The practice of yoga can be beneficial for your physical and mental health. Before International Yoga Day, Indian celebrity coach Anshuka bywani shared a list of yoga poses that can be made anywhere.
Do you want to solve the problems to extend hips and digestion? You can find very useful yoga, without having to do a lot of twists and turns, turn or fold your body to make complex poses. There are also beginner yoga poses that can present this old practice to you and support your health. From the perspective of International Yoga Day on June 21, the famous Yoga coach Anshuka bywani shared five simple yoga poses that can be made at your workplace, at home or outside. You can also choose the right time to make these asanas. Everything you need is a padded yoga carpet.
5 yoga poses for good health
“It is the month of yoga … So let’s talk about these super simple asanas that I swear you can do anywhere anywhere,” explains Anshuka bywani in an Instagram post on June 11. Let’s see his suggestions:
1. Baddha Konasana (Pose of butterfly)
Also known as “Titli Asana”, this pose implies resuming your feet near the area of the basin, giving the appearance of a butterfly beating its wings. “My go-to for the opening of tight hips and the landing of my energy,” explains the Yoga expert.
How to make a butterfly installation?
- Sit on your yoga carpet and straighten your spine with your stretched legs.
- Fold your knees like a butterfly.
- Take your feet near your pool area and join them together while tightening your hands.
- Breathe and go out, as you press your thighs and knees down.
- Then start beat your two legs from top to bottom, just like a butterfly, for 10 breaths.
- Stretch your legs to return to the first step.
2. Anjaneyasana (Low slot)
Anjaneyasana or the laying of moon crescent implies a deep stretch of hips and legs. Anshuka bywani calls him a “powerful heart opener and stretching of the hip flexor, which is particularly great if you sit a lot”.
How to perform a weak slit?
- Take your right foot forward and your direct left leg backwards.
- Make sure your left knee reaches near the ground while your right remains above your right ankle.
- Engage your nucleus, keep your right spine and relax your shoulders.
- Expect forward and stand with your arms raised above your head. Your palms should face.
- Hold this installation for 5 to 10 breaths then move on the other side.
3. Ardha Matsyyrassana (half-node of fish)
Ardha Matsyendrasana is one of the twisted yoga poses. “The torsion. This is incredible for digestion and vertebral health, ”explains the expert.
How to do the half-fisherman of the fish?
- To make one of the simple yoga poses, sit on the ground with your two stretched legs.
- Fold your knees and keep your feet flat on the yoga carpet.
- Put your left foot under your right leg. Keep your left leg folded and the sole of your foot on the ground.
- Take your right foot on your left leg and put it on the floor with your right knee pointing upwards.
- Inspire by straightening your spine.
- Exhale by twisting your chest on the right. Keep your left elbow outside your right knee.
- Take the help of your right hand to support your weight behind you, but keep your right spine.
- Hold this pose for about 20 seconds.
- To release, relax the twist and return to the starting position.
4. Malasana (Garland poses)
The name of this installation comes from two words Sanskrit: Mala (garland or necklace) and Asana, which means posing. “Deeply detoxifying, this pose supports digestion and releases the lower back,” explains Anshuka bywani.
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How to make Garland poses?
- Stay at the top of your yoga carpet with your feet at the width of the hip.
- Fold your knees and lower your body to make a deep squat.
- Join your hands in the center of the heart, and with the help of your elbows, press your knee to the outside.
- Hold the installation for 10 breaths and feel a stretch in your hips and hips while making one of the simple yoga poses.
Consult your article on simple yoga poses here
5. Kapotasana (pigeon installation)
This is one of the front bending yoga poses. “This is quite to abandon the tension stored in the hips,” explains the expert.
How to pigeon pigeon?
- Go on all fours like a dog and place your hands in front of you on the yoga carpet.
- Get your right leg on the floor and take your right knee at the back of your right wrist.
- Take your right leg on the carpet and keep your right right as it reaches the carpet.
- Take your right knee to the outside to keep it away from your hips.
- Lower your straight buttocks to the ground.
- Keep your hands under your shoulders, press your palms, look forward and feel stretching.
- Breathe deeply and when you expire, lower your chest on your right leg. Stretch your arms in front of you, but bend your elbows a little.
- Put your forehead on a yoga block, keep your shoulders away from your ears, then relax.
- Hold this installation for about 10 to 15 breaths and then repeat on the other side.
After doing these simple yoga poses, relax like Anshuka bywani by making Shavasana, also known as the Corpse Pose. Just lie down on your back. Keep your legs a little separate and your arms are relaxed by your side. Keep your eyes closed to relax.
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