Some exercises are essential to learn as they pave the way to the many other positions and are great for a beginner in the home environment. Each exercise should be held for 8-10 deep breaths, but if you are finding this difficult to hold then this can be built up to, starting at 4-5 breaths.
Downward-Facing Dog
The classic yoga move that stretches and strengthens the entire body. Start on all fours and lift your hips as high as possible. Keep your knees at a slight bend if necessary, with practise you will be able to stretch your hamstrings to allow for your legs to be straight.
Child’s pose
One of the simplest moves in yoga, and borrowed for many other fitness classes for a cooling down exercise, the child’s pose is great for de-stressing and relaxing the entire body and mind. Start by kneeling down, with your knees about hip-width apart, big toes touching and stretch forward with your arms making sure your forearms are flat on the floor with your hands palm down.
Seated Forward Bend
The perfect exercise to learn to breathe in uncomfortable positions and really stretches your entire body, when you master this exercise you will really be able to loosen up. Start in a seated position and bend forward a far as possible – if you feel any pain then do not push any further. You can use your hands to hold your feet, but do not pull on them.
Warrior 1
A fantastic exercise for building strength and stamina throughout your entire lower and upper body and core. From standing straight take a large step backwards with your left foot and turn outward to about 80 degrees. Lift your chest to slightly bend your back and lift you hands straight over your head, palms together. Repeat with stretching out your right leg.
Warrior 2
A great exercise for the lower body and greatly improves your balance. Start in Warrior 1 position and stretch out left leg. Turn your left foot 90 degrees and put your arms our straight horizontally. Repeat on the other leg.
Tree pose
A slightly more difficult pose but great for improving your balance, and to concentrate on meditation. From a standing position place your right foot on your left thigh, toes facing downwards. Press your palms together so your forearms are horizontal. Switch sides after your breathing reps.
Bridge pose
A great pose for beginners that stretches the front of the body and builds strength in the back of the body. Laying on your back place your feet a hips-width apart and flat on the floor. Raise your body so your lower legs are vertical and your body is straight. Interlace your fingers