Yoga is an ancient traditional practice which benefits physical and mental health. There are thousands of postures for various body parts but due to packed schedule incorporating yoga into your busy life is difficult but surely not impossible. Dedicating 10 minutes in a day to practicing yoga reap you benefits like increased strength and flexibility, more energy, improved respiration, enhanced cardiovascular and circulatory health, improved sports performance, injury prevention, and lower stress levels.
Here are 10 poses or asanas which are quite simple and less time to consume than you think.You can build the whole schedule based on these asanas. You can progress to include more and different poses based on these postures.
1. Downward-Facing Dog (Adho Mukha Svanasana)
The Downward-Facing Dog is a foundational pose and yet a whole package deal for the upper body. This asana is essential to strengthen your spine and helps relieve pain in the upper, middle and lower back. This inversion of body benefits the circulatory and lymphatic system in the body by reversing the blood flow. The effects of gravity can be reversed by continual practice of the asana.
How To Do:
Lay down in a plank position. Then move your shoulders directly over your wrists and your hips over your knees. Curl your toes and lift your hips towards the sky. Remember to keep your spine straight and extend the back of your leg as far as your hamstrings don’t hurt. Gaze at your feet.
2. Garland Pose (Malasana)
Sitting on a chair with your back at 90 degrees for most of the day can cause back problems and limit mobility. This posture opens the muscles in the hips and thighs. It lengthens the spine and keeps your joints like pelvic and hip joints healthy.
How To Do:
Keep your feet wider than your hips and turn your toes outward. Keep your back straight and keep your gaze in a straight direction. Now try to push your hips back and lower down as you are about to sit. Try to be as straight as possible and don’t hunch your spine. If you are facing some difficulty in lowering your hips, then roll up a yoga mat or a towel and use for a support below your feet. Get your hands in prayer position near mid chest. If you push into the inner knees with your elbows, it will further open your hips.
3. Forward Bend (Uttanasana)
If you are hunched over the computer all day long then this one asana is for you. These do not require a mat or a lot of space. It calms your nervous system, stretches your spine, gluten, and hamstrings. If you need to strengthens the quadriceps and knees.
How To Do:
Keep your feet apart as wide as your hips. Start bending forward as far as your hamstrings allow. Bend your knees a little and rest your stomach on your thighs. If you are an existing practitioner then you can keep your legs straight. Many yoga experts recommend clasping hands in the back and to bring them overhead. This increases blood supply near shoulders which increases mobility.