Yoga Is Not About Touching Your Toes; It Is What You Learn on The Way Down

Yoga – Now is the time to prepare your own yoga mat and discover the combination of physical and mental exercises that has intrigued yoga practitioners around the world for thousands of years. Yoga should not be difficult.

If you got out of bed this morning and stretched your arms over your head, you’ve already done easy yoga poses for beginners.


Many basic yoga postures sound very familiar. Our bodies naturally bend and twist in the pose.

The beauty of yoga tradition is that you do not need to be a yogi or a yogini to reap the benefits. Whether you are young or old, overweight or fit, yoga stretches has the power to calm the mind and strengthen the body. Don’t be intimidated by yoga terminology, fancy yoga studios, and complicated poses. Yoga is for everyone.

What is Yoga? (योगा)

Introduction of Yoga

More than a physical workout, yoga is a complete mind and body exercise.

The benefits of regular yoga practice are extensive. In general, a complete yoga workout can help keep your back and joints healthy, improve your overall posture, stretch and strengthen muscles, and improve your balance. Says Roger Cole, PhD, psychologist and certified Iyengar yoga teacher. Says Dr. Cole, yoga “also has a restorative side that is deeply relaxing and rejuvenating.” “Relaxation is built into every yoga session.”

In addition, yoga’s focus on the breath can calm you and help you become more mindful of your body, says Dr. Timothy McCall, author of “Yoga as Healing,” and it can help you move more easily.

In recent years, more and more research is demonstrating the broad health benefits of yoga

Build Stronger Bones

In a small study, yoga practitioners found increased bone density in their spine and hips compared to people in a control group.

Improved Balance

In one study male athletes displayed better balance after 10 weeks of yoga classes than a control group of athletes who didn’t change their yoga routine.

Reduce Stress

A study of 72 women found that Iyengar yoga helped reduce mental distress and related psychological and physical symptoms of stress.

These 10 poses are a complete yoga workout. Move slowly into each pose, remembering to breathe as you go. Pause after any pose that you find challenging, especially if you have shortness of breath, and resume when your breathing returns to normal. 

keep It Simple Yoga Poses

The idea is to hold each pose for a few, slow breaths before moving on to the next one.


Yoga Pamphlet

1. Mountain Pose (Tadasana)

In mountain pose, there is a lot going on, even if it just looks like standing. The heels are down, the muscles of the feet are engaged, the bones are held in line with the shoulders directly over the hips, the shoulder blades slide back, and the crown of the head is raised. Don’t forget to breathe.

2. Raised Arms Pose (Urdhva Hastasana)

Inhale and bring your arms up and over your head. Raised arms pose is your basic morning stretch, but focus on maintaining the good alignment you established in mountain pose.

Stay on the heels and keep your shoulders away from your ears as you reach up through your fingers. Your gaze can reach the hands, which can be shoulder-width apart, or the palms can touch.

3. Standing Forward Bend (Uttanasana)

Exhale and bend your legs forward. If the hamstrings feel a little tight at first, bend the knees so that you can release your spine. Let the head be heavy. Slowly bend the legs (you can straighten the legs, but this is not necessary) keeping the feet hip-width apart for better stability. You can also grasp opposite elbows with opposite hands, while slowly moving from side to side.

4. Mala Pose (Malasana)

Step your feet to the sides of your mat and bend your knees, coming into a squat. The toes can be turn out if necessary. If your heels don’t reach the floor, you can sit on two stacked blocks. This modification makes the currency more accessible to many people.

This is a condition that is quite natural for children, but we tend to lose the habit for it as adults. It is great for the hips and for counteracting the effects of sitting too much in chairs and riding in cars. This is also a very useful pose if you love to garden.

5. Swoon

From Malasana, bend forward while slowly bending the legs and keeping the feet under your hips. When you’re ready, step your left foot behind your mat and bend your right knee for a deep lunge. Try to bring your bent knee directly over your ankle so that your right thigh is parallel to the floor. Feel free to put your hands on the blocks to bring the floor up to you.

Keep the left leg straight and strong, bringing your heel back. If it’s too intense, you can drop your left knee on the mat instead. Hold for five breaths before returning the left foot to the front of the mat next to the right foot. Then repeat the lunge with the left leg forward and the right leg backward.

6. Plank

A commonly seen exercise, the plank helps build strength in the core, shoulders, arms, and legs.

Plank pose is great if you want to tone your abs and build strength in your upper body. Avoid plank pose if you suffer from carpal tunnel syndrome. It can be hard on your wrist. If you have low back pain, you can skip it or modify it. You can modify this by keeping your knees on the floor.

As you perform a plank, imagine that the back of your neck and spine lengthen.

7. Staff Pose (Dandasana)

After holding the breath, move your legs in such a way that they are spreading in front of you. Staff Pose is the sitting equivalent of Mountain Pose, in that it sounds much simpler but there is a lot more going on in it.

