Yoga has long drawn inspiration from nature, with many asanas (poses) reflecting the movements and qualities of animals and natural elements. Practicing these poses can help us connect more deeply with the natural world, fostering a sense of harmony and balance. Here are ten forest-inspired yoga asanas you can incorporate into your home practice:
Tree Pose (Vrikshasana) Emulate the steady and grounded nature of trees. This pose enhances balance and strengthens the legs.
How to do it: Stand tall, shift your weight onto one foot, and place the sole of the opposite foot on your inner thigh or calf (avoid the knee). Bring your Both the hands together at your chest or raise them overhead.
Downward-Facing Dog (Adho Mukha Svanasana) Mimicking a stretching dog, this pose strengthens the arms and legs while stretching the back.
How to do it: Start on your hands and knees, lift your hips upward, straighten your legs, and press your heels toward the ground.
Cobra Pose (Bhujangasana) Inspired by the serpent, this pose opens the chest and strengthens the spine.
How to do it: Lie on your stomach, place your hands under your shoulders, and gently lift your chest while keeping your lower ribs on the floor.
Cat-Cow Pose (Marjaryasana-Bitilasana) This flowing sequence mimics the arching and dipping of a cat’s spine, promoting flexibility.
How to do it: On your hands and knees, alternate between arching your back (cat) and dipping it while lifting your head and tailbone (cow).
Eagle Pose (Garudasana) Reflecting the majestic bird, this pose improves balance and stretches the shoulders.
How to do it: Stand on one leg, wrap the opposite leg around it, and cross your arms at the elbows, bringing palms together.
Lion Pose (Simhasana) Channeling the lion’s roar, this pose releases tension in the face and throat.
How to do it: Kneel, sit back on your heels, place your hands on your knees, open your mouth wide, stick out your tongue, and exhale forcefully while making a “ha” sound.
Butterfly Pose (Baddha Konasana) Resembling a butterfly’s wings, this pose opens the hips and groin.
How to do it: Sit with your feet together, let your knees fall to the sides, and gently press them toward the floor.
Frog Pose (Mandukasana) Imitating a frog, this pose deeply stretches the hips and groin.
How to do it: From all fours, widen your knees, keep your feet turned out, and lower your hips back toward your heels.
Pigeon Pose (Kapotasana) This pose opens the hips and stretches the thighs, resembling a resting pigeon.
How to do it: From a plank position, bring one knee forward and place it behind your wrist, extend the opposite leg back, and lower your hips.
Child’s Pose (Balasana) Symbolizing a resting child, this pose calms the mind and gently stretches the back.
How to do it: Kneel, sit back on your heels, and fold forward, extending your arms or placing them by your sides.
Incorporating these forest-inspired yoga asanas into your daily routine can deepen your connection to nature, enhance physical strength, and promote mental well-being. Remember to practice with mindfulness and listen to your body’s signals.
Special thanks to our yoga students: Nidhi Choudhary, Anju Verma, Pratibha, Anjana Ahirwal, Ranjana Uikey, Ranu Rai. For Joining today’s forest theme based yoga session.
We run offline yoga class monday to saturday 06:00 AM to 07:00 AM at Indian yoga and naturopathy centre, infront of polytechnic hostel, damoh-470661, (M.P.)
Happy Internationa Forests Day
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