If wedding stress has taken over we have a solution! Yoga is a great way to clear the mind and tone the body at the same time. We have five simple poses that will leave you relaxed, refreshed and toned.
1. Triangle
How to do it: Stand with your legs approximately three feet apart and turn your right foot to the right. Raise your arms so they’re parallel to the floor, palms down. Exhale and tip your upper body toward your right foot, bending from your hips and reaching toward the wall in front of your right foot. When you feel a good stretch, place your right hand on your shin and your left hand up in the air, twisting your torso toward the ceiling. Take five deep, relaxing breaths and on your last inhale, press your feet firmly into the floor to lift your upper body up. Repeat on the other side.
Benefits: Helps relieve stress and improves digestion. Stretches and strengthens the thighs, knees, and ankles.
2. Locust
How to do it: Lay on your stomach with your arms by your sides, palms up. Exhale and lift your head, chest, arms, and legs off your mat so you’re resting on your lower ribs, stomach, and pelvis. Squeeze your butt muscles and lengthen your legs, keeping your big toes turned toward each other. Be sure to keep the back of your neck lengthened to keep the nervous system at ease and your legs only hips’ width apart. Stay this way for 30 seconds to one minute, then exhale and release.
Benefits: Helps relieve stress and improves posture. Strengthens the muscles of the spine, buttocks, and backs of the arms and legs.
3. Reclining Side Twist
How to do it: Lie on your back and draw your right knee into your chest, then cross your knee over your body toward the floor on your left side. Allow your right arm and shoulder to relax and release. Repeat on the left side.
Benefits: Improves breathing. Reclining Twist offers an opportunity to feel the power of wringing out the body from its core.
4. Seated Forward Bend
How to do it: Sit with your legs stretched out in front of you. Inhale and reach your arms above your head, exhale and reach your hands toward your feet, bending at your hips. Feel free to bend your knees if your hamstrings feel tight or you have lower back problems. Take long, deep breaths and sigh audibly at least three times, which helps release any pent-up tension.
Benefits: Calms the brain and helps relieve stress and mild depression. Stretches the spine, shoulders, hamstrings and soothes headache, anxiety and reduces fatigue.
5. Legs -Up-the-Wall
How to do it: Begin by sitting close to the wall with one side of your body against it. Come down to your elbows and exhale while swinging your legs up the wall and relaxing your lower back onto the ground {for more support add one or two blankets under your lower back}. Your head and shoulders should also be resting on the floor. Enjoy at least three minutes of deep belly breathing while the blood returns to your heart and brain. Bonus: An inversion like this will bring healthy color to your cheeks. When you’re done, gently turn to your side and lower your legs. Stay on your side for a few breaths, then sit up.
Benefits: Relieves tired or cramped legs and feet. Gently stretches the back legs, front torso, and the back of the neck.
Photos courtesy of yogaspot.com, yogawithintention.blogspot.com, ayurvedayogatours.com, mendonpond.wordpress.com, and gaiam.com.
