Yoga has been around since ancient times. And these days, the number of people doing this great exercise and meditation is rapidly increasing mainly because it is becoming more available. This means that it is no longer limited to yoga studios. In fact, you can even do it without a teacher. There are so many online videos that you can watch to learn how to execute the different positions properly.
Interested? Here are ten yoga workouts that you can safely try at home:
Seated Twist Pose
Twisting asanas are good for toning your belly as well as ‘massaging’ your internal organs. They also work great in reducing lower back pain.
To do the seated twist yoga pose, start by sitting on the floor with both of your legs extended. Next, cross your left leg over outside the right thigh and bend your knee. Rest your right elbow to the outside of your right knee while you keep your right hand on the floor behind you.
Hold this pose for about a minute and switch sides.
Start from all fours, like if you are doing a full push up, and try to put your right knee forward towards your right wrist. You can position it in any way that you are comfortable with as long as you don’t feel any pain.
Put your right leg back and point your toes. Scissor your hips together and start breathing while you lower your body towards the floor. Try to hold the position for five breaths or even longer if you can.
The cobra pose works on your back muscles, and it can help strengthen your spine too.
To execute it, lie face down with your legs extended, and the tops of your feet should be on the floor. Squeeze your glutes and slowly press your palms against the floor while raising your chest. Relax for a few seconds and repeat the steps.
From the downward-facing dog position, move your legs forward until your knees touch your arms. Bend your elbows as you lift your heels. Hold this for up to 10 breaths.
Raised Arms Pose
The raised arms pose is very simple, and it can be done in several ways. You may opt to do this standing or sitting on the floor.
One way to do so is by starting with the so-called mountain pose. Bring your hands in front of your body and cross your wrists. Next, breathe in and raise your harms. As you exhale, extend your arms to the sides.
Standing Forward Bend Pose
The standing forward bend pose is another easy and safe yoga workout that you can do at home. Begin by standing straight and then exhale as you fold your legs over to a forward bend. If it is your first time doing this pose, you may feel a little bit of pressure on your hamstrings. And if such, you can bend your knees a bit.
The staff pose is actually the seated version of the mountain pose. While sitting on the floor, extend your legs in front of you. Make sure that your back is straight. You can have your arms straight too or slightly bent on the sides.
This is a resting position and is usually done when you are done with a yoga session. As you lie on your back, separate your legs and put your arms to your sides a bit away from your torso. Just relax and breathe naturally.
To execute the cow pose, start on your hands and knees. The knees should be directly under your hips and the hands under your shoulders. Begin with your spine straight and then slowly curve your back downward. Do not force it. Allow the curve to be natural.
Look a bit upward while your neck is relaxed and start breathing.
Start lying on your stomach with both of your arms on the sides and your head resting on the mat. Breathe in and gently raise your head as well as your legs. Keep your chest lifted for about one minute.