14 Basic YOGA POSES FOR BEGINNERS At Home

Transcript

[Music] sit with your legs stretched out bend the right knee and place it on the left TI repeat the same step with the other leg make sure that the Sol of the feet Point upward and the he is close to the abdomenal place your hands on your knees close your eyes and relax [Music] come onto the floor on your hands and knees inhale while raising the head and depressing the spine so that the back becomes concave exhale while lowering the head stretching the spine upwards and pull into the buts the hands should be in line with the knees the arms and thighs should be perpendicular to the floor the knees may be slightly separated so that they are well aligned under the hips repeat it 5 to 10 jums [Music] stand straight fold your left leg and place the sole of your foot along with your inner time inhale and raise your arms up keeping your palms together hold the posture for about 10 [Music] seconds and exhaling lower your arms and your leg back to the start position now repeat the same with the other [Music] side sit in vajas stand on the knees with hands close to your thighs stretch your arms up lean backward slowly reaching the heels with your hands push the hips forward and bend the head and spine backward as far as possible Remain the final position for as long as it's [Applause] comfortable return to the starting position by slowly releasing the hands from the hips one at a time it's important that this ASA is followed by a forward bending ASA like shashan ASA seat with the legs out stretching slowly Bend forward and try to grasp your big toes with your fingers try to touch your knees with the forehead hold the position for as long as it's comfortable you can ask your instructor to help you with this [Music] ASA sit with the legs stretched out bend the left leg place your foot close to your feet bend the right leg and ring the foot behind the left knee inhaling place your left arm over the right knee rotate your torso placing your hand next to your left thigh look over to your right shoulder hold the pure for a few seconds reverse the movements to come out of the potion and repeat on the other [Music] side like flat on your stomach Palms to the side of your shoulders slowly raise your head and straighten your elbows the arms may or may not be stet hold the position for a few [Music] seconds slowly release the upper back by bending the arms lower the nivel chest shoulders and finally the forehead to the flo [Music] lie flatten your stomach bend your legs upwards and hold both the ankles with your hands inhale while raising your thighs and chest simultaneously upwards arching your spine as much as possible hold the position for as long as it's [Music] comfortable exhaling return to the original position [Music] support yourself on your elbows raise your legs up to 45° stretch your arms out towards your knees hold it for a few seconds and lower your legs hands and [Music] hip line your back with feet together using your arms for spot inhale and raise both legs you slowly roll the vertex and spine of the floor raising the trunk to a vertical position the elbows should be about shoulder width apart gently push the chest forward so that it presses firmly against the chin release your hands and place the arms on the floor beside the body with the Palms down slowly lower the to so the B and the legs relax in shasana [Music] line on your back with feet together place your arms beside the body with the Palms facing down using your arms for support inhale and raise both legs keeping them straight and together sweep your legs in the ark over your head till your toes touch the floor relax and hold the final pose for as long as it's [Music] comfortable exhaling lower your legs and go back to the starting position [Music] lie on your back with feet together and handing underneath your hips inhaling arch your chest up and rest your crown on the ground hold the posture for around 10 seconds [Music] [Applause] line your back with legs straight fold your legs and bring your knees close to your chest wrap your arms around your legs and draw them as close as possible bend your neck and try to touch your knees with your forehead maintain the posture for a few seconds [Music] bring down your head and neck to the floor and release arms from the knees strengthen your legs and return to the starting [Music] position line on your back with arms away from your body Palms facing upwards feet should be slightly apart head and spine should be in straight line relax the whole body and be aware of your breath