The 5 yoga poses everyone should know
Salute to the Sun
Alternate nostril breathing
Pose of a cow
Rishi’s pose
Chest expansion
It’s well-known that yoga promotes relaxation, improves posture and increases flexibility and muscle tone. But what poses can we do for maximum everyday effect? On International Yoga Day, Barbara Currie, one of the UK’s leading yoga experts, runs us through her top five go-to movements.
1. Salute to the Sun
Why it’s good for you:
This is one of the most wonderful morning sequences and a fantastic all-rounder. It gives you energy and firms and tones most of your body’s muscle groups. Remember to take it gently and don’t strain.
How to do it:
- Stand up straight and place your hands together and your feet apart – or together – whichever you prefer. Inhale deeply and exhale slowly through the nose.
- On your next inhale, lift your arms and stretch up into a straight line keeping your eyes on your thumbs. With a full lung, gently relax backwards, exhaling when you are at maximum stretch.
- Inhale as you come up and slowly relax forwards with a flat back and straight legs to your maximum position without strain.
- Place your hands on the floor by your feet. If that’s not possible, you can bend your knees in the beginning stages.
- Inhale, stretch the left leg back and look up at the sky, then take the right leg back and gently take your knees to the floor, followed by your chest and your chin.
- Keeping your lower abdomen on the floor, slowly inhale and come carefully up into the Cobra position. When you first start you may only come up a little way. Gradually, you’ll be able to straighten your arms, tuck your toes under, push your heels gently down to the floor, aiming your head between your arms.
- Inhale, bring your right foot in, lift your head and look up to the sky. Then, exhale, bring your left foot in, carefully lift your bottom, inhaling, and aim your chin to your shins.
- Breathing deeply, lift your arms up at the thumbs and relax all the way back.
- Inhale, place your hands together and relax.
- Repeat.
2. Alternate nostril breathing
Why it’s good for you:
This is one of yoga’s all time greatest exercises, helping you feel calm and relaxed.
How to do it:
- Sit up straight in whatever position you like.
- Place your right thumb on your right nostril, the next two fingers on the bridge of your nose and the next finger on your left nostril. Then place your left hand under your right elbow.
- Close your eyes. Unblock the right nostril and slowly inhale for the count of five. Block that nostril and exhale through the left nostril very gently for five.
- Inhale through the left nostril, hold your breath then slowly exhale through the right nostril.
- Inhale through the right nostril, hold your breath, then exhale slowly through the left nostril.
- Carry on with this slow, calm breathing, gradually increasing it until you are doing ten rounds.
- Gently lie down with your arms and palms facing upwards, your eyes closed and your hands by your sides. It can help to gently rock your back into the floor to ease your lower back.
- Relax your feet, then your ankles and work up your body to relax your calves, your thighs, your chest, your shoulders and your arms.
- Relax your tongue, smooth out your facial muscles, roll your eyeballs upwards and let your scalp slide back.
- Keep your breathing slow and peaceful. Concentrate on exhaling very slowly now, with your mind very calm. Imagine you are lying on a beautiful beach, the waves lapping on the shore. As you inhale, visualise the waves drifting towards you; as you exhale, watch the waves as they drift back into the sea.
- Repeat this visualisation with every breath and relax.
3. Pose of a cow
Why it’s good for you:
This movement is invaluable for rebalancing the shoulders, releasing tension, correcting posture and firming and toning your upper arms. It is also an excellent movement for the lungs as it helps open them fully.
How to do it:
- Sit on your heels (use a cushion, if you prefer).
- Inhale deeply and lift your right arm in the air and drop it back over your right shoulder. Take your left arm up behind your back and try to join both arms together.
- Hold for a count of five, and don’t worry if your hands are a long way apart, with practice they will improve.
- Unclasp your hands and repeat on the other side.
4. Rishi’s posture
Why it’s good for you:
This exercise is brilliant for releasing deep-seated tension. It will keep your back in great condition, enhancing its flexibility. It relieves tension from the chest and firms your jaw and throat.
How to do it:
- Stand straight, your feet 3ft apart with your toes facing forwards. Lift your arms straight up in the air as you inhale. As you exhale with your back flat and legs straight, bend forwards.
- Slide your right hand to your left leg, grabbing it comfortably without bending your knees. Lift your left arm in the air; now slowly and carefully turn to look at your left hand. Hold this position for five seconds then slowly lower your arm and relax forwards.
- Repeat on the other side, then slowly lower your arm and let your body relax in its maximum forwards bend for five seconds.
- Grab your legs and gently, keeping your back straight, draw your body inwards towards your legs. Inhale deeply and lift your head then slowly return to an upright position and stretch your arms up above your head.
- Place your hands at your waistline with your thumbs in front and fingers behind. Inhale deeply and bend backwards exhaling and stay in your maximum backwards bend for a count of five, breathing normally.
- Inhale gently as you return to an upright position.
5. Chest expansion
Why it’s good for you:
This tones your upper arms and releases the tension in the back of your neck and shoulders. In the forward bend it will tone the back of the thighs and calves and stimulate blood flow to the head and neck area, benefiting your skin, hair and brain cells.
How to do it:
- Stand with feet together and back straight. Interlock your hands behind you and gently pull your shoulders back, straightening your arms.
- Inhale and lift your arms up as high as possible, then exhale as you slowly bend forwards with flat back and straight legs. Relax in your maximum position and breathe normally for a count of five.
- Inhale and lift your head first, then slowly return to an upright position and gently bend backwards pulling your arms back down and under your bottom. Exhale and hold for a count of five, breathing normally.
- Inhale and return to an upright position, hold your arms up behind your back for an extra count of two, then lower and relax.
Please consult your doctor before starting any exercise programme.