Is it possible to do yoga at home? Of course, yes, it is. Just be very careful and don’t hurry up to master new yoga poses (asanas). In fact, you can do yoga everywhere. Obviously, it is better to do yoga with a professional teacher. Nevertheless, if you have good sources of information (books or videos) you can start doing yoga successfully at home.
The main problem is that it may be difficult to do yoga classes regularly and stay motivated to exercise. When people begin to do yoga they usually can’t do poses properly. They may also have problems with stamina or breathing. Some beginners are impatient and stop doing classes quickly. The most important thing is that yoga is not competition or sport. It is just your way of life. Once you get some experience you will manage to do yoga poses properly. You don’t need to hurry up! Like traveling, yoga is very interesting and enjoyable process.
Mountain pose in yoga. This yoga pose may seem to be quite simple from the very beginning. However, it doesn’t mean that this pose is not effective. Special attention should be paid to the fact that yoga is the complex of exercises. So, doing yoga exercises separately you will not be able to get great results. Stay like it is shown on the picture. Also, you should relax and breathe easily.
Urdhva Hastasana pose. Raise your hands over the head and put palms together. Stretch up looking at your hands. Breathe easily staying in this pose for some time. Put your hands down during expiration. Do you feel that your backbone is slightly stretched or tensed? This means that the pose is performed correctly. Repeat the exercise 3 times!
Pada hastasana. Incline ahead trying to reach the floor with your hands. Keep your legs straightened and don’t them in knees. Do the best to touch either floor or your toes! Don’t worry if you can’t do this first. Just continue to do the practice without making huge efforts. Now, relax your back and "hold on" some time. It is very useful exercise for your back. You will manage to gain the maximal benefits from this exercise especially if learn how to relax your back completely.
Malasana (Garland Pose). All that you need to do is to bend your knees and sit down. Place your hands in front of your chest. Sit as well as you can. Stay in this pose some time breathing easily. This pose is very useful for loin and abdominal cavity organs.
Four-limbed staff pose. In fact, this yoga exercise is similar to pressing-up. Four-limbed staff pose is performed after previous pose. Now, bending your hands let your body reach the floor. Stay in this pose for a few seconds and return back to a previous pose. Repeat this exercise several times. Don’t overload yourself!
Janu Sirsasana yoga pose. Now, bend your right leg in a knee. Put your left knee on the floor in the way it is shown on the picture. Repeat the actions described in the previous pose. Change legs and do everything once again.
Happy baby yoga pose. Sitting on the floor with straightened legs – bend your legs and grasp your legs with your hands. Lay on your back now. Press your hips to your belly, bend your legs, hatch your feet with your hands and breathe normally. Try to feel how your backbone is stretching. Relax your neck! Take up to 10 breathes staying in this pose. Don’t breathe quickly. Then just put your legs and hands down on the floor and lay up to 2-3 minutes. Breathe easily and try to achieve complete relaxation.
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| Top At Home Yoga Poses and Exercises |
What problems do beginners have mastering yoga asanas at home?
The main problem is that it may be difficult to do yoga classes regularly and stay motivated to exercise. When people begin to do yoga they usually can’t do poses properly. They may also have problems with stamina or breathing. Some beginners are impatient and stop doing classes quickly. The most important thing is that yoga is not competition or sport. It is just your way of life. Once you get some experience you will manage to do yoga poses properly. You don’t need to hurry up! Like traveling, yoga is very interesting and enjoyable process.
At home beginner yoga exercises:
Mountain pose in yoga. This yoga pose may seem to be quite simple from the very beginning. However, it doesn’t mean that this pose is not effective. Special attention should be paid to the fact that yoga is the complex of exercises. So, doing yoga exercises separately you will not be able to get great results. Stay like it is shown on the picture. Also, you should relax and breathe easily.
Urdhva Hastasana pose. Raise your hands over the head and put palms together. Stretch up looking at your hands. Breathe easily staying in this pose for some time. Put your hands down during expiration. Do you feel that your backbone is slightly stretched or tensed? This means that the pose is performed correctly. Repeat the exercise 3 times!
Pada hastasana. Incline ahead trying to reach the floor with your hands. Keep your legs straightened and don’t them in knees. Do the best to touch either floor or your toes! Don’t worry if you can’t do this first. Just continue to do the practice without making huge efforts. Now, relax your back and "hold on" some time. It is very useful exercise for your back. You will manage to gain the maximal benefits from this exercise especially if learn how to relax your back completely.
Horse rider’s pose. After performing Malasana pose place hands on the floor and straight your legs as much as you can. This pose is performed during expiration. Place your right leg ahead bending it in a knee during inspiration. Raise your head up straightening your back (pose is performed during inspiration). Try to feel how your back is stretched and straightened. Return your right leg back during expiration. Repeat everything with left leg.
Four-limbed staff pose. In fact, this yoga exercise is similar to pressing-up. Four-limbed staff pose is performed after previous pose. Now, bending your hands let your body reach the floor. Stay in this pose for a few seconds and return back to a previous pose. Repeat this exercise several times. Don’t overload yourself!
Finishing a previous exercise bend your knees and put your legs on the floor. Now, sit down straightening your legs ahead. Also, you need to straighten your back. Breath easily without delays.
Paschimottanasana. You are sitting on the floor now. Making a breath put your hands over the head. During expiration put down your hands and try to reach toes. If you can’t reach your toes stretch ahead as much as you can. Make a pause when ending the exercise. Also, you should breathe normally. Then return back during inspiration raising your hands over the head. Repeat the exercise for three times.
Janu Sirsasana yoga pose. Now, bend your right leg in a knee. Put your left knee on the floor in the way it is shown on the picture. Repeat the actions described in the previous pose. Change legs and do everything once again.
Happy baby yoga pose. Sitting on the floor with straightened legs – bend your legs and grasp your legs with your hands. Lay on your back now. Press your hips to your belly, bend your legs, hatch your feet with your hands and breathe normally. Try to feel how your backbone is stretching. Relax your neck! Take up to 10 breathes staying in this pose. Don’t breathe quickly. Then just put your legs and hands down on the floor and lay up to 2-3 minutes. Breathe easily and try to achieve complete relaxation.
It is the complex of simple hatha yoga exercises for beginners that you can do at home. Remember that if you have serious health problems then it is necessary to get the consultation of a doctor. Your yoga classes must be always safe and effective!
