After a few weeks of staying indoors, our bodies are itching to move—if not just run away—says The Health Center at Hudson Yards physical therapist Shraddha Bhatia, PT, DPT. Now more than ever, we have to take care of ourselves physically and mentally. And Bhatia has just the thing for both. Below, and on the Health Center’s website, she demonstrates several poses that will soothe body and soul.
And to stretch hips, back and knees, try the Balasana, or Child's Pose
Among strengthening the back and shoulders, Urdhva Mukha Svanasana, or Upward-Facing Dog Pose, offers other benefits including stimulating the abdomen, calming through breathing and relieving menstrual cramps.
The Ardha Matsyendrasna or half spinal twist pose improves spinal and hip flexibility while aiding relief to constipation and indigestion.
The Paschimottasana, or seated forward bend also stretches spinal musculature to soothe headaches and stimulates abdominal organs to aid digestion.
Parivritti Janu Sirsasana, or revolved head-of-the-knee pose, relseases tension in the intercostals (the muscles between your ribs), to aid breathing and increase spinal flexibility.
Vajrasana, or thunderbolt pose also relieves indigestion, stomach acidity and constipation as well as joint pain. The best time to do it is immediately after meals.
Vrksasana, or tree pose strengthens lower-body musculature and also helps with focus and concentration.
The Prasarita Padottanasana, or wide-legged forward bend stretches spinal and lower body musculature. It also helps to relieve insomnia and reduces stress and anxiety.
The Malasana, or squat pose loosens hips. It’s especially beneficial for those who spend lots of time sitting at their desk.
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