Yoga does not have to be difficult. When you get out of bed this morning and stretch your arms out over your head, you are already doing a yoga pose. Yoga introduces stretching thinking to focus on your alignment with how positions feel in your body.
Many basic yoga poses feel very familiar. Our bodies bend and wrap naturally into shapes. With discernment and discerning breathing, you can create a sequence like the one that is not organic in the way your body moves. This yoga series of 10 looks easy, but it will stretch and strengthen your major muscle groups.
These are some simple yoga for stretch and strength.
1. Mountain Pose (Tadasana)
On the mountain standings there is a lot going on, or it can be seen as just standing. The heels are centered on the ground, the muscles of the legs are involved, the bones are placed with the shoulders directly above the waist, the shoulder blades go down, and the crown of the head rises. Don’t forget to breathe.
2. Raised Arms Pose (Urdhva Hastansana)
Insert and bring your arms up and over your head. Raising your arms in height is your morning routine, but focus on keeping the good posture you have established in the pose pose. Stay focused on the heels and keep your shoulders away from your ears at the same time as you reach your hands. Your view can reach the hands, which can be shoulder-width apart or palms touch.
3. Front Bend (Uttanasana)
Exhale and bend your legs forward. If the muscles feel stiff at first, bend your knees so that you can relax your spine. Let the head hang loose. Keep the legs bent gently with the hip-wide outside outside for better stability (you can straighten the legs, but not necessarily). You can hold the elbows crossed with opposite hands while gently swinging to the side.
4. Garland Pose (Malasana)
Move your feet to the edge of your bed and bend your knees, into the center. Toes can be removed if necessary. If your heels don’t reach the floor, you can sit on two fitted blocks. This transformation makes the area accessible to more people.
This is a natural position in children, but it loses its ability as an adult. It is good for the buttocks and fights the effects of too much seating and riding in cars. It is also very useful if you like farming.
From the hips, back to the front barn with the legs bent and the feet below your hips. When you are ready, move your left leg behind your bed and bend your right knee to get a deep lunge. Try to bring your bent knee directly over your ankle so that your right thigh is parallel to the floor. Feel free to put your hands on the blocks to bring them down to you.
Keep your left leg straight and strong with your heel reaching backwards. If this is too big, you can put your left knee in the courts instead. Take a deep breath five times before resting your left foot in front of your bed near the right. Then repeat the lunge with the left foot forward and the right leg back.
After your second bed, step left foot to the back of the cat. The feet should be divided by the width of the hip. Hips should be about shoulder size. This is an old push-up preparation. Sit here and breathe five times while making sure your hips do not fall too low or too high.
If your elbows are often hyperextend, fasten them with a micro. Bring your knees down if necessary. After five breaths, release your knees to the frame and return to sit on your heels, relaxing for a moment.
7. Staff (Dandasana)
After holding your breath, turn your legs around so that they are stretched in front of you. Staff pose is a living space equal to a pose pose, because it seems very simple but there is a lot going on.
The legs stay strong and the feet flex. The shoulders hold the waist so that the spine is long and straight. The arms may be straight or slightly bent.
8. Sitting Forward Bend (Paschimottanasana)
In the groin, bring your torso over your legs in a forward bend. Let the humble bend at the knees keep this look simple and controllable.Work with your breath, widen the spine in each breath and deepen your main fold in each exit. Keep breathing five times, keeping your feet bent.
9. Go to Knee Pose ( Sirsasana)
Go back to sit and bend your left leg, bringing only the left foot inside your right thigh. Use the same process described above to deepen your posture. After five breaths, sit down and change legs.
10. Happy Child (Ananda Balasana)
Lie on your back and bend your knees at your chest. Bend your knees and bring your legs to a 90-degree angle. Flex your feet and hold them out as you pull your knees down toward your armpits. This is a child’s joy.
Roll next to the other side of your sacrum if it feels right. After five breaths, stretch your legs down and relax.1.
Conclusion: Yoga for stretch,regular yoga practice may increase the flexibility and balance as well as whole body measures, therefore, may enhance athletic performances that require these characteristics.
Also Read: Yoga the Benefits of Practicing Yoga!