Want to boost your confidence, self-esteem and positivity? It only takes two minutes…
HOW TO DO IT
Perform two minutes of yoga including any of the yoga poses over the next few pages.
But it’s not just how you conduct yourself in the moment that can affect how you feel and how you’re seen. While yoga has long been hailed for its positive
impact on wellbeing, new research has revealed that even just two minutes of it has a significant effect on self-esteem.
Many have recent ly been taking to ‘Power poses’ in search of motivation, success and confidence to prepare for high-pressure situations.
Two Minutes Yoga Poses To Boost Energy – Yoga Poses Your Way To Power Photo Gallery
But in a study conducted by Goldsmiths, University of London in which two groups of 41 people performed either four power poses or four yoga poses, researchers
found that yoga actually came out trumps in energy and self-esteem ratings.
While the ground-breaking research means yoga has yet another tool to add to its impressiveoffering, more research needs to be done in order to understand how
long-lasting the effects are.
Still, with only two minutes of a day to be sacrificed, what do we have to lose? Especially if yoga’s better-known benefits such as stress relief, flexibility
and strength also come as part of the package.
Set yourself a chal lenge: do two minutes of yoga a day, whether that’s first thing in the morning, during lunch or before bed. Andy Birch, Fitness and Product
Director at Virgin Active, has chosen his eight favourite poses for mindf ulness to get you started.
On your hands and knees, on a mat. spread your fingers wide. Tuck your toes underand lift your hips up towards the sky.
Push your hands into the floor to lift your tailbone higher and lengthen the spine. Aim to straighten your legs and ease your heels towards the floor (it
doesn’t matter too much if your heels are off the floor). Try to focus on equal duration of each inhale and exhale through the nose for 5 to 10 breaths at a time.
Ensure the weight of your body is even on all four points that are connected with the floor
Keep the knife edge of the back foot pressing firmly into.
Face the side of the room and take your feet wide apart, turn your left foot out to face the front of the room and turn your right foot in slightly so your
toes point to the front diagonal corner of the room.
Lift your arms to shoulder height.
Bend your left knee deeply so that the knee is directly on top of the left ankle. Keep the back foot pushing down into the floor and shoulders in line with
your hips. Hold for 5-10 breaths, then repeat on the other side.
Stand up tall with your feet together. Bend your knees deeply, sending your hips down and raising your arms overhead.
Bring your hands in front of your heart with palms together. Take the left elbow to the outer side of your right knee. Inhale and send the crown of your head
forwards as your tailbone end of spine lengthens in the opposite direction, exhale and draw your left hip back to ensure your hips and knees are level.
Inhale to lengthen your spine once more and exhale to push your right palm against your left palm to twist towards your right side. Bring your hands to your
heart and shoulders in line with your hips, hold for 5-10 breaths then repeat on the other side.
Ensure both knees are in line with each other side by side
Lie on your front with your arms alongside the torso, fingers pointing in the direction of your toes.
Squeeze your shoulder blades towards each other, inhale and lift your legs, head and chest away from the floor. Exhale and hold for 5-10 breaths.
Keep your gaze to the tip of your nose
From downward-facing dog. exhale and step your left foot forward to the outside your left hand.
If you can. lower your right knee down onto the ground and release the top of your right foot. Distribute the weight evenly across both hips.
Sink your weight down into your hips and. if comfortable, lower down onto both forearms. Keep your chest open. Hold for 5-10 breaths.
Make sure that the left knee isn’t moving past the left ankle
Starting on all fours, slide your left knee forward toward your left hand, and rest your knee at a two o’clock angle before sliding the right leg back as far
Try to remain upright with the focus on sinking your hips forward and down, resting on forearms if you can. or for a more advanced stretch, on the chest with
arms extended. Hold for 10 breaths or a maximum of five minutes.
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