Time: 15 minutes
Here’s a nice ‘n’ easy, basic yoga routine for beginners. These basic yoga poses will help stretch and relax your back while giving you a bit of a leg workout as well.
A Basic Yoga Routine for Beginners:
Repeat the following sequence twice to complete this basic yoga workout.
Begin with your feet slightly apart and your arms above your head, palms facing inwards towards each other. Slowly bend your knees and sink as far as you can towards the ground, letting your torso naturally lean forward a bit. Hold this chair pose for one minute.
Fists forward bend:
From Chair pose, relax and fold your torso over your legs so that your stomach is resting against your thighs. Let your head hang, then fold your arms so that your fists are in the bend of your elbows, and breathe deeply for a minute. Clenching your fists in this position will actually help relax your back muscles.
From Fists Forward Bend, place your fingertips on the ground, lower your toosh, straighten your back, and raise your heels. Keeping your fingers on (or as close as you can) to the floor, exhale as you slowly straighten your legs so you end up in a Forward Bend. Then inhale as you bend your legs, straighten your back, and return to the original frog position. Slowly move between Frog pose and Forward Bend for a minute, finally ending in Foward Bend.
Exhale and bring your hands down to touch your toes. It is perfectly ok if you can’t reach the floor yet, but you should be reaching for your toes and feeling the stretch throughout the back of your legs. Let your head hang, but don’t let your knees bend. After one minute, inhale deeply and move on to the next pose.
From your forward bend, bend your knees so that your palms are flat on the floor (if they aren’t already). Shift your weight so that your arms help support you as you hop or walk your legs back. Your hips should be the middle point between your hands and feet on the floor. Use your hands to push your body back towards your heels until you feel a stretch throughout your back and legs
From Downward-Facing Dog, bring your knees down to the ground so that you are on all fours with your back straight and parallel to the ground. From this position, inhale as you round your back upwards like a cat, and let your head drop. Hold this for 30 seconds. Then exhale and arch your back in the opposite direction, so your belly is dipping towards the floor and you are now looking upwards towards the ceiling. Hold for another 30 seconds, then repeat this sequence again to get your full two minutes of cat-cow.