Joanna James
Practicing yoga is a great way to calm the mind and strengthen the body. Here are 10 poses everyone should trying practicing daily, no matter what age, to reap the benefits of the ancient practice.
Malasana is a kind of squat position that is well-known for its 'grounding' quality. According to yoga principals, each posture has it own unique energy - some are uplifting and invigorating while others are meant to soothe and ground. Malasana channels a downward energy known as apana vayu - which provides a sense of calm. This posture strengthens the lower back and opens the hips, and can be altered to make it easier or even harder for the more experienced yogi.
Similar to a regular lunge movement, this posture is great for widening hips, stretching the chest and grounding the feet.
A common 'transition' posture, and also probably one of the most misused postures. Most novice yogis tend to rush through a Chaturanga Dandasana, and most often than not, do not hold the correct form or alignment, this can lead to injury if done repeatedly. Most people don't have enough strength or even awareness over their body to hold alignment correctly, so start with your knees down. Focus on correcting your upper body, arms and building strength, before you lift your knees off the ground.
One of the first postures yogis learn, Utthita Trikonasana increases flexibility and strengthens your core, limbs and hips. It also teaches movements that will help to prepare you for more advance posture. If you have tight muscles, you might find postures that require you to bend forward can aggravate back pain, however this posture is a safe way to stretch your legs while extending your back.
One of the more trickier postures, Parivrtta Utkatasana teaches you how to twist your body safely, and once you master this, you'll be able to manage more difficult postures. A tip for novices is to watch your knees to help gauge whether your lower back is aligned correctly.
One of the most well-known yoga postures, inversion movements requires us to see and experience things from a new perspective, not to mention the positive rush one feels after mastering this move. Sirsasana II is one of the more simple inversions to try because of the large are given for foundation. Most wellness centres and yoga programes, such as the one at Anantara Lawana Koh Samui Resort, for example, one of the more prominent Chaweng Beach Resorts, teach Sirsasana II as a prelude to more advanced inversions.
If you're having trouble with inversions, don't worry you'll get there eventually, but until then, Salamba Setu Bandha Sarvangasana is a great alternative. A relaxing way to stretch your spine and strengthen your core and limbs, beginners can add a block under the lower back to provide support until they are strong enough to lift themselves correctly.
Most of us have tried this without even knowing it was a yoga posture. The key to mastering this is to keep your back supported and your neck comfortable. There are several variations so pick one that's comfortable for you.
This forward fold release tension in your calf and hamstring while stretching your back and teaching you to square your shoulders.
After a stressful day, propping your legs up on a wall is the best way to relax. in addition, it's a great posture for those with insomnia.
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