Yoga for You

It’s easy to forget to incorporate intentional movement into your everyday life, especially at a time like this with maybe 10 other things on your mind (& plate 😄)

Working from home brings with it possible and unfamiliar strain on your body as well as your mind - so it’s important to maintain a regimen of fluidity that will help you feel relaxed, stay clear headed, experience better posture and feel altogether wholesome.

These 3 yoga poses are super simple to incorporate into the morning or evening - even the afternoon - because let’s be honest, there’s barely a difference nowadays!

1. Extended Mountain Pose (tah-DAHS-anna)
tada = mountain

  • Stand with the bases of your heels slightly apart.
  • Arms by your side.
  • Lift and spread your toes and the balls of your feet, then lay them softly down on the floor.
  • Rock back and forth and side to side.
  • Gradually reduce this swaying to a standstill, with your weight balanced evenly on the feet.
  • Slightly bend your knees and reach forward.
  • Widen your collarbones.
  • Gently lift your arms above your head, with palms facing each other.
  • Extend yourself fully.
  • Stay here and breath for 1 minute

This pose improves posture, strengthens the knees and firms the abdomen & bottom 🍑

2. Downward Facing Dog (AH-doh MOO-kah shvah-NAHS-anna)
adho = downward
mukha = face
svana = dog
  • Come onto the floor on your hands and knees.
  • Spread your palms, index fingers parallel and turn your toes under.
  • Exhale and lift your knees away from the floor.
  • Push your top thighs back and stretch your heels onto or down toward the floor.
  • Straighten your knees but be sure not to lock them.
  • Firm the outer arms and press the bases of the index fingers actively into the floor & keep the head between the upper arms
  • Stay here and breathe for 1 minute
  • *Maintain a still glance with your neck pointed down, towards your feet to prevent strain - do not look side to side.

This pose energizes the body, improves digestion, calms the brain & relieves headache, insomnia, back pain, and fatigue.

3. Warrior 2 (veer-ah-bah-DRAHS-anna)
Virabhadra = the name of a fierce warrior
  • Start from the previous pose (downward facing dog)
  • Take a step & place your right foot between your palms
  • Your back foot should rest at an angle, still supportive.
  • Find your balance and raise your arms forward & above your head (Warrior 1)
  • Straighten your back knee
  • Open up your arms to both sides and expand
  • Push your chest forward.
  • Stay here in your breath for 1 minute

This pose increases stamina, relieves backache & is therapeutic for people with flat feet.

Finding clarity and relaxation does not need to be difficult. Do a scan of your body and mind to highlight what is going on within - include simple and consistent movement in your daily life and note how these poses made you feel throughout.

Namaste 🙏🏾
--Nyambura Mbugua

1 comment

  • Adrian

    Great post! Tried the positions out in the garden. Amazing

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