Yoga Poses Back

Yoga Poses Back

bend

Backbends are a great way to open the chest and front of the body, and to stretch the spine. This pose is a gentle backbend that is perfect for beginners.

1. Start in a seated position with your legs stretched out in front of you.

2. Bend your right knee and place your foot on your left thigh.

3. Reach your right hand behind you and clasp your fingers together.

4. Gently press your right hand against your back, and lean forward, extending your spine.

5. Hold the position for a few seconds, and then release.

6. Repeat on the other side.

Yoga Poses To Get Rid Of Bloating

1. Child’s pose: This pose is great for releasing any built up tension in the stomach and is also very calming. Kneel on the floor with your big toes touching, sit back on your heels and extend your arms forward. Let your forehead rest on the floor and hold for 5-10 breaths.

2. Cat and cow pose: This pose is also great for releasing tension in the stomach and helps to get things moving. Come onto your hands and knees, inhale as you arch your back and look up, exhale as you tuck your chin and round your back. Hold for 5-10 breaths.

3. Downward facing dog: This pose is a great way to stretch out the entire body, including the stomach. Come onto all fours, tuck your toes and lift your hips up and back. Hold for 5-10 breaths.

4. Warrior I: This pose is a great way to open up the hips and stomach. Stand with your feet hip-width apart, extend your arms out to the sides and bend into your left knee. Keep your right leg straight and your left ankle above your right knee. Hold for 5-10 breaths and switch sides.

5. Triangle pose: This pose is a great way to stretch out the sides of the body and the stomach. Stand with your feet 3-4 feet apart, extend your arms out to the sides and bend into your right knee. Keep your left leg straight and your right ankle above your left knee. Turn your right hand down to the floor and reach your left hand up to the sky. Hold for 5-10 breaths and switch sides.

Team Yoga Poses

for Busy People

If you’re like most people, you’re busy. You don’t have time for a full hour of yoga every day, but you still want the benefits of a regular yoga practice. These team yoga poses for busy people are perfect for you!

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Each pose can be done in just a few minutes, and you can do them all together or mix and match them to create your own routine.

1. Mountain pose (Tadasana)

This is a great pose to start with, because it’s simple and grounding. Standing with your feet together, lengthen your spine and reach your arms overhead. Hold for a few deep breaths, then release and move on to the next pose.

2. Downward-facing dog (Adho Mukha Svanasana)

This pose is a great way to stretch your hamstrings and get your blood flowing. From mountain pose, bend your knees and lift your hips up towards the ceiling, then press your palms into the floor and extend your legs and spine. Hold for a few breaths, then release and move on to the next pose.

3. Chair pose (Utkatasana)

This is a great pose to strengthen your thighs and glutes. Start in mountain pose, then bend your knees and sink down into a squat, keeping your spine straight. Hold for a few breaths, then release and move on to the next pose.

4. Warrior I (Virabhadrasana I)

This is a great pose to build strength and stamina. Start in mountain pose, then step your left foot forward and turn your left heel down. Reach your arms out to the sides and sink down into a lunge. Hold for a few breaths, then release and switch sides.

5. Triangle pose (Trikonasana)

This is a great pose to stretch your hips and hamstrings. Start in warrior I pose, then extend your left arm out to the side and lean over your left leg. Hold for a few breaths, then release and switch sides.

6. Child’s pose (Balasana)

This is a great pose to relax and stretch your spine. Start on your hands and knees, then fold forward and rest your forehead on the floor. Extend your arms out in front of you and hold for a few deep breaths.

7. Corpse pose (Savasana)

This is the perfect pose to end your routine. Lie down on your back and let your body relax. Close your eyes and breathe deeply, letting go of all your worries and stress. Stay in this pose for as long as you like.

3Person Yoga Poses

The following yoga poses are recommended for three people.

The Triangle Pose

The Triangle Pose is a standing pose that stretches the sides of the body. It is a good pose for improving balance and coordination.

To perform the Triangle Pose:

Stand with your feet hip-width apart and point your toes straight ahead.

Extend your arms straight out to your sides and parallel to the floor.

Turn your left foot out 90 degrees and your right foot in about 45 degrees.

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Bend your left knee and reach down to touch your left ankle with your left hand.

Extend your right arm up toward the ceiling.

Hold for 5-10 breaths, then switch sides.

The Triangle Pose is a great pose for improving balance and coordination. It also stretches the sides of the body and the hamstrings.

The Warrior III Pose

The Warrior III Pose is a standing pose that strengthens the legs and glutes.

To perform the Warrior III Pose:

Stand with your feet hip-width apart and point your toes straight ahead.

Shift your weight to your left leg and lift your right leg behind you.

Extend your arms straight out in front of you.

Keep your back straight and your gaze focused on the floor in front of you.

Hold for 5-10 breaths, then switch sides.

The Warrior III Pose is a great pose for strengthening the legs and glutes. It also improves balance and focus.

Yoga Tripod Pose

(Utthita Tripurasana)

Utthita Tripurasana is a challenging yoga pose thatrequires balance, strength and flexibility. The name Tripurasana means “triad posture,” and refers to the three points of contact your body makes with the floor: your two hands and your forehead.

To perform UtthitaTripurasana, start in Tadasana (Mountain Pose). Step your left foot about 3 feet in front of your right foot and turn your left heel in so that your left toes are pointing to the right. Bend your right knee and place your right hand on the floor beside your right foot.

Inhale and reach up with your left hand to grasp your left ankle. Exhale and lift your left ankle as high as possible, pressing your left hand against your ankle to help you lift.

Now press your left hand against your left ankle and use your right hand to press down into the floor as you lift your torso and hips into the air. Bring your left leg behind you as you press your left foot against your right hand.

Stay here for a few breaths, then lower your hips and torso to the floor and switch sides.

Utthita Tripurasana is a great way to improve your balance and strength. The pose also stretches your hamstrings and hips.