Simple Yoga Tutorial For Beginners (with Pictures)

No experience required

Suitable for any age


Psychologists agree the safest way to relieve stress and depression is with a simple yoga routine 

Extensive elevated levels of stress take a heavy toll on the mind and body and may increase the risk for hypertension, heart attack, or stroke

Experts say; misuse of opioids and stimulants is on an Alarming Rise due to lockdown rules

Sneaking in time and energy commuting to group classes after work is just inconceivable

Beginner yogis are desperately searching for a basic yoga routine, to help them get rid of stress


5 Facts About Yoga


Women account for 72% of yoga practitioners

No prior experience needed to benefit from this practice

Focusing on breathing reduces stress and anxiety naturally

This 5,000 year old practice is not "just a fad"

43% practice yoga at home, 2 - 3 times a week, 10 - 15 minutes per session


Here are your 5 steps; But First!

Take your time, rule #1!

Follow along at your own pace

Learn to listen to your breathing


Step 1: Child's Pose - Level - Easy

Gently spread your knees apart on your mat, never rush in and out of poses

Let your tummy sink between your thighs and gently rest your forehead and hips

Hold for about 5 - 10 minutes

Learn to concentrate on your breathing, nothing else

Benefits;

Relaxes your shoulders, lower back and ankles, opens the hips

Helps fight insomnia

Take pressure off your back


Step 2: Corpse Pose - Level - Way Too Easy

Slowly lay on your back on a mat

Now we'll learn how to relax all muscles in different zones starting from your head down to your toes

Relax all your muscles in this sequence; start from the head downwards, your face muscles including your cheeks, ears and eyebrows, neck area, shoulders, elbows, even your hands and fingers, tummy, hips, then move down to your legs, knees ankles, right down to all ten toes, follow this pattern

Feel your body sink with gravity, this is a game changer and should be applied to each pose

Hold for about 5 -10 minutes

Your breathing is your focus now, safely relax all muscles deeper

Awaken your inner peace

Start and end each session with this new habit

Benefits;

Relieves stress and fatigue

Increases positive vibrations

All-around feel-good natural position


Step 3: Happy Baby Pose - Level - Easy & Fun

Lay on your back, balance yourself by grabbing both feet, slowly pull them closer and evenly to your chest, gently stretch your hips

You can massage or tickle your toes at the same time

Now smile :-)

Hold for 5 - 10 minutes

Benefits;

Awakens your inner child

An instant mood booster

Decreases the onset of lower back pain

Opens hips, stretches hamstrings and thighs

Improves balance and calms the brain

Takes the gravity pull off your hips, legs and feet


Step 4: Cobra Pose - Level - All Of The Above

Slowly lay face down on your mat, use your hands and arms to lift your chest, shoulders and head, in a slightly upright, but comfortable position

No need to straighten your arms in the beginning

Take a minute to enjoy this new position, listen to your breathing pattern

Feel your tummy and hips stretch in a new direction

Never over stretch your back or neck

Hold for 5 - 10 minutes

This is your time now, listen to your breathing, it's all that matters

Benefits;

Tones the buttocks

Soothes sciatica

Relieves fatigue

Aides in concentration and balance

Tightens the buttocks

cobra pose

Notes;

This is a very simple and basic tutorial to encourage the beginner yogi, just like you

Listen! You’ll be amazed how easy these yoga poses are plus all the health benefits you'll feel

It's critical to never overstretch, never rush in and out of each pose

If you're running short on time just perform one pose per session, master one at a time

For best results, set aside 2 - 3 days a week, 10 - 15 minutes per session

This short tutorial was made for educational purposes


Step 5; Watch the Video And Avoid These 3 Common Mistakes

Click Here

Avoid 3 Common Mistakes


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