Читать книгу Yoga for Beginners With Over 100 Yoga Poses (Boxed Set): Helps with Weight Loss, Meditation, Mindfulness and Chakras. Helps with Weight Loss, Meditation, Mindfulness and Chakras онлайн

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Turn feet top down to rest on the mat.

Lower legs and lower body to lie face down.

Keep arms bent and hands face forward on the mat.

Keep neck loose and neutral and lift chest as high as possible.

Repeat multiple times.

Knees, Chest, and Chin Pose

Start in Plank position.

Bring knees to the floor.

Bring chin and chest down to the floor between the hands.

Keep elbows at sides.

Make sure the hips stay high forming an inverted V shape and stretching as much as possible.

Repeat as desired.

Note: Backbends are the most uncomfortable positions for beginners and should be approached with the utmost caution and care. Warming up prior to exercising is essential. If any pain occurs, stop exercising immediately.

Seated and Resting Poses:

Cobbler's Pose (Baddha Konasana)

Sit on buttocks with legs stretched outwards.

Bend the knees and brings soles of feet together.

Keep the spine long.

Press soles together tightly to produce stretching effect.

Easy Pose (Sukhasana)

Sit cross-legged with shins tucked underneath legs.