New Delhi: It’s needless to reiterate the significance of Yoga. If you haven’t joined the roar, itâ€™s time for you now!
Now, if youâ€™re nodding your head sideways and cribbing you donâ€™t really have the time to spread the mat and do the asanas, we are here to help you out.
The modern lifestyle leaves us with little time to go beyond the daily affairs and health is the greatest aspect of your life which gets left behind.
So, here are a few yoga tips on the go, anytime, anywhere.
Upa is a simple yet powerful style of yoga that activates the joints, muscles and energy system and incorporates pranayams.
Based on a sophisticated understanding of the body’s mechanics, Upa Yoga dispels inertia in the body’s energy and brings ease to the whole system.
Seated Mountain Pose
Close your eyes, and focus on your breath. Sit up straight. With palms facing up, rest your hands at your sides or on your legs. Push the shoulders down and feel yourself lengthening from the crown of your head.
If you wish, exhale, and tilt your head to the left to feel a stretch in your neck and trapezoid. Inhale, bring your head back to center and exhale to tilt your head to the right.
Seated Sun Salutations (Surya Namaskar)
Inhale to bring your arms up as high as you can get them. Exhale and bring hands to prayer position. Let your arms come to your side.
Inhale, and with a straight back lean forward at the waist into a Forward Fold. Exhale to let the head and arms relax. Inhale while returning to a sitting up position and sliding your arms along your sides and into the air. Exhale to prayer position.
That is one Seated Sun Salutation. Perform as many as you feel comfortable doing.
Crescent Moon Pose (Ardha Chandrasana)
Sitting straight up, inhale to bring your hands above your head and grab your right wrist. If you donâ€™t have enough space, hold on to your right elbow and fold your arms. Exhale while leaning to the left from your rib cage.
Make sure your hips stay level and only lean as far as is comfortable for you. You should feel the stretch along your obliques. Hold here for a few breaths and then on your inhale return to center. Exhale, and lean to the other side.
Seated Cobra Pose (Bhujangasana)
Lean forward slightly from the back of your seat and stick your chest out. Place your hands on your knees. Inhale and lift the heart while raising your chin and looking at the ceiling. Keep your shoulders away from your ears.
You should feel a stretch in your chest and spine. Hold here for a few breaths. Release with an inhalation.
Pigeon Pose (Eka Pada Rajakapotasana)
Lift your right leg and place your right ankle onto your left knee. Your shin should be parallel with the dashboard. Flex the foot of your right leg to protect your knee.
Exhale as you hinge forward with a straight back. You should feel a stretch in your hips, outer thighs, and in your lower back. Breathe and try to relax in this position. Be sure to reverse sides.