Monday, June 15, 2020

6 minutes Yoga Workout for Stress Free Living

Hello everyone! Today I have a special 6 minutes Yoga workout for you which will help you in reducing stress, anxiety, and other such issues. I know it may sound little but hypothetical, but you can feel the change in just 6 minutes. Let's begin this session:

   
1. Deep breathing: Sit in a comfortable position. Take a deep breath and fill your lungs with air. Release the breath. Do this for 15 seconds.


   2. Warrior Pose 2: Now stand straight on your mat. Spread your legs wide apart. Turn your right foot out to face the right side of the mat. The other feet will turn inward to make a 45-degree angle. Do not twist your body; keep it in the center, facing the front. Go forward on your right knee making a 90-degree angle (make sure your knee doesn't cross over the toe). Turn your neck right, look right. Let the other leg stretch properly. Bring your arms parallel to the floor, stretched wide apart. Hold for 20 seconds, take 5 seconds break and repeat on the other side again for 20seconds. Take 10 seconds break.


3. Triangle Pose: Now again stand straight on your mat. Spread your legs wide apart. Turn the right toes to the right side by 90 degrees and the left toes slightly inwards. Inhale and press the left hips out to the left as you slide both arms to the right parallel to the floor. Exhale and rotate only the arms, raising the left arm up and resting the right hand against the right leg, with the palms facing forward. Press into the feet, pull up the knee caps, keeping the legs strong. Reach the fingertips away from each other, bringing the arms into one straight line with the shoulders stacked on top of each other. Press the left hip forward and the right hip back. Breathe and hold for 20seconds, then take 5 seconds break and repeat for the other side and hold there again for 20seconds. Take 10 seconds break.
4. Tree Pose: Now begin with standing on a mat with feet shoulder-width apart, with your arms at your sides. Distribute your weight evenly across both feet, grounding down equally through your inner ankles, outer ankles, big toes, and baby toes. Shift your weight to your left foot. Bend your right knee, then reach down and clasp your right inner ankle. Use your hand to draw your right foot alongside your inner left thigh. Do not rest your foot against your knee, only above or below it. Adjust your position so the center of your pelvis is directly over your left foot. Then, adjust your hips so your right hip and left hip are aligned. Then, press your palms together in prayer position at your chest, with your thumbs resting on your sternum. Fix your gaze gently on one, unmoving point in front of you. Hold for 20 seconds. Take 5 seconds break. Repeat on the opposite side and again hold there for 20 seconds. Take 10 seconds break.

5. Butterfly: Start the pose by sitting on the floor. Legs, back straight, and hands-on the ground. With an exhalation, bend the knees and bring the heels close to the pelvic region. Drop the knees out to the floor and touch the soles of the feet together. Clasp the hands around the ankles, shins, or toes. Flap your knees up and down for 20 seconds. Take 10 seconds break.

6.Bridge Pose: Lie on your back with your knees bent and feet on the floor. Extend your arms along the floor, palms flat. Press your feet and arms firmly into the floor. Exhale as you lift your hips toward the ceiling. Draw your tailbone toward your pubic bone, holding your buttocks off the floor. Do not squeeze your glutes or flex your buttocks. Roll your shoulders back and underneath your body. Clasp your hands and extend your arms along the floor beneath your pelvis. Straighten your arms as much as possible, pressing your forearms into the mat. Reach your knuckles toward your heels. Keep your thighs and feet parallel — do not roll to the outer edges of your feet or let your knees drop together. Press your weight evenly across all four corners of both feet. Lengthen your tailbone toward the backs of your knees. Hold for 20 seconds. To release, unclasp your hands and place them palms-down alongside your body. Exhale as you slowly roll your spine along the floor, vertebra by vertebra. Allow your knees to drop together. Take 10 seconds break.
7. Cobra Pose: Start in the prone position, by lying flat on your stomach on a comfortable, level surface (preferably a yoga mat). Make sure your feet are together, with the toes against the floor. Spread your hands on the floor, palms under your shoulders, and ensure your elbows are placed close to the rib cage. Close your eyes and inhale slowly. Focus more on inhaling, really breathe in. Feel the stability in your pelvis and thighs, imagine them rooted to the ground throughout this pose. Exhale gradually before opening your eyes. Continue breathing slow and deep. As you inhale, make a gentle effort to push the chest forward and steadily straighten your arms. Deepen your stretch to create a graceful, even arc in your back. Your navel should be off the mat by a maximum of 5 cm. Ensure you're stretching just as much as you can; do not force. Keep your shoulders broad, but relaxed. Lift from the top of your sternum, but avoid pushing the front of your ribs forward. Try to distribute the stretch evenly along your spine. Breathe calmly and hold here for 20 seconds. As you exhale, gently release your body back to the floor. Take 10 seconds break.

8. Child Pose: Sit on your heels on a yoga mat or on the floor. Either keep your knees together or apart. Slowly, bend forward by lowering your forehead to touch the floor, exhaling as you do so.
Keep your arms alongside your body. Make sure that your palms are facing up. Alternatively, you can reach out your arms towards the front of the yoga mat, palms placed facing down on the mat. Stay there for 20 seconds. Take 10 seconds break.
 

9. Corpse Pose: This is my favorite one😄. Lie on your back with your legs straight and arms at your sides. Rest your hands about six inches away from your body with your palms up. Let your feet drop open. Close your eyes. Let your breath occur naturally. Allow your body to feel heavy on the ground. Working from the soles of your feet up to the crown of your head, consciously release every body part, organ, and cell. Relax your face. Let your eyes drop deep into their sockets. Invite peace and silence into your mind, body, and soul. Stay in this pose for one minute. Carry the peace and stillness of this pose with you throughout the rest of your day.

So this was a small yoga workout for you. Feel the change and share your experiences too. If possible try Sun Salutations. I am sure that you will start your own yoga workout soon. Stay healthy!

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