Yoga has become the new buzz word, especially post the pandemic. Pranayama and meditation have been prescribed like magic pills to the world at large. It is not the amount of time, or the number of hours or even the ability of the body to do crazy postures. It is simply developing the discipline of showing up. Of being consistent. So let us today focus on 5 simple asanas and pranayama that we can all do from the comfort of our homes to help energise both our bodies and minds. Can't we all truly set aside just 10-15 mins to begin with and start a simple practice?
Supta Baddha Konasana(Reclining Bound Angle Pose)
You can place a cushion under each knee for extra support. This posture is restorative, or passive, and it allows the body to rest. This pose can soothe the nervous system, which has many physiological benefits including lowering the heart rate and aiding in digestion and sleep. It also opens up the hips, shoulders, and chest, and in doing so allows for deeper diaphragmatic breathing. For some people, this pose can also relieve tension and alleviate pain in the lower back.
- Lie down on the back in savasana,
- Place the palms on the mat,
- Inhale, bend the knees and join the feet together
- Closer to the inner thighs, knees pointing to the side wall, palms resting on the mat
- Hold for 1-2 mins, exhale and release lie down back in savasana
Janu Sirsasana, Supported (Head-to-Knee Pose, Supported)
This posture stretches the hamstring and also increases the flexibility of the hip joints. It also helps improve the disorders of the abdominal and pelvic region. For instance, disorders that include Pancreas, Kidney, and Adrenal Gland. Hold for 1 min on each side and then repeat twice.
Steps to get into the pose
- Sit in Dandasana Core active, spine long, knee caps lifted, strong quadriceps, toes pulled towards the hips
- Bend the right knee and press the right foot flat along the left inner thigh, allow the knee to rest on the mat.
- Inhale, stretch the arms up
- Exhale, fold forward keeping the chin up and spine long and reach for your left foot
- Inhale, lift the chest and chin and extend the spine
- Exhale, fold completely bringing the forehead to the knee. Keep the shoulders relaxed and elbows bent
- Hold for 10 breaths
- Inhale, extend arms forward and come up with a long spine
- Exhale, release arms by the side
- Repeat the same thing on the other side to finish.
Paschimottanasana, Supported (Seated Forward Bend, Supported)
This posture stretches the hamstring and the entire posterior chain of the body, also increases the flexibility of the hip joints. It helps improve the disorders of the abdominal and pelvic region. Hold for 1 min and then repeat twice