Some of the benefits of yoga are:
Sit straight on the floor with your legs in front of you. Keep your hands behind your hips on the floor with fingers pointing towards your toes. Engage your arms and lift your legs off the floor, with your thighs forming 45 degree angle from the floor and lean your back slightly. Balance your pelvic bones and raise your arms slowly and extend them in front of you. You will that you core is engaged. Hold the pose for 30 to 40 seconds and release. .
Tree pose helps to strengthen your spine and legs. To do this pose, stand straight with your arms on your sides and look straight in front of yourself. Shift the weight of your body on your left leg and raise your right foot and bring it up to your thigh. Let your right foot rest on your left thigh and raise your arms over your head and let your palms touch each other. Hold the pose for 30 seconds and release. To increase the resistance, you can hold the pose for 1 minute. In case you find it difficult in the beginning to bring your palms above your head, you can bring them in front of your chest. .
Bring your arms parallel to each other and hold your toes. Hold the pose for 20 seconds and release. .
Arch your back and make sure your knees remain above the ground level. Inhale in and hold the pose for 30 seconds and release. .
Stretch your left backward and turn your feet 45 degree angle and bring your right foot forward with your knee bent. Lower your body as you would do while doing a lunge move. Raise your arms over your head and allow the palms to touch other. Hold the pose for 10 to 20 seconds, release and repeat on the other leg. .
To do this pose, come on to your fours and breathe in. lift your spine, bring your chin on chest. Breathe out and bring your chin to look up. Hold the pose for few seconds and release. .
This pose strengthens your hamstrings and legs. This pose energises and rejuvenates your body. To do this pose, get onto your fours with your hands in line with shoulders. Keep your feet flat on the ground. Step backwards and move your hands forward and try to form a “V” with your body. Make sure your hips are higher than your heart, bend your knees and lower your head. Hold the pose for few seconds and release. .
Lie flat on the floor on your back with your arms resting on your sides. Keep your toes apart and engage your core as breathe in and breathe out. Follow this pose for 2 to 5 minutes to release the stress and energise your body. .
Stand straight on the floor with your toes touching each other and heels half an inch apart. Raise your arms over your head and clasp them together. Stretch your arms up and bend your body on your left side keeping your arms as straight as possible. Feel the stretch on your arms and abs and hold the pose for 10 to 15 seconds and repeat on the other side. .
To do this pose stand straight on the floor with your feet slightly apart and arms on your sides. Firm your thigh muscles and engage your lower abdomen. Strengthen your ankles and look up and breathe in. feel the stretch in your core, hold the pose for 10 to 15 seconds and release. .
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