- Bhujangasana or the cobra pose: Lie face down spread your arms on the floor, Stretch your legs back and slowly lift your upper body. Make sure your pubis and toes form a straight line and touch the floor. Hold this pose for 20 to 30 seconds.
- Utrasana or the camel pose: Kneel on the floor arch your back Touch and then hold your heels with your hands, Hold this pose for a minute.
- Vasisthasana or the Side Plank Pose: Perform after the downward - facing dog pose. Shift to your left or right foot, Tilt your body accordingly either to the right or left side, raise the opposite arm in the air. Hold this pose for 15 - 30 seconds. return to the downward - facing dog pose
- Paschimottana ot the Seated Forward Bend Pose: Perform after Sukahasana or Padmasana (recommended). Stretch your body towards your feet as you exhale. Hug your feet with your hands. Hold this position for up to one minute
- Dhanurasana (Bow Pose): Lie down in the prone position on the mat, with the legs together, while your hands rest on either side of your body and palms face the floor. Exhaling deeply, bend your knees upwards. Lift your head and bend backward. Bring your hands backward and try holding your ankles with your hands. Support your body weight with your abdomen. Inhaling deeply, try to lift your knees higher. Hold the posture for 15 to 30 seconds, working up gradually to 60 to 90 seconds. Breathe normally while holding the posture. Exhale and slowly relax, stretching out your body. Repeat this asana 10 times to begin with, working up to 30 times gradually. Relax for 15 seconds after each repetition.
These Yoga poses are good for beginners, start with these and we will come back with more poses for you to try. These will improve your posture, strengthen your back muscles, flatten your tummy and stimulates neck and abdomen.
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