Yoga can help reduction of stress, back pain, mood & your most needed sleep, as opined by MD Ai Mukai, who is a Certified Physiatrist with the Texas Orthopedics in Austin, Texas, USA. He further asserts that even very simple yoga exercises or asanas can be very beneficial to beginners as well.
Simple Yoga exercises which can be done at home even by beginners of yoga are enumerated as follows:
1. Corpse Pose | Savasana
Savasana or the Corpse Pose is done by lying down on your back while relaxing completely; a blanket may be used for a head prop as per need.
It is considered to be the most simple & most beneficial for one’s overall health & well being. It releases tension while lowering your heart rate & thereby boosting your health.
2. Cat-Cow Stretch | Marjaryasana-Bitilasana
Marjaryasana-Bitilasana or the Cat-Cow is done by getting down on your hands & Knees while keeping your neck in a normal position, the wrists straight under your shoulders & knees under the hip.
Arching one’s back, so belly almost touches the mat, exhale while drawing your navel in like a cat pose, dropping your head to the floor.
This Asana helps loosen all stiff back muscles also increases the mobility of all joints.
3. Legs Up the Wall | Viparita Karani
Viparita Karani or Legs up the wall is the elevation of one’s legs touching the wall while one lie on back with heels right against the wall.
Elevation of legs reduces their swelling & allows blood flow to increase towards the heart, thereby promoting relaxation & improving the circulation of blood in the body.
4. Knees to Chest | Apanasana
Apanasana or Knees to the chest is lying on your back while bending your hips & pressing your hands to your knees.
Exhale while holding close your knees & inhale while coming back to the starting position.
This Asana promotes flexibility which reduces back pain. Rocking side to side adds massaging to the back muscles.
5. Bridge Pose | Setu Bandha Sarvangasana
Setu Bandha Sarvangasana or a Bridge Posed exercise is to lie on one back with arms to your sides, bending knees while keeping feet on the floor under your knees, raising hips will keep the body in a straight line from the knees to the shoulder.
This Asana strengthens our lower back muscles along with the core muscles, and it also stretches the hips muscles turning quite helpful to people who sit for a longer period of the day.
Yoga encourages one all to follow the above steps to lead a peaceful & healthier life.