Flexibility, strength, balance, and endurance are already known physical benefits of practicing yoga. But everyone knows that the health rewards of yoga don’t stop at the physical level. In fact, yoga and meditation are some of the most holistic exercises that you can do, as they also provide psychological and emotional benefits.
Many people consider yoga and meditation as being one in the same, as it allows you to cultivate mindfulness and awareness of the sensations, thoughts, and emotions that your body experiences with each given pose.
But even if you practice your own meditation technique that does not involve yoga, it helps to practice some yoga poses prior to your meditation session, as it could help improve your concentration and breathing.
Here are some easy yoga poses that can help you attain serenity even when your body is being physically challenged, thus helping you enter the state of meditation more easily.
Corpse Pose is one of the easiest yoga poses to do, yet it yields a multitude of physical, mental, and spiritual benefits. It allows your mind and body to experience complete peace and relaxation, giving your body a chance to regroup and revitalize. It is usually done at the end of a vigorous practice session.
Lie down on your back with feet apart at a comfortable distance and arms resting on your sides, palms facing the ceiling. Just let your body relax completely as you close your eyes and focus on your breathing. It’s the perfect blend of yoga and meditation.
Dancers Pose improves balance and concentration, stretches your shoulders, chest, thighs, groin, and abdomen, and strengthens your legs and ankles. Shifting your weight to your left foot, extend your right leg long behind you while grabbing the inside of the foot with your right hand. Extend the opposite arm forward and tilt the body slowly forward to maintain your balance. Repeat on the other side.
Half Lord Of The Fish Pose opens the rib cage and chest while also energizing the spine. The deep stillness of the pose also allows you to improve your concentration and focus, embodying both yoga and meditation.
Start by sitting cross-legged on the floor. Plant your right foot outside of your left knee, and then place your right hand behind your back on the floor close to your spine. Hook your left elbow to the outside of your bent right knee. Hold the position for five deep breaths.
Seated Forward Bend Pose not only stretches your spine, shoulders, and hamstring muscles, but also calms your brain, relieving stress and mild depression. It also helps soothe headaches and reduce fatigue.
To do this pose, sit on the floor with your feet stretched in front of you and your back straight. Inhale and lift your arms above your head to stretch your spine. Gently fold forward at your hips as you exhale and reach toward your feet. You don’t have to touch your feet if you can’t; just grab whatever you can reach, like your knees or shins. Relax and breathe while holding this position for 30 seconds.
Reclining Hero Pose is an intermediate pose that stretches the abdomen, thighs, deep hip flexors, knees, and ankles. Aside from being helpful in relieving menstrual pain, it also helps you focus in a similar way to those of breathing exercises.
Sit on your knees and gradually move your feet apart until your buttocks are sitting on the floor. Inhale and straighten your spine, then lean backward as you exhale. You should be able to relax your back on the floor. Place your arms at your sides with palms facing upward. Hold this pose for 30 seconds.
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