8 yoga exercises to practice at home

8 yoga exercises to practice at home

Do not miss these exercises recommended by Xuan-Lan, yoga teacher and author of the book My Yoga Diary (Grijalbo). In addition, we tell you what are the side and positive effects of this activity.

Asana sequence (25 minutes).
x Start sitting cross-legged.
x Sing the Om mantra three times, with your hands together and your thumbs touching the sternum to notice the vibrations inside the ribcage.

1. Place yourself in a table position.

Place yourself in a table position. The knees should be vertically below the hips and wrists, elbows and shoulders in line and perpendicular to the ground. The wrists have to be just below the shoulders and as far apart as the knees, which in turn are as open as the hips. Head raised and looking straight ahead.

2.Exhale and lift the spine

 Exhale and lift your spine toward the ceiling and let your head fall. The chin does not touch your chest. Then inhale and return to the original position. There are 5 breaths each (5 minutes).

3.Raise the left leg and the right arm

 Lift your left leg and right arm (keeping it straight). Then I returned to the original position. It will inspire and raise the opposite leg and arm. There are 5 breaths each (5 minutes).

4.Get on hands and knees like cat's pose

Put yourself on hands and knees like cat's posture. Bring one knee to the head and alternate. There are 5 breaths each (5 minutes).

5.Quadruped position.

 Place yourself in a quadruped position: your back straight, your hands under your shoulders and your knees at your hips. Support your toes well because they will be your support along with your hands. Breath deeply. Raise your knees and raise your hip as high as you can, keeping your palms firmly on the floor. Lower your hip and return to the initial position while you expel the air from your lungs and rest. There are 5 breaths each (5 minutes).

6.Drop the tail on your heels

From the kneeling position on the floor, knees together and aligned, drop the tail on your heels. Stretch the column up. While releasing air, lean forward from the pelvis. Rest your chest on your thighs and extend your arms back to the sides of the body. Support your hands on the reverse side of your palms, slightly curling your fingers. Eliminate tension from the shoulders, widening the back of the back. Relax your elbows and lower third of your back. There are 5 breaths each (5 minutes).

7.Relaxation final.

 Rest and final relaxation. The mountain (tadasana) with

5 conscious and calm breaths with eyes closed to calm the mind.

8.Corpse position (savasana)

Cadáver (savasana). Practice closure: after 4 minutes I moved my body little by little and returned to the sitting position with my legs crossed. I took two deep breaths clasping my hands in front of my chest and repeated the Om mantra three times.

Side effects (positive) of yoga by Xuan-Lan

xYou better: you begin to connect with your sensations, to perceive how your body receives what you eat and perhaps you realize that your way of eating is not adequate, which generates a knot in your stomach. With yoga you realize that you want to feel good.

You sleep well: yoga helps you rest better, for example, by doing some exercises or an afternoon meditation. You go to sleep with the "lighter" head.

xYou focus: the best thing about yoga is that the mobile phone is left in the locker room. We leave it when we do sports (I also do it), to listen to music or watch a movie. xYou feel good: yoga postures are made to strengthen different parts of the body, so you can enjoy your meditation. We take the opportunity to strengthen, flexibilize, stretch, move joints, improve body posture.

x You connect: it helps you manage everything differently, it allows you to connect with the essentials. If you notice that you are stressed by something, you can face it differently. But if you don't realize it is difficult for you to change it.

x It harmonizes you: the mental and emotional part that comes with the practice of yoga makes a big difference.