Discover the combination of physical and mental exercises with yoga. It’s time to roll out your yoga mat and get into the beauty of yoga that has hooked practitioners around the world for thousands of years. You don’t have to be a yogini or yogi to reap benefits. Yoga can calm the mind and strengthen your body, whether you are young or old, overweight, or fit. You may be intimidated with fancy yoga studious, yoga terminology, and complicated poses, but you need to know yoga is for everyone.
Here are the ten poses of a complete yoga workout. Move slowly through each pose, and remember to breathe as you move. Pause after any pose you find difficult, especially if you’re short of breath. When breathing returns to normal, start again. The idea is to hold each pose for a few, slow breaths before moving on the next one.
It is a calming pose and a good default pause position. It is best to use the child’s pose to rest and refocus before your next pose. It relaxes your spine, shoulders, and neck and stretches your lower back, hips, thighs, and knees. Remember to focus on relaxing muscles of the spine and lower back as you breathe. You need to skip a child’s pose if you are pregnant, have high blood pressure, knee injuries, or ankle problems.
It stretches the hamstrings, calves, and arches of your feet while strengthens the arms, shoulders, and back. It can also relieve back pain. Focus on spreading the weight evenly through your palms and lifting your hips up and back, away from your shoulders. Don’t do this pose if you have wrist problems, such as carpal tunnel syndrome, are in the late stages of pregnancy, and have high blood pressure.
It helps build strength in legs, arms, shoulders, and core. As you do the plank, imagine the back of your neck and spine lengthening. It can be hard on your wrists, so skip it if you suffer from carpal tunnel syndrome. If you have low back pain, you might also skip it or modify it by placing your knees on the floor.
Four-Limbed Staff Pose
It’s a push-up variation that commonly follows plank pose in a yoga sequence known as the sun salutation. It is excellent preparation if you are planning to work on more advanced poses, such as inversions or arm balances. Like plank, four-limbed staff pose tones the abdomen and strengthens arms. For beginners, modify it by keeping your knees on the floor. Press your palms evenly into the floor and lift your shoulders away from the floor as you hold a four-limbed staff pose. Skip it if you are pregnant or have a shoulder injury, lower back pain, or carpal tunnel syndrome.
It can help improve spinal flexibility, strengthen the back muscles, and stretch the chest, shoulders, and abdomen. Try to keep your navel drawing up away from the floor as you hold cobra pose. Skip it if you have arthritis in your neck or spine, a carpal tunnel syndrome, or a low-back injury.
It greatly helps in improving your balance, and it also strengthens our core, ankles, calves, thighs, and spine. Breath out and breathe in as you hold this pose. Skip it if you have any medical conditions that affect your balance.
Triangle pose is part of many yoga sequences. It strengthens the legs and stretches the hips, spine, chest, shoulders, groins, hamstrings, and calves. It also increases mobility in the hips and neck. Keep lifting your raised arm toward the ceiling to keep the pose buoyant. Skip triangle pose if you have low blood pressure or a headache. You can modify it if you have high blood pressure. Turn your head to gaze downward in the final pose. If you have neck issues, instead of turning your head to look upward, look straight ahead and keep both sides of the neck long.
Seated Half-Spinal Twist Pose
It increases flexibility in your back while stretches the shoulders, hips, and chest. It also reliefs tension in the middle of your back. Lift your torso with each inhales and twist as you exhale. If bending your right knee is quite challenging, keep it straight out in front of you. Don’t do the seated half-spinal twist pose if you have a back injury.
It is a back-bending pose that helps you stretch the muscles of the chest, back, and neck. It can also build strength in the back and hamstring muscles. While holding the bridge pose, keep your chest lifted and your sternum toward your chin. If you have a neck injury, don’t do this pose.
Yoga classes commonly end with this pose. It sinks you into a relaxing, meditative state, but some people find it challenging to stay still in this pose. Practice with this pose until you feel comfortable with it to experience a moment’s peace.