Yoga For Beginners – 5 Great Exercises

Yoga beginners

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It is an exercise which you can easily do now days in your hard routine. We all do not have enough time

to go to the gym and work out like crazy for hours. Still we are worry about our fitness and health and

want to be in shape. Practicing yoga can bring marvelous effects to your body, mood and activities. Its

light and simple exercises can easily be adopted as a daily routine and also you would not be needed to

pay heavily in doing this unlike we all do for gyms and spa.

In the beginning, you need to do a practice for 15 minutes. Once you set your routine accordingly, you

will feel change in your body and feel fresh and energetic. Bringing yoga in your life is beneficial in many

aspects. You can do it any time while staying at home. Also there is less risk to hurt yourself as you don’t

need to carry heavy weights however you still need to be cautious for your posture/position as intense

stretch may lead to some pain in muscles. In case, you feel uncomfortable while placing hands, knees or

hips then never hesitate to use soft pillow or rubber mat or both (if needed ). Here are 5 positions you

need to practice every day for approx. 15 minutes to get in shape.


Dolphin:yoga

Come into straight arm plank with wrist under shoulders and legs extended straight back. Keeping your

hands in place, shift your hips up and back.

Point tailbone straight up to the ceiling, relax head and draw shoulders away from the ears. Press chest

towards thighs, spread hands wide and begin to engage you core.

Hold for 10 deep breathes each side.

You can repeat as needed.


Warrior:warrior

Stand with feet wider than hip width. Turn right toes out and left inward at 45 degree angle. Deeply

bend right knees so that thigh comes close to parallel with the ground. Keep left leg straight.

Extend arm directly out from shoulders and gaze over you right finger tips. Draw core in tight and stay

low in the legs.

Hold for 10 deep breathe each side.

You can repeat as needed.


Triangletriangle yoga

Stand with feet wider than hip width. Turn right toes out and left toes inward at a 45 degree angle. Keep

both legs straight as your hinge at you hips towards the right leg. Draw your torso as far to the right as

possible, maintaining length through your spine.

Place right hand above or below the knees and extend left arm directly above shoulders. Spin right hip

forward and left hip back. Gaze toward the floor to stretch the neck.

Hold for 10 deep breathes each side.

You can repeat as needed.


Warrior 3yoga

Come into a lunge position with right foot forward and left foot back. Hinge forward at your hips and

bring torso close to parallel with the floor.at the same time kick left leg up to hip height, forming a

straight line from the crown of your head to your toes.

Place both hands at heart center, draw belly button toward the spine and gaze a few inches in front of

you.

Again hold for 10 deep breaths each side.

You can repeat as needed.


Pigeon:pegeon

Come into a downward with tailbone pointing towards the ceiling and hands pressing into the floor. Lift

right leg up to the hip height. Then gently swing it forward. Bend right knee and lower leg onto the

ground. Bend right knees and lower leg onto the mat.

Try to get your shin close to parallel with the front of the met and always keep foot relaxed. Left leg

stays straight. Fall forward over right shin and rest hands or forehead on the mat.

Hold for 10 deep breathes each side.

You can repeat as needed.

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