So, we began with yoga! Now, we need to learn some yoga poses to do at home! Here are several great examples that are easy for beginners!
Crescent Lunge/Utthita Ashwa Sanchalanasana
Different trainers can interpret this variant of failure a little differently, starting in a staggered position and taking a big step forward. While some call it a crescent lung, others call it a high lung (which can also mean “high lung”), which is called a “crescent lung.” it is one of the most popular yoga poses to do at home!
The left heel should match the arch of the right foot, and the left toe should be pointed forward. Arms should be stretched so that they are parallel to the floor, but not too far apart. Turn your left foot forward till it is perpendicular to your left foot and rotate it so that your arm is parallel to the floor with your right hand on the side of your head.
Warrior II/Virabhadrasana II
Turn your upper body to the right and tilt it forward, then grab your left hand forward towards the floor. Rotate your arm from 6 to 12 o’clock and then back to 6 or 7 o’clock and turn it to the side, forward and backward.
Place your left hand on the shin and stretch your upper arm and fingers towards the ceiling. Hold this position for 5 to 10 breaths, then change sides and hold it for 10 to 15 seconds, and then turn right again.
Keep your neck and spine in a neutral position, look at the mat, and keep your palms flat on the floor and hands shoulder-width apart. Stack your shoulders directly above your wrists and hold this position for 3-5 breaths. Deepening of the core and impact on the spine, keeping the hands flat to the ground and palms wide apart and the shoulders stacked directly above the wrists.
This pose is usually followed by Upward-Facing Dog and then Upward Dog, then Downward Dog. Bend your elbows and put them at a 90-degree angle and hold them for 3-5 breaths.
Shoulders should not be too low, Peterson says, nor should hips be too high. But there is no shame in this pose, as steps up to your knees help you get into the right shape.
Pull your shoulders back, squeeze your shoulder blades together, tighten your core, and stretch your arms while pushing your chest up. Drop your hips into a plank (chaturanga) on the floor and tilt your head towards the ceiling to open your chest. Turn your toes so that the tiptoes touch the floor. Repeat the movement, then push up and repeat until your instructor asks you to do a chaturanga push-up.
Bring your right foot to the inner thigh of your left leg and squeeze your feet and inner thighs together. The right thigh should be at a 45-degree angle to the floor, and the knee and right leg should be inward. Start with a straight line from the middle of the body, from right to left, with a straight hip and shoulders back, then right again.
Hold for 5-10 breaths, then change sides and hold your gaze firmly to the fixed point in front of you to keep your balance. Once you have found balance and feel comfortable, lift your hands in a straight line from the middle of your body, from right to left, with your hips and shoulders back.
Low Plank/Chaturanga Dandasana
If it is difficult to find balance, put your right foot on the left shin instead of the thigh, Peterson says, and put your left foot in front of the right leg instead of behind the left.
Bend your left knee, putting your left foot into the esophagus, while stretching your right arm forward and up towards the ceiling. Stand up with both feet and slowly lift your feet towards the ceiling. Take the inner arch of your right foot in your hand and the outer bow in the back of your head with your other hand, bring it towards your stomach, and bring it down towards your esophagus.
Upward-Facing Dog/Urdhva Mukha Svanasana
Hold for 5-10 breaths on one side, then change sides and push your entire right foot towards the floor, beginning by opening your chest and pulling your raised leg up. Hold this position with 5 to 10 breaths to one side and then to the other.
This helps keep the lower back in a comfortable place and avoid overstretching, but Peterson notes that it’s more important to keep your hips flat than getting your feet up.
These yoga poses to do at home is the so-called “entry-level”. But don’t forget to eat healthily!