Beginning Yoga Exercises

Nishahameetha

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#1
Yoga is a physical, mental and spiritual practice developed in ancient India. According to Yoga Journal magazine, about 15 million people practice yoga in America. The regular practice of yoga boosts your health, mental clarity and an overall sense of peace and well-being. Yoga involves holding certain positions (called asanas) for different lengths of time to tone your body and help prepare your mind for meditation. The following exercises will help you start practicing yoga.



 

Nishahameetha

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#2
Triangle Pose

Step 1
Stand with your feet three to four feet apart. Raise your arms parallel to the floor on both sides of your body. Turn your left foot in to the right slightly. Turn your right foot out 90 degrees to the right.

Step 2

Exhale as you extend your torso to the right side of your body right above your right leg, bending from your hip joint (not your waist). Keep your left leg straight. Rest your right hand on your right leg. Stretch your left arm up towards the ceiling.

Step 3

Turn your head to look at your left thumb. Hold the pose for 30 seconds to one minute. Then reverse your feet and repeat the triangle on the left side of your body for the same amount of time.
 

Nishahameetha

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#3
Seated Forward Bend

Step 1
Sit on the ground with your legs straight in front of you. Inhale as you lift your torso up tall, towards the ceiling. Then lean forward over your legs from your hip joints (not from your waist).

Step 2

If possible, hold onto the sides of your feet with the hands of the same side of your body. If this is not possible, hold onto your ankles or calves. Hold this pose for one to three minutes.

Step 3

To come back to a seated position, first lift your torso away from your thighs. Then inhale and lift your torso up to sit.

 

Nishahameetha

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#4
Bridge Pose

Step 1
Lie with your back on the floor. Bend your knees and place your feet on the floor, with your heels as close to your sitting bones as possible.

Step 2

Lift your buttocks and thighs until they are as close to parallel to the floor as possible. Keep your knees directly over your heels.

Step 3

Stay in this pose for 30 seconds to one minute. Exhale as you release by letting go of your ankles and allowing your spine to slowly roll onto the floor.
 

Nishahameetha

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#5
Cobra Pose

Step 1
Lie with your stomach on the ground. Stretch your legs back so that the tops of your feet are on the floor.

Step 2

Spread your fingers apart on the ground under your shoulders. Hug your elbows into your body. Press the tops of your thighs, pelvis and feet firmly into the floor. While inhaling, begin to straighten your arms to lift your head, shoulders and chest off the floor.

Step 3

Go only as far as you can while keeping your pelvis on the ground. Bring your shoulder blades closer together.

Step 4

Hold the pose for 15 to 30 seconds. Exhale as you slowly release your body back to the ground.

 

sumitra

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#7
Hi Anibhino, please practice yoga with the guidance of competent guru, by reading and seeing the postures and related CDs, videos etc you may be tempted to do the Yoga. But it is always advisable to do the Yoga with the guidance of Yoga Guru. However I will post here the pictures of various postures narrated by Nisha Hameetha.

Triangle pose
triangle-pose-group.jpg
 

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