In this post, we'll be giving tips on different positions that lie on the heels of our previous post: Benefits of Yoga & Why We Love It. Now that holidays and summer are on the schedule, as previously mentioned, relaxation is a priority for us. We want to unwind and find our center again. Yoga with us!
Position 1 meditation
Get on your knees, in a more tailored position with your hands on your knees, or in some way where you are completely relaxed and comfortable. Close your eyes and look inside, what is going on in your head and in your body right now? What emotions do you feel? Find your presence in the here and now, put a hand on your heart and feel your heartbeat and your breathing. Disconnect all thoughts that weigh you down and just search within, let the feelings that arise come out. Breathe in through the nose and out through the mouth. Hold this position for 20-30 seconds or until you feel ready to move on.
Position 2 the child's position
Kneel down, fold your upper body forward and place your forehead on the floor/mat with your eyes lowered. Here you can choose to stretch your arms as far forward as you can in front of you with your palms down or keep your hands behind you. Place your hands in the position you are comfortable in. Hold this position for 20-40 seconds. Control your breathing, breathe in through your nose and out through your mouth.
Position 3 the cat and the cow
Kneel with your feet on the mat with your toes pointing down into the floor/mat, your hands are positioned in front of you so that you are standing on them with your weight distributed on your palms and feet. Start from a straight back. Breathe in conc position by, while taking your breath, swaying with your back and lowering your eyes and head to the ceiling. Then exhale, and as you do this come in the cat's position by cupping the back. Repeat this 1-3 times for an interval of 30-40 sec.
Position 4 downward dog
From the previous position, you now rise up with straight legs while the hands and palms remain on the floor. See below picture. Pushing off with your palms and arms extended, you now shift your body weight back as far as you can so your legs are extended. If you can't stand with straight legs, it's just as well with slightly bent knees. The key is that you distribute your body weight backwards. Hold for 20-40 sec.
Position 5 upward dog
From a downward dog you now move into an upward dog. This by placing yourself in a plank-like position with the backs of your feet and legs against the floor/mat. Your upper body is stretched and now leans upwards as you stand on your palms with your weight forward. Hold this position for 20-40 sec.
Position 6 forward folding
Move from the previous position into a forward fold. This is done by standing with straight or slightly bent knees, your upper body is folded down towards the ground and your hands lean on the floor with the fingers. Let your head be neutral in its natural shape in this position with your eyes down on the floor. Hold this position for 20-40 sec.
Position 7 mountain positions
Stand in a neutral position straight with your arms at your sides as you normally stand. But think about your posture and engage your abs, think about your breathing and find yourself in this position. Then put your hands in a prayer position with the palms facing each other. Close your eyes and be aware of your breathing. Be present in the moment and how your body naturally reacts and wants to move. Hold for 20-40 seconds or until you are ready to move on.
Position 8 the position of the chair
Bend your knees slightly almost as if you are about to sit on a chair that is standing behind you and stretch your hands high in the air. Your palms point towards each other as you extend your strong arms upwards. Hold for 20-40 sec
Position 9 slutposition meditation
As your final position in this yoga session, you now go back to your first position. Sit down on the floor/mat. Sit comfortably as a tailor or the position that comes naturally to you right now. Breathe in through the nose and out through the mouth slowly. Close your eyes. Let your hands rest on your body where it feels natural. Think about it, how is your body feeling right now? what's going on inside you now, what's on your mind? Let your emotions come and your body react as it wants. Take as much time as you need in this position and when you are ready, finish by silently saying namaste to yourself.
These exercises are simple and can be done anywhere so take a moment for yourself, the length of the session is entirely up to you. Take the time you need and enjoy.