bottom

Jan
20
2011

 

This post is authored by Sheena Patel – founder of wellness boutique Savsani.  Sheena has taught classes in positive psychology at Massachusetts Institute of Technology, yogic principals at Harvard Business School and stress management at Massachusetts General Hospital.  Savsani offers comprehensive wellness programs for individual and corporate clients.

What’s your resolution this year?

Often times, people start off the New Year hoping for drastic change, yet feel stressed in trying to accomplish their goals.  However, by picking simple, good habits you’ll have the courage to move forward and succeed.

On average it takes about three weeks to fully incorporate good habits into your existing routine – so 21 days is the magic number.  If you do not practice yoga already, starting with one simple asana (body posture) every day can bring a happier and healthier you!  Below are recommended asanas for each workday to get you started.  Believing in yourself while moving through each posture, breathing deeply and allowing to connect with yourself for a few minutes each morning is sure to give you a boost every day.

MondayJanu Sirsasana (known as the “head to knee forward bend”)

To practice this pose, start in a relaxed seated position with legs extended.  Pull your right foot on the inner left thigh. Reach forward with both of your hands – bringing your head towards your knee.  Hold for about 30 seconds then move to the opposite side, repeating this posture twice on each side.

This posture helps to clam you, stretches the back sides (back of the back, back of the Legs), massages the kidneys and livers, improves digestion and lowers high blood pressure.

TuesdayTrikonasana (known as the “triangle pose”)

To practice this pose, stand straight, with your feet wider than the width of your shoulder blades.  Stretch to the left, raising your right hand and drawing your left hand towards your knee –  further towards your ankle.  Hold for about 30 seconds then move to the opposite side, repeating this posture three times on each side.

This posture helps you stretch the thighs, knees and ankles, improves digestion and has a calming effect.

WednesdayBhujangasana (known as the “cobra” pose)

To practice this pose, lie on your front side and relax your entire body.  Place your left palm underneath your shoulder-blades, and raise your head up.  Then, pushing against the floor with your other palm, slowly raise your torso higher off the ground, pushing as high as you feel comfortable with.  Hold for about 10 seconds, repeating this posture three times.  NOTE: the image is an advanced variation.

This posture helps to strengthen the spine, chest and lungs, improves digestion and helps relive anxiety.

ThursdayTadasana (known as the “mountain” pose)

To practice this pose, place your feet slightly apart so that your toes are parallel.  Rock back and forth until you feel that your weight is balanced evenly on the feet.  Let the rest of your body relax and your eyes soften to a glare in front of you.  Hold for 60 seconds in a steady position.  NOTE: this image is a variation with an added prayer position.

This posture helps to improve posture, reduce flat feet and strengthens the abdomen and buttocks.

FridayArdha Matsyendrasana (known as the “half spinal twist”)

To practice this pose, extend your legs in front of you.  Bend the right leg and place your right foot on the left side of your left knee.  Draw your left elbow on the right side of your right knee and twist towards the right placing your right palm on the floor behind you.  Hold is for about 20 seconds then move to the other side, repeating this posture twice on each side.  NOTE: this image is an advanced variation.

This posture helps to strengthen the shoulders, hips and back, gives a stretch to the full spine and helps to relieve backache and fatigue.

Disclaimer:  As with any physical activity, please consult with your primary care physician before practicing.

© 2011 SavSani
www.savsani.com
sheena@savsani.com

Share:

Tags:

Both comments and pings are currently closed.

68 Responses to “Resolution Yoga :: One Asana a Day Keeps the Doctor Away”

  1. Aruna Ganti Says:

    Namaste Sheena

    Just wondering if you have this in a video form so I can watch and do the youga exercises

    Thank you
    Aruna

  2. Sheena Patel Says:

    Namaste Aruna,

    We will be coming out with a video this March, 2011.
    Please look for it on our website.

    In the meantime these asanas above are a great start!

    Best wishes,
    ~Sheena;)

  3. Reena Says:

    This advice is fantastic, and the photography is beautiful. Thanks for the great recommendations, Sheena!

  4. Aruna Says:

    I agree about the photography – I’ll have to close my eyes and pretend I’m in that setting when I practice!

  5. Yoga With Your Kids Says:

    […] can start by practicing the asanas that SavSani had recommended in last month’s article Resolution Yoga :: One Asana a Day Keeps the Doctor Away.  Just pull out your mat first thing in the morning and start practicing.  Make it a routine for […]

  6. cracking tool Says:

    I normally wondered why we did not get flung out into area if the earth was whirling so fast what? a thousand-plus mph. Try that for the whirlygig during the playground! Right until we experienced the gravity movie in grade 10.

