Yoga (Tarea 3) 1º ESO

La próxima entrada del blog se la agradecemos a Kristina, fan del yoga y que os propone estas posiciones de yoga para practicar en casa estos días. Esta situación que estamos viviendo en ocasiones nos genera más estrés del habitual. No es una situación sencilla, muchos días en casa, cada día encontramos menos opciones que nos entretengan y nos encontramos más irascibles. Práctica durante unos 15 minutos algunas de las posturas prestando mucha atención a la respiración y notarás la diferencia. Una vez lo hayas hecho, deja un word o imagen de un folio escrito a mano en la carpeta creada en google drive, onedrive o we transfer indicando quien eres, las sensaciones que has tenido durante la actividad y después de la actividad y si alguna postura te ha gustado más, indícalo también. Mínimo 100 palabras. Después mandame un correo compartiendo el enlace de la carpeta.

Fecha límite de entrega: 16 de abril

Recuerda que en esta entrada del blog te explico como usar google drive, one drive o wetransfer.

5 Yoga Poses for Relaxation

It is very easy to think that because we are staying inside, we don’t need to relax. That couldn’t be more true. The times we are living in can be very stressful, so practicing some poses for relaxation are a very good way to start or end the day. (or both!)

1.   Reclined Butterfly Pose (Supta Baddha Konasana):

o   Begin lying on the floor, legs extended. Bring the soles of the feet together with the knees out to the side, making a diamond shape with the legs.

o   Place one hand on your belly and one on your chest, or both hands out to the side. 

o   Stay for five to ten breaths, or longer.

o   To come out, roll onto your side and use your hands to help you back up to sitting.

      2.     Legs-up-the-Wall Pose (Viparita Karani):

o   Start on a flat surface, like the floor or bed. 

o   Sit down with your left side against the wall.

o   Rotate your body to the left, bringing your back to the floor and your legs to the wall. 

o   Shift your weight from side-to-side and scoot your buttocks close to the wall. Let your arms rest open at your sides, palms facing up. 

o   Let the heads of your thigh bones (the part of the bone that connects in the hip socket) release and relax, dropping toward the back of your pelvis.

o   Close your eyes. Hold for 5-10 minutes, breathing with awareness.

o   To release, slowly push yourself away from the wall and slide your legs down to the right side. Use your hands to help press yourself back up into a seated position.

           3.   Child’s Pose (Balasana):

o   Sit on your heels, knees spread mat distance apart and bring your head towards the floor.

o   Stretch your arms out to the front, by your side or hands underneath your forehead.

o   Breathe into your lower back.

o   Stay for anywhere between 30 seconds and several minutes in this resting pose.

o   To come out, exhale and roll up vertebra by vertebra, or come back to sitting with a straight spine.

            4. Forward Fold (Uttanasana variation):

o   Start standing with your hands by your sides.

o   Inhale as you raise your arms to the sky. 

o   As you exhale, engage your thighs, engage your core and hinge from the hips, bending in half. Bend your knees a little if you want. 

o   Grab your elbows and let your arms hang, releasing pressure from your shoulders.

o   Let your head hang, keeping the neck relaxed.

o   Lengthen your spine as you inhale. Soften deeper into the pose as you exhale.

o   Stay for 5-10 breaths or longer.

o   To come out, release your elbows. Slowly roll your spine up, one vertebra at a time, with your head and arms coming up last. 

              5.   Corpse Pose (Savasana):

o   Lay flat on your back, feet stretched out and arms laid out by your sides. 

o   Relax your feet and your shoulders, face your palms up to the sky and your toes slightly outward. 

o   Rock your body a tiny bit, side to side, until your body feels flat on the floor.

o   Stay still, breathing deeply. Stay in this pose for 30 seconds at least, up to 5 minutes. 

o   To come out, roll onto your right side and use your arms to come to a seated position. 

Namaste!