5. Downward Facing Dog Pose (Ardho Mukha Svanasana)
This is one of the poses in the traditional Sun Salutation sequence. It is also an excellent yoga asana all on its own. This pose stretches the shoulders, legs, spine and whole body. It rejuvenates the body, calms the mind, fights fatigue and relieves depression.
It can also improve the immune system, digestion and blood flow to the sinuses as well as relieve back pain, headaches and insomnia. This pose is particularly helpful for those who have a tendency to crouch their shoulders when stressed.
- Come onto the floor on your hands and knees. Your palms should be flat on the floor with fingers spread in front of you.
- Keep your feet in line with your hands and stretch your arms forward, keeping your elbows straight.
- Exhale and lift your knees away from the floor, lift your hips and push yourself back to create an upside-down V pose.
- Take deep breaths and relax your head and back of the neck.
- Stay in this pose for 1 to 3 minutes.
- Then, bend your knees to the floor with an exhalation and rest in Child’s Pose before standing up slowly.
Note: Avoid practicing this yoga pose if you have severe carpal tunnel syndrome or high blood pressure. Plus, it may not be suitable for people with back, arm or shoulder injury.
6. Corpse Pose (Savasana)
This particular yoga pose helps reduce stress from all the muscles in the body and provides complete relaxation when done after a workout or after performing other asanas.
It relaxes the entire body, calms the mind, reduces anxiety, alleviates mild depression and improves sleep. It also helps lower blood pressure, reduce headaches and fight fatigue.
- Lie down on the floor on your back.
- Place your hands next to your sides, slightly spread out with palms facing upwards.
- Keep your legs slightly apart and breathe slowly and deeply from your abdominal area.
- Close your eyes and concentrate on relaxing the muscles of your body as much as possible.
- You can maintain this position for 5 to 15 minutes.
- To release this position, take a few deep breaths, slowly roll over to one side and with the help of your arms raise yourself to a seating position.
Before practicing any of these poses on your own, attend a yoga class to learn the correct way to practice yoga postures. Always bear in mind that yoga poses will only benefit your body and mind when done correctly.