Yoga can change your physical and mental capacity, provide you with instant gratification and lasting transformation, while at the same time preparing your mind and body for long-term health. Seated poses and twists tend to be the most stable asanas to practice, thereby allowing you to focus on your breathing and posture.
Practicing poses that allow us to focus on our breathing provides tremendous emotional benefits, in addition of course to the physical benefits. These poses are excellent for relieving stress, reducing tension and fatigue – god knows we all need some help with these from time to time! Yoga asanas help improve our focus, concentration and memory.
Here is a list of some yoga poses to help focus on your breathing and posture.For poses that target all area’s check out Sun Salutation For Beginners.
3 Yoga Poses To Correct Your Breathing And Posture
1. Hero Pose (Virasana)
The Hero Pose has the benefits of loosening your thighs, knees and ankles.
How to do the Hero Pose:
- To begin, kneel on your yoga mat on the floor.
- Thighs perpendicular to the floor.
- Inner knees should touch together.
- Slide your feet flat apart, slightly wider than your hips. Your feet should be flat on the floor with your big toes slightly in toward each other.
- Push the tops of your feet into the floor.
- With your torso, lean forward slightly, exhaling and then sit back into your buttocks.
- Sit on floor with your buttock in between your heels.
- Lift your chest, and press your shoulders back and down.
- You should be resting on your sit bones.
- Place your hands on top of your thighs, palm of hand facing down or up, which ever you prefer.
- Pull your abdominal inward towards your spine.
- Hold for 30 seconds to a minute.
2. Reclining Hero Pose (Supta Virasana)
The Reclining Hero Pose loosens the thighs, knees, hip flexors and ankles. This Pose is regarded as an intermediate level yoga pose, it is therefore advisable to seek advice off a yoga practitioner before you attempt to do these poses at home to avoid injury. If you have difficultly sitting with your buttocks relatively easily between your feet on the floor then you should not attempt this pose just yet.
How to do the Reclining Hero Pose:
- To begin, get into the Hero Pose as above.
- Lean back slowly and exhale.
- Place your hands on the floor behind you for support.
- Lower yourself onto your elbows.
- Recline all the way back until you reach the floor.
- Move your arms to your sides, relaxing them.
- The palms of your hands should be facing up towards the ceiling.
- Bring your knees together. You can allow a little bit of space between your knees but your thighs must remain parallel to each other.
- Do not allow your knees to part wider than your hips as this will place a strain on your hips and lower back.
- You can keep your knees on the floor or you can lift them slightly away from the floor to help soften your groins.
- Hold this position for 30 seconds to a minute.
3. Bound Angle Pose (Baddha Konasana)
The Bound Angel Pose, a beginner level pose, provides an excellent stretch for the inner thighs, groins and knees.
How to do the Bound Angle Pose:
- To bigin, sit on your yoga mat with your legs straight out in front of you.
- Try sit up tall, keeping your shoulders relaxed.
- Bring your knees toward your chest.
- Feet placed flat on the floor.
- Exhale and open your hips, dropping your knees out to the sides and draw your thighs to floor.
- Press the soles of your feet together, keeping the outside of your feet on the floor.
- Bring your heels as close to your pelvis as you can.
- Draw your torso upwards.
- Focus on keeping your spine in a neutral position. Firm the sacrum and shoulder blades against the back and lengthen the front torso through the top of the sternum.
- Allow your hips to open farther and your thighs to drop to the floor.
- Hold for 1 to 5 minutes.