As autumn turns to winter and the days get colder we are all more prone to coughs, colds and illness. Yoga is not only a great way to stretch, strengthen and tone your body, but it also helps keep the nasties away! Here are some yoga poses that you can try to add into your daily practice or even work on perfecting them individually.
Tree Pose (Vrksasana)
This pose helps correct and realign the whole body as well as improving concentration and stamina. It’s important to keep your spine straight and not slough at the hip. It’s a great spine, leg and ankle strengthener as well as improving your balance and focus.
Begin by grounding through one foot and finding a (unmoving) point of focus in front of you.
Slowly lift the other foot and bring it anywhere onto the leg avoiding the knee as this will cause pressure on the joint and weaken the ligaments over time.
You can keep your hands in prayer at your heart or you can lift them over your head.
For an added challenge try closing your eyes!
Mountain Pose (Tadasana)
This pose also helps restore balance in the body, regulates the digestive system and increases blood circulation.
Stand up straight and traditionally with your feet together. Engage your thighs and feel your kneecaps lift. Draw your shoulders back and down and allow your palms to face forward. Breathe steadily and imagine a line of energy flowing through your body from the crown of your head to the tips of your toes.
Triangle Pose (Trikonasana)
This is a great pose to release tension in the shoulders, reduce stress and increase blood circulation. It also helps improve balance and concentration.
Start with both legs straight, one foot at 90 degrees and the other at 45 degrees. Bring your arms parallel to the mat and then reach forward sending your hips backwards.
Reach the back of your palm towards your inner calf or bring your fingertips to the floor as the other arm reaches up.
The aim is to keep the body in one straight line stacking the shoulders.
Eagle Pose (Garudasana)
This pose unwinds your body and your mind. When we wrap our legs and arms we restrict blood flow around the body meaning when we unravel we release fresh immunity-boosting blood! It’s also great for improving balance, focus and strength.
Begin by grounding through one foot and choosing a point of focus.
Slowly lift one foot off the ground and cross your leg. You can have your big toe touching the ground for some stability or you can try to lift it off the ground or even hook it around your supporting leg.
The second part of Eagle Pose is the arms. Bring your arms out wide and begin by crossing one arm over the other trying to get your hands palm to palm. Try to lift your arms up and away from you so your elbow crease comes into your eye line.
Sphinx Pose (Salamba Bhujangasana)
This is the intro pose to backbends helping increase back flexibility, encouraging good posture and opens the heart and chest. It also stimulates our abdominal organs.
Lie on your belly and bring your elbows directly under your shoulders. Draw your shoulders away from our ears and keep your head lifted. Actively press your forearms and legs into the mat as you lengthen your spine.
Chair Pose (Utkatasana)
Love it or hate it, Chair Pose is great for our immune system as it stimulates our heart, diaphragm and abdominal organs.
Begin standing with your feet and knees together. Bend your knees and sit back as if you were sitting into an invisible chair. You should be able to see your toes, if not sit down and back more.
You can raise your arms over your head in line with your ears or keep them at your heart centre.
Happy Baby Pose (Ananda Balasana)
This fabulous mood booster is a great way to free your inner child. It is also a great hip opener and stress reliever.
Lie on your back and bring your knees in towards your chest. Bring your hands onto the outside edges of your feet and draw your knees in towards your armpits opening out the hips. You can also use a strap around each foot if you cannot reach. Stay here as long as you want and you can even add a little movement rocking from side to side.
Fish Pose (Matsyasana)
Fish pose is a great chest opener, releasing the airway, helping to improve breathing and posture.
Begin by lying down with your knees bent. Place your hands under your buttocks palms facing down. Slowly lengthen out your legs and bring your elbows under your shoulders. Release your head back slowly. Press down through your forearms and palms of your hands. Ensure feet are together and legs engaged.
To discover more poses and flows to boost your immunity and feel good this winter visit www.earthsoulsyoga.com