Are you rolling around the chaos of busyness, stress, anxiety and depresses? The key is how you can keep the balance among those damn things. There are numerous answers from different groups of people. Yoga; however, is the most mentioned way to help you escape from all the annoying things. When you come to Yoga, you start to explore and understand yourself from many hidden layers so you can discover your unique rhythm and dance to your own beat. If you want to make a move, a few yoga poses below can give you a boost through the rest of your day.

  1. BOW POSE

Bow Pose stretches the entire front of the body, while simultaneously strengthening every muscle in the back. Additionally, the pose helps to open the chest, abdomen, quadriceps, ankles, groins, hip flexors, and throat.

Step-to-step instruction

START: Lying flat on your stomach with your chin on the mat and your hands resting at your sides. Bend your knees and bring your heels as close as you can to your buttocks, keeping your knees hip-distance apart.

FINISH: Reach back with both hands and hold onto your outer ankles. Lift your heels up toward the ceiling, drawing your thighs up and off the mat. Your head, chest, and upper torso will also lift off the mat. Draw your tailbone down firmly into the floor, while you simultaneously lift your heels and thighs even higher. Lift your chest and press your shoulder blades firmly into your upper back. Gaze forward and breathe softly. Hold for up to 30 seconds and then release.

  1. HEADSTAND

If you really need a kick, then get upside down. Practicing either of these inversions—whether you do so against a wall or freestanding—will help excite your nervous system, re-awaken your mind, and increase your circulation and breath rate.

Step-to-step instruction

START: Kneel on your knees, release forearms to the ground, and grab opposite elbows to ensure that they’re shoulder-width apart, making sure to grab the outside of upper arms. Keeping elbows shoulder-width apart, gather hands in a basket-type shape and rest them on the ground, making sure that pinkies are touching the ground. Place head on the ground and push lightly into hands. Breathe here for 5 deep breaths or until comfortable to move to the next step.

FINISH: Walk feet in as close to elbows as possible and then, one at a time, lift heels to butt to form an egg shape. Breath here for at least 5 deep breaths or as long as is comfortable. When you feel stable and ready, start to reach feet straight up over shoulders and hips until legs are long. You can point or flex feet. Hold the upright position for 5 breaths and then slowly lower down.

  1. WHEEL POSE

Wheel pose strengthens and lengthens the vertebrae, which increases elasticity and flexibility of the spine. This pose also helps open up the chest and strengthens the lungs. Wheel is also instrumental in allowing increased amounts of oxygen into the rib cage.

Step-to-step instruction

START: Lie supine on the floor. Bend your knees and set your feet on the floor, heels close to the sitting bones. Bend your elbows and spread your palms on the floor beside your head with your fingers pointing toward your shoulders.

FINISH: Press your feet and hands on the floor, tailbone and shoulder blades against your back, and with an exhalation, lift your head off the floor and straighten your arms. Turn the upper thighs slightly inward and firm the outer thighs. Narrow the hip points and lengthen the tailbone toward the backs of the knees, lifting the pubis toward the navel. Spread the shoulder blades across the back and let the head hang, or lift it slightly to look down at the floor. Stay in the pose anywhere from five to ten seconds or more.

  1. WARRIOR I

If you need an energy boost but do not want to get down on the ground or get upside-down, then Warrior I is your pose. This yoga pose engages your leg and butt muscles. To maintain this pose, your heart is going to have to work slightly harder to pump extra blood to this area—and this increased heart rate leads to the increase in your breathing rate.

Step-to-step instruction

START: Stand erect with your feet together. Keep your hands on either side with palms facing your body.

FINISH: Spread your feet hip-width apart. Place your left foot firmly on the ground and turn your body completely to the right. Bend your right knee. Take a slow, deep inhalation and slowly lift your hands above your head, palms joined together. Stretch backwards, without exerting your back. Fix your gaze on the fingers. Hold the pose for 5 breaths and then release. Slowly bring your feet back together. Repeat on the other side.

  1. WILD THING POSE

Strong and poised like a ballerina, Wild Thing Pose is an advanced version of Extended Tabletop. It is an exuberant celebration and representation of the dynamic ways our body can move. This pose allows you to open your chest, deepen your spinal stretch, as well as encourages you to feel yourself grounded and connected to earth.

Step-to-step instruction

START: Get into Downward Facing Dog with both hands on the floor and step the left foot back until your legs get full stretch. Press firmly into your hands and roll your upper arms outwards. Lengthen up through your torso and keep your abdominals engaged.

FINISH: Bring your weight into your right hand and roll onto the outer edge of your right foot like Side Plank Pose. Stay strong in your right hand making a clawing action with the fingers. On an exhalations, step your left foot back and place your toes on the floor with your knee partially bent. Curl back through your upper back to create a sweeping action of the shoulder blades into the back of the rib cage. On an inhalation, lift your hips higher until you curl more into a backbend with your right foot solid on the ground. Hold for 5-10 breaths, return to Down Dog and repeat on the other side.

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