A home Yoga practice doesn't have to be complicated. If you are looking for a way to incorporate some Yoga poses into your daily life, look no further. These poses below can be done through out the day and with regular practice, will add to your practice on and off the mat.
Garland pose also called Malasana in Sanskrit.
Come into this posture by starting in a standing position (mountain pose) with the feel hip with apart. Place the hands at heart center. Turn the toes out slightly and bring the heels towards each other. Bend at the knees and come all the way down. If the heels lift off of the floor that is fine. You can support the heels with a blanket if you like. Hold this pose for twenty seconds at first. Work toward hold this pose for a few minutes.
If you have bad knees be careful. If you feel knee pain in this pose come out of it.
Malasana is a great pose for everyone especially if you have back problems or for pregnant women.
Use this pose all day. Instead of bending over come down in Malasana, squat to the floor when playing with the kids, or use this pose to sit at the coffee table while you sort your mail.
Supta Matsyendrasana is the Sanskrit word for Knee Down Twist pose. To do this pose, start laying on the floor. Place the arms straight out to the side, palms down, relax arms and shoulders. Lift both legs bending the knees, making the legs into a L shape. Slowly lower the legs to the side of the body keeping the legs stacked and the shoulders firmly planted. If the shoulder lifts, prop the legs with a blanket to keep shoulders on the mat. Stay in this shape for several minutes on each side.
This pose is detoxifying because it squeezes the blood out of the kidneys and liver allowing new blood to be reabsorbed. Breathing deeply adds to this effect. Supta Matsyendrasana also is a very relaxing pose. Try doing this pose before bedtime.
Vrikasana is Sanskrit name for tree pose. Start in mountain pose with hands at heart center. Pick one foot and spread the toes, really grounding the foot. Find a focal point on the floor about four or five feet in front of you. Bend the opposite foot, bend into the knee, turn the knee out to the side. Slowly lift the foot and place it on the inside of the calf muscle or for a more advanced posture bring the foot to the inner thigh. Be careful not to place the foot on the knee. If you find this pose is difficult try using a wall or a chair to hold on to. Make sure to do both sides. This balance posture can be done in the check out line at the store, while you are cooking or talking on the phone. Vrikasana helps improve balance and strengthens the legs.
Try these poses for a few weeks and notice how you feel. Do you feel more balanced? Do you feel more flexible? Most importantly, are you having fun?
