Yoga has been practiced by various sages since ancient times. Today, you would see the rage that has been created for this age old form of exercise. Yoga has cultivated its’ niche in the modern society from the old to youngsters, children and celebrities, everyone is into the yogic passion.
Most consider is just a fad and for some it is a passion and a regular form of exercise one cannot live without. There are several benefits of performing yoga. From reducing fat from the body to controlling blood sugar levels and cholesterol levels, yoga provides immense health benefits.
If you are interested in doing yoga and want to get benefited from the immense health benefits it provides, here are some of the poses you can try:
a) Tadasana Mountain Pose Steps:
1. Stand erect with feet together
2. Spread toes
3. Lift knee caps
4. With thigh bones back and tail bone in, lift sternum from the base of spine.
5. Make sure that shoulder blades and arms extend downwards.
6. Now breathe and hold the position for about 20 30 seconds.
b) Balasana Child’s Pose Steps:
1. Open up your heart and relax
2. Breathe and elongate the spine
3. Breathe again and hold for about for 40 60 seconds.
c) Uttanasana Forward Bend Steps:
1. Exhale forward and bend into wall
2. Align your feet under each hip
3. The hands should be in level with hips
4. Inhale and lift sitting bones
5. Now exhale and lengthen elbows, spine, elbows, arm pits ribs and sitting bones
6. Breathe and hold for 30 60 seconds.
d) Varkasana Tree Pose Steps:
1. Hug your left muscles to the bone
2. Bend right leg
3. Now press foot and thigh into each other
4. Take bent knee back and down for balance
e) Marjarasana Cat cow Steps:
1. Take your hands under shoulders and put knees under hips
2. Now inhale and lift head and tail bone. Concave the back
3. Exhale and tuck tail bone under, round back upward and head down.
4. The movements should be flexible without any restrictions.
5. Start from the pelvis always.
6. Breathe and repeat the asana for about 10 times.
f) Pavana Muktasana little boat pose Steps:
1. Exhale knees to chest
2. Rock side to side and massage your back
3. Breathe and hold on to this position for about 40 60 seconds.
g) Vajrasana Extended puppy pose Steps:
1. Start with hips over your knees and arms extended.
2. Now draw buttocks halfway backwards towards calfs when you resist with the palms whole pressing into the floor in order to elongate the spine as well as back muscles.
3. Breathe and hold on for 20 30 seconds.
4. You need to maintain stretch in back when you gradually move towards the child’s pose.
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