Yoga has been used for a number of reasons ranging from relieving pain to meditation among other ideas. And, while for most people, yoga is a full-stack process that requires lots of time – it doesn’t have to be. You can perform a few techniques within a few minutes.
You don’t even need an instructor to perform certain yoga techniques as you can do them at home. So, which are the techniques that you can do at home – the ones that will only take you as much as 30 minutes?
To find out more about the yoga techniques that will take you all of 30 minutes, you need to read on. Info on the benefits that the technique can bring to your general well-being can also be found here.
Plank Pose
The first technique is the Plank Pose where you have your shoulders forward. They should be in such a way that they stack directly on top of your wrists. While you are doing that, ensure that your torso is kept parallel to the floor.
Now, lift your navel towards your spine, then you now need to lift your chin slightly up. Have it in a way that you’re looking towards the front edge of the mat.
Have your heart reach forward while your heels towards the back of the mat. This should be happening after you have firmed up the thigh muscles.
Cobra
Now, you can move straight from the Plank Pose to Cobra by slowly lowering down your belly and it’s okay if you come to your knees when you do this. Then, prop yourself onto your forearms. Your shoulder should be above your elbows and your forearms should be straight.
Now, plan your arms face down and spread your fingers. You are then to rot down from your fingertips to your elbows. Your forearms, at this point, should be grounded down to the mat. The distance between your legs and feet should be wide apart while you perform this pose.
Now, root down with all your body parts – the ones that are in contact with the mat. Now, start to feel the engagement of your muscles and you should feel the spine, if not try to see if you can lift your heart a bit higher.
Straight Forward Fold
Another technique that you should look to use is this one where you need to have your body in the down dog pose. Fold over your legs while you look at your feet, and line them up that the inner edges of the feet are straight – they should be in two parallel lines.
Keep your hip-distance apart so that you don’t feel any sort of tightness. Now, allow your upper body to hang over the legs and to sway a bit to the side. While you move, you need to move to your breathing as well.
Now, you can have your fingers bent so that you try to reach the opposite elbow. Bend your left knee keeping your fingertips to the floor and have them a little bit to your front. Have your right hand raised up to the ceiling while you perform this pose.
Modified Chair Pose
Here, you need to have your knees bend and your feet and hip-width apart as wide as possible. Your weight should be shifted towards your heels while you’re in this pose. Now, lift up your chest and gaze towards your front side.
You can now extend your arms up diagonally and have your body look like a capital “Z”. now, moving your breath and with your knees bent as if you’re sitting on a chair, inhale softly. Now, swing your arms back and down to your side and keep repeating this five times.
Conclusion
When you want to do yoga, you no longer have to visit yogi experts to be able to perform certain techniques. You can do some of them from home and they don’t need to consume much of your time as well.
These are a few techniques that you can perform at home and you can do them in just 30 minutes and get back to your schedule.
