Sit straight with legs extended in front of you. Bend one knee and bring it to chest level. Hold foot and calf with opposite hands
Standing poses build heat and form sequences in classes. Balancing poses develop core strength for advanced poses. Backbends improve spinal health and flexibility. Seated poses focus on hip and hamstring mobility. Resting poses provide gentle stretches and transitions
Surya Namaskar is a 12-pose sequence for morning sun salutation. Poses are performed in opposite directions to complete the sequence. Also known as Tadasana Namaskar
A good workout schedule includes cardio, weight training, flexibility, and active rest. Cardio should start with 5-10 minutes of light activity. Strength training builds muscle and boosts metabolism. Flexibility exercises should be included in every workout
Warm up with jumping jacks, lunges, squats, and butterfly stretch. Take hot shower before stretching to avoid pain. Wear stretchy clothes like yoga pants or athletic leggings. Drink 7-10 ounces of water every 10-20 minutes
Stretch twice daily for 15 minutes to improve flexibility. Perform stretches like straddle, toe touches, butterflies, and lunges. Hold each stretch for 30-60 seconds. Warm up before practicing to prevent injury