These yoga poses are designed to help you tone, strengthen, and relax at the same time. The top 5 therapeutic yoga poses for good health.
The following poses can be practiced right in your living room while listening to soft, relaxing music: If you are short on time, you can choose to practice the poses for 5 minutes each.
If you have more time in the evening after work, take as much time as you need to nourish your body, mind, and soul.
Top 5 Therapeutic Yoga Poses for Good Health
The goal is to listen to your body. If you don’t feel the need to spend more than 5 minutes in one pose, but you feel like you need 20 minutes in another pose, then do just that.
It is your practice, not mine. It is always your practice. No one should tell you what you need or don’t need. We are here to guide and support you in your choices.
Ⅰ. Viparita Karani Asana or “Legs Up A Wall”
Let’s start with my favorite, Viparita Karani. Most people refer to this therapeutic yoga pose as “legs up the wall.” The main purpose of this pose is to rest your veins, the hardest-working organ in your body.
If you think about it, your veins constantly pump blood, whether you are standing or sitting. So getting them up in the air is the best thing you can do. You can do this with or without a bolster.
If your hamstrings are tight, try resting your legs against a wall. And if that’s too much for you, you can drape them over a chair or coffee table. Just get your legs up in the air.
Ⅱ. Goddess Pose
The Goddess Pose, coupled with a supportive Yoga Bolster, stands out as a key therapeutic yoga posture promoting overall well-being.
This pose gently guides the body into a backbend, enhancing spine strength and tone while delicately expanding the chest and arms.
Particularly beneficial for individuals engaged in prolonged periods of desk work or bending activities, the pose offers a welcome respite.
For optimal comfort, consider wrapping a snug blanket around your ankles before reclining on the bolster. As you settle into the pose, let your knees gently fall outward, bringing the soles of your feet together.
Rest on the bolster with arms positioned at the sides and palms facing upward. To alleviate neck discomfort, a rolled-up towel or pillow can be placed beneath, ensuring a comfortable position.
Relax into the pose, allowing its therapeutic effects to unfold and rejuvenate your body, especially after extended periods of sedentary activities.
Ⅲ. Supported Bridge Pose
Supported Bridge Pose with a Bolster is another great way to open the belly and chest and tone the spine, but even more importantly, this pose requires your hips to be higher than your heart.
Why is this so great? The blood flows toward your heart, massaging it as well as your thyroid, helping to nourish a healthy metabolism.
Ⅳ. Seated Forward Bend Pose
Seated Forward Bend with a Bolster is one of my favorite therapeutic yoga poses for good health and stretching the neck, especially when it’s extra tight. Having your legs draped over the bolster makes for a more gentle bend.
Try to start with your back straight. Then take a big inhale, and as you exhale, reach forward with your heart and arms. Take another big inhale and reach your heart forward.
We find there are a lot of comforts when breathing your way into these poses, especially when everything is tight and stiff. As you practice, your neck and back will begin to relax.
Your intestines get a gentle massage as you bend forward. Your spine will start feeling better, and your hamstrings will be allowed to ease into the stretch since your legs will be bent and slightly elevated.
Ⅴ. Shavasana
Therapeutic yoga poses for good health are what we all come for—that beautiful rest at the end of practicing yoga. It is most likely the most therapeutic yoga pose known to all inspiring yoginis.
This pose is about relaxation. As you lie down and get comfortable, remember to relax your jaw and the muscles around your eyes and throat. Allow your body to get heavy.
With each exhale, scan your body and release any tension you may feel. Shavasana brings everything together: body, mind, and spirit allowing you to absorb the benefits of the yoga pose you just practiced.
It regulates blood pressure and gives you a feeling of peace and calm. A great way to meditate or prepare for meditation. You are relaxed yet awake and aware. What could be better than that?
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