Finding time for a regular and consistent exercise routine is a priority for most. However, some of us are also constrained by other pressing matters — long hours at the office, children to take care of, etc. The stress from such busy schedules will eventually get to you mentally and physically.
We’ve picked out 5 essential yoga poses that you can do for 15 minutes at home whenever you get a little break. All you’ll need is a yoga mat. Take the time to stretch out your tired body, calm your mind, focus on your breathing, and rejuvenate yourself. Most of these poses can also help relief minor aches and pain. It might help to familiarise yourself with these poses to that you’re prepared if you’re thinking of joining a yoga class or hiring a yoga instructor. Yoga classes are becoming increasingly popular and these are some of the more basic poses.
This is one of the best poses to start with as it gets you to relax completely. Kneel on your mat, touch your big toes together and sit on your heels. Separate your knees to be as wide as your hips. Bring the torso down to rest between the thighs with your forehead touching the mat. Feel your whole body lengthen by stretching your arms in front of you. This is a resting pose so stay as long as you’d like, inhaling and exhaling.
Downward facing dog gives you an amazing stretch for the entire body. This pose stretches out the hamstrings, calves, shoulders, hands and spine and it strengthens your arms and legs as well. Make sure that your fingers are spread apart and try your best to form an inverted V shape. Hold for 5 – 10 breaths. If you practice this frequently enough, you’ll feel your flexibility increase.
For those who are always hunched over at your desk, this is one of the best yoga poses for you. It opens up the chest, shoulders and neck, and strengthens your entire back, particularly the lower back that’s aching from a bad sitting posture. Keep your hands under your shoulders and make sure you are putting equal pressure on both palms. Tilt your head back and look up. Relax your shoulders. Breathe.
Bridge pose stretches your chest, neck, spine and hips, giving you greater flexibility for those parts. When your hips go up, interlock your fingers under your lower back and press your arms down. Lift your chin away from your body. Hold for 30 seconds to a minute. This pose also strengthens your back, buttocks and hamstrings.
Warrior I Pose
This is a pose that will make you feel strong and energised, even warrior-like! With consistent practise, it develops concentration, balance and groundedness. Relax your shoulders and extend your arms up, feeling the stretch. Sink into the post so that your front leg forms a 90-degree angle. Stand strong. Lift your chin and look up.
And when you’re ready for more, check out one of Kaodim’s yoga instructors in Malaysia for either a personal session or to join a group yoga class. It’s definitely a worthwhile investment for your mind and body.