Yoga Guide for Beginners

[1] Cat Cow

Stretches and strengthens the spine and neck, improves posture and balance, helps relieve stress and clams the mind.

[2] Downward Dog

Strengthens the muscles in the arms, shoulders and upper back, elongates the spine and also strengthens the hands, wrists and fingers.

[3] Bhujangasana

Stretches and strengthens the muscles in the chest, shoulders and abdominal area, improves flexibility, reduces stiffness in the lower back and helps to sooth sciatica pain.

[4] Malasana

Helps open up the hips, stretches the inner thighs and the lower body, tones the belly and relive tension from the thigh and neck area.

[5] Spine twist on back

This Yoga pose gently rotates the spine and stretches the back muscles improving spinal mobility and helps alleviate upper back and neck pain.

[6] Balasana

Kneel, sit back on your heels, and fold forward, reaching your arms out in front. This restful pose provides a gentle stretch for the back and helps release tension.

[7] Vrikshasana

Shift your weight to one foot, bringing the sole of the other foot to your inner thigh or calf. Find your balance and place your palms together in front of your chest. Tree pose improves concentration and balance.

[8] Paschimottanasana 

Sit with legs extended, hinge at your hips, and reach for your toes. This stretch targets the spine and hamstrings, promoting flexibility over time.

[9] Virabhadrasana II

Open your hips and shoulders to the side, extending your arms parallel to the floor. This asana strengthens the legs and enhances focus, preparing you for more advanced poses.

[10] Virabhadrasana I

Step one foot back, keeping the front knee bent. Extend your arms overhead, palms facing each other. Warrior I builds strength in the legs and opens the chest, fostering a sense of groundedness.

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