Private Yoga Lessons: Yoga for Beginners. Yoga Poses for Beginners That Will Make Your Dog Go "What The..." (6 page)

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Lift hips and make thighs parallel to the ground. Press feet firmly on the ground.

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Hands must be clasped under your lower back with arms pressed down.

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Bring your chest close to your chin.

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Hold position for a minute. You can also place pillows underneath for easier execution.

Triangle Pose helps build up and establish upper legs and lower back strength, removing the tension from the stated areas in the process. This pose helps you develop balance and coordination. In order to be able to execute Triangle Pose properly, precision and concentration is needed.  

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Strengthens abdomen, back, neck, ankles, legs and feet

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Opens shoulders and chest

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Boosts digestion by stimulating abdominal organs

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Stretches spine, hips, calves, hamstrings and groins

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Provides immediate relief for backache

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Alleviates stress and anxiety

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Stand straight with legs spread 3-4 feet apart. Turn left foot on a 45-degree angle, 90-degree angle for the right foot.

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Extend both arms sidewards. Bend over the right leg side.

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Touch the ground with your right hand, or your knee if the ground is too difficult to reach. Stretch left arm towards the sky.

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Turn your face towards the sky. Hold position for 10 counts.

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Slowly stand straight and repeat the process for the opposite side.

Cobra Pose is highly recommended for individuals constantly suffering from lower back pain. This also helps fight irregular menstruation and relieve stress. 

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Strengthen spine, shoulders and arms

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Alleviates lower back stiffness

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Improves oxygen and blood circulation, digestion

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Eases asthma symptoms

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Clears lungs and heart passages by opening the chest

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Enhances mood by relieving fatigue and stress

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Effective in the firming and toning of buttocks

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Helps alleviate menstrual irregularities

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Improves flexibility and strengthens the heart

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Lie on the mat facedown.

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Place palm under shoulders. Extend both legs, tops of feet touching the ground.

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Raise your upper body upwards with your palms supporting the weight.

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Raise your face towards the sky.

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Stay in position for a minute.

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Relax and repeat process 5 times.

Pigeon Pose, also referred to as
Eka Pada Rajakapotasana, is a hip-opener pose. Studies show that tightness in the hips is a result of built up tension and stress. Doing the Pigeon Pose could enhance hip flexibility.

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Stretch various deep glutes

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Eliminate sciatic pain

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Enhance stimulation of the internal organs

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Stretch groins

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Alleviate urinary disorders

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Start with a push-up position with palms aligning shoulders.

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Position the left knee near the shoulder, left heel close to the right hip.

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Lift chest up, keeping upper body straight.

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Breathe slowly.

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Switch sides.

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Repeat process 5 times.

The Crow Pose stretches the entire length of the back. In the process, arms, shoulders and joints are strengthened as well, developing a person’s sense of concentration, balance and coordination in the process.

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Improves sense of balance

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Develops mental equilibrium

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Boosts concentration

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Provides a sense of calm