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1. Child’s Pose
Kneel, then take your knees wide and large toes to touch.
Walk your hands forward until your forehand rests softly on the floor.
Exercise deep, steady inhales and exhales for about 3-5 breaths as you let go of distraction and pay attention on your yoga practice.
2. Tabletop
Increase from child’s pose to tabletop, with your shoulders piled over wrists and your buttocks stacked over knees.
Place equal weight through your palms and knees, relax your feet, engage your abdominal muscles and lengthen your spine.
Gaze is down in between your palms.
(Hint: if this disturbs your knees, put a towel or wrapped up border of a yoga mat beneath your knees to get more support)
3. Cat Pose
Press into your palms or hands to round your upper back, as if a string were pulling the middle of your back to the ceiling.
Drop your head and close your chin with the chest, move your stomach towards the spine.
4. Cow Pose
Reduce your belly and lift your torso or chest.
Stay grounded throughout your hands as you extend your shoulders. Lift your gaze to appear up or forward, and hollow out your lower spine.
Reduce your shoulders away from ears.
Alternate between cow and cat two or three times.
5. Downward Facing Dog
Move your hands an inch or two forward, bend your toes downward and raise your hips downward toward the dog.
Your feet may bend slightly, but move your heel toward the floor.
Press all of your fingers, especially under the space between your thumb and first finger, and through your arms while raising your hips up and back.
Stay for 3-5 breaths.
6. Forward Fold
Slowly move your feet towards your hands, and keep them shoulder-width apart.
Bend a little through your knees, lower your head towards the ground, reach the belly thighs, and lean your hands down.
Give your upper body a rest. Try to move your neck, to find out what it feels like to bend or straighten your knees while accepting stiffness or tension in any part of your body.
Hold for a few breaths.
7. Halfway Lift
On an inhale, then put hands in your shins and lift your shoulders to be consistent with your hips.
Breathe here, as your own body creates a ideal angle. Engage your heart and open your torso forward. Look right down to lengthen the back of your neck, and keep your neck safe.
Exhale to forward fold, and replicate.
8. Tadasana
Swoop up your arms into the sky, standing tall.
Keep equivalent weight through both your toes, with powerful legs and an energetic heart.
Soften your shoulders away from the ears and stretch up your palms as your palms face one another.
Your own body is just one long field of energy: mind shoulders over heels.
Breath for 3-5 counts, shut your eyes and place a goal for your own day.
9. Side Stretch
Exhale to move to one side of your body, keeping the weight equal through your feet.
Return to the center, then stretch to the other side. Attach your abdomen to protect your low back.
Go too far just to keep your breath easy, and avoid getting crunchy on both sides of your body.
Repeat two more times, for a total of three stretches on each side of your body.
10. Mini Backbend
Come back into tadasana to get a mini-backbend: flex your elbows to both sides of your system in shoulder-height, like a goalpost, and then raise your chest and chin upward.
Maintain the front of your body, quadriceps and heart powerful.
Draw your shoulders down your spine as you start your heart toward the ceiling.
Stay for a breath, then rise back up to position.
Yoga is good for health
Most men and women consider Yoga as a tool which will help calm the brain, but there’s more to it than you believe. If done with discipline and dedication, yoga can help you lose weight and remain fit. Although it’s correct that compared to high intensity workouts, yoga burns off lesser calories but a number of the yoga courses, when done in a medium to high speed, can make you sweat like no other exercise.
Together with lose weight, yoga also helps relieve stress, which can be among the chief reasons for weight gain. When practiced regularly, it leaves you feeling relaxed, fresh and concentrated. Yoga brings your head, breath and body instability, thus removing stress from your daily life.
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