Yoga is a group of exercises that connects the body with the mind and it has numerous benefits, which includes improved digestion and improved strength and flexibility. It also helps to reduce the risk of depression and curb stress. Start yoga routine gently by warming up your body and doing simple stretching exercises before you go into yoga proper, as this will help to reduce the risk of minor injuries. Not everyone can perform the tough yoga exercises, like pregnant women or those with a disability or any health defect. In this case, they can easily opt for the gentle yoga exercises and below are some of them.
1. The breathing exercise
This yoga exercise is also known as the pranayama. To do this, sit with your back straight,or lie on the floor, with your body relaxed. Empty your mind and be conscious of how you breathe. Inhale and exhale the breath usually follows this pattern: 7 seconds inhalation- 1 retention- 7 exhalation- 1 retention. Repeat again. This exercise doesn’t only relax the body, but also cure some problems like bloating, heart burn, indigestion and asthma.
2. One-legged wind release pose
This pose is a very gentle stretch for the muscles and it works effectively in reducing back pain and aches that may arise from stiff or weak muscles, especially in aged people. To do this, get into a sleeping position on a mat bend your knees and keep your feet flat on the floor. Now, pull your right thigh toward your chest and straighten the other leg on the floor, with your foot relaxed. With your pelvis and right buttock on the floor, breathe deeply to relax your muscles and repeat on the other side.
3. Seated forward bend in a chair
This pose helps to reduce the risk of heart disease and also help in effective blood circulation. To do this, sit on a chair, with your knees together and feet flat on the floor. Inhale, then exhale while you bend forward, and bend your back forward. Hang your arms by your side, and hold on for a few seconds, before returning to the starting position.
4. Chair pose
This pose helps to keep the heart healthy and also improve its functions. Stand upright and inhale while you swing your arms to the side and above the head, with your palms facing inward. Exhale and bend your knees, then form a 90-degree angle with your torso and the top of your thighs. Maintain this position for 60 seconds and stand again while inhaling. Exhale, and lower your arms down.
You can always opt for any of the gentle yoga poses if you can’t do the tough ones.
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