but your chin is neither tucked down nor lifted up. Take 5 to 10 deep breaths while you hold yourself in this position.
Stand in the previous position, then shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle. Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together. Simply breathe.
Standing Forward Fold
When you’ve been sitting all morning, a standing forward fold is a great way to stretch your legs and back. Start by standing upright and dropping your shoulders. Slowly start to hinge forward, but don’t worry about touching your toes. If that’s not happening, bend your knees. Then come up slowly, one vertebrae at a time, making sure to bring your head and neck up last.
This is a strong and energizing pose that will get you through your day! Start in a low lunge position, with one foot forward and the other behind, with your back toes tucked. Plant your back heel on the ground and cartwheel your arms up, bending your front knee and extending your arms. Make sure your front heel is lined up with center of your back foot and take your gaze forward. Hold this for three breaths before cartwheeling your arms back down to a low lunge position.
Lie on the floor/bed with your belly facing up. Get your hips as close to the wall as possible, and stretch your legs up the wall. Relax your body, simply breathe, and hold position for 5 min.
Lie comfortably on the floor . Ben your knees in to your chest and separate the feet and knees wide, holding on to the outer edges of the feet. Stack your ankles over your knees, bringing the shins perpendicular to the floor. Lengthen your tailbone down toward the mat to find the natural curve of the low back, and draw your shoulders onto your back. If it feels appropriate, you can gently rock from side to side, providing a deeper release in the inner groins. Remain in the pose for 10 full, deep breaths.
Ask your body what position it really needs today. Tune in to what feels right for you and stay there. It doesn't even need to be a conventional yoga pose, just do what you're feeling today.
Rest in Corpse Pose
Lie on your back with your legs straight and arms at your sides. Rest all your body and brain. Let your breath occur naturally and allow your body to feel heavy on the ground. From the soles of your feet up to the crown of your head, consciously release every body part, organ, and cell. Stay there as long as you want.
Don't forget that yoga is not about reaching your toes or being the most flexible you can. Yoga is to accept yourself as you are, know your limits, bring awareness to your mind and be the best version of yourself.
- stay natural & be free ॐ