Yoga uses breathing techniques, exercise, and meditation. It helps to improve health and also refreshes the mood. You can try these poses during the winter season to protect yourself from the health issue.
- Standing Forward Bend (Uttanasana)
This asana brings energy to the head, respiratory area and helps to clear the sinuses.
Firstly you need to stand with your feet hip-width apart and rest your forearms on the chair seat. Hold the position for 2-5 minutes. The blanket can also be on the chair for extra padding.
- Supported Bridge Pose (Salamba Setu Bandhasana)
This asana opens up the chest and increases circulation to the upper torso.
Align two bolsters or 2-4 blankets on the floor running the entire length of the body. Then you need to sit in the middle of the support and lie back. After that slide towards your head until your shoulders lightly touch the floor. Open your arms out to the sided, palms turned up. Rest with legs stretched out the bolster or with your knees bent and your feet on the floor. Relax for about 5 minutes.
- Supported Bound Angle Pose (Salamba Baddha Konasana)
This asana opens the chest, abdomen, and groins, also relax the nervous system.
You need to sit on the floor, knees bent towards the chest. Bring the soles of your feet together and let your knees open towards the floor. Support the outer thighs with the folded blankets at a comfortable height. Then release your arms out to the sides and let go of your tensions. Relax in this position for a minimum of 5 minutes.
Tips: You can also place sandbags on each of the inner thighs for more relaxation.
- Reclining Twist (Modified Jathara Parivartanasana)
This asana releases physical and stress based tension.
You need to lay on your back and with an exhaustion bend your knees and draw your thighs to your torso. Shift your pelvis slightly to the left and, with another exhalation, swing your legs to the right and down to the floor. Then turn your upper torso to the left. Rest your right hand on the outer left knee and stretch your left arm to the side in the line with your shoulders. After that look straight up or close your eyes. Relax in this position for about 3 minutes. You have to repeat the same for the other side as well.
- Widespread Forward Bend (Upavistha Konasana)
This asana quiets the internal organs, relaxes the mind. Firstly you need to sit on the floor with your sitting bones on the edge of the folded blanket. Straighten your legs out in the front of you and then separate them as far as you can comfortably. Then rest your upper torso on a bolster or if your body is stiffer you can use a chair seat. If you are using a chair, you can fold your forearms on the seat for more height and padding. Hold this position for about 3-5 minutes.
Practicing yoga daily helps to stay healthy and fit. Be it summer or winter there are different yoga postures available for every season. https://diyayoga.com/ can help you to have perfect yoga training.