Article by Ntathu Allen
Bless you Dear Friends and welcome to today’s Moment of Calm, where we offer you three easy yoga exercises – Downward facing Dog, Cobra Pose and Extended Child Pose, you can do after a tiring day at work to ease stress and tension from your body and calm and quieten your mind. Afterwards you will stretched and rested – ready to spend quality time with self and your family/friends.
Moment of Calm Relaxing Yoga Routine
1. Downward- Facing Dog Pose (Adho Mukha Svanasana)
a) Begin on your hands and knees on All Fours.
b) Spread your fingers wide and press your hands firmly into the mat. Press your heels and feet downwards as you straighten your legs, lift your hips and tailbone to the sky. Lengthen your spine. So your body represents a V-shape. Let your head hang down and relax your jaw.
c) Stay in this position for three- five rounds of deep yogic breathes then slowly come out of the pose.
2. Bhujangasana (Cobra Pose)
a) Lie on your belly with your hands flat on the floor, under your shoulders and legs straight out behind you close together. Press your feet and toes firmly down into the floor. Have your forehead resting on the mat. Breathe in and slowly raise your forehead, nose and chest up from the floor, keeping your hands down on the floor and press your hips on the floor.
b) Hold this pose for 3-5 rounds deep breaths, then slowly exhale and come slowly down.
3) Extended Child Pose
a) Start in a kneeling position, sitting back on your heels. If this feels uncomfortable, lace a folded blanket or pillow between your buttocks and your heels.
b) Breathe out and slowely lower your body forward until your head touches the floor. If your legs or back are stiff and you find it difficult to place your head on the floor without your hips coming up, make a fist with your hands, place them one on to of each other and rest your forehead on the top fist. If your stomach feels uncomfortable or gets in the way, just spread your feet apart.
c) Keep your buttocks on your heels. Stretch your arms out in front of you.
d) Each time you breathe out let your chest go closer to your knees. Keep your shoulders relaxed and take your arms back so your hands are close to your feet.
e) Stay in this position for 10 – 15 rounds of deep breathing.
f) Gently breathe out, slowly kneel up again and be aware of how you feel. Stay still for a few more moments before you get up from this position.
Closing Words and Take Away Tip
Although short, these simple yoga stretches, Downward facing Dog, Cobra Pose and Extended Child Pose, are ideal to help release stress and help you relax and unwind, particularly at the end of a long day at work.
Take your time and over the next three days aim to do this sequence at least once a day.
Let us know how you get on and as usual, thank you in advance for sharing this post with your friends and loved ones.
Be well and see you next week for more easy ways to slip calmness into your daily life.