How to Do Yoga
First Before We Begin a Lesson you Will Need The Following
A Yoga Mat
A Clear Area With Lots of Room
Here is Some Simple Ones you Can Do
Lie down on your stomach with your legs and feet touching each other. Your palms should be planted
on the floor below your shoulders with your fingers facing outwards.
Start inhaling and lift the upper body by gradually lifting the
head first followed by the chest.
Remember to keep your shoulders down. Your pelvis and thighs should never leave the yoga mat.
Breathe normally and hold your pose for about twenty five seconds. As you breathe, make sure that
it is in even breaths all the way through your nose. Then go back to your starting location and repeat if desired.
Ab Strengthening Posture
Stand up and hold your arms out in front of you with the palms facing down.
Bend your knees and squat Act like you are sitting in a chair. Your center of balance should be above your heels your heels should touch the ground. Keep your legs in that position
and take care not to move your hips lower than the level of your knees.
Reach forward and focus your eyes straight ahead while breathing through your nose. Hold this
posture for about twenty seconds, and then slowly go back to a standing position without altering the position of your
arms. Once you are at the starting position you can relax your arms.
Wind Relieving Posture
Lie down on your back. As you breathe in, drag your right knee near
to your chest, keeping your left leg on the ground so it is straight.
Push your shoulders and the back-side of your neck into the ground while at the same
time holding your knee. Breathe and hold this position for just ten seconds. While you are reading this you might think this
is short, but when you are performing this yoga posture it will seem a lot longer.
Repeat the first two steps with the other leg. Follow this up by hugging both of your knees to your
chest for another ten seconds to finish the set. Keep repeating this set as long as you wish.
Upward Boat Posture
Sit on the floor. Bend your knees and place your feet flat on the floor.
Breathe in, bend back and raise your heels off the ground while simultaneously straightening your legs
as much as possible.
Extend your arms, keeping your palms facing downward. If you have
trouble, you can put your hands under your knees for support. This is a difficult yoga posture to perform and takes practice.
Hold the pose for thirty seconds. Try to keep
your back as straight as possible, making sure your abs are doing all the work.
