Top 5 Yoga Poses For Beginners

STRENGTHEN

LUNGE

8 reps + 8 pulses Stand with your hands balanced on your hips, feet shoulder-width apart, weight evenly balanced between both feet. Take A large step forward and lower into a lunge Repeat, taking 8 steps forward,then pulse with a tiny movement for 8 reps Step the back leg in front and repeat on the other side.

SQUAT

8 reps + 8 pulses Stand with your feet parallel, slightly wider than hip-distance apart. Lower your buttback and down into a squat, then squeeze your glutes and inner thighs to lift up and straighten your legs. As you move, make sure your knees are aligned over your toes and your toes are pointing forward. Do 8 reps, then pulse for 8.

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CHAIR POSE

6-8 breaths With your feet together or hip-width apart,extend your arms by your ears, palms facing inward, as you lower your hips down into an imaginary chair. Engage your core to support your lower back. Shift your bodyweight back so that when you look at your knees, you can still see your toes. Lift your chest to peel your belly off your thighs.

BİCEPS CURL

8 reps + 8 pulses Stand with one foot in front of the other,and a dumbbell in each hand, palms facing forwards (A). Bend your elbows so your forearms are parallel to the floor, with your palms turned up. Curl your biceps as you lower into a lunge (B), then straighten your arms as you rise. Repeat 8 times, the pulse your lunge and pulse the mini biceps curl 8 times. Switch sides and repeat.

OVERHEAD SHOULDER PRESS

8 reps Stand with your feet hip-width apart, dumbbell in each hand. Raise your arms to the sides, elbows bent to 90° and upper arms parallel to the floor, forearms vertical and palms facing forward (A). As you squat,press your arms overhead (B); return to standing, bringing your elbows back to shoulder level. As you squat back down, extend your arms. Repeat 8 times.

Top 5 Yoga Poses For Beginners

CHEST OPENER

8 reps Stand in chair pose with your weights in your hands. Raise your arms in an ‘L’shape in front of your face at shoulder height (A), then fan them open, keeping a90° bend at the elbows so your elbows are shoulder height (B). Holding chair, open your arms and close them together,bringing your forearms, wrists and elbows together while maintaining a 90° angle.

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