Yoga for Rejuvenation
Our vigorous daily lives can often bring about a sense of depletion, fatigue, tiredness and stress.
In this month’s new yoga class, let’s focus on bringing in fresh energy into the body and stepping off the mat feeling renewed and rejuvenated. Here are a few poses that can help:
Prasarita Padottanasana — Wide-Legged Forward Fold
Here’s a pose I unfortunately don’t come into often but I feel I’d benefit greatly from the more I practise it — and so will you! Come to step wide on your mat with your toes slightly turned inward. Ground down through all four corners of your feet to find stability and you can bring your hands to your waist. Roll the shoulders down and back. Lengthen through the spine. Tuck the chin slightly and take a deep breath in. on your exhale, begin to fold forward from the hips. Spine stays straight and pause as you come down halfway. Take another deep breath and fold completely forward on your next exhale. Head hands loose. The hands can hang toward the ground or if you are able to touch the ground, you can use the fingertips or palms for stability. Bend the knees just slightly, to establish a firmer sense of grounding here. Take three to five full breath cycles and on your next inhale, you can come halfway — hands on the waist; pause on the exhale. And, life back upright completely on the next inhale and exhale. You can repeat this another two times.
Benefits of this pose includes:
- Relieves stress and tension in the lower back.
- Stretches the back and inner legs, including the hamstrings and muscles of the glutes.
- Lengthens the spinal column.
Vrksasana — Tree Pose
There are a few variations of tree pose and I’ll introduce them, step by step. Come to stand at the centre or top of your mat with the feet flush together. Hands on the hips or at heart in prayer position. Deep breath in, deep breath out. On your next inhale you bring the right heel against the left ankle. Right knee splays open toward the right side, and this also opens up the right hip. Right toes are on the ground for stability. This is your first tree pose variation. If you wish to progress further, try to bring the entire sole of the right foot onto the side of the left calf, below the left knee. Once again, the right knee and hips stay open. You are now balancing on your left foot. Ground down through all four corners for stability. Keep the spine tall. Take three to five full breaths and gently release the right foot back to the ground. To progress further into the full expression of the pose, bring the sole of the right foot to the inner thigh of the left leg. Press the thigh against the foot, and the foot against the thigh — creating friction and further stability in the pose. Never place the sole of the foot against the opposite knee; ensure it is above or below it. Right knee and hip stay open. Your hands can continue to stay at the hips or heart or maybe you try a few other variations — lifting the palms overhead or coming into a mudra. Take three to five breaths here and gently release the right foot back to the mat. Repeat with the left foot.
Benefits of this pose includes:
- Improves your posture.
- Strengthens the thighs, the muscles of the glutes and ankles.
- Improves balance and confidence.
Utthita Parsvakonasana — Extended Side Angle Pose
This pose is as invigorating as it is strengthening for the core. Come into a warrior ii stance, front knee over front ankle, back leg straight, toes facing the side of the mat. Let’s assume the front knee is the right knee, and the back leg is the left leg. Hands reaching toward the front and back of the mat. Take a deep breath in, and as you exhale bend your torso toward the front knee. Your right hand comes toward the left side of the right ankle. If your fingertips or palm touches the ground, stay this way. Left hand reaches up toward the sky or ceiling. You can turn your torso to face the left side, keeping the chest open, shoulders drawing down and back. You could also look toward the left fingertips if this feels okay in your neck. Another variation of this pose will have you bring your right forearm on top of the right thigh. Careful not to dump too much weight here, so hold on to your centre to create integrity in your core. Take a three breaths here and use your exhale to return to warrior ii. Repeat on the other side.
Benefits of this pose includes:
- Stretches the spine and lengthens the side body.
- Therapeutic for lower back pain, sciatica and osteoporosis.
- Builds overall body muscle strength.
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