Yoga moves/poses to do at home


There are lots of different types of different yoga poses that you can do at home , these include:

Butterfly pose – This is a gentle pose  that allows for stretching the groin and hamstrings. How you do the pose is sit with your back straight on the sit bones of the buttocks.

Child’s pose -  This is a resting pose which begins by you sitting back on the heels with knees hip width apart and palms on your thighs. It stretches the hips, thighs, back, arms, shoulders and neck and helps decrease stress, anxiety and fatigue.

Seated twist –  This pose promotes good digestiuon and encourages spinal mobility. It helps relieve lower back pain.

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Monkey pose –  A monkey pose is an advanced seated posture which increases flexibility in hips, groin and legs particularly hamstrings and quads. It helps with reducing stress and fatigue

Pigeon pose  – For this pose, the back leg bends so that the foot reaches towards the spine or the head.

Half butterfly side stretch –  For this pose, you keep your right leg straight in front of you from a seated position, then bend your left knee and bring sole of your left foot to meet your inner right thigh.

It stretches the lower back, backs of leg, neck, helps digestion.

Forward fold –   

Upward forward fold is a basic yoga posture that aligns and lengthens the spine. This posture is often included in the Sun Salutation vinyasa following forward fold, or uttanasana.

From mountain pose, fold from the waist with the arms reaching toward the ground and then raise up until the back is parallel to the ground. Arch the back slightly and turn the gaze toward the ceiling. The fingertips should touch the ground, but if this is not possible, the hands can rest on the shins or knees.

Plank –  The plank pose is a strengthening and balancing pose that helps the arms and core body for more advanced arm-balancing postures.

You start with your  hands and knees on a mat, you align the wrists under the shoulders and you step the feet back towards the end of the mat.

Eagle pose – For this pose, you twist one arm with the other and one leg with the other. Begin in mountain pose, then cross the left thigh over the right thigh and hook left foot behind right calf and knees bent.  It improves stability and balance, increases focus, opens shoulder and hips

Half moon pose –  Half moon pose is a standing pose that engages the core and expands coordination. This pose awakens the opposing sides of the body as it strengthens the legs, engages the lower back, opens the heart and calibrates hormones.

Tree pose – This pose can be tricky as you need to stand on one leg and put the foot of the other leg on the thigh of the other leg.

Warrior two – In this pose, the legs are placed in a lunge position with the forward knee at a 90 degree angle. The arms stretched out in opposite directions, in alignment with body which faces forward.

Warrior one -  Warrior 1 Pose is a standing yoga pose that helps build focus, power and stability. This foundational pose stretches the front side of the body and is great for building strength in the legs, core and back.

Upward facing dog –  This pose strengthens the arms, shoulders and wrists as well as flexibility in back and neck.  The body lies the belly down with arms pressed into ground and lifting body with an arch in the back.

Downward dog –  Begin on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips. The fold of your wrists should be parallel with the top edge of your mat. Point your middle fingers directly to the top edge of your mat.

Stretch your elbows and relax your upper back.

Mountain pose –  This is a simple pose as all you do is stand with feet together and the body tall and strong, standing vertically upright.  It helps to strengthen the whole of the legs, including feet and ankles.

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