Week 4 - Yoga Classes Routine For Beginners

Week 4 - Yoga Classes Routine For Beginners

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Yoga Classes (Day 22): Plank Pose

  1. Assume Pose Downward Facing Dog.
  2. Bring your torso forward until you have your arms perpendicular to the floor with your shoulders right above your wrists.
  3. While keeping your arms straight, draw your shoulder blades together and broaden your collarbones.
  4. Bring your tailbone toward your heels without curving your back—keeping your spine completely straight.

You can stay in this pose for as long as you are comfortable.

Yoga Classes (Day 23): Half Moon Pose

  1. Assume Extended Triangle Pose on your right side.
  2. Then while resting your left hand on your left hip, slightly bend your right knee and move your left foot forward 6-12 inches. Alongside move your right hand forward at least 12 inches.
  3. Push your right hand and heel into the floor as you straighten the right leg.
  4. Lift your left leg parallel to the floor. However, keep your right knee aligned forward not inward.
  5. Move your torso the left and keep your left hip slightly forward. It would be best to keep your left hand on your hip and your head at a neutral position.
  6. Keep most of your weight on your right leg and if you need to you can help steady yourself with your hand on the floor.

Stay in this position for a minute and then repeat on the opposite side.

Yoga Classes (Day 24): Corpse Pose

  1. While lying on your back, lift the pelvis and slide the tailbone down to spread out your lower back. Let the feet and legs roll outwards to their natural resting position.
  2. Raise your arms and spread your shoulder blades so that they are away from your neck. Rest them at your sides at about a 45-degree angle with your palms up.
  3. Lengthen the neck by placing your chin closer to your chest.
  4. Inhale deeply and then exhale as you sink your body into the floor and become quiet and still.

Stay in this pose for at least 5 minutes a day.

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Yoga Classes (Day 25): Four Limbed Staff

  1. Start into Downward Facing Dog Pose.
  2. Then assume Plank Pose , keeping your shoulder blades firm and your tailbone pulled toward your pubic bone.
  3. Gently lower the torso and legs just a couple inches parallel to your mat,keeping your back properly aligned and straight and keep your pubic bone tucked inward toward the belly button.
  4. Broaden your shoulder blades and keep your elbows close to your sides as you press your fingers into the mat.
  5. Left your sternum and head so that you’re looking forward.

Stay in this position for up to 30 seconds if you can.

Yoga Classes (Day 26): Low Lunge

  1. Get into Downward Facing Dog Pose.
  2. Bring your right foot up to rest between your hands making sure that the right knee is aligned over the right heel.
  3. While resting your left knee on the floor, slide back until you feel a slight stretch in your thigh and groin area.
  4. Bring your torso up and in a sweeping motion bring your arms to the sides, perpendicular to the floor,keeping your chest lifted and your shoulders pressed back.
  5. Bring your head up and move your pinkie fingers up to the ceiling.
  6. Hold here for a minute and then exhale moving your torso back to your right bringing your hands to the floor and your left toes under.
  7. While exhaling again, bring your left knee forward and get back into Downward Facing Dog.

Repeat this pose for the opposite side.

Yoga Classes (Day 27): Boat Pose

  1. While in sitting position put your knees and feet together with your knees bent.
  2. Hold the backs of your knees and focus on lengthening the spine as you lean back slightly making sure not to fold over.
  3. Bring your feet a couple inches off the ground, breathing in and out as you find your balance.
  4. Gently raise your heels to knee level, keeping your knees bent.
  5. Then let go of your legs and bring your arms forward as you keep chest broad.
  6. Raise your legs at a diagonal in the air in front of you taking care not to round your back.

Stay in this position for at least 30 seconds or as long as you like.

Yoga Classes (Day 28): Happy Baby Pose

  1. Lie on the floor on your back.
  2. Then while exhaling, bring your knees into your stomach.
  3. Grab the outside of both feet and open your knees up a little wider than the width of your torso.
  4. Pull your feet up towards your armpits.
  5. Bring both ankles directly over your knees, keeping your shins perpendicular to the floor as you flex through your heels.
  6. Gently push up with your feet while at the same time pulling your hands down.

Stay in this pose as long as you’re comfortable or atleast 1 minute.

Why search in beingswasth.in for yoga classes near me?

BeingSwasth makes it easier to discover yoga classes near me specializing in natural healing therapies for common ailments of mind and body. General Disclaimer: Consult a qualified physician before starting any treatment. Any ongoing medications should be continued.

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