Sharing some tricks of Yoga, from my yoga instructor course. To be honest, I am just two months into it , so only covering poses that I have learnt in class and the effects noted with(almost) daily practice over last two months.
My favorite energizing poses:
1. The Squat type 1– when in squat position make sure that spine is straight,tailbone relaxed towards the floor and knees and feet point in the same direction. Arms to rest inside the feet. Heels on or off the floor as capable. When inhaling rise up onto toes and when exhaling stretch the heels down towards (if not on) the floor, keeping spine straight. Repeat a few times. Was quite challenging the first few days but got better with time.
2. The Squat type 2 – squat as above,however arm is extended out in front,in fists or clasped ,chest level or slightly lower. When inhaling draw pelvic muscles in, exhale relax pelvic muscles.Repeat a few times.
3.The Chopping Wood – is sitting in a squat position (as above) and imitating chopping wood!Inhaling raising arms overhead,ears in between,stretching up as high as possible, looking up at hands or ahead and then bang!!!! as you exhale bring hands down to the floor,head down. Please do not hit the floor and keep your arms slightly bent! Feel free to scream Ha!!!!as you ‘chop the wood’ . This can be done standing as well but of course you’ll bend your knees when exhaling.
Always brings a smile to my face.
4. Camel Rises – Kneeling,toes tucked under or top of feet stretched on mat. Keeping the knees slightly apart push hips forward, lean slightly back and take fingerstips to grab hold of ankles or touch the heels. Arch the back letting the head roll backwards and try tighten your buttocks further as you stretch the front of the body. Expand your chest pulling shoulder blades together.Focus on the stretch. You can make easier by tucking your toes under or make it challenging by placing fingertips on the tip of the toes.
To come out of this pose,lower buttocks,roll head back up, relax hands and lift one hand off then the other. Repeat the move and have fun! P.S not good for the weak hearted. No really!
5.Salutation Pose – this has proved challenging but the energizing effects become obvious quickly. Squatting, knees and feet in same direction. Place elbows inside knees and as inhaling bring palms together in namaste pose, looking up if possible. I usually use this opportunity to push the knees out a bit, stretching the inner thighs. As you exhale, bring arms to touch floor with fingertips, head bowing down.
Warning: Squats are not ideal for hernia or prolapsed uterus.