yoga practice information guide

Beginners Yoga Workout:

1. Pelvic Tilts - To do this, you should start by lying flat on your back with your knees bent. To start the workout, just press your back gently against the floor for a few moments and then release. These are the only movements that you will do to perform this exercise. It is a warm-up exercise and it does give several benefits especialyl to those who have weak spine or are suffering from stiff back.

2. Cow-Cat Stretch or Chakravakasana - To do this exercise, position yourself just like a cat or a cow. Put your palms and knees against the ground to support your body. Keep your back round. To start the exercise, inhale while curling your toes under, dropping your belly and move your head upward just like facing the ceiling. Next is exhale while getting back into the starting position such as rounding your spine, dropping your head and you should now face the navel.

3. Eye of the Needle Pose or Sucirandhrasana - Start the exercise by lying on your back. Your knees should be bent and your feet's soles should be on the floor. Next, hug your left knee and move it near your chest. Cross your left ankly just over your body and let it rest on your right thigh. Relax your left knee. Place both of your hands to the right shin and lift your foot while threading the left hand through the legs. Draw the right thigh towards your chest using both of your hands. Both of your feet should be flexed. Do the same on the other side.

Intermediate Yoga Workout:

1. Mountain Pose or Tadasana - Start this exercise by standing straight with your feet just wide enough to support the balancing of your body. Next, lift your toes while bringing your weight evenly on both feet and letting your calves and feet root down the floor. Engage your quadriceps and you should draw them upward which will cause your knee caps to rise. Rotate both of your thighs inward and this will allow the widening of your site bones and then tuck your tailbone between your sit bones. Draw your belly slightly and widen your collar bones but make sure that your shoulders are approximately parallel to your pelvis. Your neck will now appear long and the crown of your head will rise towards the ceiling then your shoulder blades should slide down your back.

2. Raised Hands Pose or Urdhva Hastasana - Start the exercise by performing first the Tadasana workout. After that, move your arms out and bring it to the side and up. When both arms are up, let your palms meet and press them together while keeping your arms straight and your face should now be facing towards your thumbs. Slide your shoulder blades down to your back and maintain that alignment.

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