BEST YOGA FOR BEGINNERS AT HOME: TYPES OF YOGA

BEST YOGA FOR BEGINNERS AT HOME: TYPES OF YOGA

1. MOUNTAIN POSE

Bring your feet to parallel Bring your toes pointing forward and your heels pointing backwards your weight should be distributed Evenly between the mound of the big toe the mound of the little toe and the heel imagine that you are Lifting up through the arches of your feet and at the same time you're pressing down through the mound of your big toe Moving along to your legs your knees are pointing forward Your leg muscles are engaged And you're not locking into your knee joints in regards to your upper body you're spreading your shoulders wide apart And you're softening your front ribs your shoulder muscles are relaxed away from your ears And you can either bring your hands by your sides or to meet at the center of your chest keeping your spine neutral Look forward keeping your gaze soft and natural keep your chin parallel to the floor You'll want to keep a neutral spine so keep your head stacked on top of your shoulders Or just stacked on top of your hips Which should be stacked directly above your ankles avoid tucking your pelvis or overly arching your back slightly Rotate your upper arm bones outward and keep your palms and your lower arms facing in toward your legs.

2. DOWNWARD FACING DOG

In this, you will come on your force taking a table cup position. After taking a table cup position, keeping the hip and the knee in one line and the shoulder and the wrist in one line. Move the palms a little forward maybe about 2 inch or 2 ½ /3 inch. Then tuck the toes in. Very important here now lifts the knees up but don’t straighten the legs, just lifting the knees up, keeping the heels higher. Draw the tail bone down towards the pelvis away from the pelvis towards the pubis actually. And as you do so lift your sitting bones up so that you can get some height. After lifting the sitting bones up draw the upper thigh behind and then press the hamstrings down, pressing the heels down. Hamstrings are at the back of the thigh will go away but still, you are moving up from the sitting pose. When you do this, draw the energy from the inner thigh ankle, moving towards the inner legs up into the inner thigh, upper thigh into the groin. Then press the outer edge of the palm and keeping the base of the index finger down, pressing it down, draw the energy from the wrist, from the arms into the fingers. When you do so, feel the shoulder blades getting closer to the back and then widen them and draw them towards the tail bone. If you want you can rest your forehead either or a block. Maintain like this for a while. Keep breath friends. Strengthen the back, hold for about 30 seconds and then slowly as you exhale comedown. Let the toes come together, back on the feet, and rest in extended child pose, Balasana. Slowly come back.

3. PLANK

Put your arms on the ground, put your hands together and the reason why it's called a plank is that you're gonna have your body as straight as a plank during the whole exercise. So what you're gonna do is go here Put your legs out straight, get your body straight. Make sure your butt's not in the air, make sure your butt's not hanging down. Keep your body tight. Flex your core and stay as straight as a plank. Then what you're simply gonna do is hold this for as long as you can. It'll start to burn after about a minute, a minute and a half, and if you can get the four minutes five minutes that is absolutely amazing. 

4. TREE- LEFT

Start with the mountain pose and then shift your weight on the right foot. Raise your left foot slowly and place the sole on the right shank and try to balance yourself in this position by extending your arms. Keep your neck and spine straight and hold this position for a while. Repeat on the other side.

5. TREE-RIGHT

Start with the mountain pose and then shift your weight on the left foot. Raise your right foot slowly and place the sole on the left shank and try to balance yourself in this position by extending your arms. Keep your neck and spine straight and hold this position for a while. Repeat on the other side.

6. WARRIOR 1

This pose is great for strengthening thighs Calves and ankles and because your arms are raised It's also great for strengthening the arms the shoulders and the chest To come into warrior 1 on the right side stand in Tadasana and turn your left toes out slightly on the diagonal step that foot back a little wider than a legs distance apart and align your heels with each other or Step out a little bit wider now bend your right knee and raise your arms up towards the sky, you'll want to keep your palms facing each other energy in your arms as they reach up towards the sky and Energy up through the crown of your head as well keep your right knee bent Towards a 90-degree angle and also try and keep your knee directly above your ankle and your kneecap Directly in line with your second and third toes as for your Backlink make sure that it's straight and keep the energy going through the outer edge of your back leg and your foot Reaching down towards the floor. It's important to not try to bring your hip from your back Leg forward to be in line with the hip from your front leg They must be at the same height as one another, but your hips will be open towards a slight diagonal You'll want to keep your shoulders facing Forward over your front knee to come out of this pose press into the floor with your right foot and then slowly step your left foot back up into Tadasana to come into veer of a drisana one on the left side turn your Right toes out 45 degrees and step it back wider than the legs distance apart bend your left knee in to a 90 degree angle Keeping that knee right above your ankle and with your outer edge of your back leg Press it into the floor as you reach up with your arms palms facing each other hips are on the same height but they are slightly facing the diagonal and you're pressing down through your feet and your legs as you're reaching up through your arms as Before to come out press into the floor with your left foot and set back into Tadasana.

7. WARRIOR 2(LEFT)

Take a wide-legged stance with your feet parallel to each other. Turn the right foot out 90 degrees and bend your right knee to a 90-degree angle so that the top of your right thigh is parallel to the ground. Keep your right knee stacked over your right ankle and the left leg extended with toes turned in slightly. Keep your shoulders aligned above your hips as you extend your arms in the opposite direction and look over your right palm. Repeat with left knee bent and right leg straight, gazing over your left palm.

