Throughout their life, women go through many different changes, which is why it’s important to stay on top of your health. However, when you’re juggling work and life, it can often be difficult to find time to go to the gym or to attend a yoga class. But reaping the benefits of yoga need not take hours of your time each week. Instead, doing a few simple poses throughout the day could help to make you feel even more invigorated and energized for the day ahead.
You never know, by practicing these techniques, you may even find that you want to explore yoga further by venturing to a retreat like Blooming lotus Yoga.
Yoga Positions for When You Wake Up
After you’ve been lying down for eight hours in bed, your spine needs to be woken up and stretched, ready for the day ahead. The Cat-Cow move is great for doing this. Simply position yourself on your hands and knees before arching your back upwards, looking down at your thighs (don’t move your legs or arms from where they are). Return to the neutral position before looking up and dropping your tummy towards the floor. Do this four times.
You can then move into the Downward Dog position, which will help you to stretch your arms, legs, and back. Position yourself on all fours again before lifting your hips by tucking your toes in on the floor. Move your face down so your ears are positioned between your arms and you’re looking at your thighs. Then, try to ease your heels towards the ground to awaken your calves and hamstrings. Breathe in deeply three times before returning to your neutral position.
Yoga Positions for During the Day
These positions will be particularly useful if you’re sat down most of the day. The Standing Forward Fold will help to stretch out those muscles and remove any aches or pains you may have from sitting down. Stand with your feet slightly apart before slowly bending forwards. Ease yourself as far as you can, bending your knees if you can’t touch your toes without. Slowly return to your standing position, leaving your neck and head until last. You can try this a second time if you wish.
You may feel sluggish after you’ve eaten so try a Seated Forward Fold to aid your digestion. Sit on the floor with your legs stretched out in front of you. Then walk the palms of your hands up your legs towards your feet. If you can’t touch your toes, rest your palms as far forward as you can or bend your knees so you can touch your toes. Hold for three deep breaths before crawling your palms back to sitting position.
Got to 4PM and struggling to get through the last hour of work? Why not try the Warrior 2 position? This will provide you with a much-needed boost without you having to reach for the caffeine. Simply position yourself in a low lunge with one foot in front of the other and your arms either side of the foot you have forward. Then twist your back leg round and lift yourself up, bending the knee you are lunging on and extending your arms to either side of you. Hold for three deep breaths before returning to the lunge position.
Yoga Positions for the Evening
In order to relax fully, you’ll need to open up your hips which have become tighter as the day has gone on. The Pigeon Pose is great for doing this. Start in the Downward Dog pose before lifting up one of your legs, bending it and bringing the shin so it is parallel with the mat. Then rest your body over this bent leg and hold for three breaths before repeating on the other leg.
And finally, for the ultimate relaxation, opt for the Child’s Pose. Place yourself on all fours before bringing your knees down to the ground so your front is touching the floor, your arms are stretched out in front of you and your forehead is resting on the floor. Take deep breaths five times to relax your body and mind.
By doing these simple movements as and when you can throughout the day, you’ll help to increase your flexibility, stretching out those tired muscles that you use every day. It’s also a great way to relax and take time out when things get too stressful for you at work or home.
Sarah is a passionate yoga instructor and mother of 2. She is an avid blogger, health food fanatic and tree hugger. She regularly travels to teach and spread the benefits of yoga and meditation to help people heal and connect to their true self.
