pose number one the downward facing dog we'll begin our yoga sesh with a downward facing dog pose so get on all fours keeping your wrists below your shoulders and your knees under your hips then tuck your toes under press your hands into the floor and straighten your legs to bring your bum up towards the ceiling we're gonna hold this pose for 30 seconds ready let's go the downward facing dog is one of the main poses in most types of yoga it works stretches and strengthens your entire body if it's too hard for you you can
bend your knees a little bit 10 more seconds and great job [Music] pose number two plank nothing can pump up the effectiveness of a workout like the plank can so let's do it start by getting into a push-up position now place your forearms on the ground so that your elbows are right below your shoulders make sure that your body forms a straight line from head to toe and that's it you're planking we'll put 30 seconds on the clock go the plank is actually one of the rare exercises that not only strengthen your core but also
work your entire body it can be pretty difficult to hold but controlling your breathing is a nice little trick to make this exercise a little easier five four three two one well done pose number three upward plank while we're still planking let's try another type this one's called an upward plank sit on the ground with your legs straight in front of you and your hands behind you then lift your hips while keeping your toes pressed to the floor all clear great your 30 seconds starts now [Music] [Music] the upward plank pose stretches your upper body
improves your balance and strengthens your arms legs glutes and core just like with the regular plank control your breathing to make it easier five more seconds [Music] bravo [Music] pose number four the tree [Music] to get in the tree pose stand tall with your feet together slowly lift your right knee up grab it and place your right foot on the inner thigh of your left leg close to your groin now lift your arms up to the sky with your palms together let's begin with your right leg raised for 30 seconds if you're completely new to
the world of yoga practicing the tree pose is definitely a great starting point it improves your balance and teaches you how to breathe correctly you're doing great keep it up and amazing now let's do the same thing with your left knee raised [Music] [Music] tree pose also strengthens and tones the calves ankles and inner thighs so doing this exercise regularly will leave you with some very nice looking legs as an added bonus it also does a lot for your core three two one done pose number five warrior one take a really wide stance and rotate
your hips so that your right leg is in front of you and your left leg is behind you bend your right knee so that your shin forms a straight vertical line roll your shoulders back lift your chest and reach your arms with your palms together let's do 30 seconds on the right foot warrior one stance is one of the main poses in many yoga practices it's essential for improving the strength of the core and the entire lower body while you're doing it be sure to breathe calmly and now change it up to your left leg
among other things warrior one also gives a good stretch to your chest lungs shoulders hips thighs and the list goes on try not to tip your pelvis forward as it can put too much pressure on your lower back we're almost done and that's it for warrior one now get ready for warrior stance two pose number six warrior two like warrior one stand with your feet about one leg length apart but don't square your hips this time turn your right foot out and bend that knee at a 45 degree angle now stretch your arms out to
the sides and gaze over with your right hand let's do half a minute on the right side [Music] warrior 2 stretches your hips and inner thighs while improving your balance 10-fold if you have any kind of neck problems don't turn your head to look over your hand though just look straight ahead [Music] okay now let's do the left side [Music] warrior 2 can also help improve digestion and relieve backaches not to mention it significantly increases your stamina making you stronger both physically and mentally just a couple more seconds and done [Music] pose number seven the
extended side angle [Music] start by getting into warrior two only instead of stretching your arms out to the sides bend your body to place your right hand on the floor next to your right foot then stretch your left hand up towards the ceiling keeping a straight line from the right hand to the left as always let's begin with the right side this particular pose is designed to target the sides of the torso and strengthen the legs hips hamstrings calves shoulders chest and spine [Music] so basically your whole body not bad right and now time to
switch to your left side the extended side angle pose also opens up the lungs improves digestion and helps relieve stress oh and it can sharpen your mind too try to focus on exactly what each part of your body is doing during the pose doing this regularly will make all of your problems with concentration disappear and that's it for this pose take a deep breath and let's move on to the next one pose number eight seated forward bend let's get back down on the floor shall we sit down with your legs pulled together straight out in
