Yoga Exercise

by Simran Kaur

Yoga

Yoga is a term for physical exercise and meditation in Hinduism. The heart of any yoga practice is the performance of yoga positions (called asanas), each of which has specific physical and and mental benefits.

Morning & Evening Yoga

The basic yoga workout is perfect to wake up your body first thing in the morning, or to relax at the end of a long day. These simple moves help you find balance, stability, flexibility and relaxation

Use these basic sequences as a building block to craft a yoga routine that works for you.

Equipment Needed: Mat

Standing Cat Stretch: Lower into a squat with the hands on the thighs, back arched.  Pull the abs in and round the back up towards the ceiling.  Lower and repeat 15 times.  

Sun Salutation: Begin in a standing position and exhale as you sweep the arms up and overhead.  Exhale and engage the abs as you tip from the hips and lower into a Forward Bend, with hands on the floor or feet--bend the knees if you need to. Inhale and come up until the back is flat and exhale into forward bend.  Inhale and come back up, sweeping the arms overhead until palms touch. Repeat the series 4 to 8 times.
Hanging Back Stretch: Sweep the arms up and overhead. Then exhale and lower into a forward bend, bending the knees if you need to.  Grab onto either elbow with both hands and gently hang, slowly allowing your back to release and stretch.  Try and straighten the legs a bit if you can to stretch the hamstrings.  Hold for 5-8 breaths.

Warrior I: Step forward with the right foot into a lunge, keeping the back leg straight and the left toes pointed out at about 45-degrees, heel down on the floor.  Keep the right knee directly above the ankle and the hips squared to the front.  Sweep the arms up and overhead, palms together, and look up as you slide the shoulders down and away from the ears.  Stretch and hold for 3-5 breaths.

Warrior II: From Warrior I, turn the body to the left while bringing the arms down to the front and back and parallel to the floor.  Gaze out over the right hand while keeping the front knee bent and the shoulders relaxed.  Reach out through your fingertips and hold for 3-5 breaths.

Modified Triangle: From Warrior II, take the right arm down and rest the forearm on the right thigh.  Take the left hand straight up to the sky, fingers spread and the arm directly over the shoulder.  Look up at the left hand and hold for 3-5 breaths.

Spine Twist: While lying face up on the mat, bend the right leg and place the right foot on the left knee.  Slowly twist to the left while taking the right hand straight out on the floor, the left hand gently pressing on the right knee.  Relax into the stretch and feel it in your lower back and hips.  Hold for 15-30 seconds and repeat on the other side.

Corpse Pose: Lie on your back with legs and arms out from the body.  Let your feet flop out and relax your fingers.  Close your eyes and relax the muscles round each eye as you breathe deeply.  Starting at your feet, consciously relax each part of your body, letting all your tension go as you breathe.  Stay here as long as you can.

See your doctor before trying this workout if you have any injuries, illnesses or other conditions.