10 Basic Poses Part 1 | Yoga for Beginners

10 Basic Poses Part 1 | Yoga for Beginners


Stand in kneeling position Place your palms on the floor Tuck toes and fingers open Inhale, lifts your hip and knees Exhale, press your shoulder and head drop Keep your hands and legs straight Stay 5-8 breath here slowly come back walk on your legs and stand up Now Trikonasana bring your feet 2-3 feet apart turn right foot at 90 degree angle Inhale, lift your hands, parallel to floor Exhale, move forward , place your right palm on the right leg lift your let hand, and fix your gaze on left keep right shoulder, leg and neck aline and stay 5 breath here now come back and repeat other side turn left foot left side Exhale, move forward and come into Trikonasana in final position, just observe your breath Stay both sides with equal breath and slowly come back Now, Prasarita Padottanasana, keep your feet apart Inhale, Backbend and while exhale, fold forward keep your spine straight and bend from joint place your palm on the floor or where you feel comfort keep your kneecaps engaged and thigh lifted just be effortless here and watch several breath now place your hands on waist and come all the way up Now Parswavottanasana or side stretch pose Turn complete right side with right foot at 90 degree angle and left at 45 degree angle Inhale, hands up while exhale, fold forward place your palms on the mat or use yoga blocks as supports now inhale, come all the way up repeat other side exhale, bend forward with spine and legs straight with each exhalation, lengthening your spine Now inhale, come back feet together in Samasthithi or equal standing position Now Vrksasana or Tree pose place shole of the left foot on right thight hands on prayer postiong near to chest for better balance fix your gaze at one point and keep your toes open on floor Now repeat other side right shole of feet on left thigh now hands on prayer position and left leg keep straight keep spine long and chest open now return back to Samasthithi position now close your eyes and just watch your breath and relax your body