14 Basic YOGA POSES FOR BEGINNERS At Home

Sit with your legs stretched out , bend the right knee and place it on the left side .

Repeat the same step with the outer left .

Make sure that the so 10 ft point upward and the healing smooths to the ab to place your hands on your knees , close your eyes and relax .

Come onto the floor on your hands and knees , inhale while raising the head and repressing the spine so that the back becomes fun .

Exhale while lowering the head , stretching the spine upwards and pulling the buttons .

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 .

Repeated 5 to 10 drums , stand straight , fold your left leg and place the sole of your foot along with your inner thigh .

Inhale and raise your arms up , keeping your palms together .

Hold the posture for about 10 seconds and exhaling , lower your arms and your leg back to the start position .

Now repeat the same with the other side .

Sit in a out and stand on the knees with hands close to your tires .

Stretch your arms up , lean backward and slowly reaching the hills with your hands , push the hips forward and bend the hand and spine backward as hard as possible .

Remained the final teacher for as long as his team return to the starting position by slowly releasing the hands from the hand one at a time .

It's important that this ana is followed by a forward pending arsenal .

Like Shahan Kana sit with the legs outstretching slowly bend forward and try to grasp your big toes with your fingers .

Try to touch your knees with the forehead .

Hold a position for as long as it's comfortable .

You can ask your instructor to help you with this Arsen sit with the legs stretched out , bend the left leg , place your foot close to your hand , bend the right leg and bring the foot behind the left knee .

Inhaling place your left arm over the right knee , rotate your torso , place your hand next to your left thigh .

Look over to your right shoulder .

Hold the to for a few seconds , reverse the movements to come out of the posture and repeat on the other side like that in your stomach , arms to the side of your shoulders , you slowly raise your hand and straighten your elbows .

The arms may or may not be straight , hold the position for a few seconds slowly release the upper back by bending the arms , lower the navel chest , shoulders and finally the forehead to the life 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 comfortable .

Exhaling .

Return to the original position , support yourself and your elbows , raise your legs up to 4 to 5 degrees to stretch your arms out towards your knees .

Hold it for a few seconds and lower your legs , hands and head line your back with feet together .

Using your arms for spot inhale , erase both legs and slowly roll the vertex and spine of the floor .

Raising the trunk to a vertical position .

The elbows should be about shoulder with a part 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 .

You slowly lower the torso , the buttocks and the legs relax and lie on your back with feet together , place your arms inside the body with the arms facing down , using your arms for support to help raise both legs , keeping them straight up together .

Swipe your legs in the arc over your head till your toes touch the floor .

Relax and hold the final pose for as long as it's co table exhaling , lower your legs and go back to the start , lie on your back with feet together and handy underneath your hips .

Inhaling arch your chest up and dress your crown on the ground .

Hold the poster for around 10 seconds , lie on 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 potion for a few seconds .

Break down your head and neck to the floor and release arms from the knees .

Strengthen your legs and return to the starting position .

Lie on your back with arms away from your body .

Pounds facing upwards .

It should be slightly apart .

Head and spine should mean a straight line , relax the whole body and be aware of the breath .