Practise Yoga At Home : 8 Steps

Edited by Rubab, Charmed, Maureen D., Eng and 4 others

Yoga is basically a set of exercises used to relax your body muscles and your mind, and after yoga, you should feel energized to work again. Yoga was used by Indians a long time ago, and these stretching exercises are can help you after heavy work or after a lot of stress work. In today's world, most people have lots of work to do, and it can make you tired and take a toll on you. If you need help getting energized again so you can do even more work, you can do yoga when you feel tired and after yoga to make you feel good and healthy again. This article will give you simple steps on how to do yoga in your daily life or at home.

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Basic steps

  1. 1
    To stand in the tadasana position, keep your face forward then take a deep breath.
    As you exhale, slowly tilt your head to the left and your ear toward your shoulder. As you breathe again, raise your back in the center and tilt to the right upon exhale. Repeat six times to each side, and concentrate on keeping these movements fluid and even. Sudden jerks could prove very painful. Now lower your chin to your chest upon exhale, raising it to the forward position on the inhale. Repeat three times, then lower your head backward again as you breathe out. Then return to the upright position upon inhale. Try not to bend your head so far back that you squeeze your neck muscles.
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  2. 2
    Now lift both your shoulders up and back in a gentle backward rotation, as if you were executing a small circle in the air.
    Try to keep these circles as perfect as possible. Do this five times, then repeat this exercise in a forward motion again five times. Both steps 1 and 2 are great little exercises for releasing neck and shoulder tension throughout the day. These are especially helpful for someone who works on a desktop computer, Laptop or typewriter, who are particularly prone to neck and shoulder issues.
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  3. 3
    Remain standing in a straight position and raise your hands up above your head.
    Keep your arms parallel and intertwine your fingers so that your hands form a bridge. Still facing forward, stretch your arms fully while keeping your feet flat on the ground. This will give your spine a good stretch.
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  4. 4
    Now return your left arm to your side, resting it palm downward on the side of your left thigh, while keeping your right arm raised.
    Keep your hips and chest facing forward, so that you feel flat. Now do a stretch to the right, leading with your raised left arm. Repeat three times on each side.
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  5. 5
    Allow your arms to hang loosely by your sides and swing gently to the left and then to the right.
    In one slow movement, keep your hips facing forward and your feet flat, but allow your shoulders and head to move with the swing. Repeat three times.
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  6. 6
    Now, for a good back stretch, fold your arms behind your back, holding each elbow with the opposite hand.
    If it is too much of a strain, place both hands on the small of your back. Holding firmly with your hands, tuck in your buttock, push your hips out, and your head and shoulders, so your body forms a backward curve. Your weight should be centered on your heels. At first you may find it uncomfortable or precarious, in which case you may want to hold a chair to steady yourself. However, do not transfer any of your weight from the heels, as you may topple over backwards.
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  7. 7
    For a forward stretch, keep your arms folded behind you or resting on the small of your back and lean forward toward the ground.
    Bend from the hips, keeping your back straight and your chin forward until your torso forms a right angle with your legs. If you need the chair for balance, keep your hands on your back and gently step backwards until your back is straight. Stop the instant that it becomes a strain, even if you feel that you have barely altered your position from the upright. Even the tiniest stretch is a step in the right direction.
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  8. 8
    Now do a position to stretch the legs.
    This exercise often requires the support of a chair, which should be positioned by your right side. Facing forward raise your right arm or hold the chair back and bend your left leg so that your heel reaches your buttock. Grip your ankle with your left hand and hold. Hold for a short period or until it becomes uncomfortable, then repeat for the opposite leg. Repeat step 3, and then give your legs and arms a gentle shake.
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Three levels -- beginner, intermediate and advanced moves

The following are some of the common poses of yoga for beginners, intermediate and advanced. Make yourself familiar with these poses to be able to advance through yoga class styles.

Yoga moves for beginners

Yoga beginner.JPG

Beginners' yoga poses get the body ready for resilience and basic vigor. It's like a warm-up, and it takes some time to master these poses. But practice makes perfect, doesn't it? Check out the challenging poses for beginners below.

