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What’s not to love about yoga? It strengthens your body, soothes your mind and even supercharges your immune system. Anyone can practice this ancient form of exercise, regardless of age and fitness—but you should ensure that you are in good physical health to take on these poses by yourself! With this in mind, all you need is a yoga mat, some comfy clothes, space to stretch out and the motivation to master those moves. The innumerable benefits of yoga asanas in itself is enough to draw anybody to it. Feeling inspired? We have got the perfect beginner’s routine for you.
Here are some basic poses—or yoga poses—to help you become a true yogi in no time.
Child’s pose
This is the classic resting position in yoga, helping to clear your head, elongate your back and open up your hips. Begin on your hands and knees, breathe in and sit up straight. Breathe out, lean your body forward and rest your head on the mat, stretching your arms in front of you, palms facing down. Breathe deeply for one minute.
Downward facing dog
A great all-rounder that tones your core, strengthens your back and lifts your spirits. Start on your hands and knees, spread you palms out and breathe in. Look down and as you breathe out, push off from your knees to stretch your legs. Breathe deeply for one minute.
Upward facing dog
Lie on your stomach before bending arms at elbows and placing your palms on either side of your shoulders. Breathe in and push hands and feet into the floor while lifting the rest of your body slightly off the floor. Breathe out and straighten arms, pulling your body and legs forward.
Triangle
This standing posture will help to open up your lungs and tone up your whole physique. Stand with your feet wide apart, but comfortably so. Reach out with both your arms to the sides at shoulder length. Turn your right foot out at 90 degrees and lean over your right leg as you place your right hand down on your ankle, shin or knee. Left your left arm up to the ceiling, look up at it and hold for 5 – 8 breaths. Revert to normal standing position and repeat on the opposite side. Turn your right foot out 90 degrees and your left toes in about 45 degrees.
Tree
This position compels you to concentrate on your internal and external balance—no wandering eyes or thoughts if you keep the pose! Starting with feet together, place your right foot on your inner left upper thigh. Put your hands together in prayer and find a spot you can fix your gaze on for 8 – 10 breathes, then switch sides. Do not lean in to the standing leg and keep working those abdominal muscles.
Legs up wall
This does exactly what it says on the tin and is a relaxing yet refreshing way to finish your routine. Sit sideways as close as possible next to a free wall and swing your legs upwards so your torso is lying at a 90-degree angle to your legs up against the wall. Breathe deeply for a few minutes.
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