Yoga is a great way to relieve stress and build strength. It’s also good for your back and can help you get in better shape. In this video, Dana Santas demonstrates an easy routine that takes 5 minutes.
Start by separating your feet hip-width apart and bending forward from the hips. Hold this pose for 4-5 deep breaths.
Urdhva Hastasana
Urdhva Hastasana or Raised Hands Pose is a full body stretch. It is a foundation pose for standing poses like Vrksasana (Tree Pose) and Utkatasana (Chair Pose) and flows such as Surya Namaskar.
Despite its apparent simplicity, there is much more going on in Urdhva Hastasana than meets the eye. It requires a refined alignment of Tadasana and the addition of raising the arms overhead. This can challenge beginners or those with shoulder injuries.
For beginners, it is a good idea to practice this pose backed up against a wall for a little support. This will help prevent back rounds, encourage a sense of balance and allow for a proper understanding of the movement and alignment.
Downward Facing Dog
One of the most well-known yoga postures, Downward Facing Dog (Adho Mukha Svanasana) is a foundational posture that is equal parts strengthening and stretching. It is a common part of Sun Salutations and used as transitional poses throughout vinyasa classes.
To avoid injury in Downward Dog, be sure to press the knuckles of your first finger into the mat and keep the arms strong. You can also try “walking your dog,” a variation of the pose that allows you to elongate the spine while keeping the hips stacked above the knees.
If you have difficulty getting your heels to touch the ground, try placing a block between the inner thighs. This will help you shift the weight into your legs, which are more accustomed to supporting body weight.
Ustrasana
Ustrasana, also known as Camel Pose is a kneeling back-bending yoga posture. It stretches and opens the shoulders, chest, abdomen, and hip flexors, and promotes overall body flexibility. It can also help in alleviating back pain.
This intermediate-level back-bending pose is believed to open the heart chakra or Anahata. It can be a challenging pose for beginners. But if done correctly, it strengthens and tones the arms. It is also an excellent posture for people with respiratory issues, as it enhances lung capacity. The posture also regulates the breath, thereby improving digestion. The posture is also effective in relieving stress and anxiety. It improves focus and concentration as well as helps the yogi to overcome fears.
Upward Facing Dog
Upward dog, also called urdhva mukha svanasana, is one of the first backbends that yogis learn. It is a foundational posture that builds strength in the hips, thighs and shoulders and opens up the chest, encouraging better breathing.
If you aren’t comfortable practicing this pose, or it causes discomfort in your back, try baby cobra instead. Ideally, you should warm up with cat/cow and several sun salutations before working into upward facing dog.
To practice the posture, begin on your belly with your legs extended behind you. Place your hands beside your chest and bend your elbows so that your forearms are perpendicular to the ground.
Pigeon Pose
Pigeon Pose (Eka Pada Rajakapotasana) is a deep hip opener that also helps to stretch the psoas muscle, the primary hip flexor connecting the torso and legs. This pose is often a challenge for those with tight hips or knee injuries, but can be made less intense by using props and sliding the back foot forward to take pressure off the front knee.
Beginners should avoid this pose if they have knee or hip issues, as it can put strain on these joints. Instead, they can try reclined pigeon pose or a similar variation called figure four stretch to help ease their tension.
Happy Baby
Happy Baby (also known as Ananda Balasana) is a gentle stretch that offers a massage for the back and hips. It can be done as a final relaxation pose at the end of class or used to ease the body and mind before sleep.
This yoga pose stretches the inner groins, thighs, hips and back spine. It also broadens the sacrum and helps relieve lower-back pain.
To practice this calming yoga exercise, lie on your back and separate the knees to either side of the torso, flexing the feet towards the ceiling. Grip the outside of each foot or use a strap. Gently rock side to side.