Yoga Workout on the Floor

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Yoga is a mind-body practice that helps you unwind, enhances your muscles and increases versatility. Although a conventional yoga regular typically includes standing positions, you can do your whole yoga exercise workout on the floor. A 60-minute yoga exercise regular usually starts with breathing strategies, followed by 15 to 20 yoga exercise poses called asanas. To carry out a total yoga workout, select a number of forward bending, twisting, balancing, back bending and inverted postures then do those asanas in that order to follow the teachings of hatha yoga.

Breathing Exercises

Sit down in your preferred cross-legged meditative position for yoga breathing exercises. A wonderful method to start your practice, these workouts relax your mind and energize your body. Breathing exercises help to combat shallow breathing, which minimizes the oxygen supply to your body and can trigger sluggishness. Alternate nostril breathing– where you breathe in with one nostril, maintain your breath and exhale through the other nostril– is one fundamental breath workout. Practice deep yoga breathing by putting your hand on your belly to feel it fluctuate as you breathe gradually, equally and deeply.

Forward Bends

Forward flexes loosen you back muscles and promote digestion. Bend from the hips and not the waist to do forward flexes appropriately. Try a seated, one-legged forward bend– called janusirshasana– where you bend your knee to put one heel as close to your perineum as possible. Extend both legs and reach for your toes with paschimottanasana. Do the bound angle position– called baddha konasana– by putting your legs in a butterfly stretch, holding your toes and flexing forward to put your head on the flooring. Hold forward bends for at least three deep breaths or up to 2 mins.


Twisting poses increase your spinal column’s versatility and stimulate your internal organs, including your liver and kidneys. While seated, you can do an easy twist by getting into your favored cross-legged position, putting your hand on the contrary knee and evaluating the exact same shoulder. Other turning postures for the flooring consist of bharadvajasana and ardah matsyendrasana.


Backbends expand the chest, extend your abdominal muscles and reinforce the muscles bordering the spine. Lie face down on your mat for the sphinx position and rest on your lower arms or arch your back by extending your elbows as much as you can easily for the cobra pose– also called bhujangasana. Lie on your back to do the fish position called matsyasana.


Inverted poses stimulate your pituitary gland and urge blood flow to your brain. Inversions to do on the flooring include the dolphin pose, which is similar to downward pet however your lower arms bear the weight and rest on the floor. Lie on your back to do a shoulder stand– likewise called sarvangasana– and relocate directly into the plow posture– also called halasana. A headstand represents an advanced inversion asana for seasoned professionals.