{"id":33945,"date":"2021-01-22T15:00:45","date_gmt":"2021-01-22T20:00:45","guid":{"rendered":"https:\/\/master.dev.pthealth.ca\/?p=33945"},"modified":"2021-07-20T09:51:40","modified_gmt":"2021-07-20T13:51:40","slug":"five-yoga-poses-to-try-at-home","status":"publish","type":"post","link":"https:\/\/master.dev.pthealth.ca\/blog\/five-yoga-poses-to-try-at-home\/","title":{"rendered":"Five Yoga Poses to Try at Home"},"content":{"rendered":"

Earlier this year, we shared a blog<\/a> about all the great benefits of yoga.<\/p>\n

If you have been thinking that you need to spend time and money at a yoga studio to enjoy the benefits of this amazing therapy, you are wrong. All you need is a mat and instruction on how to perform these healing practices. It\u2019s time to enjoy the benefits of yoga.<\/p>\n

\"\"<\/p>\n

Five Easy At-Home Poses<\/strong><\/h3>\n

These five easy at home yoga poses will help benefit your mind and body. All you need is a yoga mat and a few minutes for yourself.<\/p>\n

\"\"<\/p>\n

    \n
  1. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Gaze downward.<\/span><\/li>\n
  2. Move into Cow Pose by inhaling as you drop your belly towards the mat. Life your chin and chest, and gaze up to the ceiling.<\/span><\/li>\n
  3. Exhale and move into Cat Pose. Draw your belly to your spine and round your back towards the ceiling.<\/span><\/li>\n
  4. Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.<\/span><\/li>\n
  5. Repeat 5-20 times, and then rest by sitting back on your heals with your torso upright.<\/span><\/li>\n<\/ol>\n

    \"\"<\/a><\/p>\n

      \n
    1. Come to your hands and knees with your knees directly below your hips and your hands slightly forward of your shoulders.<\/span><\/li>\n
    2. Curl your toes under, and while exhaling push back through your hands to lift your hips while lengthening your tailbone away from the back of your pelvis.<\/span><\/li>\n
    3. With your head between the upper arms, move your shoulder blades away from your ears towards your hips.<\/span><\/li>\n
    4. Firm the outer arms and press the bases of the index fingers actively into the floor.<\/span><\/li>\n
    5. Rotate your thighs inward, keep your tail high, and sink your heels towards the floor. Stay in this pose anywhere from 1 to 3 minutes, then bend your knees to the floor with an exhalation and rest in Child\u2019s Pose.<\/span><\/li>\n<\/ol>\n

      \"\"<\/h4>\n
        \n
      1. Kneel on the floor while bringing your big toes together and sitting on your hips. Separate your knees about as wide as your hips.<\/span><\/li>\n
      2. Sit up straight and lengthen your spine through the crown of your head.<\/span><\/li>\n
      3. Exhale and bow forward, placing your torso between your thighs and allowing your forehead to come to the floor.<\/span><\/li>\n
      4. Extend your arms, palms facing down.<\/span><\/li>\n
      5. Soften and relax your lower back while keeping your eyes closed. Hold this position for about a minute, breathing softly.<\/span><\/li>\n<\/ol>\n

        \"\"<\/p>\n

          \n
        1. Sit on the floor with your legs straight in front of you.\u00a0<\/span><\/li>\n
        2. Inhale and lift your arms over your head and lengthen up through your fingers and the crown of your head.<\/span><\/li>\n
        3. As you exhale, bend forward from the hip joints, slowly bring your arms and torso towards your legs. Reach the hands to your toes, feet, ankles, or shins – whatever your flexibility allows.<\/span><\/li>\n
        4. Inhale and lift your arms up while lengthening the torso again, and exhale and bend forward again.<\/span><\/li>\n<\/ol>\n

          \"\"<\/p>\n

            \n
          1. Sit up straight on the edge of your mat extending your legs in front of you. Then, cross your legs at your shins.<\/span><\/li>\n
          2. With your knees wide, place each foot beneath the opposite knee. Fold your legs in toward your torso.<\/span><\/li>\n
          3. Place your hands on your knees.<\/span><\/li>\n
          4. Align your head, neck, and spine. Lengthen your spine and soften your neck. Relax feet and thighs.<\/span><\/li>\n
          5. Hold for up to a minute, then release and change the cross of your legs.<\/span><\/li>\n<\/ol>\n

            Other Recommended Poses<\/strong><\/h3>\n

            There are many great tutorials to help you practice yoga at home. If you have any trouble with these poses, just search for a video to help guide you. We also recommend checking out the following poses: Mountain Pose, Plank and Modified Plank, Warrior II, Tree Pose, and Bridge Pose.<\/span><\/p>\n

            These five easy at-home yoga poses are shared with you by our very own Kathleen Aubry. Kathleen has been working with pt Health since 2008. She is a registered Kinesiologist and Registered Yoga Teacher with over 25 years of combined experience in the areas of clinical Kinesiology, Aquatic Therapy, Personal Training, and Yoga.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

            Earlier this year, we shared a blog about all the great benefits of yoga. If you have been thinking that you need to spend time and money at a yoga studio to enjoy the benefits of this amazing therapy, you are wrong. All you need is a mat and instruction on how to perform these healing practices. It\u2019s time to … <\/p>\n

            Read More<\/a><\/div>\n","protected":false},"author":34,"featured_media":34972,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[1047,1102],"tags":[1053,1112,1115,490,1114,1113,1116,1104,1103,1111,376],"class_list":{"0":"post-33945","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-at-home-excerises","8":"category-yoga","9":"tag-at-home-exercises","10":"tag-cat-cow","11":"tag-easy-pose","12":"tag-exercise","13":"tag-forward-bend","14":"tag-forward-fold","15":"tag-pose","16":"tag-relax","17":"tag-relaxation","18":"tag-relaxing","19":"tag-yoga"},"acf":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/master.dev.pthealth.ca\/wp-json\/wp\/v2\/posts\/33945"}],"collection":[{"href":"https:\/\/master.dev.pthealth.ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/master.dev.pthealth.ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/master.dev.pthealth.ca\/wp-json\/wp\/v2\/users\/34"}],"replies":[{"embeddable":true,"href":"https:\/\/master.dev.pthealth.ca\/wp-json\/wp\/v2\/comments?post=33945"}],"version-history":[{"count":0,"href":"https:\/\/master.dev.pthealth.ca\/wp-json\/wp\/v2\/posts\/33945\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/master.dev.pthealth.ca\/wp-json\/wp\/v2\/media\/34972"}],"wp:attachment":[{"href":"https:\/\/master.dev.pthealth.ca\/wp-json\/wp\/v2\/media?parent=33945"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/master.dev.pthealth.ca\/wp-json\/wp\/v2\/categories?post=33945"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/master.dev.pthealth.ca\/wp-json\/wp\/v2\/tags?post=33945"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}