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Practicing yoga is a fulfilling lifestyle for many, and some of that fulfillment comes from connecting with our fellow yogis in a sacred (read, away from the busy world!) space. It feels great to socialize, flow, and meditate with like-minded friends. Right now, we’re being nudged in a new direction and navigating some unchartered territory. The good news is there’s still a way to continue your favorite practice, from the comfort of your own home. Practicing yoga and engaging in simple stretches gives us the opportunity to stay focused, reminds us to breathe, and releases tension in the body. We need this right now. We’re outlining some convenient yoga poses and stretches you can do from home.
Easy Sitting Poses:
- Head Circles:
- Inhale as you look up, and exhale as you circle the head around, chin-to-chest (5xs in each direction).
- Side Stretch:
- Lift one arm up to the sky on an inhale, while the opposite arm and hand touch the floor, for stability.
- Exhale as you reach over, keeping the sitz bones on the mat, and breathe here for 3 breaths.
What this does for the body:
- Stretching each side waist and body helps to relieve shoulder and hip stiffness (1x each side).
- Neck Stretches:
- Move your neck and head, slowly. This helps to loosen up vertebrae, a stiff neck, and avoid headaches (1x each side).
What this does for the body:
- Improves blood circulation and avoids headaches.
- Helps posture and critical positioning for a strong cervical spine.
- Side Twists:
- Lift both arms up to the sky on an inhale.
- Exhale as the body twists to the left.
- Left hand behind the body, fingertips on the floor, right hand touches left knee (opposite side)
What this does for the body:
- This helps toxins release from the body (1x each side).
- Cat-Cow:
- Tabletop position, hands and knees on the floor.
- Inhale as you open the heart forward and look up, reach tailbone up.
- Exhale, as you dome and round the upper back, and draw your belly to your spine (5-10xs).
What this does for the body:
- Helps to bring flexibility to the spine.
- Stretches the back torso and neck, and softly stimulates and strengthens the abdomen.
- Brings balance to the body.
- Child's Pose:
- Come down to your knees, keeping them wide apart, and have your toes touching.
- Lengthen your arms out in front of you, no tension or stress.
- Either keep your forehead to the floor, or place cheek down, taking turns to face each direction.
- Breathe deeply.
What this does for the body:
- Elongates the spine, helps with digestion (stay here for 1 minute, taking nice, deep breaths)
- Slowly calms the mind.
These on-the-go yoga stretches were contributed exclusively to Ellie by Kara Pechtes, yoga instructor and massage therapist. Instagram: @therapeuticsynergy Website: therapeuticsynergy.com