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You’ll feel the stress and anxieties of the day melt away.
By Paula Mooney — Written on Jan 24, 2018
Yoga recently made a comeback and it’s one of the most popular health trends out there.
However, research shows that it’s more than just a trend. There are many proven health benefits of yoga, and some could even make you live longer.
If you only have time to do a few yoga moves, here are the ones you should try for optimum health and longevity:
1. Malasana
Commonly referred to as a yoga squat, malasana is achieved by squatting down with toes pointed outwards and heels pointed in. You’ll press your elbows on your knees or inner thighs to stretch them, and place your hands in prayer position in front of the chest.
This stretch is excellent for increasing flexibility in your hips, inner thighs, and calves. It’s also great for back pain, which is a huge health problem in today’s society.
2. Gratitude Medication
Mental health problems, including depression and anxiety, affect approximately one in five adults. They can affect everyday lifestyles, make it difficult to hold a job, and even lead to suicide.
The gratitude meditation pose is done by sitting comfortably in any position. You’ll put your hands together, spread the fingers apart, and rest your thumbs on your forehead.
After you’ve gotten comfortable, think about expressing silent gratitude for the positive things in your life. It’s excellent for relieving stress and depression.
3. Warrior 1
Warrior 1 occurs when you spread your feet about four feet apart with the front toes pointing forward and the back foot flat on the ground at a slight angle. Both arms are extended forward and up with the chest and hips angled wide.
It will stretch your primary abdominal muscles as well as your back. It’s excellent for relieving any tension you’ve built up that can lead to more serious problems and impact your ability to function in a normal setting.
4. Wheel of Vitality
Spread your feet wide apart with the toes pointing out and squat. The hands are placed in prayer position in front of your chest before stretching out, forming a circle that goes from floor to sky, and returning to prayer position. You can repeat this motion several times, and as you do so, it can promote the flow of blood through your body.
It will aid your cardiovascular system, reducing your risk for heart problems down the road. Since heart disease is the number one health condition in the world, this a very practical, helpful stretch.
5. Forearm Plank
A strong core is essential to your physical health, and this forearm plank will keep you strong from neck to toes.
It’s done by placing the forearms flat on the ground and resting on your toes. Your body should form a straight line, and you should feel the stretch primarily in your abdominals and quadriceps.
6. Mountain Pose
Mountain pose is one of the simplest yoga positions. Stand with your feet at shoulder width apart, put your shoulders back, and bring your hands in front of your chest in prayer position. Your chest should feel open, and breathing should come easily.
The benefits of mountain pose include better balance, better posture, improved concentration, and simple peace. Since back pain and stress are the two main causes of missed work due to illness, these poses are ideal for your health.
7. Triangle Pose
Spread your feet apart with one foot pointing forward and the other pointing out. Lean towards the foot that’s pointing out and try to touch the ground with the hand on the same side. Raise your other hand in a straight line above you and breathe. Repeat the exercise on the other side.
The benefits of this pose include both tranquility and core strength. Your back and abdomen will grow stronger from the stretch, and you’ll feel the tension in your neck and shoulders melt away.
8. Cat and Cow Pose
If you work at a desk, cat and cow pose is the perfect exercise for you. It will relieve tension in the back and neck caused by hunching over a computer screen for hours a day. It can also relieve anxiety and improve concentration, leading to a higher quality of life.
Cow pose is done by kneeling on your hands and knees and arching your back downwards so that your posterior and shoulders are sticking up. Your nose will also point towards the ceiling.
Cat pose is done by moving your body in the opposite direction, arching your back upwards, and lowering your head between your arms. When done together, these poses are priceless.
9. Savasana
Also called corpse pose, savasana is the position that every good yoga session will end on. You lie flat on your mat with your arms resting at your sides, palms facing up. Close your eyes and meditate.
You’ll feel the stress and anxieties of the day melt away. It’s one of the best exercises for getting in tune with your body and recognizing what it needs for long-lasting health.
All images: weheartit