Yoga Poses You Can Do Every Day
Yoga is an extremely beneficial and therapeutic practice that can help improve your health and well-being. By taking the time to participate in Lake Country Physical Therapy’s Zoe~nergy Program, you can take the first steps to living a healthier lifestyle. Try these simple at yoga poses to maintain your strength and flexibility. These beginner poses are simple to learn; so roll out your mat and let’s get started!
Sit in the Stillness and Follow Your Breath
Sit on the floor in a crossed-legged position with your hips higher than your knees. Relax your hands in your lap, sit as tall as possible, close your eyes and deeply inhale and exhale through your nose 3 times. Sitting in the stillness. Notice what you feel in your body.
Gentle Warm Up While Sitting
Reach both arms up overhead, exhale as you raise your arms and inhale as you lower the arms for 10 to 15-breaths. Notice what you feel in your body. Reach both arms up overhead, inhale as you raise your arms up overhead and exhale as you lower your arms for 10- 15 breaths. Sit quietly and notice what you feel in your body without judging.
Focusing on what you are doing with your body and what you feel in your body helps to quiet the mind. Yoga is about the silencing of the mind, the peace of mind and quieting of the ruminating thoughts.
Giving yourself the time to properly warm up can have lasting benefits on how effective your yoga session is.
Yoga Poses
Downward Facing Dog – This pose strengthens and stretches the entire body. Start by squatting to the floor and positioning your body on all fours. Next, walk your hands out so they’re positioned further out than your shoulders. Keep your elbows straight and lift your hips up towards the ceiling and back towards your heels. If your hamstrings are tight, keep your knees slightly bent. If you feel comfortable, try to straighten your legs while keeping your hips up. Hold this position firm for five to eight breaths before letting the position go and dropping to your knees to the floor and rest your belly on your thighs.
Tree – You may recognize this position if you have seen others do yoga before. Please avoid performing this pose in socks or on a slippery floor or when wearing high-heeled shoes. Please also be sure to do this near a very stable object to help you recover your loss of balance. This position helps to improve your balance. Start by standing tall with your feet together. If you are a beginner, raise your left foot along your lower leg keeping your toes on the floor. As you feel more confident and notice improvement in your balance, place the bottom of your foot along your right inner calf. Gradually progress to placing your foot at the knee joint and
Warrior I – This pose helps to strengthen your core while stretching out your hips and thighs. To get into this position, start by standing tall at the end of your mat, facing the front of your mat. Take a substantial step forward with your right leg, allowing the knee to bend into a lunge pose. Make sure to keep your right knee over your right ankle. Next, turn your left foot out on a slight angle. Last, press your hands together and raise them over your head while looking straight ahead. Hold this pose for eight to ten breaths, then step your feet together and switch sides.
Warrior II – This position builds on warrior I position. Start in the same initial lunge pose as warrior I. Next, you’ll turn your torso to the left side while keeping it even with your hips. Imagine standing between the glass of an open sliding glass door. Stretch your arms out so they’re in a straight line and look towards your right hand. Hold this pose for eight to ten breaths before returning to a standing position and switching sides.
At Lake Country Physical Therapy and