  7. useful content Says:

    Greetings! I know this is kinda off topic but I’d figured I’d ask. Would you be interested in exchanging links or maybe guest authoring a blog article or vice-versa? My blog goes over a lot of the same topics as yours and I believe we could greatly benefit from each other. If you might be interested feel free to send me an e-mail. I look forward to hearing from you! Wonderful blog by the way!

  8. shop prom dresses Says:

    Therefore , as an alternative for flinging them away that they donate as well as offer up the theifs to stores online shop.

  9. Suggested Resource site Says:

    Thanks for finally talking about > %blog_title% < Loved it!

  10. PS3 controllers Says:

    Please add more video clips related to cooking if you have, since I would like to learn more and more regarding all recipes of cooking.

  11. high end imitation watches Says:

    Buying high end imitation watches Replica Watches on-line as Christmas gifts are way too producing a excitement this Christmas

  12. yellow prom dresses Says:

    Perhaps you believe that you will not pick not you are able to find some wonderful prom dresses.

  13. Brigitte Rosek Says:

    Apple presently has Rhapsody being an instance, which is actually amazing start, but it is by now affected by way of the inability to retailer nearby with your iPod, and contains some sort of gloomy 64kbps piece fee. Whether it differences, it may relatively eliminate this specific bonus for that Microsoft zune, though the 10 tunes each month it is still an enormous also in Zune Pass’ favour.

  14. bathroom renovations newcastle Says:

    I pay a visit daily some web sites and information sites to read articles or reviews, except this blog provides quality based posts.

  15. Kaye Says:

    Random Google results can every so often lead to superb blogs such as this. You are performing a good job, and we distribute a lot of thoughts.

  16. where to get a student loan Says:

    What fun activity relating to female firefighters can I make my class do?

  17. SME Financing Says:

    Immediately after study a few from the website posts in your web site now, and I truly like your means of blogging. I bookmarked it to my bookmark internet site listing and can be checking once more quickly. Pls check out my web page as nicely and let me know what you assume.

  18. the lion king dvd Says:

    If some one wants expert view concerning blogging and site-building after that i suggest him/her to visit this weblog, Keep up the pleasant work.

  19. childrens soft play tiles Says:

    Hi, I merely want to tell you, I disagree. Your point didn’t make any sense.

  20. Shon Gollihue Says:

    I’ve been exploring to get a bit for any high good quality articles or blog posts on this type of location . Exploring in Yahoo I at last stumbled upon this web site. Reading this info So i’m content to convey that I’ve a really great uncanny feeling I discovered specifically what I necessary. I most surely will be sure to do not neglect this web page and give it a glance on a constant basis.

  21. resources Says:

    Okay I am also in look for of Flash tutorials, since I desire to learn more about flash, thus if you have please post it here.

  22. Suggested Reading Says:

    It’s in point of fact a great and useful piece of information. I’m satisfied that you simply shared this helpful info with us. Please keep us up to date like this. Thanks for sharing.

  23. similar internet page Says:

    I concur! completely with what you wrote. Great Stuff. Keep it going..

  24. Full Report Says:

    Greate pieces. Keep posting such kind of information on your blog. Im really impressed by your site

  25. click to read more Says:

    My spouse and I absolutely love your blog and find almost all of your post’s to be exactly I’m looking for. can you offer guest writers to write content to suit your needs? I wouldn’t mind creating a post or elaborating on a lot of the subjects you write regarding here. Again, awesome web log!

  26. Learn More Here Says:

    Today, while I was at work, my sister stole my iPad and tested to see if it can survive a forty foot drop, just so she can be a youtube sensation. My iPad is now broken and she has 83 views. I know this is completely off topic but I had to share it with someone!

  27. life insurance companies list Says:

    My relatives always say that I am wasting my time here at net, but I know I am getting knowledge every day by reading thes pleasant content.

  28. Jerrod Culliver Says:

    You are my inhalation, I possess few blogs and occasionally run out from post :). “He who controls the past commands the future. He who commands the future conquers the past.” by George Orwell.

  29. sleeping bag tutorial Says:

    sleeping bag material sleeping bag jumpsuit sleeping bag vapor barrier sleeping bag records sleeping bag girth sleeping bag with legs sleeping bag patch sleeping bags sleeping bag at walmart sleeping bag history

  30. read more here Says:

    Does your blog have a contact page? I’m having trouble locating it but, I’d like to send you an email. I’ve got some creative ideas for your blog you might be interested in hearing. Either way, great site and I look forward to seeing it develop over time.

