The health benefits of frequent yoga practice are undeniable, promoting both physical and mental health. Among them, increased flexibility, strength, reduced blood pressure and anxieties are a few to be named. Whether you’re sitting in the library or simply making a cup of tea between Netflix episodes, yoga can be practiced in everyday life through its spectrum of dynamic poses.
1. Scale Pose
This scale pose aspires to strengthen abdominal muscles as well as reminding your digestive system to keep churning away. While sitting on the edge of a chair, place your hands on either side of the seat and slowly push to rise up. Engage your core, stretch the shoulders back and hold for 5 breaths. Slowly descend and repeat up to 5 times.
2. Tree Pose
The tree pose provides a deep stretch of the lower body while strengthening muscles and improving balance. This versatile pose can be performed while waiting for your kettle to boil or toast to pop. Stand up straight with the shoulders back. Place your weight onto the left foot and slowly bend the right knee. Guide the right foot above the left knee flat against the inner thigh. Position the hands together at the heart as if in prayer. Engage the core and hold for one minute, with the added difficulty of closing your eyes (if you can manage!)
3. Happy Baby Pose
This pose intends to relieve lower back pain and provide for a deep stretch of the back, hips and legs (as well as being really fun to do). Lying on a mat, bring the knees to the chest, align the arms with the legs and clutch the feet from the outside pulling your feet towards you. Embrace being a happy baby for up to 8 breaths before releasing.
4. Viparita Karani
If you want to increase flexibility or if you experience difficulty sleeping this pose is ideal for you. Don’t let its name send you running for the hills, it’s also known as ‘legs up the wall.’ Pop a pillow against a wall and place your bottom on top of it with the legs pressed against the wall hip width apart. Gravitate the shoulders down and place arms by your sides with palms facing upwards. Focus on breathing and stay here for as long as your heart desires.
5. Child’s Pose
This stress-busting pose aims to relax the mind and body. Hop onto a matt and sit back on your calves so that your bottom is touching your heels. Stretch both arms out as far in front of you can and place your palms on the floor facing down. Lower the head to the floor, stretch the finger tips and breath deeply.
You don’t have to be a harem-pants-wearing hippie with dreads to the floor to experience these benefits. If you don’t want to drag yourself to the gym or you’re nervous about attending a class full of experienced ‘Yogis,’ this simple practice can be seamlessly incorporated into everyday life.