In today’s fast-paced lifestyle, many individuals believe that maintaining health requires long hours at the gym or extensive routines. But it is the simplicity and accessibility of yoga. Several minutes of conscious practice can produce an impressive energy and concentration change and a sense of wellness. To individuals with hectic schedules, brief but meaningful yoga poses provide an efficient way to remain active, rejuvenated, and balanced. In conversation with HT Lifestyle, Himalayan Siddhaa Akshar, yogic master and visionary, author, columnist, and founder of Akshar Yoga Kendraa shared yoga poses that you can practice in under 10 minutes.
1. Tadasana (Mountain Pose)
In this, the person is erect, feet clenched, arms straight, and spine extended. The load is shared between the two feet, and the shoulders are not tense. Breathing is slow and deep. Himalayan Siddhaa Akshar said, “Tadasana enhances proper posture, body awareness, and balance. It is also beneficial in the alignment of the spine and relaxation of the mind, hence a perfect beginner pose.”
Tip: Please straighten the spine and concentrate on breathing. Avoid locking the knees or creating stiffness in the body.
2. Utkatasana (Chair Pose)
The individual sits on a non-existent chair by bending the knees as though one is sitting in a chair, and then the arms are raised upwards. The back is straight, the chest is raised. According to Himalayan Siddhaa Akshar, this pose enhances the strength of the thighs, butt, and belly muscles. It increases stamina and stimulates the cardiovascular system within a brief period.
Tip: Do keep the knees straight to the toes. Do not overbend the back or cross the knees over the toes.
3. Bhujangasana (Cobra Pose)
In this, the person lies on the stomach, and palms are put beneath the shoulders, and should simply raise the chest a bit upwards, still maintaining the lower body as low as possible. The elbows are somewhat bent. “Bhujangasana expands the chest, increases lung capacity, and makes the spine stronger. It is particularly useful in alleviating stiffness due to excessive sitting,” told Himalayan Siddhaa Akshar to HT Lifestyle.
Tip: Do raise the chest with a slow motion and remember the neck is relaxed. Do not overbend or overstrain the lower back or put the hands under too much strain.
4. Setu Bandhasana (Bridge Pose)
In this, the person lies on their back with knees bent and feet brought as close as possible to the hips and pulls the hips upwards, pushing the feet and arms into the earth. Himalayan Siddhaa Akshar mentioned that this position helps to strengthen the back, enhances circulation, and opens the chest. It also aids in eliminating fatigue and facilitating relaxation.
Tip: Do maintain feet at the ground and use the core. The pose should not be accompanied by a head turn, as it will cause strain on the neck.
5. Balasana (Child’s Pose)
In this, the person kneels on the floor, sits on heels, and brings the arms forward and the forehead down to the floor. According to Himalayan Siddhaa Akshar, Balasana is highly relaxing, de-stressing, and the back and shoulders are stretched lightly. It assists in soothing the nervous system in a matter of minutes.
Tip: Do concentrate on deep breathing and leave the body fully relaxed. Do not strain the body when there is knee discomfort.
