Thursday, December 19, 2013

10 yoga poses

 If You Only Do 10 Yoga Poses, Do These

Yoga poses and techniques have been used for centuries as a way to achieve optimal health and well-being. Below are 10 selected from The Ultimate Yogi program, along with descriptions of their therapeutic benefits. Even when you don't have a couple of hours to attend your favorite yoga class, just a few minutes with a couple of postures can be incredibly powerful, especially when combined with breath, intention and presence. 
 
Malasana (Yoga Squat)
This pose is a squatting position with toes out, the heels in, and the hands at prayer position in front of the chest. It's great for pregnant women, as it stretches the calves, inner thighs, relieves back ache and opens the pubic symphysis in the the pelvis.

Half Moon
In this pose, you balance on the right leg and right hand with the the left leg lifted parallel to the floor and the left arm extended straight up. In order to age gracefully, we must challenge our balance regularly. When in a balancing pose like this, the brain lights up like fireworks. It good for the brain, the mind and the nervous system. 

Alternate Nostril Breathing
This is a from of yogic breathing that's done in a comfortable seated position that brings equilibrium to the two branches of the autonomic nervous system. It greatly releases stress and anxiety, and also helps to clean the lymphatic system.


Gratitude Meditation
This is a universal form of meditation where you focus on all the things you feel grateful for, which is the perfect antidote for depression.