front of you now start to lean forward from your waist reaching for your toes once you've reached your limit as far as stretching goes hold it for the next 30 seconds you can probably feel it right about now but this pose is awesome for stretching your lower and upper back as well as your hamstrings it opens up the entire body teaches you to breathe when you're in an uncomfortable position helps with headaches and anxiety and reduces fatigue just make sure to keep your back straight and do the pose correctly hold it a little more and
nailed it pose number nine bridge lie on your back with your knees bent up lift your hips up towards the ceiling and hold this position yep it's pretty straight forward your time starts now the bridge is yet another essential pose for beginners it manages to stretch both the front and the back of the body it also improves blood circulation and digestion helps relieve stress and opens the lungs and thyroid not that many exercises can do that right [Music] hold it and done keep up the energy the next exercise is right around the corner pose number
10 child's pose start child's pose by sitting on your knees on the mat then lower your head to the floor with your hands reaching forward or rested at your sides now just relax for the next 30 seconds child's pose is the best resting pose for any stress and tension relief it's also good to do it in between difficult exercises to calm down your body and mind plus it improves your digestion relieves back and neck pain and stretches your hips thighs and ankles and time's up pose number 11 cobra pose to get into cobra pose start
from the downward facing dog after that come forward into a plank bend your elbows and slowly lower your hips down to the floor roll your shoulders back and gently lift your upper body elegant and easy ready to hold it for the next 30 seconds then let's get to it [Music] this pose strengthens your back and opens up your chest and shoulders it also decreases stiffness in the lower back do it carefully if you have any back injuries in that case it's actually better to stay away from this pose until you get better [Music] three two
one nice [Music] pose number twelve bow pose this one's not too hard depending on your flexibility just lie on your stomach on the ground or mat bend your knees lift your thighs up off the floor reach back and grab your ankles hold it there for half a minute bow pose is a miracle for stretching the whole front and back of your body while additionally improving your posture and spinal flexibility however if you have frequent migraines or insomnia it's better to avoid this pose the same goes for those diagnosed with high or low blood pressure just
replace this one with a different yoga pose [Music] and wonderful three more exercises to go [Music] pose number 13 boat pose [Music] start by sitting on the ground bend your knees lean back and lift your feet until your shins are parallel to the floor if you feel comfortable with this position extend your arms forward straighten your legs so that your body makes a v shape there you go you're now a boat be one for the next 30 seconds boat pose is a huge stress reliever it also improves digestion stimulates the kidneys thyroid and intestines and
strengthens the thighs and lower back if you're a lady and it's that time of the month you are better off skipping on this pose since it won't be very beneficial for you during your period it's also not advisable to do it regularly if you suffer from asthma or diarrhea three more seconds and stop you're doing great keep it up pose number 14 fish pose for this one start off by lying on your back keeping your feet on the floor and your knees bent then lift your upper body while sliding your hands under your butt keep
your forearms and elbows close to the sides of your body and to lift your upper back off the floor your 30 seconds begin right now [Music] this pose strengthens your hamstrings and lower back it also opens up your hips and ribcage again if you have migraines or insomnia this pose definitely shouldn't be part of your yoga training during menstruation however it can help ease the pain [Music] three two one done [Music] ready for our last exercise [Music] pose number fifteen wind relieving exercise this final exercise does exactly what it sounds like but we'll get into
that later let's start by lying on your back and bringing both knees up to your chest press on your lower abdomen by holding your knees tight in your arms then raise your head neck and chest and bring them close to your knees hug yourself like this for the next 30 seconds this pose helps improve your digestion and release toxic gas from your system yep hence the name as for your muscles it mostly stretches your lower back and strengthens the spine come on almost there and congrats you've completed the entire workout give yourself a nice pat
on the back for this
