How to Do Yoga for Absolute Beginners (Basic Yoga Series)
Lie on your back on the yoga mat (blanket)., Lie down outstretched on the floor., From the supine position, stretch the legs to the sky and prop up on the back with your hands., Roll gently from the candle in the supine position and pull your knees...
Step-by-Step Guide
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Step 1: Lie on your back on the yoga mat (blanket).
Raise the head, arms and legs.
Move the arms and legs like riding a bicycle.
Think the mantra "Cycling".
Move to the left and right side. -
Step 2: Lie down outstretched on the floor.
The arms surround the head.
Rotate the pelvis to the left and head to the right.
And vice versa.
Focus on the spine.
Do this gently several times, so that you solve well the tensions in the spine.. , Move the legs, such as cycling and think the mantra "Candle". , Embrace your legs and relax rocking from side to side.
It is as if you swing lovingly a little kid.. , Lift the right arm and the left leg stretched as far as possible.
Then lift the left arm and right leg.
Do this several times and count the numbers from 1 to 20 in the body. , Focus on the spine and twist as much as possible.. , The head rests on the hands.
Focus on the feet and move it relaxed and gently on your way.. , The back is straight and the belly relaxed.
Think the mantra "Om Shanti" until your mind comes to rest.. , May all people be happy.
May the world be happy."
First stop one minute every thought, focus on the feet and move it gently.
Then relax for a few minutes completely. -
Step 3: From the supine position
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Step 4: stretch the legs to the sky and prop up on the back with your hands.
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Step 5: Roll gently from the candle in the supine position and pull your knees toward your chest.
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Step 6: Turn around and lie on your stomach.
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Step 7: In the prone position lie your head on the hands and turn with your breath several times the pelvis relaxed to the left and right.
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Step 8: Stay relaxed in the prone position and move softly your feet.
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Step 9: Rise up in a sitting position (heel seat or cross-legged) and put the hands in your lap (or on the legs).
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Step 10: Move your hand and think
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Step 11: "I send light to (name).
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Step 12: Lie down comfortably and relax.
Detailed Guide
Raise the head, arms and legs.
Move the arms and legs like riding a bicycle.
Think the mantra "Cycling".
Move to the left and right side.
The arms surround the head.
Rotate the pelvis to the left and head to the right.
And vice versa.
Focus on the spine.
Do this gently several times, so that you solve well the tensions in the spine.. , Move the legs, such as cycling and think the mantra "Candle". , Embrace your legs and relax rocking from side to side.
It is as if you swing lovingly a little kid.. , Lift the right arm and the left leg stretched as far as possible.
Then lift the left arm and right leg.
Do this several times and count the numbers from 1 to 20 in the body. , Focus on the spine and twist as much as possible.. , The head rests on the hands.
Focus on the feet and move it relaxed and gently on your way.. , The back is straight and the belly relaxed.
Think the mantra "Om Shanti" until your mind comes to rest.. , May all people be happy.
May the world be happy."
First stop one minute every thought, focus on the feet and move it gently.
Then relax for a few minutes completely.
About the Author
Matthew Richardson
Creates helpful guides on cooking to inspire and educate readers.
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