Basic Yoga Instructions

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More than a collection of physical exercises, yoga unites mind and body to help you find inner peace. You can exercise at any time, no issue what your level. All you’ve to do is put on some comfy clothing, eliminate your shoes and be with your breath. According to specialists at the Mayo Facility site, yoga can assist you reduce stress, improve balance and concentration, increase fitness, elevate mood, reduce blood pressure, burn fat and handle persistent health conditions such as cancer, depression and insomnia.

Step 1

Place a folded blanket on your mat, and sit cross-legged in a comfortable position. Rest your hands on your legs, delicately close your eyes and focus on your breath. Sit silently for about 5 minutes. Bring your hands together and set an intention for your practice.

Step 2

Come onto your hands and knees with your toes tucked under to do the cat and cow positions. As you exhale, curve your back upward and recall towards your legs for the cat pose. As you breathe in, look forward and reach your seat upward for the cow posture. Repeat 4 times.

Step 3

Stand at the front of your mat with your feet hip-width apart and your arms unwinded at hands. Press your feet firmly onto your mat as you lift and spread your toes to trigger your leg muscles. Draw your navel back to your spine and lengthen the sides of your body. Unwind your shoulders downward, and draw your upper taste buds somewhat back. Concentrate on your breath.

Step 4

Inhale and stretch your arms upward. Exhale and reach your arms to the floor as you bend forward. Inhale and lengthen your spine toward the front of the space. Exhale and bend forward, reaching towards the floor. Repeat four times.

Step 5

Place your hands flat on your mat and exhale as you walk your feet back into downward facing dog. Your body is in an upside-down ‘V’ shape. Press into the balls of your feet and reach your heels back and down. Inhale and exhale five times.

Step 6

Inhale and bring your shoulders forward, straight over your hands, in plank posture. Keep your hands firmly on the ground and your shoulders, inner thighs and belly raised. Slide your shoulders down toward your feet.

Step 7

Exhale and keep your belly pulled in as you slowly lower to your mat. Turn your toes directly back with your legs and feet parallel. Press your palms into the floor on either side of your chest. Inhale and lengthen your spine forward as you raise your head and shoulders into cobra position. Exhale back into downward facing pet.

Step 8

Walk your feet forward and duplicate steps 4 through 7 4 times.

Step 9

Finish in savasana, or corpse pose. Lie flat on your back with your legs apart, arms out to your sides with upward palms. Close your eyes and relax for a minimum of five minutes.