Yoga is a great exercise to improve strength, flexibility and overall wellbeing, however it isn’t always easy to practice with a partner or group. Luckily, there is no shortage of excellent yoga poses that you can do all by yourself.
Mountain, or Tadasana in Sanskrit, is one of the most fundamental poses in yoga and is often used as a starting point for more intensive poses. Start by standing with feet together and arms by your side. Firmly press together the length of your feet and push your weight down and into the ground. Draw your shoulders up and back, press your palms together in front of chest and up towards the sky. Centering your hips and your spine, begin to imagine your body as a mountain and hold the pose.
Downward-facing dog, or Adho Mukha Svanasana, is probably the pose yoga that’s most recognized around the world. The pose is especially great for stretching and strengthening the arms, shoulders back and legs. To get into the pose, start on your hands and knees then lift your hips up so that your body forms an “A”. Make sure your hands are firmly grounded and your tailbone is towards the sky. Touch your chest to your thighs and your chin to your chest. Stay in this pose for a minute or two and breath in the amazing benefits.
Seated Sun Salutation
Seated Sun Salutation, or Parvatasana, is perfect for those who can’t perform the Sun Salutations we typically see in yoga classes. For this pose, begin in a seated position and take a few relaxing breaths. Then, bring your arms to the sky and on an inhale arch your back slightly and on an exhale draw your hands back in and down to your sides. Repeat for about five rounds and feel your body letting go of any tension.
Although intimidating at first, the headstand, or Salamba Sirsasana, comes with a long list of health benefits that make it well worth a try. Start by kneeling and interlacing your fingers. Place your head on the mat and your hands on top of your head so that the elbows are in line with the shoulders. With each inhale, press down through your arms, hands and head to lift your feet off the ground. Once you reach your balance point, draw your navel inward and take a few breaths. Finally, carefully lower your toes and come out of the headstand.
Yoga is a great way to achieve physical, mental and spiritual wellbeing, so why not give these yoga poses for one person a go?