Today’s complex is ideal for both beginners and continuing yoga practitioners. All asanas from this workout are performed in a standing position. You can practice anywhere: on the street, at work and at home.
Wide stance with a forward bend
- Spread your feet wide apart, with your thumbs facing slightly inward. Take a deep breath. As you inhale, slowly raise your arms up and bring your palms together above your head.
- On the exhale with a straight back, bend downward. At the lowest point, touch the floor with your palms.
- If you can’t reach the floor with your hands, put your arms around your elbows and start rocking from side to side.
- Try to relax completely, coming to the lowest point.
- Place your feet wide apart, toes looking to the sides.
- Bend your knees and try to go into a deep squat. At the same time you must confidently keep your balance.
- Arms apart and bend at the elbows, fingers should look up. You can join your thumb and index finger in a ring.
- Linger in this position for a few seconds and focus on breathing.
Warrior pose II
- Put your legs wide apart, turn the left one so that the knee looks forward. Firmly rest your right foot on the floor.
- Bend the left knee at an angle of 90 degrees, arms apart, the gaze should be directed straight ahead. Tighten your stomach.
- Hold this position and take a few deep breaths in and out.
- From the previous asana, bend the body to the right to the straight leg.
- With your left hand reach behind your head and place your right hand on the calf of your right leg.
- Try to direct your gaze upwards.
- Staying in this position, breathe deeply for a few seconds.
Extended Angle Pose
- Stand in the pose of warrior II and from it bend the body to the left to the bent leg.
- Extend your right arm diagonally upwards and place your left elbow on the thigh of the bent left leg.
- In this position, the main weight should be on the supporting heel of the left foot.
- Breathe deeply in this position.
Warrior pose I
- Straighten both legs, slightly reducing the distance between them, the left leg looks sideways. Bend it at the knee so that the angle is slightly more than 90 degrees.
- Keep your body straight and extend your arms in front of you. They look in the same direction as the knee of the left leg.
- Staying in this position, take a few deep inhalations and exhalations.
Warrior Pose III
- Step out of the previous asana by placing your feet close to each other.
- Push off with your right foot, lift it off the floor and start balancing on your left foot. It may be slightly bent at first to make it easier to find your footing.
- Tense your glutes and extend your right leg back. The arms can be extended either to the sides or forward.
- While in this position, breathe deeply.
- Stand straight. Bend the right leg at the knee and place the foot on the inner surface of the left thigh. The foot can be either above or below the knee.
- Bend your arms and bring your palms together in front of your chest.
- It is important to find a fulcrum from the beginning to keep your balance later on.
- Breathe deeply in this position.
- Put your legs wide, the toe of the left foot is turned and looks to the side. Legs are straight.
- From this position, tilt the body to the left so that the right arm looks up, and place the left hand on the left leg closer to the foot.
- Try to open your chest as much as possible.
- Hold in this position and breathe deeply.
- Put your legs wide apart, the toe of the left foot is turned to the side. Turn the body to the left leg.
- Put your hands behind your back and gently lower the body to parallel with the floor. The back should be straight.
- Do not go too low, it is important to feel every muscle.
- Hold at the lowest point and take a few deep inhalations and exhalations.
Do another such cycle on the other side of the body.
This relaxing workout will be a great way to end your work day. You will release the tension from your muscles and give your body a full rest. And if you have poor stretching and find it difficult to exercise, yoga can help you solve this problem.