Yoga exercises combine physical exercises with breath to release tension, increase flexibility, calm the mind and strengthen your body. Unlike weight training, you can do yoga daily, though you may want to start with two or three days a week and work up from there. You can practice at home with just a mat. You may find you prefer morning or evening practice, so try both and see which one is most beneficial.
Downward-Facing Dog
Downward-facing dog is a common exercise in many styles of yoga. The downward-facing dog pose works most of the muscles in your body. You should feel your arms and shoulders straining to hold you up and the muscles in your calves and hamstrings stretch. Lie on your stomach to begin this exercise and take a deep breath in through your nose. Exhale and press your body off the floor into a low plank with your hands shoulder-width apart, your legs and back in a straight line and your elbows bent next to your sides. Squeeze your abdominals and breathe in. Exhale through your nose and raise your hips as you press your heels into the mat. Straighten your arms and press your shoulder blades down your back. Position your head between your arms so your neck aligns with your spine. Either hold this position for up to five breaths or lower your body back to plank position. Do the desired number of repetitions. Instead of a low plank position, you may do a high plank by straightening your arms when you first push off the floor and between each rep.
Standing Forward Bend
The standing forward bend is a yoga exercise for stretching your legs and back. Found in many yoga sequences, the standing forward bend is a yoga standard. To do a standing forward bend, stand up straight and inhale as you lift your arms overhead. Exhale and bend forward from the waist as you tighten your abs, bringing your hands to the back of your calves to gently pull yourself into the stretch. Relax your neck and hang like a rag doll. Take three deep breaths through your nostrils before rolling back up to standing.
Standing Chest Lift
The standing chest lift is a mini back bend that tones your back and stretches your neck and chest. The standing chest lift is an easy exercise that is often part of a yoga warm up, though you can do it anytime. To perform a standing chest lift, place your hands on your lower back and stand with your feet together. Inhale through your nose. Tighten your abs and glutes as you arch your back and tilt your head back to look straight up. Pull your shoulders back and open your chest. Exhale as you stand back up or remain in the pose for a few breaths.
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