Diy Yoga for beginners

Why Do It Yourself  Yoga Poses? 

It is nice to strike some familiar chords with Yoga poses- before to begin attending regular Yoga classes. Roll out the mat and get started. 

Diy Yoga for beginners

Adho Mukha Svanasana

Start on hands and knees, with hands stacked under shoulders.Knees under the hips while hands are spread wide,Index finger and thumb pressed into mat. 

Hold on for 5–10 breaths.

Diy Yoga for beginners

Tadasana

Stand with toes together and heels slightly apart.Spread the toes and place weight evenly through both feet, engage the core and tuck hips under a bit so that  tailbone points down toward the floor. Relax the shoulders and roll them back and down.

Diy Yoga for beginners

Utthita Ashwa Sanchalanasana

Take a big step forward with left foot to start in a staggered stance,feet almost mat-length apart.Bend front knee and keep back leg straight and heel lifted off the floor. Try bending front leg so that thigh is parallel to floor. Square hips toward  front

Diy Yoga for beginners

Virabhadrasana

Take a big step forward with left foot to start in a staggered stance. Extend arms parallel to floor. Bend left knee at a 90-degree angle with thigh parallel to  floor, while keeping right leg straight.

Diy Yoga for beginners

Trikonasana

Straighten front leg and reach forward with  left hand towards ground.Tilt torso forward and rotate open to right side.

Rotate arms to 6 & 12 o’clock. Rest left hand on shin, or the floor if possible, and extend  top arm fingers toward ceiling.

Hold for 5–10 breaths.Switch the sides.

Diy Yoga for beginners

Kumbhakasana

Start on all fours, knees under hips and hands flat on floor directly underneath shoulders.Lift knees off the floor and extend legs out behind. 

Be on toes and hands.Keep palms flat on floor, hands shoulder-width apart, shoulders stacked directly above wrists, and core engaged while neck and spine is held in a neutral position by looking down at the top of  mat.

Hold this position for 3-5 breaths

Diy Yoga for beginners

Chaturanga Dandasana

Start in plank pose with palms flat on floor, hands shoulder-width apart. Shoulders stacked directly above wrists, legs extended, and core engaged.

Slowly lower down to a low plank by bending elbows, keeping them tucked in close to the side of body, until positioned at 90-degrees.

Hold for 1 breath.

Diy Yoga for beginners

Urdhva Mukha Svanasana

From Chaturanga pose, drop hips down to the floor and flip toes over so the tops of feet touch the floor.

Tighten the core and straighten arms to push chest up. Pull shoulders back, squeeze shoulder blades, and tilt  head toward the ceiling, to open up chest.

 Hold for 1 breath.

Diy Yoga for beginners

Vrksasana

Start in mountain pose with toes together and heels slightly apart.Bring right foot to inner thigh of left leg. Squeeze the foot and inner thigh together while the knee of right leg should be turned out and right thigh facing down toward the ground at a 45-degree angle.

Balance and lift hands to prayer position in front of chest , or up overhead. Keep gaze focused on a fixed point.

Hold for 5–10 breaths. Switch sides.

Diy Yoga for beginners

Natarajasana

Stand tall with feet together.Bend left knee and bring left foot toward glutes. Grab onto inner arch of  left foot with left hand.Lift foot toward the ceiling. Simultaneously, reach right arm forward and up toward the ceiling.

Actively press down into floor with entire right foot while opening up chest and pulling lifted leg up.

Hold on one side for 5-10 breaths.Switch sides.

Diy Yoga for beginners

Ardha Kapotasana

From downward-facing dog, extend left leg high.Bring leg underneath body and place it in front with shin parallel to top of mat while right leg is extended straight behind.

Keep left foot flexed and right hip as close to mat as possible. If it lifts off the floor, bring left foot in a little closer to body. Stay upright for three breaths.

Fold over and rest the head on ground for 5–10 breaths. Repeat on other leg.

Diy Yoga for beginners

Paschimottanasana

Sit on the floor with  legs extended in front . Flex the feet. Sit up tall with a straight back.Bending from hips and keeping flat back, fold the upper body over lower body.

Grab onto the outside of each foot, or ankles or shins. Release neck and let  head hang heavy.

Hold for 5–10 breaths.

Diy Yoga for beginners

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