Life can be crazy. Overloaded with responsibilities, commitments and a multitude of obligations we often forget to breath and relax. As a result, we get stressed out. And we all know what being stressed out leads to: headaches, stomachaches, backaches, aches and pain everywhere! So what if I told you there was something you could do right now that would help increase your energy, improve your mood and instantly reduce your stress? And no, it doesn’t come in pill form. It’s yoga. Now, before you roll your eyes and think I’ve gone all new-agey on you, just listen. Yoga comes in many forms and many of asanas (or poses) are easy to perform and appropriate for any and all body types. You don’t need fancy equipment or chic yoga wear, just an open mind and a willing body. Take a few minutes each day to incorporate these simple yoga moves and I promise you, you’ll find yourself less stressed and feeling great in no time.

Many people are intimated by yoga, thinking you have to be some pretzel-like person or a die-hard Buddhist to even attempt a downward facing dog. But anyone can do yoga. Just remember to move slowly and never move beyond what is comfortable for you. You should not feel pain. And don’t forget to breathe! In fact, one of the best ways to start any yoga series is by practicing the “yoga breath”. The yoga breath is a good way to get in the right mindset as well as helping to reduce tension.


Yoga Breath

Sit comfortably with your shoulders relaxed and your chin level with the floor, or lie on the floor if that’s more relaxing. Inhale through your nose and feel your stomach expand. Continue to inhale and feel your rib cage expand, filling with air and then finally your chest. Visualize your body filling with air. To exhale, contract your abdomen, then squeeze your ribs together and lastly, relax your chest. Continue to breathe in this fashion for several breaths.

Ah, you’re feeling calmer already aren’t you? Next up, the Standing Forward Bend.

Standing Forward Bend

Stand with your feet hip distance apart. Exhale and bend forward from your hip joints, not from your waist. As you fold forward, lengthen your torso and move deeper into the pose letting your fingertips touch the floor (or you can grab your ankles), keep your knees straight. Hold for 30 seconds, then inhale, and return to a standing position lifting your arms out to the sides as you rise. Repeat five times.

Moving on…

Warrior One

To begin, stand squarely. Then take a step forward into a high lunge position. Keep your feet about hip-width apart. Pivot your back foot to a 45-degree angle from your heel. Your bending knee should be directly over your ankle, creating a right angle between your thigh and calf (it helps to do this one in front of the mirror to ensure your legs are in the right position). You can adjust your feet – closer or further apart – to be comfortable. Inhale and move your arms over your head, palms facing each other.

Drop your shoulders down and back. Press your chest forward. To go deeper, touch your palms together and gaze up toward your thumbs. You should have a slight bend in your back. Hold for four to eight breaths. To release, bend your front knee and either step forward or, for more challenge, step back into the standing position while inhaling. You will feel yourself getting stronger as you breath through this move. Repeat five times.

Seated Spinal Twist

You can do this exercise on the floor or in a chair. Sit sideways. Keep your knees together and your ankles directly below them. If you are on the floor, sit cross-legged. Inhale and lift through the top of your chest to lengthen your core body (feel like someone is pulling you up by your ribcage). Then exhale and twist to the right, keeping your left buttock on or close to the floor. Lengthen your lower back and soften your belly. Turn your head in the direction of the twist looking over your shoulder. Hold this pose for 30 seconds to one minute. Every time you inhale, lift through your chest. When you exhale, twist deeper and release while you exhale. Repeat five times.

Cobra

Lie prone on the floor (on your stomach). Bend your arms so your palms are on the floor under your shoulders. Hug your elbows by your sides. Press your lower body into the floor, inhale and straighten your arms to lift your chest up. Go only as high as you can, while still pressing into the floor with your lower body. Squeeze your shoulder blades together. Hold the pose 15 to 30 seconds. Breathe slowly. Then, release and return flat to the floor while you exhale. Repeat five times.

Child’s Pose

Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Exhale and lay your torso down between your thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck. Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back. Stay anywhere from 30 seconds to a few minutes.

That’s it: five simple moves that you can easily incorporate into your busy life. There are loads more you can do, and you may even find yourself a little “hooked” by this yoga teaser. If you are, I encourage you to do some research and find a yoga class near you; chances are you won’t be disappointed. These poses can be done in any order at any time of the day. Personally I love to do these after I come back from a run. In about 10 minutes time I feel like a new person: strong, stretched, relaxed and ready to take on the craziness of the day.


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