Flexing the feet keeps the feet strong. The shoulders remain at the hips so that the spine remains long and straight. The arms may be straight or slightly bent.

8. Seated Forward Bend (Paschimottanasana)

On an exhale, twist your torso forward over your legs. To keep this pose simple and manageable, bend the knees slightly.

Work with your breath, lengthening the spine on each inhale and deepening your forward folds on each inhale. Hold for five breaths keeping the legs flexed.

On an exhale, twist your torso forward over your legs. To keep this pose simple and manageable, bend the knees slightly for yogo fitness poses.

Work with your breath, lengthening the spine on each inhale and deepening your forward folds on each inhale. Hold for five breaths keeping the legs flexed.

9. Happy Baby (Anand Balasan)

Lie on your back and bring your knees to your chest. Bend at the knees, bringing the legs to a 90-degree angle. Flex your feet and hold them outside as you pull your knees down toward your armpits. This is happy legs stacking blocks.

If it feels good, do a little roll on your sacrum. After five breaths spread your feet on the floor and relax.

10. Yoga and Meditation

Before physical education and yoga was a popular exercise, it had been primarily a meditative practice for thousands of years.


Mindfulness with Yoga

In a yoga class, as you learn yoga posture fitness, you will be instruct to pay attention to your breath and the way your body moves during the exercise. It is the basis of the mind-body connection.

A well-balanced range of yoga exercises gives you the opportunity to scan your entire body, noting how you feel through the poses. For example, you may begin to feel that one part of your body feels different from another during a stretch, or that it is easier to balance on your right leg, or that certain postures reduce tension in your neck. help to do.

Thus, low impact yoga manual turns physical exercise into tools to help students become more aware and even learn to meditate.

Listen to the Relaxing Meditation & exercise Music. 

Get Your Gear

You don’t need anything to start practicing yoga, but here’s what you want as you progress.

No Sock, No Shoes, No Problem

yoga girls are usually practicing barefoot on a mat. Socks are slippery, so wearing them is not recommending. If you really want to wear socks, look for sports socks that have rubber grips on the soles.

Yoga Mat


Fitness Mantra® Yoga Mat for Gym Workout and Yoga Exercise with 6mm Thickness, Anti-Slip Yoga Mat for Men & Women Fitness

Most yoga studios and gyms offer mats, but many yoga students choose to purchase a mat for the sake of cleanliness and because mats vary in material, density and viscosity. You may find that you develop a strong preference for a certain type of mat.

Choose a mat that will prevent you from slipping and slipping, as this will give you a stable base to move from one pose to another. Clean your mat regularly with antibacterial wipes. If you plan to rent mats in your studio for yoga and gym together, it would be a good idea to have a small packet of antibacterial wipes handy to clean your rental mat.

If you’re looking to buy your own yoga mat, The Wirecutter, a website owned by The New York, several times Company, has a thorough review of your options.


Casual clothing is recommended. Any workout clothes will generally work well for a yoga class (योग क्लास). However, too loose-fitting clothing can get in the way if you move into headstand and handstand poses.

Yoga Online


Can’t come to yoga class regularly? Prefer to practice yoga trainers at home? There is no problem. Yoga can come to you, online.

Finding an App

There are a variety of apps and streaming sites available for yoga: for the office, on the plane, in bed, and almost anywhere. There are apps for yoga and exercises, yoga philosophy and anatomy for the yoga student. They cater to curvy, runners, veterans, kids, health care providers and learn everyone else. Here are some good do options to explore:


Gaia offers unlimited streaming of its this is yoga classes, with a large roster of teachers, including popular instructors like Rodney Yee and Patricia Walden. You can select classes by duration, genre, teacher, level and focus. This comprehensive site also has a range of specials yoga for beginners, travelers, athletes, and weight loss. An annual plan subscription costs around $8 per month.


Like Gaia, YogaGlo offers a variety of yoga styles and teachers – there are more than 3,500 classes offered, ranging from five minutes to two hours long. And like Gaia, classes on meditation and beginner yoga philosophy are also offered. However, Yoga Glo is $18 per month for unlimited streaming.

Yoga Today

Yoga Today offers a great online collection of yoga videos, some of them free, if you sign up for the site’s newsletter, with videos filmed outside against the beautiful backdrop of Jackson Hole, Va… Notable are the site’s short videos that break down a currency. For $10 per month, on the annual plan, you can get access to the entire library of yoga schedules.

Yoga Studio


This app is designed to provide you the optimum sessions yoga experience on your phone. You don’t need access to the internet all the best time for yoga and meditation or we can say that right time for yoga is the best because you download the classes and they keep the download size small. The site has over 60 classes lasting 15 to 60 minutes and a posture guide.