Without further ado€¦
Mountain Yoga Pose
1. Stand upright with the tips of your big toes touching and your heels apart. All of your toes should be in a straight line when looking down. Rock back and forth, side to side while spreading your toes throughout the movement. Continue doing this while slowly reducing the movement until you come to a standstill. Your weight should be balanced at this point throughout your entire foot.
2. Slightly flex your thighs and raise your knee caps without tightening your core. Lift your inner ankles in order to support your arches. Now imagine a burst of energy going from the lowest point of your body straight through to the crown of your head. Turn your inner thighs inward slightly and bring your pelvis up towards your belly button.
3. Squeeze your shoulder blades together and slowly release them down the back. Raise your sternum without raising your rib cage and widen your collarbones. Lower your hands to your side.
4. Bring the crown of your head directly above the pelvic relative to its position. Keep your chin parallel to the floor and press your tongue to the floor of your mouth. Soften your eyes and relax.
5. The mountain pose, or Tadasana, is the foundation to all other standing yoga poses. It is important to practice this pose. Remain in the pose from 30 seconds to a minute while breathing smoothly.
Bridge Yoga Pose
1. Lie on the floor and place a thickly folded towel beneath your neck if you require the support. Bend your knees and set your feet on the floor with your heels as as close to the glutes as you can.
2. With your hands and feet on the floor, push your pelvis up without flexing your glute muscles. Keep your thighs and inner feet parallel. Hold your hands together beneath your body and push them towards your feet in order to properly adjust your shoulders on the floor.
3. Life your glutes until the thighs are roughly parallel to the floor. Keep knees roughly at 90 degrees, but push them away from the hips while lengthening the tailbone. Focus at this point on bringing your pelvis towards your navel.
4. Flatten your head to the ground by moving your chin away from your chest. Begin firming your shoulder blades and moving your sternum towards your chin. Tighten the outer arms and widen your shoulder blades. Try to lift the space between the shoulder blades up into the torso.
5. Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.
Downward Facing Dog Yoga Pose
1. Positing yourself on your hands and knees. Place knees below the hips and your hands ahead of your shoulders. Spread your palms and place your index fingers roughly parallel to each other. Point your toes forward.
2. Lift the knees from the floor while exhaling and keeping the knees slightly bent with heels off the floor. Stretch your glutes towards the ceiling and squeeze your inner thighs in towards the groin.
3. Push your upper thighs back and bring your heels closer to the floor while exhaling. Begin straightening your legs without locking your knees.
4. Tighten your forearms and apply pressure to the tips of both index fingers. Begin lifting from this point to your wrists and all the way up to your shoulders. Rotate your shoulder blades by bringing them together and allowing them to migrate to the lower back. Set the head in a position between the arms without letting it rest.
5. Adho Mukha Svanasana is one of the yoga poses in the traditional Sun Salutation sequence. It's also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child's Pose.
If you are a beginner and are simply looking to get the right yoga program fit for you in your home, try an online personal training program. Maintain the comfortable environment that yoga offers while setting up your own in your home.