Whether you’re new or a pro, these poses are perfect for a little bit of self- care. All you need is a yoga mat, workout clothes and a positive mindset. Namaste!
When you’re stressed out, try… the Downward Dog (Adho Mukha Svanasana)
This strengthening pose will bring oxygenated blood to your whole body, making you feel more energised.
1. Kneel on the mat with your hands shoulder-width and knees hip-width apart.
2. Press your hands firmly onto the mat.
3. Plant your toes on the ground and push your body up, away from the mat. Think of it as making your body an inverted “V”.
4. Press through your hands and heels gently towards the floor to feel the stretch.
When you have menstrual cramps, try… the Bound Angle (Baddha Konasana)
This hip-opener improves blood circulation to the uterus and boosts overall reproductive health.
1. Sit up straight and bend your knees to press the soles of your feet together.
2. Hold your feet with your hands.
3. Gently press your thighs and knees down.
4. Hinge your torso forward and inhale deeply to lengthen your spine.
5. Relax your head and shoulders and breathe deeply to feel the stretch.
When you have neck and shoulder aches, try… the Eagle Pose (Garudasana)
Want to undo the damage of a desk job? This pose helps to relieve tension from both the upper and lower halves of your body.
1. Stand straight with knees slightly bent.
2. Shift your weight onto your left foot and cross your right thigh over your left.
3. Hook your right foot behind the back of your left calf.
4. Cross your left elbow over your right and bring your palms together.
5. “Sitting down” as low as you can, lift your elbows as high as possible. You should feel the stretch in your shoulder blades, hips, and ankles.
MASTER YOUR HEADSTAND (in one week)!
You can achieve the king of yoga poses in a week if you have some fitness experience and a focused mindset, says Adeline Tan, a yoga instructor at Yoga Kalari.
Tip: use a wall for additional support.
1. Kneel on the mat on all fours, with your forearms shoulder-width apart on the mat and the knees hip-width apart for a firm foundation. Keep your elbows locked and intertwine fingers together.
2. Bend forward and bring the top of your head towards the mat. Cup the crown of your head so the back of your head rests at the bases of your thumbs. Your weight should be on your forearms, not on your head.
3. Lift your hips and press your hands and forearms onto the ground.
4. Slowly walk forward to stack your hips directly over your shoulders.
5. Bend your knees and draw one knee in, slowly lifting the foot.
6. Without kicking your other leg, use your core to lift it up. Keep both legs straight and raise them towards the ceiling.
Yoga... with a twist!
There are many types of yoga classes available. Here are some that might tickle your fancy.
Also known as anti-gravity yoga, you’ll basically be doing the poses while suspended mid-air with the help of a hammock. It also makes for really pretty and impressive Instagram pictures.
Harry Potter Yoga
Can someone say ‘accio, yoga mat’? Originated by two sisters (who are also certiﬁed yoga instructors) from Texas, you’ll be wielding a wand in this yoga class and getting into poses like Downward Fluffy, Reverse Wizards and Slytherin Cobra pose.
With doga, you get to bring your precious pooch with you to yoga class. There are two different variations to this: one where you help your dog get into some yoga poses, and the other one where you incorporate your doggo into your Downward Dog. Either way, it’s a good bonding sesh with your best furry pal!
So this is more of a novelty yoga class than an actual long-term ﬁtness plan, but it’s still worth a try. You’ll have to balance a beer bottle while stretching yourself out, and yes, you’re allowed sips at regular intervals.
Laughter is said to reduce stress, which is also one of the beneﬁts of yoga – so why not combine the two? While it might sound funny (pun fully intended), the purported beneﬁts of laughter yoga include better breathing, an improved mood, and a clearer mind.
SUP stands for stand up paddleboard. Instead of doing yoga on a ground surface, you’re balancing on a paddleboard that’s ﬂoating in a body of water somewhere. Just be prepared to get wet if you lose your balance.