Using Five Easy Hatha Yoga Exercises to Boost Your Energy – Part II

July 4th, 2009 by Suthida F.

There are five easy hatha yoga exercises to try on;

Downward - Facing Dog Pose (Adho Mukha Svanasana)

Steps to perform:

Begin on your hands and knees on All Fours (like a dog when standing by natural)
Spread your fingers wide and press your hands firmly into the mat. Then, straighten your legs by pressing your heels and feet downwards. Now lift your hips and tailbone to the sky. Lengthen your spine so now your body represents a V-shape. Let your head hang down and relax your jaw.
Take three to five rounds of deep yogic breathes for staying in this position, then come out of the pose slowly.

Bhujangasana (Cobra Pose)

Steps to perform:

Flat your hands on the floor to lie on your belly and under your shoulders and legs straight out behind you must close together. Press your feet and toes firmly down into the floor. Rest your forehead on the mat. While keeping your hands down on the floor and your hips are pressed on the floor, breathe in and raise your forehead, nose and chest up from the floor slowly.
Keep yourself with this pose for 3-5 rounds deep breaths.
Exhale slowly and come slowly down.

Extended Child Pose

Steps to perform:

Start with a kneeling position and then sitting back on your heels. (lace a folded blanket or pillow between your buttocks and your heels if this make you feel uncomfortable)
Breathe out and lower your body forward slowly until your head touches the floor. You can make a fist with your hands and place them one on to of each other and rest your forehead on the top fist if your legs or back are stiff and you find it is difficult for you to place your head on the floor. Spread your feet apart if your stomach feels uncomfortable or gets in the way.
Rest your buttocks on your heels and stretch your arms out in front of you.
Let your chest go closer to your knees for each time you breathe out. To allow your hands are close to your feet, keep your shoulders relaxed and take your arms back.
Keep in this position for 10 - 15 rounds of deep breathing.
Breathe out gently, slowly kneel up again and be aware of how you feel. Before get up from this position, stay still for a few more moments.

Wide Leg Forward Bend/Hands Behind Back

Steps to perform:

Stand with your legs and feet hip distance apart. Then interlace your fingers behind your back, and then bend forward gently. Now stretch your hands and arms up and back. Gently breathe into the stretch and slowly release your arms and come back to an upright position.
Repeat 3 - 5 times.

Savasana (Corpse/Relaxation Pose)

Steps to perform:

Lay your back on the floor or yoga mat then feet spread about 18″ apart and hands about 6″ from the sides of your body with palms up.
In order to make sure you feel comfortable and relaxed in this position, take a few moments. Make sure your body is symmetrical. Have your thighs, knees and toes relax and turn outwards. Breathe deeply while closing your eyes.
Remain in this position for 5-15 minutes.
Open your eyes gently and roll over to your side before coming to a seated position.

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