As students head back to school, they probably can’t wait to spend more time with their friends, go out, and participate in all of the extracurricular sports and activities they’ve been waiting for - or so they thought. Despite the constant curveballs being thrown at students during the pandemic, there’s one thing that can bring a little solace to their mind and bodies - yoga.
Yoga is known for improving flexibility and strength but it does far more than that. The benefits of yoga range from mental calmness and sharpness to improved energy and vitality. So in light of Back to School season, Annie Copinga, mother of three and XPRO for YogaSix GO recommends incorporating the following yoga poses into your daily routine to create harmony between your mind and body, whether you’re on the go or “nama-staying” at home:
Bridge Pose
Coming back from lunch, the last thing you want to do is sit down with a full stomach. You’re bloated, tired, and uncomfortable. Try performing the bridge pose. This pose helps to stretch and lengthen your abdomen, and increases blood flow to improve digestion.
Begin by lying on your back with your hands on either side, lift your hips to the sky by pressing your hands and feet into the ground while keeping your head back to create a gentle pull on your front. Slowly release and repeat several times.
Sun Salutation A Sequence
Sitting at your computer all day is bound to put you to sleep and make your body feel achy. To get your blood pumping and muscles activated, do a couple Sun Salutation A’s. This flow of several dynamic poses is great for targeting all your major muscle groups and will instantly wake you up.
- Standing Mountain Pose - Begin by standing with your feet hip-width apart, hands pressed together in prayer position, and rest your thumbs on your sternum as you take several breaths.
- Upward Salute - Take an inhale as you bring your arms out to your side and overhead. Then gently arch your back and gaze up to the sky.
- Standing Forward Fold - Now exhale as you fold at your hips (bend your knees if needed). Rest your hands at your side and bring your nose to your knees.
- Half Standing Forward Fold - Inhale and lift your torso halfway, allowing your spine to lengthen while it’s flat and parallel with the floor. Allow your arms to continue to hang parallel to your legs.
- Four-Limbed Staff Pose - Again, exhale as you step backward into a plank pose, hands under your shoulders and feet hip-distance apart. Now continue to exhale as you lower yourself to the floor.
- Upward-Facing Dog Pose - Inhale as you bring your chest up toward the sky, straightening your arms and bringing your shoulders back. Allow the tops of your feet to press into the ground, lifting your thighs and engaging your leg muscles.
- Downward-Facing Dog Pose - Exhale as you roll back onto the palms of your feet. Lift your bell and sit bones upward, while extending your arms and lengthening your spine. Take a few breaths here.
- Half Standing Forward Fold - Now inhale as you step forward with both feet landing between your hands. Lift your torso a little to stretch your spine and make it flat. In the position your back should be flat and fingertips should be on or facing the floor.
- Standing Forward Fold - Moving into the fold, exhale and bring your chest to your thighs. Bend your knees if you need to. And rest your arms at your side.
- Upward Salute - Inhale as you once again sweep your arms out to the side and extend up. Gently arch your back and take a nice gaze at the sky.
- Mountain Pose - To finish things off, you’ll do the mountain pose. Exhale as you stand firmly with feet hip-distance apart. Bring your hands to a prayer position, resting your thumbs at your sternum.
- And repeat the sequence!