10 Yoga Poses For An Energetic Wednesday
 |
| Pelvic Tilts. Photo: VeryWellFit |
Some days, it's just not possible to put in a full hour of yoga. But most days will allow for this 10- to-15-minute sequence that stretches the back, hamstrings, and hips. Think of this sequence as a maintenance plan that will keep you running smoothly until you have time for a full tune-up. Below is 10 yoga poses to start your energetic Wednesday.
Pelvic Tilts
The first few pelvic tilts will reveal any traces of low back pain and stiffness. Do them slowly and keep going until the movement feels fluid. After 10 to 20 reps, notice if you feel any relief in your back.
Remember that pelvic tilts are subtle. You're simply rocking your hips towards your face, without lifting your butt off the floor. Start off with your lower back just slightly curved, and as you perform the movement you should feel your lower back pressing into the floor, as Very Well Fit reported.
Straight-Leg Lunge
 |
| Photo: VeryWellFit |
Straighten the back leg if you've dropped that knee to the floor. Slowly straighten the front leg as you forward bend over it. Try to keep the front foot flat on the floor and don't force the leg to come straight. You can use blocks under your hands if they don't easily reach the floor when you straighten the front leg. Hold for 3 to 5 breaths, then step back into downward dog.
Step the left foot forward next to the left hand and take your low and straight-leg lunges on that side. Come back to a downward dog when you're finished with the left leg.
Cat-Cow Stretches
 |
| Photo: VeryWellFit |
Continue warming up the back with 5 to 10 cat-cow stretches. If the movement feels familiar, it's because the pelvis is moving in essentially the same way as in the pelvic tilt. The cat-to-cow stretch extends that movement along the entire spine, helping to awaken and invigorate your whole body. Initiate each movement from your tailbone and let it ripple up the spine, moving your head last of all.
Let the warrior in you shine
 |
| Photo: Gulf News |
Strike the pose of the warrior. Warrior 2 is a grounded pose that strengthens the legs, stretches the shoulders and helps with digestion. Start standing in Tadasana at the top of your mat. With an exhalation, step backwards with the left foot three to four feet apart. Extend your arms out to the sides parallel to the floor with the palms down. Turn the right foot out 90 degrees, so your toes are pointing to the top of the mat and pivot your left foot slightly inwards. Your back toes should be at a 45-degree angle. On an exhalation, bend deeply into the right knee, so it is at a 90-degree angle. Keep your torso perpendicular to the floor, with your head directly over your tailbone. Do not lean towards your front leg. Hold for up to one minute. Come up to standing and repeat on the left side, Gulf News cited.
Squat
 |
| Photo: Self |
It’s especially inconspicuous in Asia, as a lot of people just hang out like this. Squatting stretches your groin, low back, and hips and is also great for digestion. Stand with your feet hip-width apart or wider and your feet slightly out-turned. If keeping your heels to the ground isn’t possible, you can place a rolled-up towel underneath. Squat down with a straight back, placing the elbows in front of the legs and the hands in Anjali mudra to help.
Low Lunge
 |
| Photo: VeryWellFit |
A great stretch for the quads, hips and front body, a low lunge will also help you work on stability and mental focus. Key points include proper front foot alignment (always make sure your knee doesn’t go beyond your foot, i.e. you should always be able to see your toes) and core stability to protect the low back. Try to tilt the pelvis forward to increase the stretch. The arms overhead and slight backbend aren’t necessary, but I do like to multitask on some poses, and this is a great example, according to Mostly Amelie.
Pigeon
 |
| Photo: VeryWellFit |
For your hip opener, do pigeon pose, placing padding under your hips as necessary. From downward-facing dog, bring your right knee forward to the floor on the outside of your right hand. Release your left knee to the floor. Square your hips towards the front of your mat. If you feel stable, bring your torso down into a forward bend over your right leg.
Build all-over strength with Dolphin Push-up
 |
| Photo: Gulf News |
Dolphin push-ups are another great way to strengthen the entire body and work on mobility. Begin on hands and knees with forearms shoulder-width apart and parallel. Tuck toes, lift hips high, drop head, and reach chest back toward shins. This is dolphin. From here, look forward and reach chin toward thumbs on your inhale. Come almost to a forearm plank but not quite. On the exhale, engage navel to spine, and use core to lift hips back to dolphin. Do 10 to 20 reps and then rest in child’s pose.
Corpse Pose
 |
| Photo: Popsugar |
The corpse pose may not look much, but it is probably one of the most challenging yoga poses you should practice every day. This is because it’s a pose of total relaxation.
As you lay on your back, the pose will allow you to relax your body, mind, and spirit. It helps you to find your center, and ultimately, bring you peace. The corpse pose is something you should do at the end of every yoga workout. It brings everything full circle.
The benefits of practicing the corpse pose also include reducing headache, fatigue, insomnia, and stress. To bring your yoga workout full circle, perform the corpse pose at the end of every yoga workout, as reported by Pursuing Lemons.
Cobra Pose
 |
| Photo: Freedom Genesis |
The cobra pose is excellent to prepare your flexibility for advanced yoga poses that involve backbends.
First, it greatly strengthens the spine while stretching your chest, lungs, abdomen, and shoulders. It opens up the heart and lungs and stimulates your abdominal organs. One more plus point is it firms the buttocks, so say hello to having perky butts!
When performing this pose, your hips are supposed to be touching the ground as you push yourself up as far as you can. This may seem difficult if you’re just beginning to learn this pose because you might feel you can’t push yourself as high off the ground.
The tip is to find a height you are comfortable working without straining your back. To do so, your height should be found through a long extension instead of using force to push yourself. You may release your hands off the ground for a moment to find the height you are comfortable with. Remember, don’t overdo the backbend. Instead, think of it as a long extension coming from your spine and chest.
| YOGA IS FOR EVERYONE Most yoga studios and local gyms offer yoga classes that are open to all generations and fitness levels. It’s exciting to enter a room full of young teens, athletes, middle-aged moms, older gentlemen, and even fitness buffs and bodybuilders. Everyone can feel accepted and included and, unlike other sports or classes that focus on niche clients, yoga tends to offer open arms. Whether you like to say "Om" or you can’t stand the word “yogi”; whether you are 92, 53, or even 12, yoga can help you, as cited by Gaiam. |
 8 Things to Do on Tuesday After an Unproductive Monday We might all have an unproductive Monday. Whatever the reason, it can be tough to get back on track. Here’s how to get past the ... |
 Make MONDAY Great Again: 7 Best Tips to Get Start Your Week Off We’ve all had that sinking feeling on a Sunday night when you remember it’s Monday and the weekend is over. It can be tricky ... |
 Best Wishes, Messages and Quotes for Wednesday Wednesday is an amazing day since once you are on it, you know that the weekend is near. How to start Wednesday with a lot ... |
