Step Into Your Chi: 5 Yoga Poses To Practice Every Day

For Chi Junky’s Rachelle Wintzen, yoga is more than just a workout–the practice helped change her life. After an injury in early 2000 ended her career as a dancer in New York City, Wintzen fell into working in the nightclub scene and became addicted to all that the NYC nightlife brought with it, including drugs and alcohol. After years of this toxic lifestyle she quickly realized she wouldn’t see her 30th birthday if she continued down this path.

She serendipitously met a holistic mentor that year and began a year-long radical detox, including undertaking her first 200-hour yoga teacher training. Soon after, she moved to Belize to teach yoga and run retreats on the island of San Pedro. “After years of abusing my body and mind, yoga was a way to rehabilitate myself physically and mentally–it became the anchor in my life,” says Rachelle.

When she returned to her hometown of Toronto in 2012, she worked as a freelance instructor to get a feel for the industry in Toronto, and in 2014 she launched Chi Junky, a full-service, music-forward movement studio in the east-end Riverside neighbourhood. This year, the studio celebrates its 10-year anniversary and from its humble beginnings of one small room that fit only four yoga mats, Chi Junky now occupies the entire airy two-storey, 4,000-sq.-ft. space and Rachelle has broadened its offerings to include not just yoga but also pilates, breathwork and its newest class, Chi Revival–think cathartic and high-vibe with elements of dance cardio, strength, breathwork and meditation.

Today, Rachelle continues to step into her Chi by bridging the power of movement to her community and uses it as a foundation in her life, and in honour of International Day of Yoga, here are five poses she recommends so that you can step into your own Chi. Bonus: All you need is about 10 minutes and this can be done anywhere! —Vita Daily

Yoga Squat

Stand with feet turned out slightly, about hip-width apart and lower your hips down and aim to keep your heels on the floor. Keep your spine lengthened as you lower your torso between your thighs as you bring your hands together in prayer position and prop your thighs open with your elbows. Hold for one minute. Why this pose is good for you: Opens the hips, releases lower back, stretches thighs.

Triangle

Step with your feet approximately 3 – 4 feet apart, with your heels aligned. Turn your right foot 90 degrees so it’s pointing towards the top of the mat and pivot your left foot so that it’s at a 45 degree angle. Root down through your feet. On an exhale, reach with your right hand as you fold at the right hip, keeping your ears, shoulders and knees on the same plane. With your left palm facing forward, reach towards the sky. Your right hand should be resting on your shin or ankle (or use a block)  and your shoulders stacked, and turn your gaze down at your right hand.

Hold for one minute and release by pressing down into your left heel as you rise and lower your arms. Repeat on the left side. Why this pose is good for you: Strengthens the core and releases lower back..

High Lunge

Standing at the top of your mat, feet hip-width apart and on an exhale, step your left foot towards the back of the mat. As you inhale, raise your arms up towards the sky and on your exhale, drop your hips,  bringing your front thigh parallel to the mat. Keep your front knee above your ankle, in line with your second toe. If you’re having trouble balancing, though, widen your feet further. Hold for 30 seconds to one minute. Why this pose is good for you:  Opens up the hips and chest.

Supported Bridge

Lying on your back, with your knees bent, press into your feet as you raise your hips. Slide a block on its lowest height under the base of your spine. Rest your arms on the floor by your side as you relax into the pose. Hold for one minute. Why this pose is good for you: Opens up the chest and lower back. Relaxes the nervous system.

Legs Up the Wall

Lie on your right side and bring your buttocks right against the headboard or wall. Raise your legs up the wall, so that your back is on the bed and your legs are straight on the wall so that your body is at a 90-degree angle or L-shape. To open the heart and chest and bring for deep relaxation, you can also make two 90-degree angles with your arms with palms facing up–allowing the body to receive energy. Allow yourself at least 10 deep belly breaths; you can place one hand on your belly to encourage deep belly breathing and focus on deep inhales and exhales. Why this pose is good for you: Helps alleviate trouble sleeping, calm a racing mind and improves circulation.