In the morning, you get up and stretch in one of the many basic yoga poses to do at home that feel very familiar. Yoga doesn’t have to be difficult, but it introduces mindfulness by paying attention to how your body’s position really feels. You can do a yoga pose by placing your arms behind your head and feet on the floor or on your knees. These yoga poses to do at home will help you stay fit during the holidays and the quarantine!
Mountain Pose (Tadasana)
Even if it looks like you are standing up, there is a lot going on in the mountains, but the body naturally bends and folds in this pose. Mindful, conscious breathing allows you to create poses like the ones below that are organic as you move the body. This sequence of 10 poses looks simple but strengthens all your main muscle groups.
With your shoulders directly above your hips, stack the bones and bind the leg muscles, then bend and bend. Lift up to your crown and cut your shoulder with your right leg and then back to the ground with your left.
Raised Arms Pose (Urdhva Hastansana)
Run your arms up and over your head, inhale but do not inhale, and run with your hands behind your back and not in front of your face.
Stay on your heels and keep your shoulders away from your ears while reaching for your fingertips. Her gaze can reach shoulder-width apart and touch the palm of her hand. Raising your arms is the basic morning route, but focus on keeping a good alignment that will put you in the mountain position.
Standing Forward Bend (Uttanasana)
Fold your legs forward as you bend, letting your head hang heavily, then bend your knees, feeling the knee joints a bit tense at first, but a loosening of the spine can loosen you. One of the best yoga poses to do at home. It provides excellent stretching for most of the muscle groups!
Garland Pose (Malasana)
Move your feet to the edge of the mat, clutch your opposing elbows, and gently switch sides to the side, bending your knees when you come out of the squat. You can stretch your legs straight, but that’s not necessary and keeps you more stable.
Sit on two blocks stacked on top of each other so that your heels do not reach the ground and your toes turn out to be the toes you need.
This is also a very useful pose for those who like to work in the garden, but this change makes the pose more accessible to many people. This is good for the hips and counteracts the effects of sitting too long in an armchair or driving a car. It’s the natural position for children, but adults lose some of it And it can cause very back pain.
When you are ready, step back onto the mat with your left leg and bend your right knee into a deep lunge. Place your hands on the block when you bring yourself to the floor and when you are ready to step forward with your right leg.
Keep your left leg straight and strong, stepping forward with your right leg while raising your heel backward and keeping your back as straight as possible with your right knee.
If this is too intense, you can drop your left knee onto the mat and repeat the lunge. After the second lunge, put your left foot back on the mat and stay on the mat for a few seconds before putting it back on the mat next to your right foot. Repeat the lunges, this time with your right knee in front of you rather than behind you.
This is a classic preparation for the push-up point: feet should be hip-width and hips should be about the same height as shoulders.
Stay here for five breaths, making sure your hips don’t fall too low or rise too high, and stay here after five breaths.
If your elbows tend to stretch, bend them and sit on your heels for a moment. After five breaths, place your knees on the mat and lower them to the floor if necessary. When you take a breath, swing your legs forward to stretch them out in front of you, and then swing them back in the opposite direction.
Although this pose appears very simple (arms can be straight or slightly bent), it is the seated equivalent of a mountain pose. The shoulders are strung together at the hips so that the spine is long and straight and the legs remain strong. This pose for employees is strenuous, but also a good exercise for people with back pain or back problems.
When exhaling, bend your upper body forward with your legs, but allow the knees to bend gently to keep the posture simple and manageable.
Staff Pose (Dandasana)
With each inhalation, you lengthen your spine and deepen the forward fold, and with each exhalation, you deepen your forward fold. Stay in it for five breaths, keeping your feet bent, then bend your left leg forward and lean back, lifting the sole of your left foot against your right thigh. Work your upper body forward, your right leg in front of your hip, come up again, and straighten up.
Use the same technique described above to deepen this pose with each breath, but lie on your back and embrace your knees to your chest. After five breaths change legs, stand up, and strike a pose again, the right leg in front of the hip and the left leg behind the hip.
Bring your knees at a 90-degree angle to your leg and hold and bend your feet outwards, pulling them under your armpits. Bring your knees up at a 90-degree angle to your legs, then bend your feet in front of your hips and keep them out while pulling your knee under your armpit.
The yoga poses to do at home are a great way to stay in shape during lockdown or in winter. They are easy for both rookies and veterans and are e perfect way to move those muscles while at home office.