Inhale, Exhale, And Repeat
If you struggle with incorporating exercise into your daily life, yoga may be the solution to some of your problems. Yoga may be a low-stress form of exercise, but it is far from low-impact. Here are 10 reasons why you should consider trying yoga, even if it's for as little as five minutes a day.
1. Improve Strength And Balance
If you're struggling to improve your strength and don't want to start lifting weights, yoga can be a godsend. Holding a pose over time will help your muscles build strength through gentle movements. As blood circulates through your body and warms up your muscles, your body will become more supple.
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2. Improve Posture
Good posture is imperative to the practice of yoga, and some poses, such as mountain pose, are built around improving posture. Posture degrades after so much time spent bent over screens, and you'd be surprised what a difference it makes in daily life.
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3. Increase Concentration
Racing thoughts and brainfog are unfortunately all too common in today's fast-paced society. Not only does yoga offer the opportunity to unplug for a few minutes, it can also help build up focus. Emptying your mind and focusing on perfecting your poses can develop concentration for other areas of life.
4. Alleviate Back Pain
If you work a desk job, you probably suffer from some degree of back pain. Lumbar pain, in particular, can seem difficult to treat outside a physiotherapist's office. The American College of Physicians recommend yoga as one of the first steps in easing pain and improving back mobility.
5. Increase Energy
As corny as it may sound, yoga really can help you get rid of things that weigh you down with every exhale. Moving your body is one of the easiest ways to perk your brain up a little. Additionally, by de-cluttering your brain, you can let go of difficult emotions—at least for as long as you hold your pose.
6. Encourage Better Sleep
Approximately 10% of adults in America suffer from chronic insomnia, and almost half of the population has experienced insomnia symptoms at some point. Incorporating yoga into your nighttime routine can improve your sleep hygiene. Relaxing your body before bedtime can help you fall asleep and stay asleep.
7. Improve Flexibility
A flexible body is a body less likely to be injured. Not only will flexibility improve your overall physical performance, it can also open up your joints to their full range of motion. A lot of people underestimate how important flexibility is in daily life, and yoga can help change that.
8. Ease Arthritis
For people with arthritis, even the simplest of movements can feel like agony during a flare-up. Yoga cannot completely erase symptoms of arthritis, but it can make them manageable. Gentle poses can help alleviate some of the discomfort your body puts on swollen joints.
9. Keep Your Heart Healthy
People who regularly practice yoga have healthier hearts than those who don't. Increased blood flow can reduce bodily inflammation brought on by stress. Other factors which can lead to heart disease such as high blood pressure and obesity, can also be helped through daily yoga.
10. Encourage Self-Care
Above all, yoga is about taking care of yourself. Not only are you restoring your physical health, but yoga offers an opportunity to give your emotional and mental health some TLC too. Integrating yoga into your daily routine can help you build self-esteem and feel good about taking care of your body.
Now that we've hopefully encouraged you to give yoga a shot, here are 10 easy poses to help you get started.
1. Tree Pose
Tree pose us probably one of the poses you picture when you think of yoga. This balancing pose is the foundational to improving your posture. Tree pose involves balancing on one foot with the other foot poised on the inner thigh of the standing leg.
2. Cat-Cow Pose
If you work a desk job, you need to try cat-cow pose. Start on all fours with your hands and knees lined up under your shoulders and hips. For cow pose, arch your back and look upwards on the inhale; on the exhale, round your spine and tuck your chin like a cat.
3. Downard Dog
Downward dog will have you make a triangle with your body. A slight bend in your knees can lengthen your spine and tailbone while stretching your arms and chest.
4. Pigeon Pose
Pigeon pose is great for opening up your hip flexors and can be modified for varying levels of flexibility. Starting from downward dog, bring one knee forward, then extend your back leg. Done properly, pigeon pose can relieve lower-back pain and prevent knee injuries.
5. Corpse Pose
Corpse pose is the easiest pose you can do. Simply lie on your back with your limbs outstretched and palms facing the ceiling. Corpse pose is often used at the end of a session to promote relaxation.
6. Plank Pose
Planking builds on the stretch you get with downward dog to help strengthen your core. Start from all fours, then go into a push-up position. Engaging your core will maintain alignment and can strengthen your wrists.
7. Butterfly Pose
Not only is butterfly pose relaxing, but it can also help boost your energy levels. Sit on the floor, and, instead of going criss-cross-applesauce, bend your knees and pull your heels toward your groin. Relaxing your thighs will help your knees get a deeper stretch closer to the ground.
8. Warrior One
Warrior one can be practiced either by itself or as part of a larger sequence. Drop into a lunge, lift your arms above your head with your palms facing each other, and you'll soon feel everything else fall into place. If this stretch is too demanding, you can use a chair to help lighten the load.
9. Warrior Two
Warrior two is a similar pose to warrior one, but with the angles shifted. In the same lunge, you'll want to stretch your arms to the side and turn your head past your fingers. Hold, then switch sides to strengthen your thighs and glutes.
10. Bridge Pose
Bridge pose is a backbend that can be built off of for a more complicated pose or used by itself. Bridge pose is great for strengthening your core and can be aided by a block if you need help strengthening your inner thighs. From the floor, press your palms down while bringing your hips and bent knees up.
