Morning Yoga for flexibility and strength, a guide with 14 poses and benefits explained

1. Let's begin with the Sun Salutation (Surya Namaskar), repeat this 6 times. This is to warm up the whole body before continuing with asanas.
2. Leg Raises: These are also simple exercise that prepare for the asanas, and it strengthens the abdominal and lower back muscles.
3. The headstand: Sirshasana, it is one of the most powerful beneficial pose for both body and mind. I did some variations here. It is important to rest in child pose until body is fully relaxed both before and after this pose.
4. Shoulderstand : Sarvangasana, The plough: halasana, and the bridge : Sethu Bandhasana. They are very good for giving flexibility to the spine and the neck and arms while releasing tension.
5. The fish: Matsyasana, it is the counterpose to the shoulderstand and must always be practiced after it.
6. The forward bend: Paschimothanasana: This is good for trimming the waist, restoring elasticity to the spine, and stretching the hamstrings.
7. The inclined plane: This strengthens the entire body from head to toes.
8. The backbends: Cobra (Bhujangasana), it gives powerful stretches to the spine, and also strengthen the abdominals.
9. The half Spinal Twist ( Ardha Matsyendrasana): It tones the spinal nerves and improves digestion.
10. The splits (Anjaneyasana) : this pose brings a feelings of balance and symmetry.
11. The Crow variation (Kakasana) : It is a very powerful balancing pose.
12. The hands to feet pose (Pada Hastasana): this one has the same benefits as the forward bend. Come up slowly.
13. The Triangle (Trikonasana), it gives great stretch to the spine, and tones the spinal nerves.
14. Final Relaxation: The Corpse Pose( Savasana): relax deeply and let the body sink to the earth for at least 10 mintues. It helps to release the tension and receive the full benefit of what we have just practiced.

Had to cut the length a bit since youtube only allows 15 min max for each video.

Thanks for watching, if you have any questions, please feel free to ask me :-) http://www.exhalerelax.se




Background music:
1. Prelude C, Bach
2. Canon in D Major
3. Brandenburg Concerto No. 4
Kevin Macleod, Creative Commons license, from: http://incompetech.com

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[lovejacob1995]

is it bad i can't even do the warm up I'm not flexible at all I hope yoga will help but I can't even touch my toes my back needs some help with flexibility

[EshanaKerala]

@lovejacob1995 , hi there, please do not worry too much about the flexibility at the beginning when starting yoga, lots of us were not flexible at all, but with regular practice, your body will become stronger and more flexible. As long as you are patient, the time will come. :-)

[denross9]

Hi! Actually I'm not able to do the split, but I am training and getting more flexible for doing it.

Do you recommend doing it with both legs?or Should I choose my best leg and trying only with that leg?

Greetings.

[EshanaKerala]

@denross9 , Hey! I think it is best to train with both legs as it will help to balance the energy. Namaste, Christine. :-)

[chicken1162]

Can you do the leg behind your head pose?

[EshanaKerala]

@chicken1162 Managed to do it with my left side today, the right side still needs some work, that is a very good asana in the sitting cycle.

[MathariLoves]

Aw thank you, I discovered some nice poses. Keep up please, classical music fits well & your body looks very good.

[Waukable17]

You are so skinny! Are you on a diet or somethin?

[yogafan6500]

She does is so gracefully. Love the video.