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  1. 1
    Seated - This beginner pose is calming, grounding and relaxing.
    It allows the deepest muscles in our body to twist and open.
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  2. 2
    Standing - This pose is best for maintaining focus, balance and vigor.
    It is an energetic pose that provides shaping the body.
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  3. 3
    Arm balances - This pose is best in providing body strength, power and concentration.
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  4. 4
    Back bend - spine and chest extensions give help position bring tenacity to the body.
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  5. 5
    Inversion - Blood circulation is promoted by this position.
    It's good for focus and balance as well.
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  6. 6
    Core poses - These positions tone the tummy muscles and get you bikini ready for the summer!
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  7. 7
    Weight loss poses - These help to keep those unwanted pounds at bay.
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  8. 8
    Restorative poses - These poses provide deep relaxation and make us more aware of breathing and its importance.
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  9. 9
    Back pain poses - These promote back pain alleviation for stress, acute injuries and long term back problems.
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Intermediate poses

Yoga intermediate.JPG

These poses require greater vigor, balance and resilience of the body and hence, are more difficult to do. Some people may find the poses impossible, but for some, they can be easily done. It is all about an individual's flexibility.

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  1. 1
    Open season - This pose gets rid of the body's stress and rigidity, and promotes cleansing.
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  2. 2
    Well-Grounded - This pose keeps the body's strengths no matter what.
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  3. 3
    Poise in action - This is a strength builder, and helps you gain confidence as you advance to more difficult poses.
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  4. 4
    Standing hip-opener - This particular pose will get your body energized.
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  5. 5
    Get into your groove - Doing this pose will make you feel grounded as you perform it.
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  6. 6
    Up and away - This helps your body for the arm balances, makes them easier to do.
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  7. 7
    Moonshine - This position will help with your inner glow, and help you to flow very gently.
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  8. 8
    Seated and floor-based flow - You can feel gentle flow of energy through your lower body parts.
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  9. 9
    Standing and back bending sequence - This pose gets your lower back and hips extended and lets the energy flow freely.
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  10. 10
    Hip openers and twists, and standing vinyasa flow - These poses have the same purpose as standing and back bending sequence.
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  11. 11
    Bakasana - This is a very challenging arm balance.
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  12. 12
    Hip release - This provides relief of stress around the hip area.
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  13. 13
    Fun flow practice - This makes the body feel energized and warm, thus relaxing it.
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  14. 14
    Core focus - As the name suggests, it provides strength at the center of the body.
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  15. 15
    Heart wide open - You will need flexible and strong arms to do this position.
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  16. 16
    Side crane - This helps you twist your way to becoming prepared for challenging arm balances.
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  17. 17
    Hip enough - This helps improve the alignment of hips and the whole body.
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  18. 18
    Summer break - This pose keeps the body toned and strong.
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  19. 19
    Inversion essentials - This pose helps strengthen the center of the body's build.
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  20. 20
    Twist and detox - this pose detoxifies the body and aids in digestion.
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Advanced poses

Advance yoga.JPG
  1. 1
    Bird of paradise - This pose is said to help a scattered mind, and provide more focus.
    The body parts that will benefit the most are lower extremities, groin, hips, chest, and shoulders, and it helps lengthen the spine too.
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  2. 2
    Crow - this provides concentration, and the shoulders, arms, upper back and abs are strengthened from this pose.
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  3. 3
    Dancer - This provides help for body's poor balance, and helps the hip flexors, groin, legs, ankles, shoulders and chest get stronger.
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  4. 4
    Firefly - This promotes strength to arms, wrists, shoulders and the groin, and helps boost self confidence.
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  5. 5
    Forearm balance - This pose can boost the individual's self-esteem and helps physically, as it strengthens the shoulder blades, arms, center of the body, chest and upper back.
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  6. 6
    Half moon - This gets the person more focused and confident in himself or herself.
    The body parts that are strengthened and improved include the hips, hamstrings, legs and inner thighs.
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  7. 7
    Handstand - This challenging pose helps improve hormonal imbalances and depression.
    The parts of the body that benefit the most are the core, shoulders, legs, abs and spine.
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  8. 8
    Headstand - This pose benefits the arms, legs, core and spine, and it helps improve breathing difficulty, aids digestion and boosts energy.
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  9. 9
    Headstand, tripod variation - This pose relieves fatigue, and gets the arms and core stronger and flexible.
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  10. 10
    Monkey - This pose improves sciatica, and makes the hips and legs stronger.
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  11. 11
    Forearm balance - This helps in dealing with anxiety and boosts self confidence, and it strengthens the arms, core, shoulders and upper back.
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  12. 12
    One-Legged king pigeon - This helps in improving poor posture, and stretches outer thighs, groin, hips, neck, shoulders, and keeps the spine resilient.
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  13. 13
    Peacock - This helps relieve the body from stress, anxiety and depression, and provides upper body strength, especially to the neck and shoulders.
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  14. 14
    Pendant pendant - This pose relieves drowsiness and aids the body's digestion process.
    The upper back, arms and abs also benefit from this position.
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  15. 15
    Revolved big toe hold - This helps to improve diarrhea, gas and digestion, it strengthens the outer hips, legs, ankles, hamstrings, and it provides resilience to the spine.
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Why Should a Person Turn to Yoga?