8. WARRIOR 2(RIGHT)

Take a wide-legged stance with your feet parallel to each other. Turn the right foot out 90 degrees and bend your right knee to a 90-degree angle so that the top of your left thigh is parallel to the ground. Keep your left knee stacked over your left ankle and the right leg extended with toes turned in slightly. Keep your shoulders aligned above your hips as you extend your arms in the opposite direction and look over your left palm. Repeat right knee bent and left leg straight, gazing over your right palm.

9. SEATED SIDE BEND(LEFT)

Once again from the easy pose, propping yourself up on something if your knees are coming up above the level of the waist. All you're going to do here is let the arms float up to shoulder level, you're going to reach the right fingertips out on the floor beside you, you just let them land where they land but keep them active and reaching. We're going to drop that elbow down as we lift the top arm up at least to the ceiling, and if you're feeling really open and really comfortable with this pose you can reach it up alongside the ear, but don't let the shoulders creep up. We don want to be doing this; you want to have lots of nice open space here and energy through the fingertips. Inhaling, the crown of the head floats as you come over the top reach those fingers, drop the elbow and lift this arm up and over. The other important thing about this pose is that not letting the sitz bone come up off the floor.  keeping both the sitz bones, so it's little bones in your butt, you can feel them, keeping them both planted on the floor and lifting from the top of the hip through the intercostals underneath the armpit and all the way out the fingertips. Inhaling and exhaling

10. SEATED SIDE BEND(RIGHT)

Once again from the easy pose, propping yourself up on something if your knees are coming up above the level of the waist. All you're going to do here is let the arms float up to shoulder level, you're going to reach the right fingertips out on the floor beside you, you just let them land where they land but keep them active and reaching. We're going to drop that elbow down as we lift the top arm up at least to the ceiling, and if you're feeling really open and really comfortable with this pose you can reach it up alongside the ear, but don't let the shoulders creep up. We don want to be doing this; you want to have lots of nice open space here and energy through the fingertips. Inhaling, the crown of the head floats as you come over the top reach those fingers, drop the elbow and lift this arm up and over. The other important thing about this pose is that not letting the sitz bone come up off the floor.  keeping both the sitz bones, so it's little bones in your butt, you can feel them, keeping them both planted on the floor and lifting from the top of the hip through the intercostals underneath the armpit and all the way out the fingertips. Inhaling and exhaling

11. BRIDGE(LEFT)

Begin by placing yourself in the same position as the normal bridge position making a straight line from your knees to your shoulders. Then extend one leg, creating a line from the heel to the shoulders, while maintaining good posture. Keep your hips up and resist rotation from side to side. Hold for two to three seconds and alternate legs. One repetition is completing this exercise on both the right and left side. Complete three sets of 10 to12 repetitions. If this is not challenging enough for you, you may complete this exercise by crossing your arms across your chest. Again, bridge up to create a straight line from your knees to your shoulders. Extend your leg to recreate the line from your heel to your shoulders. Maintain correct posture, keeping your hips up and not rotating or swaying side to side. If keeping your arms by your sides or across your chest is too difficult, you may perform this exercise by placing your arms straight out to the side, performing the same exercise. Again, good posture involves keeping the hips up and not letting them sag or rotate from side to side. If you are only able to complete two repetitions before fatiguing and decreasing your posture or stability, you can decrease your sets to five repetitions and try to reach 10 total repetitions.  

12. BRIDGE(RIGHT)

Begin by placing yourself in the same position as the normal bridge position making a straight line from your knees to your shoulders. Then extend one leg, creating a line from the heel to the shoulders, while maintaining good posture. Keep your hips up and resist rotation from side to side. Hold for two to three seconds and alternate legs. One repetition is completing this exercise on both the right and left side. Complete three sets of 10 to12 repetitions. If this is not challenging enough for you, you may complete this exercise by crossing your arms across your chest. Again, bridge up to create a straight line from your knees to your shoulders. Extend your leg to recreate the line from your heel to your shoulders. Maintain correct posture, keeping your hips up and not rotating or swaying side to side. If keeping your arms by your sides or across your chest is too difficult, you may perform this exercise by placing your arms straight out to the side, performing the same exercise. Again, good posture involves keeping the hips up and not letting them sag or rotate from side to side. If you are only able to complete two repetitions before fatiguing and decreasing your posture or stability, you can decrease your sets to five repetitions and try to reach 10 total repetitions.  

13. CHILD POSE

Stretch the spine - Stretch the hip - Stretch the thighs - Stretch the ankles - Relieve stress - etc. Not recommended if: - You have diarrhea - You have a knee injury - You are pregnant Execution Start with the Diamond pose Extend the thighs to the width of the hip Two buttocks pressed on two heels Slowly stretch your arms forward on the floor The belly will slowly be placed between the thighs Slowly stretch your arms forward on the floor The belly will slowly be placed between the thighs The chest will slowly be placed between the knees Put your forehead gently on the floor Place your hands next to your feet, the palms facing up Two shoulders fall freely towards the floor Two arms completely relaxed Breathe slowly, deeply in the lower abdomen Relax in this posture for 1 - 5 minutes or longer if desired