Yoga is something you can do at any time in almost any place. You don’t have to be an expert to do any of these poses. They are mostly designed for people of any skill set when it comes to yoga. Try Yoga poses one at a time, holding each for 30 seconds. Go through the entire sequence twice; for moves that are one-sided, do one side the first time through and the other side the second time through.
This workout plan is easy to follow and will tone your body in no time. All you need is a yoga mat and some free time.
1. Downward Facing Dog
Downward facing dog should always be done either before or after any yoga sequence you do. With this pose, you will be able to stretch the entire back side of your body, from the top of your neck all the through to the bottom of your heels.
Next, to child’s pose, downward facing dog is probably the most popular pose practiced in yoga. It’s simple so it should be no problem for everyone to perfect in a short amount of time.
The muscles engaged by doing this pose will prepare your body for almost every other pose that you will be doing.
2. Cobra Pose
Cobra pose will get your body prepared for more advanced poses that’ll give you a deep lower back stretch along with stretching your hip flexors.
You are supposed to keep your hips glued to the ground for this pose and push yourself up as far as you can. For beginners, this is probably going to be somewhat difficult because you’re going to feel as though you aren’t off the ground at all.
This is to be expected. As time goes on, you’ll be able to get further off the ground because your flexibility should be steadily increasing.
3. Child’s Pose
Something every person wanting to do yoga should learn on their first day. Child’s pose is basically the go-to resting position for all yoga routines.
Not only is this pose great to compose yourself, it helps you open up your back and your hips. When you aren’t really feeling any other poses, child’s pose is a great one to do instead.
Yes, the main focus will be on your lower back, but you’ll be stretching your shoulders and chest as well. When you are able to stretch all of these areas at once, you are releasing tension that may be stored from all over your body.
4. Corpse Pose
The corpse pose is something you should do at the end of every yoga workout. It brings everything full circle.
Lie on your back and close your eyes. In order to relax and open your body fully, extend your arms a few inches away from the body, with the palms facing up. Put about 15 to 20 inches between your heels, allowing your feet to fall open with the toes pointing out. Actively shrug your shoulder blades down toward your hips. Lengthen through the spine as much as possible, relaxing your lower back toward the floor.
After you’ve found a comfortable position, stay here for as long as you want, around 10 minutes or more, if your schedule allows for it. If you’re short on time, remain in Corpse Pose at least until your heart rate slows down and your breath returns to its natural soothing rhythm.
5. Four-Limbed Staff Pose
Doing this pose will lead to you having much better balance. If you are wanting to eventually work towards doing handstands and other variations of that, this is something you really need to do all the time.
Balance starts with your core. So, the stronger your core, the better your balance will be. You obviously have to build strength in other areas of your body as well. This pose does just that. You will be gaining strength in your arms, but surprisingly, you’ll be gaining strength in your legs as well.
The four-limbed staff pose builds strength all over your body. A benefit that can’t be overlooked.
• Adds strength and muscle tone to the arms, back, and chest
• Enhances the body’s core strength
• Builds flexibility in the wrists
• Improves posture
• Boosts full-body circulation
• Increases stamina