5 Yoga Asanas You Should Follow With Your Family On Weekends
abracad, · Categories: externally authored, yogaby Manmohan Singh
Summary: Weekends are not only meant to sleep till late, eat junk, or take a stroll at a mall. Alter it with yoga, making it healthy and enticing for your family. Learn about five asanas to follow with your family on weekends.
Is there anything better than spending time with family over the weekends where you can have fun, talk, remember old times, and lots more. Relaxing at home after a tiring weekend is simply an amazing feeling, but during those two days, most of us endure hours of lying in bed watching TV, keep on munching food out of boredom or do nothing progressive.
Make your weekend fun with your family with yoga. Practice some amazing poses with them creatively, which you might have learned during 200 Hour Yoga Teacher Training in Bangalore or at a yoga retreat in Dharmashala.
Tree Pose (Vrksasana)
Stand steady and gracefully like a tree, Vrksasana’s daily practice lets you imbibe the features along with improving body posture and balance. The pose is easy to perform with your family and keep a check on their wellbeing. Loaded with a lot of body and mind benefits, the pose strengthens the spine, improves neuro-muscular coordination, tones muscles, and relieves sciatica.
Steps:
- Stand straight on the floor with arms placed beside the body.
- Now slightly bend the knees and fold the right leg placing right foot high on the left thigh.
- Make sure that the sole of the right foot placed firmly and flat on the root or inner side of the left thigh.
- Inhale and raise the arms upward over the head with palms facing each other, or join them in prayer pose.
- Look straight at a distant object, hold the gaze and maintain balance.
- Hold the pose for 30 seconds while breathing deeply. Release and repeat the same on the other side.
Mountain Pose (Tadasana)
Weekends are to mean to be enjoyed and with yoga make it happy and healthy. Mountain pose can be easily practiced by kids and your parents. It is considered the base or mother pose of all asanas from which all the other poses, mostly standing, emerges. This wonder pose is host to benefits including improved body posture and balance, stronger lower body, toned abdomen, better nervous and digestive system function, and more.
Steps:
- Stand straight on the floor with hands hanging beside the body and legs slightly apart.
- Inhale and raise your body upward placing the body weight on the pose and hold.
- You can also gently raise your arms upwards over the head with palms facing each other.
- Look slightly upward while maintaining the body balance. Hold the pose for 20-30 seconds
- Exhale and lower your body and release.
Garland Pose (Malasana)
The yoga squatting pose, Malasana is simple and comes naturally to kids. A wonderful yoga asana for maintaining healthy digestive functioning, Garland pose stretches lower back, instigates metabolism, tones belly reducing fat, improves posture, and enhances flexibility. The pose can be a fun activity for kids and make it more interesting with your innovative stories.
Steps: Â
- Sit in a squatting position keeping your feet close to each other.
- Ensure that your heels should be on the floor pressed firmly against the ground.
- Now spread the thighs out, placing them slightly wider than your torso and exhale.
- At the same time lean forward in a way that the torso fits in between the thighs.
- Join your palms in the Anjali Mudra while pressing the elbows against the inner thighs.
- Hold the pose for as long as you can, inhale and release.
Child’s Pose
Another fun pose to practice with family over the weekend, Balasana is a simple, relaxing and restorative pose that rejuvenates the body and mind. The pose is a resting pose and focuses on alleviating stress, pain and brings a great sense of emotional solace. The pose helps to release tension, reduces fatigue, massages internal organs, lengthens the spine, enhances circulation, calms the mind-body, etc. Practice it with props for more comfort as you learn during 200 Hour yoga teacher training in Bangalore.
Steps:
- Kneel down on the floor with a straight back and let your big toe touches each other.
- Exhale and pull down the torso sitting on your heels placing hips over it.
- Now spread the knees hip-width apart and inhale raising the arms upward over the head.
- Exhale and bend the torso forward laying it between your thighs.
- At the same time bring the arms forward placing them on the floor in front of you.
- Let your thighs press the abdomen, place the forehead on the floor and stretch the arms.
- Hold the pose for 30 seconds while breathing normally.
Downward Facing Dog Pose (Adho Mukha Savasana)
Pose related to nature entices kids, and elder people can perform it using the help of prop or table. A downward facing dog is a gentle inversion pose that is liable to calm the nervous system providing a good stretch to the whole body. Make it a fun pose, assuming it as a tunnel through which all the other family members can crawl. The pose strengthens the abdomen, improves circulation, enhances digestion, tones hands, and feet, reduces stress and decreases anxiety.
Steps:
- Stand on your four on the floor in a way that your body forms a table-like structure.
- Exhale and lift the hips gently straightening the elbows and knees. This way your body forms an inverted V shape.
- Now make sure that your hands should be in line with the shoulders, and feet with the hips.
- Lengthen the neck, let ears touch the inner arms, and turn the gaze towards the navel.
- Hold the pose for 30 seconds while breathing normally.
Ditch your traditional and boring weekends’ plans with some yogic fun activities, and give your family a dose of laughter and good health.
Author bio:
Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveller in India. He organize 200 hour yoga teacher training in Rishikesh. Manmohan Singh conducts Yoga Teacher Training in Kerala in different cities. He loves writing and reading books related to yoga, health, nature and the Himalayas.
Website : https://shwaasa.org/
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Filed in: externally authored, yoga
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