| Here are some basic yoga exercises that can easily | | | | sure the palms are touching each other. Next, press |
| be executed at home anytime. | | | | the knee back preventing any hip movement. Keep |
| These exercises are so simple. People can | | | | the position for another 30 seconds before switching |
| conveniently perform them whenever they have time. | | | | sides. Make sure the procedure is repeated two to |
| FROG STAND | | | | three times. |
| 1. Lowly squat. Place the hands on the below ground, | | | | YOGI HURDLER'S STRETCH |
| resting the triceps on top of the kneecaps. Then, tip | | | | 1. To start up, sit comfortably on the floor. Then, pull the |
| forward, and lift the feet from the ground and into | | | | left heel into the groin area. Be sure the right leg is |
| position similar to a balanced frog stand. Keep the | | | | extended to the front. Reach out and then grab the |
| position for 30 seconds. | | | | toes to as as far as can be done, bend at the waist |
| 2. Extend a leg in back, keeping it diagonally relative to | | | | an at the same time keep the back straight. Hold to |
| the floor, at the same time elongating the neck to | | | | the position for 30 seconds. After, repeat on the other |
| maintain balance. | | | | leg. |
| 3. Straighten the elbows, lift the legs, tip forward, then | | | | 2. Put both hand on the toes, and then revolve the |
| try to press up slowly into a handstand. | | | | trunk sideways forming a "window" using the arms. |
| These exercise strengthen the whole shoulder girdle. | | | | This will provide a good overall physical warm-up. |
| These also help build up core muscles and enhance | | | | Then, stretch the hamstrings, the calves, the obliques |
| the body's overall stamina. | | | | and the upper back. Make sure the abs and the |
| 100's | | | | internal organs are contracted during the process. |
| Lie down, face up. Bring legs up, make sure you keep | | | | Release the stress on the hips and then on the lower |
| them straight. Make sure the legs are also together. | | | | back. |
| Lift the head and the shoulders off the floor, pull in the | | | | WARRIOR LUNGE |
| abs, then bring the hands next to the thighs. | | | | 1. Stand with the legs forming a scissor-like position |
| Next, lower the legs to as much as you could and at | | | | widely apart as in a classic lunge. Bend the front leg at |
| the same time keep the back on the floor then press | | | | knee and then point the toes forward. After that, |
| hands up and then down. Count with each press. | | | | straighten the rear leg and then push it back as far as |
| Afterwards, inhale for about five counts, then exhale | | | | possible. The toes should be pointed sideways. |
| for another five counts. Repeat until 100 is hit, then | | | | Afterwards, lift the arms high above the head. At the |
| lower the legs again halfway through. | | | | same time, let the lower body sink, gradually bending |
| Tree Pose | | | | the knee to a right-angle or 90-degree angle. Stick to |
| To start, stand with both feet planted, the arms at the | | | | the position for about 30 seconds, and switch to the |
| sides and body in a proper alignment (make sure the | | | | other leg afterwards. |
| ears are over the shoulders, then the shoulders are | | | | 2. Maintaining a 90-degree or right-angled knee bend. |
| over the hips, and finally the hips are over the ankles). | | | | Then, hold the arms almost parallel to ground, an arm |
| Next, inhale and then bend the right leg. Then, pull the | | | | forward. the other one backward. Twist the torso |
| heel up to the point that it rests on the inside of your | | | | after 30 seconds. This exercise works the glutes and |
| left thigh. After, get the balance and hold on to this | | | | the quads, as well as stretches the hip flexors and lats. |
| position, slowly pushing the arms overhead, making | | | | |