There are many ways to boost your health and wellbeing by adopting healthier habits around the home.
For example, you could start going to bed earlier, wash your hands more often to prevent illness, or eat a healthier diet, but a particularly effective way is to incorporate some gentle yoga exercises into your daily routine.
Yoga improves your physical performance and has many benefits for mental health – fostering a mindful approach that enables you to become more emotionally resilient and helps you handle the stress of daily life more effectively.
It also has proven benefits for conditions such as anxiety and depression, while also boosting cognitive performance factors such as attention span, processing speed, executive function, and memory.
And while the ‘wellness trend’ has turned yoga into a lucrative business of gym classes, yoga mats, blocks, stools, stretching bands and more, at its essence is a simple and minimalist approach to exercise that can be done anywhere, for as long or as short a duration as you want, and often with little or no equipment.
So if you’re trying for a promotion, or could just do with a little ‘pick me up’, why not incorporate a few simple Asanas into your morning routine? Here are a few stretches and poses for those sluggish winter mornings.
Tips Before You Begin
- Don’t overdo it! Pulling a muscle or hurting yourself will set back your progress and may make you unmotivated to keep up your new routine. Start slowly, and use poses you can hold comfortably until your flexibility improves.
- Using slow movement and micro-movement by adjusting into each pose slowly will help you to improve your flexibility without injuring yourself.
- If you’re feeling lethargic, experiment with Lion’s Breath (a hard exhale, with the mouth wide open, tongue out optional)
- Faster-paced Vinyasa routines help energise and provide physical benefits, while Ashtanga promotes mindful movement and mental health benefits
- Always stay present with your breath. If taking regular, slow breaths becomes difficult, slow down your routine
- If you can’t reach a part of your body such as your toes, use a training band or a cloth to reach it
- Make sure you do your yoga in a clean and sanitary environment. Often, common household carpets can contain all manner of bugs, germs, and other nasties, and exposing yourself to them will do your health no good at all!
- Practise for at least 15 minutes to achieve optimal physical and mental health benefits
The Poses
Mountain Pose (Tadasana)
Mountain pose is one of the simplest poses in yoga, and anybody can do it. It is a simple standing pose and a great, energising posture for meditation before you start your day. You can adjust this pose according to what you need from your practice.
If you struggle with low self-esteem, doing a ‘power-stance’, with your feet slightly apart can help to boost your confidence and motivation.
Alternatively, you can keep your feet together to challenge your balance and help you to stay mindful of your posture. Keep your back straight and your shoulders and hips aligned to promote good posture and blood flow during this posture.
Cat And Cow (Marjaryasana And Bitilasana)
If you suffer from neck and back pain, particularly after a night’s sleep, this easy flow is a quick way to relieve tension in your spine and get your body moving. Cat and cow pose helps to strengthen the neck and spine and improve posture and balance, which also helps to prevent further injuries.
This pose is also a great choice for women who are menstruating or pregnant, as it helps to massage internal organs, relieve back pain, and stretch the hips. The simple, rhythmic movement of the cat and cow is soothing and repetitive, which helps to promote mindfulness and relieve emotional distress.
To perform this sequence, start on all fours with your knees hip-width apart. Simply curve your spine one way, then the other, breathing slowly in with your belly expanded, and out as you contract.
Downwards-Facing Dog
This energising pose stretches out the muscles in the backs of your legs and your shoulders, and straightens the spine. The downwards position promotes good circulation, which is excellent for improving energy levels and fighting fatigue. It also helps to strengthen the joints in the hands, wrists and fingers, which may become weaker as a result of age or activity.
To get into downwards dog, begin on all fours with your knees hip-width apart. Straighten your legs and push your hips back, so that your hands are flat on the floor and your spine is stretched out straight. Try to get your heels down on the floor – if this is difficult for you, you can just pedal your feet back and forth to stretch out the ligaments in the backs of your legs.
Dancer Pose
This pose is a little more challenging, but has many benefits for physical and mental health. This back bend challenges your sense of balance, improves posture, strengthens core and back muscles, stretches your chest and shoulders, boosts energy levels and improves attention and focus.
Balance postures also force you to stay mindful which improves emotional resilience and reduces the likelihood of injuring yourself when stretching.
For dancer pose, hold a foot in one hand, and stretch your leg backwards, using your other arm to stabilise yourself. Over time, you will be able to stretch further and balance more effectively, allowing you to get your foot higher up your back.
Are you looking for ways to get fitter and healthier from the comfort of your own home? Why not try out our range of simple yoga poses for beginners?
