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YOGA & EXERCISE

Practice These Five Spring Yoga Poses and Welcome the Season of Blooms!

It is common for people to become less active during the winter

Spring yoga poses are a great way to stretch and rejuvenate the body

The bridge, wheel, gate, and camel pose are common spring yoga poses

B
Bajaj Finserv Health
March 4th, 2022
16 mins read

The beautiful blooming season of new beginnings is near. With the arrival of spring, we bid adieu to the hibernation of the winter months and transition into a more active time of year. However, as sunlight paves way for long and warm days, damp spells leave congestion and respiratory conditions in their wake. Support your body through this period with a restorative yoga sequence for spring. 

Spring invites us to delightful warmer days, and it is a good idea to try a few spring yoga poses. These help you stay mentally and physically fit. Along with doing meditation and poses of yoga for immunity, this is a good way to promote wellbeing during the season.  

Additional Read: 5 Crucial Winter Yoga Poses That Keep You Warm Naturally 

The Importance of Practicing a Spring Yoga Sequence 

The spring season is the right time for a fresh start, and you can give yourself one with body cleansing. Kapha dosha is a combination of the earth and water element [1]. It is located primarily in your chest and stomach cavities. During winter months, it accumulates in your body. This can be experienced as winter weight gain and lethargy. This may lead you to become inactive as well. So, spring is ideal for shedding heavier layers and nurturing the body by doing yoga. With a daily routine, you can start to liquefy that build-up and release it from the body. 

Five Spring Yoga Poses for you to Practice 

Your yoga sequence this time of year should be stimulating and invigorating. This helps to: 

  • Jumpstart an inactive digestive tract 
  • Get the fluids in the body moving 
  • Prevent congestion 
  • Start the detox process 

For a better understanding of these Spring Yoga poses, their benefits, and how you can perform them, read on.  

Spring Yoga Poses

Gate pose 

This pose is a part of the Iyengar sequence. It is a great way to stretch and start your restorative yoga sequence for spring. It helps your body warm up and prepare for the next set of poses. It helps open your shoulders and reduces neck and shoulder tension. This is especially important for you if you spend a lot of your day working in a chair or in a seated position. A few other poses that are a part of the Iyengar sequence are: 

  • Gate Pose 
  • Mountain Pose 
  • Warrior Pose 

The gate pose from this sequence is quite popular and can be performed by following these simple steps: 

  • Kneel down with your knees apart  
  • Move your left leg straight out to the side 
  • Drop your left hand down to rest lightly on your left leg 
  • Stretch your right arm up and over to the left until you feel the stretch in your right side 
  • Look up and underneath your right arm 

Backbends 

These are heart-opening asanas. They offer many benefits and are generally energizing and revitalizing. There are three poses you can try, which are: 

  • Bridge Pose
  • Wheel Pose
  • Camel Pose 

The bridge pose can be performed by following these simple steps: 

  • Lie down on your back and bend your knees
  • Make sure you are centered on the yoga mat 
  • Lift your hips and tuck your chin 
  • Interlock your hands behind your back 
  • Relax your glutes and engage your thighs 
  • Lift your hips higher and slowly release 

Benefits of Spring Yoga Poses

Twists 

Twisting the body in different ways helps to detoxify the organs and strengthen the metabolic system. Some of the common poses that involve twists are: 

  • Revolved Side Angle Pose 
  • Revolved Belly Pose 
  • Revolved Triangle Pose 

Revolved triangle pose is the go-to option for many and can be performed by following these simple steps: 

  • Keep your feet around 3 feet apart 
  • Raise your arms parallel to the floor and reach down to the sides, palms down 
  • Turn your left foot slightly inwards and your right foot outwards to 90 degrees 
  • Align your right heel to your left heel 
  • Keep your thighs firm and turn your right thigh outwards 
  • Exhale and stretch your torso to the right, bending from the hip joint, not the waist 
  • Next, rotate your torso to the left, keeping the left and right sides of your torso equally long  
  • Allow your left hip to move forward and elongate your tailbone so it goes towards your heel at the back  
  • Place your right hand on the floor or on your leg, anywhere below the knee  
  • Stretch the opposite left arm towards the ceiling, in line with your shoulder 
  • Turn your head upwards, eyes gazing softly at your left thumb 
  • Hold the pose for 30-40 seconds and then try with your other leg 

Dynamic Forward Folds 

The forward fold flow helps with inversion. Inversion is a position where the heart is above the head. This flow helps the body by directing all the blood supply to the head. A few examples of such poses are: 

  • Seated forward fold 
  • Rabbit pose  
  • Standing forward fold  

These help your kidneys, bladder and also regulate water and emotions in the body. 

Do the rabbit pose by following these simple steps: 

  • Start by sitting on your heels 
  • Exhale and grip your heels with your hands 
  • Your thumbs should be on the outside while your fingers rest on the inside of your feet 
  • Engage your core, place the top of your head on the ground and look at your knees 
  • Try to move your forehead as close to your knees as possible \
  • Lift your hips high, rolling forward like a wheel until your elbows are locked 
  • Inhale and pull on your heels with a firm grip  
  • Exhale and keep taking deep breaths 

Warrior Pose - Spring Yoga poses

Wind-removing pose  

This pose helps stimulate the large intestine, aiding in detoxification and helping with bloating or excessive gas. Perform it by following these simple steps: 

  • Lie on the floor on your back and extend your arms and legs 
  • Exhale and bring both your knees to your chest 
  • Clasp your hands around them 
  • While holding your right knee, extend your left leg along the floor 
  • Hold this pose for up to one minute 
  • Pull your left knee back in towards your chest and clasp your hands around both knees again 
  • Extend your right leg along the floor while holding your left knee 
  • Alternate between the two legs after bringing both knees to your chest 
  • Take a deep breath, exhale and extend both legs along the floor 

There are a few alternatives you can try as well. For example, you can deepen the stretch by bringing your nose to your knee. If it is difficult for you to clasp your hands around your knees, you can use a yoga strap. Simply wrap it around your knee and hold the strap. If your hips are very tight, bend the knee of your extended leg and place your foot flat on the floor for better results. 

Additional read: Yoga Poses for Constipation: Top 6 Asanas to Improve Your Bowel Movements  

Yoga is a lifestyle, and something that you should make a part of your day-to-day life. There are several spring yoga poses that you can try to reinvigorate the body. This will provide a therapeutic effect and can also increase the quality of your life [2]. Sun salutations, for instance, are a great choice. They help improve circulation throughout the body and leave you feeling rejuvenated. You should try these based on your comfort level and your ability.  

If you face difficulties or have issues when performing certain poses, search for alternatives that may be easier. For guidance on the best spring yoga poses or to address symptoms during changing seasons, find the right professionals on Bajaj Finserv Health. Get answers to any queries you may have and receive quality care to stay in the pink of health. Stay healthy this spring and book online doctor consultations with top specialists in your city.

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