Some Poses of zenyoga

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Some Poses of zenyoga

1. Plank Pose (Phalakasana)

This pose helps strengthen your core muscles. Building a strong core helps improve overall stability and supports better posture.

Steps to follow:

  1. Start in a kneeling position on the floor.
  2. Place your hands directly under your shoulders, with your fingers spread wide.
  3. Extend your legs straight back, one at a time, so that your body forms a straight line from your head to your heels.
  4. Engage your abdominal muscles to keep your hips level with the rest of your body.
  5. Keep your neck in line with your spine by looking down at the floor, a few inches in front of your hands.
  6. Hold the pose for 30 seconds to 1 minute.
  7. Release by lowering your knees to the ground and resting in Child’s Pose if needed.

2.Cobra Pose (Bhujangasana)

Cobra is one of the best spine and core-strengthening postures in yoga. When you have a strong core, you’re able to thrust and have more control over your pelvis, which can make for better performance.

Steps to follow:

  1. Lie on your stomach.
  2. Place your hands under your shoulders, elbows pointing back.
  3. Rotate thighs inward, toes touching the floor, and squeeze legs together.
  4. Press your pelvis into the floor.
  5. Inhale, lift your chest, and pull shoulder blades down and together.
  6. Hold for 30-120 seconds, then release. Repeat 1-2 sets.

3.Pigeon Pose (Eka Pada Rajakapotasana)

This pose helps to open up your hips and stretch the hip flexors and lower back. It can also help release tension and improve flexibility in these areas.

Steps to follow:

  1. Start in a tabletop position with your hands and knees on the floor.
  2. Bring your right knee forward and place it behind your right wrist. Angle your right shin under your torso, and bring your right foot in front of your left hip.
  3. Slide your left leg back, straightening the knee and lowering the front of your thigh to the floor. Lower the outside of your right buttock to the floor.
  4. Position your right heel just in front of your left hip.
  5. Square your hips towards the floor.
  6. Extend your arms forward and lower your torso over your right leg. You can rest your forehead on the floor or on a prop.
  7. Hold the pose for 5-10 breaths.
  8. Release by lifting your torso and returning to the tabletop position. Repeat on the other side.

4. Fish Pose (Matsyasana)

This pose helps open up the chest, throat, and abdomen, promoting flexibility in the spine and relieving tension in the neck and shoulders.

Steps to follow:

  1. Lie on your back with your legs extended and your arms resting alongside your body.
  2. Slide your hands underneath your hips, palms facing down. Keep your forearms and elbows close to your torso.
  3. Press your forearms and elbows firmly against the floor.
  4. On an inhalation, lift your upper torso and head away from the floor, and arch your back.
  5. Tilt your head back and place the crown of your head on the floor, creating a gentle arch in your neck.
  6. Keep your legs active, pressing your thighs and heels into the floor.
  7. Hold the pose for 5-10 breaths.
  8. To release, gently lift your head off the floor and lower your torso back down, removing your hands from underneath your hips.

5. Child's Pose (Balasana)

This pose is a gentle resting pose that helps stretch the hips, thighs, and ankles while reducing stress and fatigue. It’s excellent for calming the mind and relieving tension in the body.

Steps to follow:

  1. Begin by kneeling on the floor. Touch your big toes together and sit on your heels.
  2. Separate your knees about as wide as your hips or slightly wider for more comfort.
  3. Exhale and lay your torso down between your thighs.
  4. Extend your arms forward with your palms facing down or let them rest alongside your body with palms facing up.
  5. Allow your forehead to rest gently on the floor.
  6. Breathe deeply and relax in the pose, holding it for 30 seconds to a few minutes.
  7. To release, gently walk your hands back toward your body and lift your torso to return to a seated position.

6. Tree Pose (Vrksasana)

This pose improves balance and stability while strengthening your legs and core. It also helps increase flexibility in the hips and can enhance focus and concentration.

Steps to follow:

  1. Stand tall with your feet hip-width apart and your arms at your sides.
  2. Shift your weight onto your left leg, rooting the foot firmly into the ground.
  3. Lift your right foot and place the sole against the inner thigh or calf of your left leg (avoid placing it on the knee).
  4. Bring your palms together in front of your chest in a prayer position or raise your arms overhead with your palms facing each other.
  5. Hold the pose for 20–30 seconds, focusing on a point in front of you to help maintain balance.
  6. Slowly release and repeat on the other side.

7. Warrior Pose (Virabhadrasana)

This pose strengthens the legs, core, and arms, while also improving balance and endurance. It opens the hips and chest, and stretches the legs and arms, making it a great full-body pose.

Steps to follow:

  1. Start in a standing position with your feet about hip-width apart.
  2. Step your left foot back, keeping your right knee bent at a 90-degree angle, with your right ankle aligned with your right knee.
  3. Extend your arms out to the sides, parallel to the floor, with your palms facing down.
  4. Keep your chest open and your shoulders relaxed, looking straight ahead.
  5. Hold the pose for 20–30 seconds, focusing on your breath.
  6. To release, straighten your right leg, bring your arms down, and step your left foot forward.
  7. Repeat on the other side.

8. Downward Dog Pose (Adho Mukha Svanasana)

This pose stretches the entire body, particularly the hamstrings, calves, and spine, while also strengthening the arms, shoulders, and legs. It helps improve circulation and can alleviate stress.

 

Steps to follow:

  1. Start on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
  2. Tuck your toes and slowly lift your hips towards the ceiling, aiming to form an inverted “V” shape with your body.
  3. Press your hands firmly into the floor, spreading your fingers wide.
  4. Keep your feet hip-width apart, and try to straighten your legs, pressing your heels towards the ground (it’s okay if they don’t touch the floor).
  5. Relax your head between your arms, with your ears aligned with your upper arms, and gaze toward your legs or your belly button.
  6. Hold the pose for 20–30 seconds, breathing deeply.
  7. To release, slowly lower your knees back to the floor.
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