Yoga has been practiced for over 5000 years. This form of body movement has started in India but has spread throughout the world over the years.
Yoga is one of the oldest disciplines
Beginner yoga
People who are just starting to incorporate yoga into their daily regimen can try basic poses first to increase their flexibility and strength.
Mountain pose
The mountain pose promotes solid breathing and improves posture as well as the person's sense of center. Simply stand with feet wide apart. Place the arms at the sides then breathe slowly at an even pace. Always keep your neck aligned. Some people take a prayer position or reach up to the sky to help them focus.
Downward facing fog
Downward facing dog encourages blood circulation and is a good stretching exercise for the calves and heels. Get on all fours with hand and knees apart. Press the hips upward then curl the toes.
Intermediate yoga
Private personal training for intermediate poses are more challenging and requires more flexibility
King dancer pose
This pose improves core strength and balance. Bend the knee and then shift the weight to one leg. Gasp the inside of the left foot with the left hand. Bring the left foot and right arm up towards the ceiling and bring the torso forward. Hold the position for 5 seconds then release. Repeat on the other side.
Reverse warrior pose
Reverse warrior strengthen the legs and improves the flexibility of the spine. Stand with legs four feet apart. Turn the right foot 90 degrees and the left foot in. Lunge the right knee in 90 degrees keeping the knee over the foot. Open the arms out, bringing the right arm in front. Bring the hand down to the rear leg. Bring the front arm up and stretch the spine.
Advance yoga
People should only start an advance private personal training when they have already mastered the basics and have sufficient strength and flexibility to carry out these poses.
Firefly pose
This pose strengthens the shoulders, abs and arms while stretching the hamstrings. Start with a wide legged squat with feet wide apart. Place the hands on front in the floor. Wrap the hands behind and around the ankles. Put your shoulders under the knees. Squat back down then shift the body weight into the hands. Cross the feet in the air after you lift them. Straighten legs into a straddle, squeezing the thighs tight.
Head stand
Headstand pose lengthens the spine and tones the core and legs. Start in a downward facing dog position then lower the forearms to the floor. Interlace the fingers with the pinkies still touching the floor. Between the fist and forearms there should be a triangle. Squeeze the big toes together then lift the legs upward keeping it straight with the toes pointed. To come down, bend the knees to the chest then lower them to the floor.
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