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Table of Contents
Ovrvw
Overview
Yoga an nnt form f xr tht focuses n trngth, flexibility and breathing t boost hl and mntl wllbng. The main mnnt f g r postures -a r f movements designed t nr trngth and flexibility - nd brthng.
Th rt originated in Ind but 5,000 r g and has been dtd n thr untr in a vrt f ways. Yg is nw commonplace n lur ntr, hlth lub, hl, hospitals nd urgr.
Hlth Bnft of Yg
What ffr so mn bnft and fun to do? Yg! Some people compare g t a nturl mdn bu f its hlng rrt nd th bnft t brng t mental nd hl hlth. Yg is mthng nturl and ttll fr tht u can d right nw t mrv your gnrl well-being.
Bng healthy and well nt jut about dng hlth thng fr urlf, its also urrundng urlf with healthy thnkng
Th bnft f yoga include:
Lnd nxt
Bttr dgtn
Imrvd balance
Rlvd mntrul discomfort
Rdu hdh and ftgu
Helps asthma
Rlv mtm of mnu
1.Plm Tr P (Uwrd Salute)
Level : Bgnnr
Bnft
Loosens rm, huldr, neck and upper bk. Th Palm Tr Pose r Upward Salute is one f th mt b trthng yoga asanas and the nd n the Sun Salutation. It ftn ud as a wrm up to loosen tnn bfr mvng into mr rgru n.
Hw t d Plm Tr Pose
St 1: Start n Muntn P (Tdn). Strth rm hgh u nt the air, reaching as hgh u can, lngthnng n and llwng an nvbl rd to pull u u onto ur toes.
St 2: Clasp hnd together high vr ur head nd nhl dl. Cm bk dwn t tndng flt n ur ft nd xhl deeply u ln fr t th rght. Hld for a bt and thn r bk t center as you inhale.
Step 3: Repeat ntr stretch nd thn ltrnt t right side.
2. Mountain Pose
Level: Bgnnr
Bnft : The Muntn P is gnrll the trtng tn fr ll standing g nd the frt n the Sun Salutation. It is also mtm known th rtng and is a grt nutrl tn well a gd tool for mrvng posture.
Hw t d Muntn P
St 1: Strt b tndng wth ur ft l tgthr that your bg t tuh, but wth ur hl just lghtl rt. Rock slowly nd gently back and frth r dt-d ndd untl ur wght vnl distributed vr ur ft.
st 2: Relax your rm and f ur palms frwrd n a gesture f nn.
St 3: Imgn a cord ng u thrugh ur ft and thrugh th back f your kull ullng you nt a straight ln.
St 4: Pull ur huldr blades bk twrd each thr as you feel ur tailbone ullng down twrd th grund.
St 5: Hold th pose for 30 nd t 1 minute, brthng l.
3. Stndng Frwrd Bnd
Lvl: Bgnnr
Bnft : The thrd n a b Sun Sluttn, the Standing Frwrd Bnd trth the hmtrng and lv whl trngthnng the thgh, n l tmult the lvr nd kdn, whh n hl mrv digestion.
Hw t d Stndng Forward Bnd P
Step 1: On n xhl, release ur bd forward, fldng dwn if u were trying t k ur hn. Bnd ur knees f thr too muh rur on your bk. Wr ur hnd around th back f ur hl, but dnt pull ur body forward. Rl your nk so tht your hd hangs heavily frm your n.
St 2: Hld tn for 10-30 nd, thn on an inhale, thr return t standing r mv nt a hlf standing frwrd bnd.
4. Hlf Standing Forward Bnd
Level: Bgnnr
Benefits : Stretches nd lngthn hmtrng, lv, nd front and bk tr. It l trngthn th back nd n, improving tur nd th fourth n a traditional Sun Salutation.
How t d Hlf-tndng Frwrd bend P
St 1: Frm the Standing Frwrd Fold (Uttanasana), press your hnd or fingertips into th flr on either d f your ft, or press your palms nt your shins. Inhl u r your torso away frm your thighs, straightening ur lbw until ur bk forms a trght, perpendicular ln t your lg, forming n inverted L h.
Step 2: K ur bk straight nd ur h aligned vr ur nkl. K your kn lghtl bent nd lift ur head lghtl t gaze frwrd without mrng th nk.
St 3: Hold th fr 1 mnut nd thr rl bk down into Uttnn r mv nt a hgh lunge.
5. Hgh Lung
Level : Bgnnr
Bnft: Strngthn th lwr body, opens th ht, nr bln nd flxblt for bgnnr. Prr base fr mr challenging like Warrior I, II r III. Al th 5th pose in a trdtnl Sun Salutation.
How t d Hgh Lunge Pose
Step 1: There r two w to mv nt a hgh lung. From Dwnwrd-fng Dg, lft one f your back ft nd mv it forward to rt btwn your hands. Frm a Hlf Standing Frwrd Bend, l your hands on th grund b ur ft and xtnd one ft bkwrd.
St 2: Cntr your frnt kn vr the hl so that ur hn rndulr t the flr, nd brng ur thgh rlll t the flr. Center ur wght btwn your feet nd lift ur torso untl t upright. Inhl, lft your arms hgh into th r trthng twrd the lng.
St 3: Hold fr 10-30 seconds, brthng normally. Lngthn th torso with each inhalation, lkng forward without trn. T xt pose, place ur hnd n th ground outside f ur frnt ft nd thr brng ur bk leg forward t r or mv your front lg backwards to rturn to Downward-facing Dog P.
6. Chair Pose
Level : Bgnnr
Bnft : Strngthn thgh nd nkl, whl tnng shoulders, butt, hips, nd bk. Also stimulates th heart nd diaphragm.
Hw t d Chair P
St 1: Strt in Tadasana (Mountain P). A you nhl, r your rm perpendicular t th flr, wth your palms fng nwrd.
Step 2: Exhl nd bnd ur kn, as f you are sitting dwn n n mgnr hr untl ur tr frm a rght angle to ur thgh. K ur nnr thgh rlll t h thr and uh bkwrd with your huldr blades if you wr uhng back n the bk of a hr.
Step 3: Lft arms u vr your head nd hld for 30 nd t one minute.
St 4: T m ut f th , nhl while u trghtn ur kn.
7. Trngl P
Level: Bgnnr
Bnft : Th Trngl Pose is n f th most basic g poses tht ffr dzn f vrtn. In ft, n tw sources often agree on the rr w to d a Trngl Pose or its many vrtn. Triangle Pose strengthens the nkl, lg, thighs nd ft wll th core. Strth th hmtrng, spine, calf muscles and hips a wll improving balance nd nng th chest t help mrv brthng.
Hw t do Trngl P
Step 1: Strt b standing n ur mt with lg spread wd (3-4 ft distance between lg) nd toes ntng forward.
Step 2: Turn your rght foot out 90 dgr nd your left ft n but 45 dgr. Brng your hands to ur h and ur ur h so u r nw fng th end of th mt
Step 3: A u exhale, bnd frm th hips and lean ur tr t the right untl t parallel wth th flr. Kng ur left hnd n ur hips, lngthn th n nd lower your rght hnd to th floor jut behind ur right ft. If u nt l ur hnd n th flr, u can thr rt ur hand on ur lwr calf or ankle r use a block behind ur right foot t stabilize.
