Relieve stress with these 8 gentle yoga postures

If you think yoga is about handstand and twisting your body Almost impossible postureyou should know how many Different ways Practice yoga. For example, gentle yoga is perfect for anyone, beginner and veteran.

“Gentle yoga provides the body with a means of nurturing and compassionate.” Sarah CumminsRYT 500, E-RYT 200, YACEP, yoga instructor and certified personal trainer. “This is usually done in a way that everyone can easily participate.”

What is gentle yoga?

Gentle yoga is a slow and tranquil exercise that you usually hold poses for a long time.

“Gentle yoga can be taught in a variety of ways based on the instructor’s yoga style or lineage and experience,” Cummins said. “Gentle yoga may combine slow flow with longer repair positions, which often involves a focus on breathing and breathing.” Meditation practice. ”

While each class will be different, according to Cummins, here’s what you can expect in a gentle yoga class:

• About how to safely have enough body to align your body.
• Tips for using props, such as blocks, belts, blankets, and retainers to help align and relax.
• There is less transition from sitting to standing or kneeling to lying down for a smoother, easier experience.
• She said.

Types of gentle yoga

Some yoga studios offer “slow flow” classes as a more gentle form Vinyasa Yoga. and Recovery Yoga and yin yoga They are all considered “gentle” yoga practices.

While both restorative yoga and Yin yoga are gentle to the body, there are some differences between the two styles:

Recovery Yoga: Combined about five to six poses that are designed to slow down and restore the body. Each posture uses several props to support for several minutes. The goal is to be total comfort so you can release all the tension from your muscles.

Yin yoga: There are fewer postures for long periods (three to five minutes), but “you are infiltrating the deepest layers Connective tissue Bring flexibility, flexibilityand energy back to tight muscles. Most yin poses are done entirely on the floor and are more challenging than restorative yoga poses. ” Cummins said.

Is gentle yoga good for beginners?

Gentle yoga is an excellent entry point for beginners. “Gentle yoga allows students to think slowly and practice yoga in a safe and effective way,” Cummins said.

But this is not The only one For beginners.

She added: “It’s a meaningful approach for young people, flexible and rigid. It’s also very useful for pregnant women and those who recover from the harm.”

Gentle yoga sequence

Gentle yoga may include a mixture of lying, sitting, or even standing or balancing postures. It’s easy to make any yoga practice more gentle by adding props, unlike “deep” poses or slower speeds.

and a stronger flow, Yoga 52 and Beachbody Yoga Studio Soothing exercises are available on Bodi, you can do it at home, from working out a long day, calm down after a workout, or get ready to go to bed.

If you want to create your own process, here are some poses to try.

1. Mountain posture ((tadasana)

https://www.youtube.com/watch?v=dkpuvlwzfho

• Start standing with big toe touching, with his heel slightly apart. Your arms should be leaning against the side on your side with your palm forward.
• Join the thighs and extend the tailbone to form a long spine.
• Lift your chest and pull your shoulder blades back and down.
• Place your ears on your shoulders and your pelvis cover your ankles.
• Take a deep breath (consider one minute).

2. Stand forward bend ((Uttanasana)

https://www.youtube.com/watch?v=ir6p23o822s

• Starting from the mountain position, the hip distance between the feet (or slightly wider). Place the yoga block on the mat in front of your feet. Take a deep breath.
• Exhale, bend your knees slightly, Articulated on hipsput your hands on the block.
• Look towards the legs and bend your knees as needed or need.
• Move the weight forward to align your hips.
• Breathe at least 3 times here.
• Hold your breath and stand up. Press down with your feet and pull the deep belly in to support your lower back.

3. Children’s posture ((Balasana)

https://www.youtube.com/watch?v=ohdmbnojnc4

• Start with the mat from four quarters. Place your hands under your hips under your shoulders and knees. Put your big toes together.
• Put your hips on your heels. Rest the abdomen between the thighs and touch your forehead to the mat.
• Put your arm in front of you. There is an option to reach the arms behind you and cup the heels.
• Hold your breath for a few minutes.

4. Cat and cow stretch ((Bitlasana and Marjaryasana)

https://www.youtube.com/watch?v=fa4zms5m7xa

Inhalation: ox pose

• Go back to all four from the child’s pose. Keep your back flat and your neck long and stare at the floor.
• As you inhale, lift the tailbone and chest to the ceiling while dropping the abdomen towards the mat.
• Pop your shoulders out of your ears. Squeeze the shoulder blade bone and keep it consistent with the torso.
• Exhale into a cat pose.

Exhale: Cat pose

• From the cattle position, exhale, bend around the spine, plug the tailbone, and then curl the chin towards the chest.
• Inhaling cattle pose.
• Repeat this flow for up to 10 breaths, or if needed.

5. Sitting forward fold ((Paschimottanasana)

• Come to the position on the mat.
• Sit high, stretch your legs in front of you. Bend your feet. Place your hands on both sides of the ground.
• Soften your knees (optional to place the blanket under your knees).
• Pull your abs in and articulate them on your hips to fold your thighs. Walk your hands down towards your feet. Avoid bending your back or pulling yourself into the position with your arms.
• Keep five or more breaths. Each time you exhale, try a relaxing position to stretch deeper. Back to inhalation.

6. Boundary angle pose ((Baddha Konasana)

https://www.youtube.com/watch?v=VAWM7RH8YGA

• Sitting on your mat and sitting under your ischia bone (avoiding the coccyx full).
• Touch the soles of the foot. Open your knees like a book (if you have any knee tension, you can choose to slide two blocks under your knee).
• Slide the heel close to the groin, just like comfort.
• Place your thumb on the ball of your feet. Wrap the rest of your fingers around the top of your toes.
• Sitting high. Keep your eyes forward and your chest open.
• If you want to deepen your stretch, hinge forward on your hips without bending.
• Keep at least five breaths or one minute.

7. Happy baby pose ((Ananda Balasana)

https://www.youtube.com/watch?v=0E0JWL8YYDE

• Lying on your mat. Bend your knees and place your feet on the mat.
• Hug your knees to your chest. Bring your knees to your chest and grab the outer edge of your foot.
• Pull your knees towards your armpits.
• Compress the tailbone onto the mat (optional of left and right rocks).
• Take a few deep breaths.

8. Corpse Pose ((Savasana)

• Lying on your mat.
• Keep your palms facing and keep your arms slightly away from your torso. Relax your shoulders.
• Spread your legs until your heels reach the corner of the mat.
• Close your eyes, relax your entire body, slow down your breathing, and rest for at least five minutes.