  31. see here Says:

    Aw, this was a very good post. Spending some time and actual effort to generate a great article… but what can I say… I put things off a whole lot and never seem to get nearly anything done.

  32. website link Says:

    each time i used to read smaller posts that also clear their motive, and that is also happening with this article which I am reading now.

  33. www Says:

    I think other website proprietors should take this internet site as an example , very clean and excellent user genial style .

  34. Learn More Here Says:

    Have you ever thought about creating an e-book or guest authoring on other sites? I have a blog centered on the same ideas you discuss and would love to have you share some stories/information. I know my readers would appreciate your work. If you are even remotely interested, feel free to shoot me an e mail.

  35. Suggested Website Says:

    Aw, this was a really nice post. Taking the time and actual effort to create a very good article… but what can I say… I hesitate a lot and don’t seem to get anything done.

  36. led lighting manufacturers Says:

    This post will help the internet visitors for creating new website or even a blog from start to end.

  37. click reference Says:

    One more technique in support of promoting your web site is posting comments on different sites with your webpage link.

  38. read more here Says:

    I am actually eager of reading articles regarding developing new web site, or even concerning Search engine optimization.

  39. small business loan calculator Says:

    Hey I am so excited I found your webpage, I really found you by mistake, while I was looking on Google for something else, Nonetheless I am here now and would just like to say cheers for a remarkable post and a all round interesting blog (I also love the theme/design), I don’t have time to read through it all at the minute but I have saved it and also added in your RSS feeds, so when I have time I will be back to read a great deal more, Please do keep up the awesome work.

  40. useful site Says:

    Thank you for another informative blog. Where else may I am getting that type of info written in such an ideal manner? I’ve a mission that I am simply now working on, and I’ve been on the glance out for such information.

  41. related web-site Says:

    Hello I am from Australia, this time I am viewing this cooking related video at this web site, I am genuinely happy and learning more from it. Thanks for sharing.

  42. click for source Says:

    YouTube carries not only comic and humorous videos but also it consists of learning related video clips.

  43. avon dealers in my area Says:

    I am delighted to see this you tube video at this site, thus now I am also going to upload all my video lessons at YouTube web site.

  44. Numbers Nigh Says:

    Of course there is usually the issue of keeping these fans engaged so that EdgeRank does not shoot your promoting budget from your roof and restrict your achieve but these days we are only focused on helping you attain Facebook likes.

  45. useful content Says:

    Hi I am so happy I found your web site, I really found you by accident, while I was searching on Digg for something else, Anyhow I am here now and would just like to say cheers for a tremendous post and a all round entertaining blog (I also love the theme/design), I don’t have time to browse it all at the moment but I have book-marked it and also included your RSS feeds, so when I have time I will be back to read much more, Please do keep up the superb b.

  46. Randy Says:

    Excellent post. I used to be checking continuously this weblog and I’m impressed!
    Extremely useful information particularly the remaining section :) I
    take care of such info a lot. I was seeking this particular info for a very lengthy time.
    Thank you and best of luck.

  47. baocongnghe247.com Says:

    Hey I am so happy I found your website, I really found you by accident, while I was researching
    on Digg for something else, Regardless I am here now and would just like to say thanks for a remarkable post and a all round interesting blog (I also love the theme/design), I don’t have time to read through it
    all at the minute but I have bookmarked it and also added your RSS feeds, so when I
    have time I will be back to read a lot more, Please do keep up the awesome b.

  48. play store apps free Says:

    An outstanding share! I’ve just forwarded this
    onto a co-worker who was doing a little homework on this.
    And he in fact ordered me lunch due to the fact that
    I found it for him… lol. So allow me to reword this….
    Thank YOU for the meal!! But yeah, thanks for spending time to
    discuss this subject here on your website.

  49. garage doors automatic Says:

    Quality articles is the important to invite the visitors
    to pay a visit the web site, that’s what this site is providing.

  50. nippon56.ru Says:

    Through doing this, you can ensure that this company will provide everything you will need so as to make
    your campaign a great success. In step 4, it is a DOS interface, but no nags, no complicated computer terms; you can handle
    with the steps with ease. For errors such as 0x – C004F074 the computer system cannot be activated as the key management system is absent or cannot
    be contacted.

  51. hay hay Says:

    wonderful issues altogether, you just gained a emblem new reader.
    What might you recommend about your post that you made a few days ago?

    Any positive?

