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Pathfit 2 10 Basic Yoga Exercises Semi Final

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72 views11 pages

Pathfit 2 10 Basic Yoga Exercises Semi Final

Uploaded by

mercymindiorama
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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10 BASIC

YOGA
EXERCISES
DOWN DOG WALK

 Spread your hands wide on the mat


with your arms internally rotated.
Position your feet hip-width apart.
With your chin tucked into your
chest and pelvic floor engaged, lift
your hips and gaze at your toes
through your legs. Keep your legs
straight and your heels on the mat.
Your body should look like an
upside-down "V".
LUNGE HOLD (RIGHT LEG)
1. Stand with your feet hip-width
apart, keep your back straight, your
shoulders back, and your abs tight.
2. Take a step forward and slowly
bend both knees, until your back
knee is just above the floor.
3. Alternate legs until the set is
complete.
4. Do this in your Right Leg.
LUNGE HOLD (LEFT LEG)
1. Stand with your feet hip-width
apart, keep your back straight, your
shoulders back, and your abs tight.
2. Take a step forward and slowly
bend both knees, until your back
knee is just above the floor.
3. Alternate legs until the set is
complete.
4. Do this in your Right Leg.
ONE LEG STAND (LEFT LEG)

1. Bend the knee into the chest while


balancing on one leg.
2. Hold the ankle.
3. Place the sole of the foot on the inner
thigh of the standing leg.
4. Press the feet into the thigh while
pressing the thigh into the foot
simultaneously to create strength and
balance.
5. Do this in your Left Leg.
ONE LEG STAND (RIGHT LEG)

1. Bend the knee into the chest while


balancing on one leg.
2. Hold the ankle.
3. Place the sole of the foot on the inner
thigh of the standing leg.
4. Press the feet into the thigh while
pressing the thigh into the foot
simultaneously to create strength and
balance.
5. Do this in your Right Leg.
WARRIOR POSE I
STEP I
 Begin standing, then step your right foot forward about
four feet. With your foot parallel and toes pointing to
the top of the mat, bend your knee into a lunge. Keep
your left leg straight behind you and turn your left heel
in at approximately 45 degrees. Raise your arms
straight above your head, keeping your shoulders
pressed down.

STEP II
 Squeeze your shoulder blades together and downward,
and lift your chin to gaze at your hands overhead. Hold
your pose and then repeat on the left side.
WARRIOR POSE II
STEP I
 Stand in a wide position with your feet
parallel and approximately three feet apart.
Extend your arms straight out from your sides.
Relax your shoulders away from your ears.

STEP II
 Turn your left foot out 90 degrees, then bend
your knee into a lunge. Be sure to keep your
knee above your ankle and pointing over your
toes. Turn your head to the left and look over
your fingers. Repeat on the other side.
CHAIR POSE
STEP I
 Stand straight and tall with your feet slightly wider
than hip­-width apart and your arms at your sides.

STEP II
 Inhale and lift your arms next to your ears, stretching
them straight and parallel with wrists and fingers long.
Keep your shoulders down and spine neutral.

STEP III
 Exhale as you bend your knees, keeping your thighs and
knees parallel. Lean your torso forward to create a
right angle with the tops of your thighs. Keep your neck
and head in line with your torso and arms.
SIDE ANGLE POSE
STEP I
 Standing tall, position your legs in a wide parallel
stance and raise your arms straight out at your
sides. Rotate your left leg outward so the center
of your kneecap aligns with the center of your
left ankle. Bend the left knee and keep your right
leg straight.

STEP II
 Lower your left hand to the floor in front of your
left foot. Raise your right arm overhead and
lengthen the entire right side of your body, gazing
toward your extended arm. Repeat on the other
side.
FOREARM PLANK
STEP I
 Begin in a kneeling position. Bend your
elbows to 90 degrees and pitch forward to
place your hands and forearms on the floor.

STEP II
 Extend your legs behind you with toes
tucked under to press into the plank.
Distribute weight in your hands evenly by
spreading your fingers apart, creating a
stable base. Make sure to keep your body in
a straight line, keeping your abdominal
muscles tight.

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