{Part 2} 5 Yoga Poses to practice without looking stupid

I will cover easy postures that can be incorporated and aid from the previous blog. These poses will help with flexibility and are helpful stretches to include in your daily routine.

Please be aware of your body’s needs and current limitation to avoid any injuries.  Keep in mind any discomfort and always remember to breathe through these sensations because dexterity is on its way.

Breathing sequences are deep inhale and exhale, which are considered as one set of breath.

Materials: Wall and Chair

1)      CAT & COW POSE

Position: Stand facing the wall in a plank position. Hands are pressed on the wall and fingers are spread apart.

Alignment: Hands are shoulder distance apart and knuckles pressed to the wall. Eye of the elbow facing each other. Feet are hip width apart. Shoulders are away from ears.

Effort: Shoulders and eyes of the elbows stay firm. Engage leg by pulling your knee cap up to your thighs. Dome upper back by pushing the wall away and shoulders rolling in, suck stomach in and gaze at bellybutton.  Then stick butt out and pull heart forward, again while keeping hands straight and sucking the stomach in.

Benefit: Stretches the front torso, upper back, neck and lower back.

Breath:  7 Deep inhales for Cat pose into 7 deep exhales for cow pose.

2)     HIGH TO LOW PLANK / CHATURANGA

Position: Begin with elbow squeezing your side then bring forearms up to a right angle and palms facing forward. Now step toward the wall and press hands to the wall. Keep the hands planted on the wall with the elbow bent  and step feet back about a foot until the arms are straight.

Alignment: Hands are below armpit at 90 degree or right angle. Feet together, gaze forward and shoulder rolled back.

Effort: press knuckle on the wall and bend elbow at right angle. Shoulders are rolled back and stay back. Core and legs are tightened or engaged. Elbows are always hugging the side of the body.

Benefit: Strengthens shoulders, core, and arms. Improves posture.

Breath: 7 sets of breath

3)      SHOULDER STRETCH

        

Position: Imagine hugging the wall, hands are wide apart and cheeks are pressed on the wall. Palms against the wall.

Alignment: Your body looks like a capital T. Feet together.

Effort:  Begin on your right side turn, place left hand to your side then slowly turn your entire body to 90 degree or right angle. Then bring your body closer to the wall or at any point where your range of motion becomes limited and stay at that point. Listen to your body; it knows best.

Benefit: Stretches shoulders, hips and upper back.

Breath: 7 sets of breath

  

4)     SIDE STRETCH

              

    

           

Position: Right side, stand near a wall arm distance apart.  Raise left hand up toward the ceiling with palms facing the wall. Feet are in front of another. Arm that is on the wall is tightened or engaged.

Alignment: Feet stacked in front of one another. Hand that is pressing the wall and the feet is on top, shoulders height. Back straight, shoulders are rolled back. Be as relaxed as possible.

Effort:  This is a whole body movement stretch-- Right side is continuously in motion. Start by pulling your hips away from the wall; as you keep pulling, your right hand is aiming to reach the wall by your left side.  For more of a stretch, slowly and gently bend the left elbow.

Benefit:  Side, arm and hip stretch.

Breath:  7 sets of breath

5)     LIZARD /STANDING WALL TWIST

           

Position: Place a chair next to a wall and face the chair. Now place your side of your choosing against the wall, place hands on side palms pressed on hip. Place your foot closest to the wall on the chair and lean the entire leg and hip on the wall. Now slowly and gently turn your body towards the wall while keeping the bottom foot as it is. Avoid dropping the hips down by keeping hips on the same level. Then place your palms on the wall wider than shoulders for stability.

Repeat on the opposite side.

Alignment: Sides of your choosing if against the wall. Hips are square by leveling the hips. Whole front body is facing the wall and palms are pressed on the wall for balance.

Effort: It’s a twist action. Be kind and gentle with yourself.

Benefit: Stretches shoulders, torso and hips. Strengthens the legs.

Breath: 7 sets of breath

The divine in me honors the divine in you. I recognize my true essence in every soul I meet. I am you, you are me, and we are one. 

<3 Namaste <3