Cobbler’s Pose (Baddha Konasana)
Pose type: Seated
Sit on the floor, and bring the soles of your feet together, allowing your knees to fall to the sides. Hold feet or ankles, lengthen the spine, and hinge forward from hips, maintaining a flat back. Use props if needed for support and comfort.
This seated posture stretches the inner thighs, groin, and knees, improving flexibility in the hips and lower back. It stimulates abdominal organs, soothes menstrual discomfort, and reduces stress, fostering a sense of calm and relaxation.
Child’s Pose (Balasana)
Pose type: Resting
Kneel on the floor, big toes touching, knees apart, and sink hips back toward heels. Extend arms forward or alongside the body, forehead resting on the ground. Breathe deeply and relax.
Serving as a resting pose, Child’s Pose offers a gentle stretch to the hips, thighs, and ankles, relieving tension in the back and shoulders. It calms the mind, reduces stress and fatigue, and provides a sanctuary for relaxation and introspection.
Corpse Pose (Savasana)
Pose type: Resting
Lie flat on your back, arms relaxed alongside your body, palms facing up. Close your eyes, relax every muscle, and focus on deep, even breaths. Let go of any tension, allowing your body to feel weightless.
As the final relaxation pose, the Corpse Pose enables complete relaxation, integrating the benefits of the practice. It reduces stress, anxiety, and fatigue, promoting a state of deep relaxation and rejuvenation for the body and mind.
These foundational poses provide a gateway into the world of yoga, offering both physical and mental benefits. Mastering them lays a strong foundation for progressing into more intricate postures, making your yoga journey fulfilling and enriching.
Reference:
[1] https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/1472-6882-13-8
[2] https://www.researchgate.net/profile/Jai-Dudeja/publication/334680595_Benefits_of_Tadasana_Zhan_Zhuang_and_Other_Standing_Meditation_Techniques/links/5d39cc90299bf1995b4a778d/Benefits-of-Tadasana-Zhan-Zhuang-and-Other-Standing-Meditation-Techniques.pdf
[3] https://www.jstage.jst.go.jp/article/jpts/27/2/27_jpts-2014-427/_pdf
[4] https://journals.lww.com/ajpmr/Fulltext/2022/03000/The_Effect_of_Yoga_Asana__Vrksasana__Tree_Pose__.8.aspx
[5] https://www.researchgate.net/profile/Vikash-Bhatnagar/publication/373076145_Importance_of_Bhujangasana_in_Daily_Life/links/64d9d806ad846e28829043b2/Importance-of-Bhujangasana-in-Daily-Life.pdf
