Infinite Ideas - Instant Yoga: Relaxing Exercises for Mind and Body

Instant yoga

Relaxing exercises for mind and body

Infinite Ideas

Praying pose

This pose helps to strengthen your abdominal muscles and your spine. Sit in the tailor position with your back straight, the soles of your feet together and your knees as close to the floor as possible and with your palms together in front of you as though youre praying. Pressing your palms together stretch your arms above your head with your elbows bent. Now straighten your arms and stretch your fingertips as high as they will go. Hold the pose for ten seconds and then release it slowly. Breathe normally during this exercise and make sure you keep your back straight.

Where Eagles dare

The Eagle is a balance pose that strengthens your ankles and releases shoulder tension. Stand with you feet together and your back straight. Lengthen your spine by lifting your head and shoulders so you are perfectly erect. This is the standard Mountain pose. Now, bend your right knee and transfer your weight to your right foot. Cross your left leg over your right and place your left foot behind your right calf. Bend the right knee a little more and lengthen your spine. Keep your neck long. Breathe in and extend your arms forward at shoulder height before crossing your right arm over your left and bending your elbows so your forearms are upright. Bring the palms of your hands together push your hands away from your face, relaxing your shoulders at the same time. Return to the Mountain pose after ten seconds or so and then repeat the pose on your left foot.

Roll your eyes

When eyes and eye muscles are tense and tired you can get headaches so try this little exercise . Its very relaxing! Sit in the tailor position with your back straight, the soles of your feet together and your knees as close to the floor as possible. Look forward; your arms should rest alongside your legs with the palms of your hands facing upwards. Without moving your head swivel your eyes to look as far to the right as you can. Hold for five to ten seconds then repeat to the left. Now look upwards and then downwards for five to ten seconds each. Its a bit like having an eye test. Now roll your eyes by following the second hand of an imaginary clock directly in front of you. Do this both clockwise and counter clockwise. When you finish, close your eyes and place the palms of your hands over them to rest them for a minute or so.

We can be Heroes

The Hero really stretches the front of your thighs. Kneel with your knees together and your feet as wide apart as possible, tops of your feet to the floor and toes stretching backwards. Now sit between your feet and straighten your back, feeling your spine lengthen upwards. Rest the backs of your hands on your knees. Keep your focus soft and breathe deeply for about half a minute. To come out of the pose breathe in, link your fingers and stretch your arms above your head towards the ceiling. Hold the pose and then release your arms slowly, bringing your hands to rest by your feet. Fold your upper body forward and kneel on all fours.

Yoga at work 2

You can use the Crescent Moon pose while youre sitting at your desk. Place your left hand by your left buttock on the seat of your chair and raise your right arm over your head. Breathe out and press your sitting bones into your seat. Breathe in and curl to your left, pressing your right hand down and stretching your right side. Raise your eyes towards the ceiling while you do this to stop you dipping forward in the stretch. Hold for half a minute then uncurl slowly and repeat on the other side.

Following the Plough

Fantastic for your spine, stomach, legs and hips, the Plough is a must-do pose in your yoga routine. Lie on your back with legs outstretched and arms to your sides, palms down. Bend your knees and using your stomach and leg muscles lift your legs, bottom and lower back off the floor so your toes point to the ceiling. When youre comfortably balanced (you can use your fingertips to adjust this) push your legs backwards over your head and bring your toes to the floor. Keep your legs straight if you can. Stay in the pose for a minute or so, breathing normally, and then come out of the pose by pulling in your stomach and rolling your spine out onto the floor or mat, vertebra by vertebra. This takes practice. If you cant get your toes to the floor rest them on a cushion behind your head.

The Pendulum swings

The Pendulum is good for posture and should strengthen and relax your shoulders. Stand easily with feet shoulder width apart and parallel to one another. Put your left hand on your waist and bend forward slowly from the hips (not waist) so that your right arm hangs limply. Now swing your right arm rhythmically as though it is a pendulum for a minute or so. Dont use muscles to regulate the swing. Let it go naturally with its own momentum. Return to the upright position and stretch your right arm backwards behind your head. Hold the pose then relax before repeating on the other side. The key to real relaxation here is relaxing your arm in its swing. It wont work if you stiffen your arm. Let it be loose and floppy.

Crossing the Bridge

Dont try this if you have a bad back as it puts all your weight on your head and feet, with your torso and legs forming a bridge between them. Lie on your back with your knees bent outwards and your heels a thighs length from your buttocks and touching. Lift your chest from the floor and then bring your hands to the floor in front of your head palms down. Lift your hips and let your palms and the crown of your head take your weight at one end, and your feet at the other. Hold the pose for 30 seconds and then release it slowly and carefully.

Catch the Sun

Try yogas Sun Salutation to start your day. Inhale as you extend and exhale as you fold. Begin standing feet hip width apart, hands in prayer position. Raise your arms overhead and gently arch your back. Bend forward from the waist and bring your hands to rest beside your feet. Inhale and step the right leg back. Exhale and step the left leg back into a plank position. Lower yourself as if coming down from a push-up. Only your hands and feet should touch the floor. Stretch forward and up, bending backwards from your waist. Lift your legs up so that only the tops of your feet and your hands touch the floor. Lift from the hips and push back and up into downward dog pose. Step the right foot forward. Bring the left foot forward and step into head-to-knee position. Rise slowly while keeping arms extended. End standing with hands in prayer position.