Yoga Poses to Stretch and Strengthen the Body for Beginner’s

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Cobra pose (Bhujang-asana )

Lie down on your mat with your abdomen on the ground. Then stretch your legs back with the top of your feet on the floor. Rest your forehead comfortably on the floor and relax your shoulders. Then bend your elbows and place your forearms on the floor at shoulder width. Placement of your palm in the right spot on the floor is important. Keep your elbows close to your body and then lift your torso from the floor. Inhale as you do it. Raise yourself above the floor only as much as you can comfortably. Hold the pose for 4-5 seconds; the top of your feet, hips, and pubis should press down on the floor. Exhale as you lower your torso back to the floor.  After you get regular at it, try holding the pose for a longer time span.

Staff pose (Dand-asana)

This one looks easy to do and it is quite easy to perform, too. Sit with your legs together stretched out in front of you so that they are touching the floor. Keep your spine upright an feel the arch of your back as you keep it long and straight. If you find your torso leaning back, it could be because your hamstrings (muscles at the back of your thigh) are tight. You can also sit with your back against a wall with your shoulders touching the wall for support, but ensure neither your lower back nor the back of the head is on the wall. Sit with your weight distributed on the front of the sitting bones. Don’t harden your belly but firm your thighs and press them down against the floor. You can rotate them towards each other and flex your ankles. Keep the pose for as long as you can and with practice try to retain it for a minute or longer….


Cross your fingers and place them parallel to each other on the ground. Place your head in the middle and straighten out your knees in the ‘dolphin pose’. Now start walking closer to your head, without bending your knees. You will start feeling the pressure on your hands and head.

As you are moving closer to your head, there will come a point when your legs automatically start to lift up. This is when you tighten your core and lift them straight up. It will take a few tries so don’t worry. Take the support of a wall in the beginning and keep trying!

(yoga poses to beginners)


For this asana, you will be forming the shape of a bow and balancing on your core muscles. Lie down on your front and bend your knees. Now hold your left toe with your left arm and your right toe with your right arm. Breathing in, lift your hands and legs above your body. Hold for a while in this posture and repeat as you build up your strength.







Also See International yoga day

Ref: Wikipedia


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