Best Yoga Poses For Your Health

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Table of Contents
1. Corpse Pose | Savasana
2. Legs Up the Wall | Viparita Karani
3. Cat-Cow Stretch | Marjaryasana-Bitilasana
4. Downward Facing Dog | Adho Mukha Shwanasana
5. Knees to Chest | Apanasana
6. Bridge Pose | Setu Bandha Sarvangasana
7. Cobbler’s Pose | Baddha Konasana
8. Chair Pose | Utkatasana
9. Locust Pose | Salabhasana
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If you’re looking for an elixir for your tech neck and aching back—along with your mental health—roll out your yoga mat for some simple relief. Don’t consider yourself a yogi? No problem. Even basic yoga poses offer tremendous benefits.

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Yoga can help with back pain, flexibility, stress reduction, mood and sleep, according to Ai Mukai, M.D., a board-certified physiatrist with Texas Orthopedics in Austin, Texas. To get started, try these beginner yoga poses.

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1. Corpse Pose | Savasana

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Health benefit: Savasana might look more like a snooze fest than a yoga pose, but it’s actually one of the best yoga poses for your overall health and well-being. By focusing on your breath while relaxing your body, you can release tension and potentially lower your heart rate, giving both your body and mind a boost. Research shows it can also help with diabetes management.

Savasana is one of the best yoga poses for beginners, according to Sage Rountree, co-owner of the Carolina Yoga Company and author of Everyday Yoga. “If you can lie there, you can do it [corpse pose],” she says.

How to do it:
Lie down on your back with your head and limbs resting on the floor and relax. Or, if you’re more comfortable on your side, find a side-lying position that works for you.

Use props like a block and/or a blanket as needed.
2. Legs Up the Wall | Viparita Karani

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Health benefit: Legs up the wall promote relaxation while stretching your hamstrings and supporting your circulatory system. Elevating your legs above the level of the heart helps support the flow of blood back to your heart, and decreases any leg swelling and/or feelings of fatigue, according to Dr Mukai
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How to do it:
Sit with your right side flush against a wall.
Resting your left elbow on the floor, rotate and raise your legs up the wall while lowering your torso so that you’re lying on your back with your heels against the wall.

3. Cat-Cow Stretch | Marjaryasana-Bitilasana
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Health benefit: Cat-cow stretch is one of the best yoga poses for back pain and flexibility, Gary Soffer, M.D., an integrative medicine specialist at Yale Medicine, describes it as “a gentle but dynamic set of two poses that help loosen all of the back muscles.” It does this by helping mobilize the joints in the spine.
How to do it:

Get on your hands and knees, with your neck in a neutral position.
Keep your wrists directly under your shoulders and your knees directly under your hips.
Inhaling into cow pose, arch your back so that your belly approaches the mat, lifting your chest and chin

Exhale into cat pose, drawing your navel in while rounding your back and letting gravity drop your head toward the floor.

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Health benefit: Also known as bound angle pose, this basic yoga pose helps with flexibility, according to Dr Soffer. By letting gravity lower your knees, it opens up your hips. In fact, a study performed on people with diabetes showed that, in combination with other yoga asanas, it improved subjects’ total cholesterol, blood glucose and overall sense of well-being.
How to do it:

Sitting with your legs extended in front of you, bend your knees and bring your heels toward your body.
Let your knees fall out to either side while pressing the soles of your feet together.

Draw your heels as close to your body as comfortably possible.
Maintain an elongated spine, pressing your shoulders down and away from your ears.

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