QUICK AND SIMPLE MORNING YOGA
by Ana Aberšek
It’s that time of the school year again, when we’re all sick and tired of working, studying and stressing about the future (especially us seniors).
I have a simple and quick yoga session for all of you that requires just 5 extra minutes from your morning routine and makes a huge diference throughout the day (trust me, it works).
First of let’s just say a few necessary words about yoga in general. It is a group of practices that originate from India and are designed to target your mental health and spirituality. It was introduced to western cultures in the late 19th and early 20th century (that’s when it gained prominence).So let’s start:
You kneel and then slowly bring your chest down onto your thighs and your forehead on the floor. You hold the pose, with extended arms over your head, for about 5-10 breaths, buttocks touches your feet.
In this pose you also start off by kneeling and then bringing your arms in front of you with the wrists right underneath your shoulders. Press down with your hands to ensure your shoulder blades are broad. When you inhale slowly lift up your head and look up and as you exhale gently move the head down again. Repeat this pose for about 5 breaths or more if it feels good.
The 3rd pose is called DOWNWARD DOG (Adho Mukha Savanasana):
You start with your feet on the ground, extending your arms and placing your palms on the floor, shoulder-width apart. Move your chest closer to your thighs and roll your shoulders away from your ears. The most important part of this pose is to keep your hips as high as possible and try keeping the souls of your feet on the ground. Repeat this pose for about 5-10 breaths or more.
You can continue from the downward dog pose and slowly walk your hand toward your feet. Your head and neck must be relaxed and your knees slightly bent. If you don’t feel any tension in your lower back you may proceed to straighten your legs. As you inhale find length through the spine and as you exhale, move your head towards your feet. Repeat this pose 10 times, at the end you’ll feel significantly taller.
To start off this pose, you begin with standing up and widening your leg stance. Then you extend your right foot out (ensuring the heel is aligning with the center arch of the left foot). With your body slowly bend to your right side, extend your arms to the sky and the other one to your foot. Try reaching as low as you can go and be careful that your arms are aligned and straight. If the pose is comfortable and you have balance, you may gaze towards your thumb. Repeat this pose for about 5 breaths and then switch sides.