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Beginner’s Yoga 1-2-3 July 14, 2010

Posted by nrhatch in Exercise & Fitness, Health & Wellness, Mindfulness.

GymnasticsYoga increases flexibility, decreases pain, improves circulation and balance, elevates mood, stretches and strengthens muscles, boosts energy, and improves our over-all health and well-being.

Here’s a short, 15 minute Beginner’s Yoga routine from Prevention.com which will get you started as easy as 1~2~3:

You’ll need: A yoga mat and a sturdy chair

How to do it: Perform poses in order, flowing from one to the next for 15 minutes. To increase the benefits, do the routine twice and/or hold the poses longer.

Spinal Twist
Increases flexibility and strengthens back muscles

Lie on back with arms extended on floor at shoulder height, palms down. Bring knees to chest. Keeping knees together, exhale and lower legs to left side. Turn head to look over right arm.

Take several deep breaths. Inhale, bringing legs back to center, then exhale and repeat on opposite side.

Supported Downward-Facing Dog
Stretches hamstrings; strengthens arms, legs, back, and shoulders

Stand in front of sturdy chair, seat facing you. (If it slides, place against wall.) Bending forward from hips, put hands on back of seat and step back until arms are extended. Exhale and release chest toward floor, keeping back flat and shoulder blades pressed down. Reach gently forward, head level between arms. Inhale and press heels down. Exhale and move deeper into pose, stretching through arms. Hold 3 to 5 breaths. Walk forward and gently roll up to standing.

Tree pose
Strengthens legs, butt, and abs; improves balance

Stand with feet together, palms in front of chest in prayer position. Fix gaze on a spot to help balance. Inhale, placing bottom of right foot on inside of left calf, right knee pointing out to side. Hold and exhale, pressing left foot into floor. Inhale, reaching top of head toward ceiling. Hold for 3 to 5 breaths. Repeat on opposite side.

Make it easier  Perform with hands on hips or arms out to sides. You can also bring right foot only to ankle, touching floor as needed to maintain balance.

For exercise and fitness tips, and more yoga poses visit Prevention.com

Related posts: 10 Happiness BoostersAwakening To The Sacred * The Universal Internet


1. Loreen Lee - July 14, 2010

I’ve got the book Yoga for Arthritics! Do mine on my ecology-Nassau-Space-Foam Mattress! Would you believe? Used to take at Center across the street and at the Health Center at the Unitarian Church, but the book was ‘cheaper’ economically. I’m just a horizontal rather than a vertical Yogi Bear! grin grin. Keep reminding us to breathe!!!!!

nrhatch - July 14, 2010

Ha! Hey Yogi . . . pass me a mat! : )

2. cindy - July 14, 2010

Tried the downward-facing dog and couldn’t get upright again. And my dog laughed at me …

nrhatch - July 14, 2010

Ha! Same problem here.

Tigger giggles when I do cat pose. ; )

But Tigger reminds me to stretch throughout the day, so I don’t get stuck like the Tin Man on my way to Oz.

3. isathreadsoflife - July 14, 2010

Great site and exercises , thank you !

nrhatch - July 14, 2010

Prevention.com is a wonderful site with lots of great tips for living a healthier, happier life . . .

4. 7 Ways Water Workouts Work Wonders | Spirit Lights The Way - May 1, 2014

[…] posts:  Beginner’s Yoga 1~2~3 * 10 Happiness Boosters * 13 Tips to Stay Healthy & […]

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