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