5 Poses That Will Keep You Zen All Quarantine
As we approach the 10th month of quarantine, I think it’s safe to say we could all use a good stretch. Here are a few poses that are sure to leave you feeling reenergized and re-centered.
Bound half moon pose:
Say hello to leg and ankle strength as you seek stability and extend into this balancing pose. As with all poses, ensure that your body is appropriately warmed up and ready for activity.
Benefits:
Opens your hamstrings, hip flexors, and chest.
Strengthens the abdomen, ankles, thighs, flutes and standing leg.
Improves balance, concentration, digestion and helps relieve stress.
Believed to evoke a sense of freedom and inspires you to stand up for your beliefs.
One Legged King Pigeon
One-Legged King Pigeon Pose, is a deep backbend that puffs the chest, making a yogi resemble a pigeon. This an intermediate level pose, and must be performed with caution.
Benefits:
Stretches the thighs, groins and psoas, abdomen, chest and shoulders, and neck
Stimulates the abdominal organs
Opens the shoulders and chest
Relieves pressure in the lower back.
Forearm Stand
Bend your elbows to bring your forearms and palms flat against the floor. Your upper arms should be perpendicular to the forearms. Your gaze should be should be forward and down. Walk your feet toward your elbows and lift your right leg toward the ceiling. Come onto the ball of your left foot and start to rock forward and eventually lift both legs off the ground. (You can also do this against a wall.) Try to stay here for 5 deep breaths. And remember to have fun—you are upside down!
Benefits:
Stretches the chest and shoulders
Strengthens the shoulders, arms, core and back
Improves overall focus, balance and circulation
One Legged Wheel Pose
In this full body stretch, the key is to find relaxation in the pose that allows you to calmly stabilize, balance, and allow yourself to go higher by extending one leg. How high you can lift the leg up isn’t the primary focus here, but rather to ensure the body feels balanced and your mind confident. Accessing the pose requires appropriate warm up and preparatory poses to build strength and flexibility. If the pose isn’t accessible to you yet, try another pose that builds up to it. With patience and practice, you will build your pose.
Benefits:
Fully body stretch
Strengthens the arms, wrists, spine, legs and abdomen.
Opens the lungs and stimulates the thyroid gland and can relieve asthma and mild depression.
Dancer’s Pose
This pose requires full body strength, flexibility and coordination. You need a good base, so be sure to spread your toes on your supporting foot. Your knee should be slightly soft, not locked, hyperextended, or overly bent. You should engage your quadriceps (the muscles at the front of the thigh) to keep your supporting knee soft. Keep your hips square and knees aligned with the hips so you don't have a rotation.
Benefits:
Opens the shoulders, chest and hips
Strengthens the thighs, ankles, abdomen and standing leg
Develops flexibility, concentration and balance
Can boost energy and fight fatigue
Improves posture and counteracts the effects of sitting and computer work
Location above the city line: FDR State Park - 42 min (34.0 mi) via Sprain Brook Pkwy N and Taconic State Parkway North
Photos courtesy of Phactory13 Photography
