A combination of cold temperatures and coronavirus quarantining may have you feeling helpless when it comes to staying active this winter. However, yoga is a great way to reclaim your fitness desires while improving balance and peace of mind.
Listed below are five beginner level yoga poses that can be practiced indoors and give yoga practitioners of all skill levels a way to remain active this winter.
Tree pose
Stand with your feet together and arms by your sides. Bend your right knee and place the sole of your right foot on the inside of your left thigh. If flexibility allows, the right foot may be placed higher on the left thigh. If unable to reach the thigh, the sole of the right foot may be placed lower on the left leg.
While balancing this position, bring your hands together above your head, or to center mass and root your position through the right foot and into the ground.
Upon holding this position for your desired time restraints, repeat on the opposite side.
A photo demonstration of the tree pose may be viewed here:
https://www.shape-able.com/wp-content/uploads/How-to-do-Tree-Pose.jpg
Seated forward bend
Sit in an upright position with your legs extended in front of your body at a 45 degree angle.
Gently rock back and forth with eyes closed, rooting your body to the ground below.
Upon inhaling, extend your fingertips outward toward your feet and use core muscles to extend until maximum reach is achieved.
If flexibility allows, place hands flat on the ground in front of you and your forehead flush with the surface below. It’s important not to over-extend in this position. Only reach your head to the ground if your hands are able to extend beyond your feet.
Hold this position for your desired time restraints, and when ready roll the body back to an upright position slowly while exhaling.
A photo demonstration of the seated forward bend may be viewed here:
https://i.ytimg.com/vi/Xn1wigQSrmI/maxresdefault.jpg
Cat and cow / tabletop
Starting on all fours in the tabletop position, ensure that your hands are placed directly below your shoulder blades and knees are below your hips.
To begin moving into cow pose, begin by inhaling and dropping your stomach towards the yoga mat or ground. Lift your chin and chest and engage core muscles.
While holding the cow pose, keep your eyes focused towards the center and head straight forward.
When ready to exhale, the cat pose may be started.
Moving from cow pose, drop the head and neck while lifting through the spine.
Keep your shoulders engaged and a tight core underneath.
The cat and cow position may be repeated in repetition, paying close attention to the breath and moving positions with each inhale and exhale accordingly.
A photo demonstration of the cat and cow pose may be viewed here:
Bow pose
Start by lying on your abdomen. While inhaling, bend your knees and reach your arms back to your ankles.
If flexibility does not allow you to reach your ankles, simply move your arms as far down your sides as possible. With practice, you will increase depth and be able to reach your ankles.
Pulling your feet toward your back and raising your chest, keep your eyes straight forward and engage your core muscles.
When ready to exhale, slowly lower your feet back to the ground behind you and lower your chest and head to the ground.
Repeat this motion three to five times aligning the pose with your inhale and exhale.
A photo demonstration of the bow pose may be viewed here:
https://cdn.lifehack.org/wp-content/uploads/2018/08/yoga-bow-pose.jpg
Cobra
Start by lying flat on your abdomen with the palms of your hands flat on the yoga mat or floor beneath you.
Engage your core and leg muscles while pressing your fingertips into the ground beneath you and slowly rise up upon inhaling. Bring your chest and shoulders to a comfortable upright position with your eyes straight forward.
Upon exhaling, lower the chest back to the surface beneath you and disengage core muscles.
This pose may be repeated in three to five repetitions focusing the lifting and lowering of the upper body in conjunction with inhaling and exhaling the breath.
A photo demonstration of the cobra pose may be found here:
https://www.cbc.ca/stevenandchris/content/images/cobra-pose.jpg
