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Judul : yoga poses for beginners at home
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yoga poses for beginners at home

sukhasana sit straight in sukhasana and place one palmon the floor sideways. lift the other hand up and stretch. benefits – calms the mind, strengthens back bharadjavasana i

yoga poses for beginners at home , sit straight in sukhasana and place rightpalm on the floor behind the back. lift the left hand and place it on the rightknee and gently turn towards your right, observe the stretch in the waist area.

repeat the same on the left side. benefits – massages the abdominal organs,relieves lower back pain, neck pain and sciatica marjaryasana + bitilasana kneel on all fours and arch your lower backand torso slightly bending at the hips both sides then arch it lower again and raise your head up, breatheeasily in and out. kneel on all fours and arch your lower backand torso slightly bending at the hips both sides, benefits – stretches back and front torso+ neck and gently massages the spine and belly organs table top variation (on hands-and-knees, extendone leg back and opposite hand forward: balancing + core) kneel on all fours and stretch the right legstraight back , parallel to the floor,

stay on that position for few seconds. stretch your left hand in the front and stayin that position. relax and bring the hand and foot to previousposition. repeat the same with left leg and right hand. benefits - improves balance and activatescore plank x3 breaths stand up straight and bring your hands togetherin namaskar position and raise the hands up and backwards, gently bend forward, foreheadtouching the knee and hands on the floor. slowly rise up and stay in position with handson the shin.

now go to previous position and stretch thelegs one by one behind, stay in this position with whole body supported only at the feetand the hands. hold position for a few minutes and rest byresting the knee. benefits – strengthen arms, wrists and spineand tones the abdomen.

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