Seated Poses
Table Svanasana
Begin on the floor on all fours in with your hands under your shoulders and your knees under or slightly behind your hips. The belly has to be drawn in and up towards your spine to avoid straining the back too much.
Dog tilt pose
Used often in classes, this is one of the best known yoga exercise postures.
Starting with the table pose, you inhale and point the tailbone up towards the ceiling. The spine is arched and the belly is dropped down. Spread the fingers wide apart and press the palms into the floor. Drop the shoulders down from the ears and to reach the crown of the head up to the ceiling. Hold this Yoga pose for 4 up to 8 breaths as long as it feels comfortable.
Cat tilt pose marjariasana
Kneel on all fours making sure that the legs and arms are parallel and one hip width apart. Breathe in, breathe out, tuck in chin and arch up the spine slowly. Breathe in again and dip
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Standing Poses
Standing poses in yoga are usually the best poses to begin with for inexperienced people.
Five pointed star (utthita tadasana)
Draw your feet together and press down on the inside and the outside of the feet. Draw the shoulder blades in close to the spine and extend upwards through your fingertips. Draw your leg muscles up while extending down through the leg bones and throughout the heels. Now extend by lifting the front of the body and the tail bone is tucked down to lengthen the body.
Side plank vasisthasana
Shift your weight onto your right arm as you roll onto the outside of your right foot, keeping the feet flexed you put the left foot on top of the right foot, keeping the legs straight. Bring the left arm up towards the ceiling and gave through the fingertips. Roll back to the center and do the same with the other side of your body.
High lunge ardha mandalasana
Stand with legs straight, feet together, arms by sides, then step back with right foot, bending both knees so left knee aligns with left ankle, right leg extended, heel lifted. Inhale and lift both arms overhead. Yoga poses should gently stretch and relax the body so don't strain yourself during the exercise.
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