3 Yoga Asanas You Should Do Today

All Yoga practitioners should add these 3 Yoga asanas to their daily repertoire today.

Downward-Facing Dog

Downward facing dog

After the easy pose, move into downward-facing dog. This is one of the most widely recognized yoga poses. Downward-Facing Dog is an all-over, rejuvenating stretch.

Benefits include:

  • Calms the brain and helps relieve stress and mild depression
  • Energizes the body
  • Stretches the shoulders, hamstrings, calves, arches, and hands
  • Strengthens the arms and legs
  • Helps relieve the symptoms of menopause
  • Relieves menstrual discomfort when done with head supported
  • Helps prevent osteoporosis
  • Improves digestion
  • Relieves headache, insomnia, back pain, and fatigue
  • Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

Use caution doing this pose if you have carpal tunnel syndrome, are in the late stages of pregnancy, or suffer from high blood pressure.

Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.

Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.

Then with an exhalation, 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 thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.

Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points, lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back then widen them and draw them toward the tailbone. Keep the head between the upper arms; don’t let it hang.

Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest.

Sun Salutations

On days when you think you have no time for yoga, try and do at least one or two rounds of the Sun Salutation. You’ll feel the difference.

After downward-facing dog, move into 3 rounds of sun salutations.

Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart. Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head. Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head. While exhaling, bring the left foot together with the right.

Keep arms straight, raise the hips and align the head with the arms, forming an upward arch. Exhale and lower the body to the floor until the feet, knees, hands, chest, and forehead are touching the ground. Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum

While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch. Inhale and move the right leg back away from the body in a wide backward step.

Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head. Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head. Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.

Tree Pose – Vriksha Asana

Tree pose

Benefits include:

  • Strengthens thighs, calves, ankles, and spine
  • Stretches the groins and inner thighs, chest and shoulders
  • Improves sense of balance
  • Relieves sciatica and reduces flat feet

Use caution if you suffer from insomnia or low blood pressure. If you have high blood pressure, do not raise your arms above your head.

Stand with the feet together and the arms by your sides. Bend the right leg at the knee, raise the right thigh and bring the sole of the right foot as high up the inside of the left thigh as possible. Balancing on the left foot, raise both arms over the head, keep the elbows unbent and join the palms together. Hold the posture while breathing gently through the nostrils for about 10 complete breaths.

Lower the arms and right leg and return to the tad-asana, standing position with feet together and arms at the sides. Pause for a few moments and repeat on the opposite leg. Do this two or three times per leg or as long as is comfortable.

The challenge of the vriksha-asana
is maintaining balance on one leg. Poor balance is often the result of a restless mind or distracted attention. Regular practice of this posture will help focus the mind and cultivate concentration (dharana).

When practicing vriksha-asana it may help to imagine or picture a tree in the mind and apply the following technique: Imagine that the foot you are balanced on is the root of the tree and the leg is the trunk.

Continue by imagining the head and outstretched arms as the branches and leaves of the tree. You may be unsteady for a while and find the body swaying back and forth, but don’t break the concentration. Like a tree bending in the wind and yet remaining upright, the body can maintain balance.

Aim to achieve the “rootedness” and firmness of a tree. Regular practice of the vriksha-asana improves concentration, balance and coordination. Because the weight of the entire body is balanced on one foot, the muscles of that leg are strengthened and toned as well.

As you advance in this posture and are able to remain standing for more than a few moments, try closing the eyes and maintaining your balance.

Conclusion

If by chance you were unaware how  good yoga Is for you; these 3 asanas I have written about today should be considered for your yoga practice.

I would love to hear your thoughts about this post or this site in general.

I will answer all the comments on my website personally so drop me a line below if you have any Yoga questions or comments.

I’m happy to help any way that I can.

copywright

Namaste Shane.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietitian before starting any fitness program or making any changes to your diet.

 

4 thoughts on “3 Yoga Asanas You Should Do Today”

  1. I met yoga four years ago and have been doing it daily ever since. I’ve always been delighted with how simple the exercises are and on the other hand, they’re effective. It’s an unimaginable day without these exercises, I teach my kids to do them and they’re very interesting. Especially the pose of dogs, cats, and snakes. I wish you many successes in work and health!

    Reply
    • Hello Jas, 

      Great to hear you do yoga daily and especially with your children. 

      A lot of poses are based on our animal kingdom. 

      Namaste Shane.

      Reply
  2. I can’t help but stay longer reading carefully and watch the video embedded.

    Your posts and overall the site are so interesting. As you list down the benefits there is that inner call for your audience to grab the tools and do the posts suited to his capacity.

    With my question yesterday, I think your post for the seniors will be good for me to start with. Although I cannot do all, at least there are asanas there that I can already do even at home.

    Lockdown has been imposed in our area again for two weeks, results of the two week-lockdown will dictate if it goes further or not. I think the breathing and some stretching sessions will do.

    Reply
    • Hello Rose, 

      Welcome back, appreciate your time.

      Take it easy when trying any asanas. 

      No point in hurting yourself. 

      Namaste Shane.

      Reply

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