    My site; hay hay

  52. tas tanah abang Says:

    I was wondering if you ever thought of changing the structure of your blog?
    Its very well written; I love what you’ve got to say.
    But maybe you could a little more in the way of
    content so people could connect with it better. Certainly you got an awful lot of text for only having 1 or two pictures.

    Maybe you could space it out better?

  53. forex Price action strategy Says:

    A trader in any other platforms. Some prefer to invest in the Forex forex demo account business deserves your serious consideration. Understand that
    Forex trading is that individual dealers from every nation on the right side of a daunting task.
    You do not need to learn the tricks and traps that can help a trader.

    Here is my web page … forex Price action strategy

  54. http://3mario.com/profile/br16u Says:

    En 1974 et pendant 20 an, la CIA a coordonné et dépensé avéré grandeur
    de dollars dans un progiciel de observation sur la clairvoyance, intitulé Stargate Project , destiné à trouver puis tester des médiums.
    L’armée américaine fera ainsi clameur à des « espions psy » tels que Joseph McMoneagle 9 Différents compétition impliquant des nombres
    (de cartes à rire, de droit dans ceci rachis etc.)
    semblent démontrer lequel ce témoignage de
    chance pour rare « voyant » de trouver
    la bonne réponse est ce même qui pour unique individu quelconque qui ces devinerait
    10 , 11 , 12 Cicéron (traduction de Jos.-Vict.

    Ceci Ecclésiastique), De divinatione , Œuvres complètes de M.
    T. Cicéron, place 31, Werdet puis Lequien tendron, 1826 Unique présage,
    supposé que vous avez ceci sentiment d’ etre en bouille d’rare bonne voyante,

  55. camps bay optometrist Says:

    These items have posted the conditions before striking the finish device.

    Discipline and Gallantry: These brave souls set you
    may find discipline and gallantry.

  56. Pedro Says:

    This piece of writing will assist the internet users for building up new web site or
    even a blog from start to end.

  57. apple cider vinegar weight loss Says:

    Hi there, after reading this awesome article i am too glad to share
    my experience here with friends.

    Review my webpage; apple cider vinegar weight loss

  58. uecigarette Says:

    Great article.

    Take a look at my site – uecigarette

  59. water restoration company Says:

    magnificent put up, very informative. I’m wondering why the other experts of this
    sector do not realize this. You should continue your writing.
    I’m sure, you have a huge readers’ base already!

  60. upright Exercise bike Says:

    Great post however , I was wanting to know if you could write a litte more on this topic?
    I’d be very thankful if you could elaborate a little bit more.

    Appreciate it!

    my webpage … upright Exercise bike

  61. chapman bmw Says:

    Hello there! This is my first comment here so I just wanted to give a quick shout out and say I really enjoy reading your blog posts.
    Can you suggest any other blogs/websites/forums that go over the same subjects?
    Thanks for your time!

  62. www.kansascityprogramming.com Says:

    Do you mind if I quote a couple of your articles as long as I provide credit and sources back
    to your webpage? My blog is in the exact same niche as yours and my users would truly benefit from a lot of the information you present here.
    Please let me know if this alright with you. Thank you!

  63. Bennie Soptick Says:

    I have not checked in here for a while because I thought it was getting boring, but the last several posts are good quality so I guess I will add you back to my daily bloglist. You deserve it my friend :)

  64. Tosha Says:

    Spot on with this write-up, I truly believe this website needs much more attention. I’ll probably be back again to see
    more, thanks for the information!

  65. Ofelia V. Kahle Says:

    Hello to every body, it’s my first visit of this website; this
    blog carries awesome and genuinely excellent stuff designed
    for readers.

  66. architect software Says:

    Gang Chen has professional experience of more than 20 years.
    However, this is not just helpful to a TIBCO architect –this is also valuable training material to every TIBCO developerinterested in learning more about
    the higher technical overview of the – TIBCO software packages,” Jazon Samillano, the Founding Chairman and – Chief
    TIBCO Architect of Xmarter, Inc. You may also be asked to manage projects associated with the home, outside
    of the Builders contract.

  67. aquariums penn plax spongebob Says:

    I do accept as true with all of the ideas you have presented on your post.
    They’re very convincing and can certainly work. Nonetheless, the posts are too short for novices.

    May just you please extend them a bit from next time?
    Thanks for the post.

  68. dreamhost database host mysql Says:

    Hello very nice site!! Guy .. Excellent .. Superb ..

    I’ll bookmark your website and take the feeds additionally?
    I am happy to search out a lot of helpful information right here within the
    submit, we need work out extra techniques on this regard, thanks for sharing.
    . . . . .