Celebrity Trainer Anshu Kapalwani shares 5 simple yoga poses you can do anytime, anywhere

Want to deal with lower back tension and digestion issues? Yoga can be extremely useful, without having to turn or bend your body for complex poses. There are also beginner yoga poses that can introduce this ancient practice and support your health. On the run up to International Yoga Day on June 21, celebrity yoga trainer Anshka Palwani shared five simple yoga poses you can do at work, at home or outdoors. You can also choose a convenient time to do these asanas. All you need is a padded yoga mat.

5 yoga poses for your health

“It’s Yoga Month… So let’s talk about these super simple asanas that I swear,” says Anshuka Parwani in an Instagram post on June 11th. Check out her suggestions:

1. Badakonasana (Butterfly Pose)

Also known as “Titli Asana,” this pose gives the appearance of a butterfly flapping wings by pushing your foot near the pelvic area. “It was my go-to for opening tight hips and grounding energy,” says yoga expert.

How to perform a butterfly pose?

• Sit on a yoga mat and stretch your legs to straighten your spine.
• Bend your knees like a butterfly.
• Take your feet near your pelvis and hold your hands while joining in.
• Push your thighs and knees down, and enter and exit.
• Next, start flapping your feet up and down like butterflies.
• Stretch your legs and return to the first step.

2. Anjaneyasana (low lunge)

Anjaneyasana or Crescent Moon Pose includes deep stretches of the waist and legs. Anshuka Parwani calls it “a powerful heart opener and hip flexor stretch.”

How to perform a low lunge?

• Move forward with your right foot and straighten your left foot.
• Make sure your left knee reaches near the ground and stays on the right above your right ankle.
• Engage the core, keep your spine straight and relax your shoulders.
• Look forward to it, stand with your arms above your head. Your palms should face each other.
• Hold this pose with 5-10 breaths and move it to the other side.

3. ArdhaMatsyendrasana (Hard of the Fish)

Ardha Matsyendrasana is one of the sitting twisted yoga poses. “Twist it. This is amazing for digestion and spinal health,” says the expert.

How to load pose half a fish?

• To do one of the simple yoga poses, sit on the floor with your legs stretched out.
• Bend your knees and keep your feet flat on the yoga mat.
• Place your left foot under your right leg. Bend your left foot and place the only one on the ground.
• Take your right foot above your left foot, raise your right knee and place it on the ground.
• Inhale while straightening your spine.
• Twist the torso to the right to exhale. Place your left elbow outside your right knee.
• Support the weight behind you with the help of your right hand, but keep your spine straight.
• Hold this pose for about 20 seconds.
• To release, untwist the twist and return to the starting position.

4. Marasana (garland pose)

The name of this pose comes from two Sanskrit words: Mala (garland or necklace) and Asana. “When detoxified deeply, this pose supports digestion and releases the hips,” says Anshuka Parwani.

How does Garland pose?

• Stand on top of the yoga mat, with your feet apart.
• Bend your knees, lower your body and squat deep.
• Put your hands together in the center of your heart and gently push your knees outward with the help of your elbows.
• Hold the pose in 10 breaths and feel stretching in your waist and gro diameter while doing one of the simple yoga poses.

Check out her posts on simple yoga poses here

5. Capotasana (pigeon pose)

This is one of the forward bending yoga poses. “This is all about letting go of the tension stored in your lower back,” the expert says.

How do pigeons pose?

• Riding on your fours like a dog, place your hands in front of you on the yoga mat.
• Remove your right leg from the floor and bring your right knee behind your right wrist.
• Take your right leg to the mat and keep your left straight as you reach the mat.
• Take your right knee outwards and move it away from your lower back.
• Lower the butt on the right towards the floor.
• Place your hands under your shoulders and push them into your palms, look forward and feel the stretch.
• Breathe deeply and exhale while lowering the torso on your right leg. Stretch your arms in front of you, but bend your elbows a little.
• Place your forehead on a yoga block and relax by moving your ears away from your ears.
• Hold this pose with a breath of approximately 10-15 and repeat on the other side.

After taking these simple yoga poses, relax like an Anshuka Palwani by performing a shabasana, also known as corpse poses. Just lie flat on your back. Keep your legs apart a little and relax your arms to the sides. Close your eyes to relax.