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Awaken And Move With These 5 Yoga Poses

2017-06-05

Sure, yoga improves your fitness ability, but it also stimulates your mental state, which enhances your overall well-being.

Rejuvenate the mind, body, and spirit with this sequence of poses. This series of poses is meant to prepare your body to awaken and move!

Pose 1: Wide Legged Forward Bend (Prasarita Padottanasana)

Wide Legged Forward Bend (Prasarita Padottanasana)

Benefits:

• Stretches the posterior chain including the back of the legs and spine

• Calms the mind

• Relieves low back pain by creating length through the spine

How to perform pose: From a standing position take your feet about 4 feet apart. Turn your toes so your feet are parallel to each other and pointing straight forward. Folding forward from the torso, maintain a long straight spine. Drop the crown of your head towards the floor while spreading your fingers wide and grounding down through your palms onto the mat.

Pose 2: Upward Facing Dog (Urdhva Mukha Svanasana)

Upward Facing Dog (Urdhva Mukha Svanasana)

Benefits:

• Improves posture

• Strengthens the spine, arms, wrists, and buttocks

• Stretches chest, shoulders, and abdomen

• Stimulates abdominal organs and opens the lungs

How to perform pose: Lie prone on the floor and stretch your legs straight back with tops of feet on the floor. Inhale and press your hands firmly onto the floor, straightening through your arms simultaneously lifting your torso up, and lift your legs a few inches off the floor. Keep the thighs firm and slightly turned inward as well as the arms firm and turned out so the elbow crease faces forward. Secure shoulder blades on the back and lift through the ribs and collar bones.

Pose 3: Downward Facing Dog (Adho Mukha Svanasana)

Downward Facing Dog (Adho Mukha Svanasana)

Benefits:

• Improves digestion, relieves headaches, back pain, and fatigue

• Strengthens the arms and legs

• Stretches the shoulders, hamstrings, calves, arches, and hands

• Energizes the body and calms the brain

How to perform pose: Place your hands shoulder width apart while spreading your fingers wide. Press firmly through your palms and knuckles as you exhale. Tuck your toes as you reach your pelvis up toward the ceiling. Gently begin to straighten your legs, but do not lock the knees. Push the floor away from you as you lengthen your arms and spine. Activate the quads while drawing your chest towards your thighs then align your ears with your arms. Your body will be in the shape of an A.

Pose 4: One-Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana)

One-Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana)

Benefits:

• Improves balance and opens the hips

• Strengthens the arms and the standing leg

• Stretches the posterior chain including hamstrings and calves

How to perform pose: While in downward facing dog, Inhale, and slowly raise your straight leg toward the sky using the quadricep muscle. If you kick up your foot too quickly, you may lose balance. Flex at the ankle reaching your heel towards the sky while continuing to create length through the calf muscle. The opposite foot is rooted onto the mat.

Pose 5: Warrior II (Virabhadrasana II)

Warrior II (Virabhadrasana II)

Benefits:

• Improves balance, stability, stamina, and circulation

• Strengthens legs, ankles, feet, and shoulders

• Stretches your hips, groin, and chest

How to perform pose: Bend your front knee to 90 degrees and stack knee over your ankle. Spin your back foot flat to line up with the back edge of the mat. Right and left heel will be aligned. Press through the outer edges of your back foot and lift the inner arch. As you lift your chest up to create length through the spine, draw your tailbone under your body. Open your arms up wide with fingertips pointing directly in front and behind you. Set your gaze over your middle finger of your front hand.

What is your favorite yoga pose? Share below in the comment section.