Yoga exists for more than 5,000 years. Millions of people are experiencing its health benefits. Yoga perform out can hardly be known as a pattern.

Most Westernized yoga sessions focus on studying actual pose or Asanas. The classes concentrate on respiration and relaxation strategies. Some yoga sessions are simply for leisure, but the exercises can enhance the individual's system. Choosing yoga provides the biggest health benefits by helping one to improve his versatility, sturdiness, and stability.

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Things to Know Before Joining the Program

Even though, for most healthy individuals yoga is an excellent nonaerobic workout, it is not without threats. Common yoga accidents happen because of overstretching and too much stress on the neck, shoulders, legs, spine, and knees. People who are suffering from severe osteoporosis, high or low blood pressure, ear problems, and issues with the spine may or may not be fit to join the yoga classes.

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  1. 1
    Seek advice from a doctor before doing yoga.
    The physician will assess the yoga exercises. Do not try studying yoga alone. Interact with an experienced trainer to understand the appropriate ways of performing the exercises. This way, one can prevent damage.
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  2. 2
    Yoga is not an alternative for health appropriate care.
    Yoga perform out provides many health benefits and may even be included as part of some therapy plans. It is still essential to cooperate with an expert, regular healthcare service and get the medicine that the person needs.
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  3. 3
    Know your boundaries and remain within them.
    Find out how extreme the yoga exercises are. Talk with the trainer and others who do that yoga. This is to have the assurance that the activity is suitable.
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  4. 4
    Go slow.
    There is no competition in yoga trainings. Discover the fundamentals and learn appropriate breathing and how to sustain stability. Do this before exerting too much effort in every session.
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  5. 5
    Warm up properly before every yoga session.
    Warm muscular tissue prevents torn ligaments. Wear appropriate clothing. In yoga, the human body should not be stiff.
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  6. 6
    Ask questions from the yoga trainer.
    The workouts should be understood properly before the person should follow the steps. Water and moisture are extremely valuable. The risks of the injury are greater if the body is too dry. Moisture is essential if a person is practicing "hot" yoga.
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  7. 7
    Pay attention to what the body requires.
    The Yoga exercises should not hurt at all. If an individual experiences suffering, it is essential to learn to quit. If the suffering lasts, visit a medical clinic. Stop instantly if the stomach area suffers from excruciating pain. Get immediate healthcare help if the feeling carries on after quitting.
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Yoga and Flexibility

Most people compare yoga with gymnastics, but this should not be the case. These individuals think that they are too old, unsuitable, or "inflexible" to do yoga. The truth is no one is too old to enhance versatility.

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The sequence of yoga workouts known as Asanas requires the person to extend the muscular tissues. Yoga increases the flexibility of the joints. It may also improve the movements of these body parts. The result is a sense of ease and fluidity throughout the system.

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Questions and Answers

Yoga poses for beginners?

Here are some simple poses you can start doing as a beginner:

Mountain pose: Stand straight with both feet together and both arms raised above your head. Your shoulders should be relaxed and your weight evenly distributed.

http://screencast.com/t/YYYxXqoYO

Downward Dog: Just like the name says, you'll want to be on all fours. Hold this position for a full 3 breaths.

http://screencast.com/t/gRGOFsHigfpH

The Warrior: Stand with your legs 3 to 4 feet apart and turn your right foot out parallel to your body and your left foot turned in. Extend your arms out to the side with the palms facing down. It is recommended to stay in this pose for 1 minute and switch sides afterwards.

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http://screencast.com/t/4KxSRqJc

As you get more comfortable with these poses, you'll want to consider moving on to others. Check out more poses and instructions here:

http://www.mindbodygreen.com/0-682/Yoga-Poses-for-Beginners-Howto-Tips-Benefits-Images-Videos.html

Simple step by step series of yoga movements for newbies?

Yoga is an enjoyable way to exercise and be at peace with your soul. It's good to have this as a habit, although it will take a while before you get a hang of it completely.

If you are a newbie and is interested to learn simple steps in yoga, you can begin with the following:

  • Stretch both legs apart and bend to the left with your right arm trying to reach the other side. Do the same as you bend to the right.
  • Bend your right knee forward and bring your left arm forward. Do the same for the other side of your body.
  • Lie down and raise both legs up to the air. Keep your position for about 10 seconds then lay down flat.

You can continuously do these movements for about 5 minutes each and then you can move on to more complex movements after about a week.

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Recent edits by: Anonymous, Ephraim, Lynn

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