Some people aren’t flexible because of genetics, the weather outside, age and gender. Men and older people tend to be less flexible than the young and females. But that doesn’t mean you should rule out yoga. Here are some yoga poses which will help you feel calmer, sleep better and even get more flexible.
1. Mountain pose (Tadasana)
This pose is one of simple and purest yoga poses.
How to do it: Stand up straight on the floor. Keep the back and head straight. Look forward. Hands relax along the body. Breathe gently.
Modification: If you have a difficulty standing, lay on the back with the soles of your feet pressed up against a wall. You’ll feel better and feel like you’re standing on the floor, but your lower back will get a slight stretch.
2. Child’s Pose (Balasana)
This is the best pose to heal lesions in all the movements of yoga. It is reminiscent of the fetal pose of each person while in the womb. Balasana will help your mind and muscles relax after a stressful and tiring day.
How to do it: Sit on the heel, put the body forward. Place your head on the floor. Reach your hands forward, palms facing down. Breathe to relax more deeply.
Modification: If your head doesn’t reach the floor you can use a block or pillow to rest it on.
3. Downward-Facing Dog (Adho Mukha Svanasana)
This exercise helps promote blood circulation to the brain, head, neck, fingers and heel. It also helps hands and joints healthy, reduce the amount of fat in the legs and arms. In addition, this pose increases the resilience, memory and creativity.
How to do it:
– Lie down upside, loosen the legs, two elbow bent, palms facing down.
– Bend your knees and raise your hips until legs straight, arms stretched forward.
– Lower the shoulder and the chest down, two feet touch the floor. Try to push forward, keep hands and legs straight. Hold this pose for 5-6 rhythm. Breathe evenly. Modification: For beginners, you can bend your knees to keep the spine long and move some of the body’s weight into the legs.
Corpse pose (Savasana) can practice any time, even the time that the practices of asanas should not, such as during the illness, menstrual periods or pregnancy. In this pose, the body remains completely motionless, and be “recharged” with cosmic energy (pranic energy). Location and attention gradually out of the body and the world around them to be attracted to the deep state of inner calm. The body and mind together achieve a perfect blissful rest.
How to do it: Close your eyes and attempt to just relax the body while lying flat on your back. Lie with your legs about hip-width apart and rest the arms at about a 45 degree angle to the torso, palms facing up. Allow your limbs to completely relax.
Trainer tip: If you need more space for the lower back, you can place a folded blanket under the knees, which will help to lengthen the lower back. If you’re feeling stressed, placing blankets over the pelvis can help relax the body and the mind.