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5 Yoga Practices for Beginners

Updated: Jan 12, 2022

Parivrtta Sukhasana

SEATED SPINAL TWIST


Instructions:

  1. Sit in sukhasana or a simple crossed leg position.

  2. Inhale and raise the left arm.

  3. Exhale, place the left hand on the right knee, and the right hand on the hip for support.

  4. Inhale and return to the center facing forward.

  5. Repeat on the other side.

Contraindications: Severe neck or back injuries

Parivrtta Sukhasana

Supta Parivrtta Sukhasana

HAMSTRING STRETCH WITH BELT


Instructions:

  1. Lying on the back, raise the left leg and place the center of a belt or towel around the arch of the left foot.

  2. Keeping the right leg on the floor, raise the left leg toward the ceiling as high as you comfortably can.

  3. Hold for 5 breaths.

  4. Repeat on the other side.

Contraindications: Knee injuries, ligament injuries (leg)

Supta Parivrtta Sukhasana

Sarpasana

SNAKE POSE


Instructions:

  1. Lie flat on the stomach with the legs straight and the feet together.

  2. Interlace the fingers behind the back and place the chin on the ground.

  3. Inhale and raise the chest, keeping the gaze straight ahead.

  4. Imagine the hands are being pulled from behind.

  5. Stay here and breathe.

  6. Hold this for as long as you are comfortable, even if it’s for just a few seconds.

  7. Come down, take a few breaths and come up again.

Sarpasana

Ardha Uttana Asana

TABLE TOP POSE


Instructions:

  1. Standing with the feet together, inhale and raise the arms above the head.

  2. Exhale and bend at the waist, extending the arms straight out.

  3. The body should form a 90-degree angle.

  4. Stay here and breathe.

Contraindications: Spinal injuries

Ardha Uttana Asana

Shavasana

CORPSE POSE


Instructions:

  1. Lie flat on the back with arms relaxed on either side of the body, palms facing upward.

  2. The legs should be sprawled outward and the feet apart.

  3. The head and neck should be aligned.

  4. Inhale and exhale and relax the entire body.

  5. To further deepen the relaxation, actively contract and relax different parts of the body.

  6. Contract the muscles in the feet, and relax. Contract the calves and thighs, and relax. Contract the pelvic muscles, the buttocks, and relax. Clench the fists, contract the arms, and relax. Contract, contract, contract, and relax. Contract the back, the neck, the shoulders, and relax. Lift the head off the ground, and relax. Contract, contract, contract, and relax. Contract the muscles in the face, and relax. Contract the entire body. Contract, contract, contract, and relax. Recite this mentally.

  7. Inhale and exhale deeply, counting backward from 10 gradually down to 1

Contraindications: Back injury (bend the knees as in the Butterfly Pose to ease any pressure on the spine). Pregnancy (raise the head and chest with

Shavasana

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