4 YOGA PROCESS FOR BEGINNER

 1. Place your hands on your knees, palms up, and sit cross-legged on a yoga mat. Maintain as much straightness in your spine as possible. Push your "sit bones," or the bones on which you're sitting, into the floor. Close your eyes and take a deep breath.

Gwen Lawrence, yoga coach for the New York Knicks and other sports teams, athletes, and celebrities, says, "This is a terrific posture for novices to utilise as an assessment." "Sitting on the floor allows you to see and feel the external rotation of the legs perfectly." This position can also help relieve tension by increasing back flexibility.

2. Lie down on your mat with your hands and knees directly under your shoulders and your hips directly under your knees.. Spread your fingers wide and balance yourself by distributing your weight evenly between your hands. Breathe deeply and arch your back like a cat; feel the stretch from your neck down to your tailbone, as if you were catnip. Make a "scoop" shape with your back by lowering it all the way to your shoulders and lifting your head backwards.

In the words of Baptiste Yoga teacher Leah Cullis, "Cat-Cow helps reduce back discomfort because it stretches and activates the spine." "The entire spine, neck, chest, and shoulders are opened and become more flexible as a result of this practise. 5 to 10 repetitions would be ideal," says the author.

3. To begin this stance, stand tall and straight. Lift your hands in the prayer position and place them on your head, palms facing each other. Keep your weight on your right leg to maintain your balance. Kneel to the left and place your left foot on the inner thigh of your right leg. For 30 seconds, hold. Repeat the process with the other leg.

Shea Vaughn, a wellness and fitness expert and author of Breakthrough: The 5 Living Principles to Defeat Stress, Look Great, and Find Total Well-Being, says this pose helps to stretch the body long, from the heels to the ends of your fingers (and mom of actor Vince Vaughn). A better sense of equilibrium is also a benefit.

4. The shape of your body in Downward-Facing Dog is inverted. Begin by laying your hands on the mat, palms down, slightly in front of your shoulders. Kneel directly under your hips with your feet flat on the ground. Elevate your buttocks and hips toward the ceiling as you exhale and lift your knees off the ground. Your thighs should be pushed back and your heels should be flexed toward the floor. Keep your head tucked in between your upper arms and in line with them, not dangling from the top of your shoulders. Try bending your knees to stretch your back if you see your lower back rounding.

It "calms the nervous system, improves overall flexibility, reduces the compression of our spine and arms, sculpts our legs, and opens our shoulders," explains Cullis. The pose can be sustained for up to ten breaths on each side for greater advantages in strengthening the muscles. Cullis recommends that you lengthen from your wrists to your hips while inhaling, and deepen from your hips to your heels while exhaling.

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