5 Yoga Moves to Boost Your Wellbeing

People of all fitness levels can benefit from yoga — give some of these a try today!

Yoga is popular for its body-toning and mind-calming benefits, but beyond these obvious pluses, it’s also a great way to cure some common health ailments.

From alleviating allergies to soothing stiff muscles, the practice can ease a number of common health woes. What’s more, you don’t have to be a pretzel-twisting pro to take advantage of the benefits! People of all fitness levels can find relief.

Here are five simple yoga poses to combat common health problems. In general, you’ll want to hold each pose between 30 seconds to one minute and focus on breathing deeply throughout each movement. And of course, always consult your doctor before trying any new workout routine.

The plow pose helps to open the upper respiratory tract and drain the nose so you can breathe easier.

How to do it:

  1. Lie on your back with your arms at your sides.
  2. Using your abdominal muscles, slowly lift your legs straight up and over your head
  3. Place your feet on the floor behind you (if you can’t reach that far, rest them on a yoga block)
  4. Roll your shoulders beneath and keep your head and neck still
  5. To come out of the pose, slowly roll back down, one vertebra at a time

Tip: If you’re doing this move on carpet, spray Febreze Fabric Refresher Allergen Reducer first. It reduces up to 95% of inanimate allergens* from pollen, pet dander, and dust mite matter that can become airborne from fabrics.

Sleep Issues
Researchers from Brigham and Women’s Hospital in Boston found that after two months of daily yoga, insomniacs fell asleep 15 minutes faster — and snoozed for an hour longer each night.

If you can’t make it to the studio, try the forward bend. This move releases tension by relaxing the large muscles of your back, shoulders and neck.

How to do it:

  1. From standing, bend forward from your hips
  2. Keeping your legs straight and knees soft, rest your hands on the floor or the back of your ankles; if you can’t reach that far, bend your arms and grab opposite elbows
  3. To come out of the pose, place your hands on your hips and keep your torso stretched and extended as you return back to standing

According to a study published in “Psychosomatic Medicine,” participants who engaged in yoga at least once a week released 41 percent less cytokine, a protein linked to fatigue and moodiness.

The cat-cow pose opens your chest, which allows for deeper and more soothing breathing.

How to do it:

  1. Get on all fours with your hands directly beneath your shoulders and your back flat
  2. Keeping your head neutral and looking toward the floor, slowly arch your spine upward to the ceiling while allowing your head to move toward your chest
  3. Slowly return to the starting position
  4. Drop your belly toward the floor while lifting your head to look forward
  5. Complete 10 to 20 full cycles

Digestive Problems
The wind-relieving move works on the digestive system, eliminating excess gas and uncomfortable bloating.

How to do it:

  1. Lie on your back with your arms at your side and legs extended
  2. Lift your head off the floor, moving your chin to your chest, while you lift one leg, drawing your knee toward your chest
  3. Keep your lower back pressed to the floor and place your hands around your leg, below your knee, and hold
  4. Release, roll back down and repeat with the other leg

Besides soothing your aching head, the happy baby pose can alleviate anxiety and stress. It helps you to open your hips and release tension in the shoulders and neck.

How to do it:

  1. Lie on your back and bring your knees toward your chest
  2. Grasp the outside of your feet with your hands (if this too difficult, use a belt or strap to help you reach)
  3. Open your knees slightly wider than your torso
  4. Flex your feet, move your knees toward your armpits, keeping them at a 90-degree angle to the floor
  5. Hold before slowly releasing

*Refers to inanimate allergens from pollen (from birch tree, timothy grass, and ragweed), pet dander, and dust mite matter that can become airborne from fabrics.


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