Yoga is a group of exercises that deals with the physical, mental and spiritual aspects of a person. Despite its many benefits, many people still can’t manage a yoga routine comfortably. For many, it is due to a tight schedule or rather the unwillingness to learn and this doesn’t stop some others to squeeze out at least 10 minutes of their time to practice some yoga poses. In the space of 10 minutes each day, you will gain the benefits yoga has to offer.
Below are 3 essential yoga poses you should practice.
1. Plank pose
To do this, start in a downward dog position and roll to the front on the balls of your feet. Your hips should be lowered down so that your shoulders are directly over your wrists and your hips are kept in line with the top of your head and shoulders. Now, contract your abs and engage your leg muscles. This pose helps to build core strength and stability in the wrists, arms, shoulders and quadriceps.
2. Seated spinal twist
Start by sitting with your legs extended while you bend your right knee up. Now, place your right foot on the outside of your left leg, then sit up straight and tall. Wrap your arms around your right knee and pull towards your chest. Once this is done, twist to the right, gently from your hips, and look over your right shoulder. Maintain the pose for some minutes and then switch sides. The seated spinal twist helps to improve posture and spinal mobility.
3. Child’s pose
From a kneeling position, touch your big toes together and sit on your heels. Then, separate both knees hip-width apart. Exhale, lay your torso down between your thighs. Now, lower your butt unto your heels and your torso directed to the floor, while your forehead makes a contact gently with the mat. Stretch your arms out in front of you, with your palms faced up to make you stretch better.
This pose helps to stretch some major parts of the body like the hips, knees, thighs, lower back, shoulders, and so on. It is also very effective in resting, stretching, and relieving the body of any stress
Generally, yoga helps to increase strength and flexibility, it gives the body more energy, and prevents injury and high stress. It also helps to elevate mood, eradicate depression and enhance the health of the heart and the circulatory system.
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