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YOGA IS FOR EVERYONE!

By A. Jafri
Tue, 06, 20

In light of World Day for Yoga, celebrated on June 21st, let’s roll out our yoga mat and discover what has hooked yoga practitioners around the globefor thousands of years…

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Whether you are young or old, overweight or fit, yoga has the power to calm the mind and strengthen the body. Don’t be intimidated by yoga terminology, fancy yoga studios and complicated poses, yoga is for everyone.The building blocks of yoga are poses and we’ve compiled a basic few to learn as you build a regular yoga practice. In light of World Day for Yoga, celebrated on June 21st, let’s roll out our yoga mat and discover what has hooked yoga practitioners around the globefor thousands of years…

Important note: Move slowly through each pose, remembering to breathe as you move. Pause after any pose you find challenging, especially if you are short of breath, and start again when your breathing returns to normal. The idea is to hold each pose for a few, slow breaths before moving on to the next one.

Child’s pose: This calming pose is a good default pause position. You can use child’s pose to rest and refocus before continuing to your next pose. It gently stretches your lower back, hips, thighs, knees and ankles and relaxes your spine, shoulders and neck.

Kneel on your hands and knees, with your hands in front of your shoulders and your knees about hip width apart, or wider if that is more comfortable and your big toes touching. As you exhale, lower your hips toward your heels as your torso rests on your thighs, or between your thighs, and your head rests on the floor or a block or cushion. Rest your arms alongside the thighs, palms facing up. Release the muscles around the spine and hips and take several slow breaths.

Cat-cow pose: Begin with your hands and knees on the floor. Make sure your knees are under your hips, and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. Inhale deeply. On the exhale, round your spine up towards the ceiling, and imagine you're pulling your belly button up towards your spine, really engaging your abs. Tuck your chin towards your chest, and let your neck release. This is your cat-like shape.

On your inhale, arch your back, let your belly relax and go loose. Lift your head and tailbone up towards the sky – without putting any unnecessary pressure on your neck. This is the Cow portion of the pose. Continue flowing back and forth from Cat Pose to Cow Pose, and connect your breath to each movement –inhale for Cow Pose and exhale on Cat Pose. Repeat for at least 10 rounds, or until your spine is warmed up.

Downward-facing Dog: This pose strengthens the arms, shoulders and back while stretching the hamstrings, calves and arches of your feet. It can also help relieve back pain.

Kneel on your hands and knees, with your hands in front of your shoulders and your knees about hip width apart, or wider if that is more comfortable and your big toes touching. As you exhale, lower your buttocks toward your heels as your torso rests on your thighs, or between your thighs, and your head rests on the floor or a block or cushion. Rest your arms alongside the thighs, palms facing up. Release the muscles around the spine and hips and take several slow breaths.

Plank: A commonly seen exercise, plank helps build strength in the core, shoulders, arms and legs.Plank pose is good if you are looking to tone your abs and build strength in your upper body.Begin in Downward-Facing Dog pose.Inhale and shift forward until your body is in a straight line, shoulders stacked over your wrists and heels above the balls of the feet. Exhale as you press down through your forearms and hands, gazing at the floor in front of you. Imagine the back of your neck and spine lengthening. Keep breathing steadily as you hold the pose for as long as you can, engaging the core muscles by drawing your navel into the body and toward your spine. Keep your thighs lifted and your hips high, but don’t let your rear stick up too high.

Bridge: This can be whatever you need – energising, rejuvenating, or luxuriously restorative. It stretches the chest, neck, and spine.Calms the brain and helps alleviate stress and mild depression. It also helps relieves menstrual discomfort when done supported.

Lie on your back with your knees bent, feet flat, hip-width apart, heels directly below your knees. Leave your upper arms on the floor and bend your elbows alongside your ribs. Press your elbows and shoulder heads down into the mat, lift your chest, and bring your shoulder blades onto your upper back, wrapping your outer arms toward the floor. Lift your hips away from the floor, lengthen your tailbone toward the backs of your knees.

Straighten your elbows, draw your shoulder blades deeper into your upper back, keep the tops of your shoulders in line with the base of your neck.Gently pressthe back of your head into the floor. Keeping space between the back of your neck and the floor, extend out through your knees as you lift your sternum. Take a few rounds of breath here.To release, unlace your fingers and slowly lower your torso back to the floor.

Corpse: Like life, yoga classes typically end with this pose. It allows for a moment of relaxation, but some people find it difficult to stay still in this pose. You can do this anytime anywhere and sink into a relaxing, meditative state.

Lie down on your back, straighten both legs along the floor; the feet can turn out slightly. If your lower back is uncomfortable, you can place a rolled-up blanket under your knees.Your arms can rest a few inches from your body, with the backs of the hands on the floor. Make sure the shoulder blades are resting evenly on the floor. Fully release your weight into the mat and let your muscles relax, one by one. Breathe normally.