Pre-Yoga Preparations: Top Ten Classic Yoga Poses for a Hot Body
Note: During practice, if you encounter difficulties, feel free to skip and proceed to the next pose. Remember to incorporate deep breaths with each movement, maintaining each pose for 5 deep breaths.
Mountain Pose (Tadasana):
- Stand with feet side by side, arms naturally at your sides, and take a deep breath.
Tiptoe Forest Pose:
- Stand with feet together, arms straight up, palms facing up, and outstretched as if reaching for the sky. Slowly lift heels off the ground, balancing on toes.
Tree Pose (Vrksasana):
- Focus on a point in front to balance. Lift your right foot, placing it on the inside of your left leg, raising arms overhead as confidence grows.
Half-Dog:
- Find a waist-height table, face it, bend over to curve the body, palms flat on the table, facing down.
Downward-Facing Dog (Adho Mukha Svanasana):
- Feet shoulder-width apart, knees relaxed, and bent. Place hands flat on knees, imagine your belly button stretching up to the ceiling and then dropping. Inhale during the upward dog and exhale during the downward dog.
Warrior Pose:
- Stand with feet apart, extend arms, turn legs and head to the right, slightly bend right leg. Prepare to switch sides.
Triangle Pose (Trikonasana):
- From Warrior Pose, straighten legs, both feet facing right. Lean the body to the right, extend the left arm up, and the right arm down the right leg.
Seated Forward Bend (Paschimottanasana):
- Sit with legs straight, relaxed knees. Bend at the upper torso, arms extended to grasp feet or calves. If uncomfortable, lie on your back, hug knees to chest, and take a deep breath.
Chest Expansion:
- Stand upright, hands behind your back, shoulders clamped and sagged. Lift arms, expanding the chest. The higher, the better.
Neck Stretching Forest Pose:
- Stand upright, gently tilt the head to the side, letting the right ear rest on the right shoulder. Prepare to switch sides.
Incorporate these poses into your routine for a rejuvenating yoga practice.