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Yoga for starters: Do it at home

 Yoga for starters at homePhoto: Shutterstock

Some people refrain from taking up yoga for a variety of reasons including time constraints, but you can actually practise yoga from the comfort of your home. Yoga not only increases focus, but it also strengthens muscles, dials down stress, and can give you better posture.

An important tip to note before you get started is learning how to maintain smooth and even breathing throughout the poses. Additionally, you shouldn’t attempt to hold a pose longer than you’re physically able to. Know your limits, and slowly increase the length of each pose with practice. If you struggle to come out of a position with ease, it is a sign that you’ve held a pose for too long.

Basic yoga poses you can do from home:

Mountain pose or “Tadasana”
This is one of the most simple poses, and it is a basic template for all the other postures. It is most ideal for beginning a yoga practice.

How to do it:
1.    Stand tall with your feet together, and keep your eyes closed.
2.    Let your arms rest at your sides.
3.    If you’re stiff, separate your feet slightly.

Child’s pose or “Balasana”
This basic move is a resting pose you can stay in for up to a few minutes.

How to do it:
1.    Bend your legs down, so that your knees and feet touch the floor, with feet placed together.
2.    With your knees placed slightly apart, rest your belly and chest between your legs.
3.    Place your head on the floor, and stretch your arms out straight in front of you.

Downward-facing Dog or “Adho Mukha Svanasana”
This pose can be a little challenging for beginners, but you can make it easier by increasing the distance between your feet.

How to do it:
1.    With feet placed apart, bend forward at the waist and press your flat palms into the ground, hips in the air.
2.    Your hands should be shoulder-width apart, with arms, shoulders and back lined up in a straight, diagonal line.

Chair Pose or “Utkatasana”
This beginners’ pose helps to strengthen the legs.

How to do it:
1.    Stand with your feet together.
2.    Bend your knees (like you’re sitting in a chair) while raising your arms up alongside your ears.
3.    Your back should be slightly arched, with your arms placed above your head.

Tree Pose or “Vrksasana”
This is a one-legged balancing pose. This pose builds confidence and can help to focus the mind.

How to do it:
1.    Stand on one leg and bring your other foot up to your ankle, shin or thigh – depending on your flexibility.
2.    Lift your arms into the air with both the palms of your hand pressed together, creating “branches” for your tree.