Have you been thinking of starting Yoga? Or do you want to take your practice to the next level? Well, you’ve come to the right place because starting today, for the next 30 days, I’ll be your Yoga instructor.
Hello, my name is Dr. Prajakta and I’ve been a Yoga aficionada for a long time. Before I started Yoga, I am rigid in both body and mind. In fact, I was less flexible that a Barbie doll – at least she can split her legs at 180 degrees. Yoga did not come easily to me. I always needed a spotter to support my poses because without their help, I’d lose my balance and topple over.
But just like you, I didn’t give up! You could say I made it my life’s mission to become adept at Yoga. And with regular practice, I did.
Yoga teaches you to accept your shortcomings and work through them towards your goals. The biggest lesson I learned from my Yoga practice was to always be open to challenges and not let failure dishearten you.
This series will consist of various Yoga poses for all levels: Beginner, Intermediate and Advanced. Some of them are also blended with innovative variations for your convenience.
All I want is for you to begin with the Yoga routine and reap the immense benefits that a daily Yoga routine can offer you for building a healthy and blissful life.
Let’s get started!
(Note: If you have not been physically active for a while or have any pre-existing medical conditions, then please consult your physician before starting Yoga).
WEEK 1: YOGA FOR CORE STRENGTH
A strong core is key to good health and yet, it is overlooked when people start doing Yoga. Your body’s strength highly depends upon your core strength. So this week, we will look at the yoga poses that build core strength.
Day 1: Marjaryasana (Cat Pose)
Cat Pose is a simple asana and one of the most fundamental poses throughout the many schools of Yoga. Cat Pose is all about lifting and lowering the spine.
As the back is rounded, the core muscles are pulled in towards the spine.This pose is often paired with Cow Pose (Bitilasana). Let’s learn how to perform this simple Yoga pose which can be added in your daily yoga routine.
How To Perform Cat Pose:
- Get down to the floor on your hands and knees.
- Keep your spine flat so that it’s parallel to the floor.
- Next, contract your abdomen and round the back (Spine) towards the roof. Make sure that your hands and knees remain in the original position. Don’t move them. Hold the position for 30 seconds.
- Push your spine downward and arch your spine as much as possible. Hold for 30 seconds.
- Return to original position and relax your back.
- Repeat for 5-10 times.
- Strengthens and tones abdominal muscles
- Gives firmness and flexibility to the spine.
- Strengthens wrist and shoulder joints.
- Relaxes your mind, thus making it a good stress-buster.
Avoid this pose in case you’ve suffered any neck injury, head injury or knee injury.
Yoga Tip Of The Day:
Having trouble getting a Yoga pose right? Instead of envisioning what a pose looks like, try to imagine what it would feel like in the body. You won’t have any trouble performing the asana then.
AUTHOR: DR. PRAJAKTA JAWALKAR
(Yoga with Dr. Prajakta is a daily Yoga series and will run through December 2018. Come back tomorrow for the next Yoga pose in the series).