Four Asanas to Practice Daily at Home

by Kiron Bhandari | May 4, 2021

When our days get busy, the first thing that usually gets cut out is our wellness routine. The great thing about yoga is that you don’t need an hour or two to have a full practice. Even 5-10 minutes a day can bring extreme benefits to your life. Here are 4 asanas that you can do to add to your day to get your practice started.

Tree Pose (Vrikshasana)

This pose cultivates balance while also bringing in focus and concentration to help keep our mind sharp and body in perfect equilibrium. It is a simple yoga pose that can help you improve balance and strengthen your legs.

How To:

  • Stand with the feet together;
  • Focus gaze at a point in front;
  • While balancing on one leg bend the other leg and place the foot as high as possible on the leg being used for balancing;
  • Raise arms above the head and interlock the fingers with the palms down and elbows straight;
  • Relax and breathe normally;
  • Hold up to two minutes.

Cobra Pose (Bhujangasana)

Backbends are extremely energizing. They open up the entire front body and help keep the spine mobile and healthy. Bhujangasana is a simple and effective backbend that can be included in your daily practice with ease. It can also help you reduce lower back pain.

How To:

  •  Lie down on the stomach with the feet together and the soles pointing to the ceiling;
  • Place the palms flat on the floor slightly outside the shoulders with the fingers together and pointing forward;
  • Position the arms so the elbows point backward and are close to the body;
  • Rest the forehead on the floor and relax the whole body;
  • Slowly raise the head, gently tilt it so the chin points forward and the back of the head is compressed;
  • Raise the neck and then the shoulders
  • Straighten the elbows, raise the trunk and arch the back;
  • Make sure the pubic bone is in contact with the floor and the navel is only an inch above the floor;
  • Hold the position for 30 seconds.

Cat-Cow Pose (Marjaryasana-Bitilasana)

The cat-cow pose helps keep the spine mobile and healthy. This posture works on all parts of the spine and releases soreness from the muscles as well. It can help you improve coordination and reduce stress.

How To:

  • Kneel on the floor with the knees together;
  • Bring the big toes together and separate the heels;
  • Lower the buttocks on to the soles of the feet;
  • Now raise the buttocks and stand on the knees;
  • Lean forward and place the hands flat on the floor under the shoulders with the fingers pointing ahead;
  • Ensure that the hands are in line with the knees; and the arms and thighs perpendicular to the floor;
  • Inhale while raising the head and depressing the spine so that the back is concave;
  • Expand the abdomen and fill the lungs fully. Hold the breath for three seconds;
  • Exhale while lowering the head and stretching the spine upward;
  • At the end of the exhalation, contract the abdomen and pull in the buttocks;
  • The head will be in between the arms, facing the thighs;
  • Hold the breath outside accentuating the arch of the spine and the abdominal contraction.

Reclined Thunderbolt Pose (Supta Vajrasna)

A supine twist that helps release any tension in the spine. It’s a great way to end your yoga session as it not only relaxes the mind but also the body. It also helps improve respiratory health.

How To:

  • Kneel on the floor with the knees together;
  • Bring the big toes together and separate the heels;
  • Lower the buttocks on to the soles of the feet;
  • Slowly bend back, taking support of the right elbow and then of the left;
  • Bring the top of the head to the floor, arching the back;
  • Once balanced in this position, place the hands on the thighs;
  • Close the eyes and relax the body, taking deep and slow rhythmic breaths.
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