Here’s a simple yoga routine that focuses on flexibility and stress relief. Remember to listen to your body and modify the poses as needed, and always consult with a healthcare professional before starting a new exercise routine.
Yoga for Flexibility and Stress Relief Routine:
1. Mountain Pose (Tadasana):
- Stand tall with feet together.
- Engage your thighs, lift your chest, and reach your arms overhead with palms facing each other.
- Hold for 30 seconds, focusing on deep breaths.
2. Forward Fold (Uttanasana):
- From Mountain Pose, hinge at your hips and fold forward.
- Let your head and neck relax, and hold onto your shins or the floor.
- Hold for 30 seconds to 1 minute, breathing deeply.
3. Downward Facing Dog (Adho Mukha Svanasana):
- Start on your hands and knees, lift your hips toward the ceiling, forming an inverted V-shape.
- Press your heels down and your chest towards your thighs.
- Hold for 30 seconds to 1 minute.
4. Child’s Pose (Balasana):
- Kneel on the mat, sit back on your heels, and stretch your arms forward.
- Rest your forehead on the mat and relax in this pose for 1-2 minutes.
5. Cat-Cow Stretch (Marjaryasana-Bitilasana):
- Move to a tabletop position with wrists under shoulders and knees under hips.
- Inhale, arch your back (Cow Pose), and look up.
- Exhale, round your spine (Cat Pose), and tuck your chin to your chest.
- Repeat for 1-2 minutes, syncing movement with breath.
6. Warrior I (Virabhadrasana I):
- Step one foot back, keeping the front knee bent and aligned over the ankle.
- Extend your arms overhead, palms facing each other.
- Hold for 30 seconds to 1 minute, then switch sides.
7. Warrior II (Virabhadrasana II):
- Open your hips and shoulders to the side while keeping your arms extended parallel to the floor.
- Hold for 30 seconds to 1 minute, then switch sides.
8. Pigeon Pose (Eka Pada Rajakapotasana):
- From Downward Facing Dog, bring one knee towards your hands and extend the other leg behind you.
- Square your hips and fold forward.
- Hold for 1-2 minutes on each side.
9. Seated Forward Bend (Paschimottanasana):
- Sit with extended legs, hinge at the hips, and reach for your feet.
- Hold for 1-2 minutes, focusing on breathing into the stretch.
10. Corpse Pose (Savasana):
- Lie on your back with your legs extended and arms by your sides, palms facing up.
- Close your eyes and focus on deep, rhythmic breathing.
- Relax in this pose for 5-10 minutes.
Remember to end your routine with a few minutes of relaxation in Savasana to allow your body and mind to absorb the benefits of the practice. Modify the routine based on your comfort level and gradually increase the duration as your flexibility improves.