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Yoga goes far beyond a physical practice; it's a tool for connecting with your inner self and the world around you. One way to deepen that connection is by incorporating yoga poses inspired by Mother Nature into your routine.
Spending time in nature can reduce feelings of stress and anxiety, improve your mood, and even boost your self-esteem, according to the mental health organization Mind. It's also a great way to cultivate a sense of gratitude and awe for the world around you. With that in mind, here are five yoga poses inspired by the nature that you can incorporate into your practice today:
Tree Pose - Vrksasan
A classic grounding pose, the tree pose helps build strength and balance, according to the Yoga Journal. As you enter Vrksasana, imagine yourself standing tall like a tree, rooted deeply in your truth. Arrive at the top of your mat, feet hip-distance apart. Shift your weight onto your left foot and place your right foot on your inner thigh. Stack your thigh on your foot while pressing your foot into your thigh to create stability. Bring your hands to your heart center or raise them overhead like branches and stay here for a few breaths. A focal point in front of you can serve as a point of guidance for balance.
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Lotus Pose -Padmasana
Padmasana, or the lotus pose, is a nature-inspired yoga pose that symbolizes the blooming and growth of a lotus flower rooted in muddy soil, according to the Tummee platform. The pose could help improve physical health and has a deep spiritual significance as it resembles the practitioner's consciousness.
To practice the lotus pose, arrive at a seated position with your knees crossed. Rest your hands on each knee, palms facing up or down, depending on your preference. Lengthen the spine, allow the shoulders to drop, and focus on your breathing. Slow inhales and exhales. Practicing the lotus pose regularly can help you feel more grounded and centered in your daily life, creating a greater sense of peace and wellbeing.
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Mountain Pose - Tadasana
The mountain pose offers you to cultivate stillness and awareness, according to the online resource Yoga Basics. By standing in tadasana, you can represent your strength and stability, just like mountains stand firm against the forces of nature.
To practice the mountain pose, stand tall as you press down through your toes, heels, and the four corners of your feet. Engage your core and elongate the spine. Try visualizing a string pulling you up from the crown of your head. Take a few deep breaths and feel the energy of the earth rising up to meet you.
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Garland Pose - Malasana
The garland pose, also known as malasana, draws inspiration from nature as it mimics the natural motion of squatting, as verywell mind explains. Many cultures around the world use this posture as a resting position, and you can integrate it into your yoga practice for deep stretching. Practicing this pose invites you to reconnect with this natural movement and improve your overall physical health and well-being.
This pose offers numerous benefits, including opening the hips and groins, stretching and strengthening the feet and ankles, and relieving tightness caused by prolonged sitting.
To perform the garland pose, begin in a standing position, feet mat-width apart. As you bend your knees, lower your body toward the earth into a squat position. Allow your toes to point gently outward. Place your upper arms inside your knees and bring your palms together in the prayer position. Keep your spine straight, your chest lifted, and your shoulders relaxed. Stay here for as long as feels good before straightening your legs to come out of the pose.
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Eagle Pose - Garudasana
The garudasana or eagle pose is often associated with the earth element in yoga practice, according to Yoga International. This pose represents the strength and grace of the eagle and its grounded and stable nature. Additionally, garudasana brings together the right and left sides of the body, symbolizing the unity and harmony found in nature.
To enter the eagle pose, begin in tadasana and raise your arms to shoulder level with palms facing up. Bring your left arm over your right and stack them, bend your elbows, and wrap your forearms until your palms touch. Cross your right leg over your left above the knee as you shift your weight to your left foot. Hook your right foot over the left calf or ankle of your left lower leg. Lift your chest, lean slightly forward from your hip crease, and focus your gaze on the inner edges of your hands.
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