Some Free Yoga Moves and Basic Positions

This article provides some basic free yoga moves, basic yoga positions and basic yoga poses, obtained from other sources on the internet.

Hope you enjoy them!

Arm Stretch

1. Gently stretch both your arms behind your back and clasp both hands together.
2. Now, when your hands are clasped together behind you, slowly stretch and lift both your arms as high as you can.
3. Gently raise your sternum.
4. Hold this position for about 30 to 45 seconds.
5. Relax for a brief moment and repeat the entire stretch again.

Upper Body Stretch - Free Yoga Move 2

Stand straight and inhale and exhale slowly as you begin this stretch.

1. First, interlock your fingers and gently extend your arms straight and in front of your shoulders.
2. Remember that your palms need to face outwards throughout this stretch.
3. Gently raise your hands with fingers interlocked and palms facing outward above your heard. During this step you should stretch your body starting from your waist upwards to include the entire upper body. It is also important to straighten your elbows during this stretch.
4. Hold this position for about 30 to 45 seconds.
5. Relax briefly and repeat the entire stretch again.

Chair Twist - Free Yoga Move 3

You will require a chair without arm rests to perform this twist.

1. Sit sideways with your left arm resting on the backrest of the chair.
2. Ensure that you sit on the edge of the chair.
3. Your feet and knees need to remain close to each other during the entire stretch.
4. Hold the two top corners of the chair's backrest with your right and left hands.
5. Inhale, and straighten your spine. Exhale and twist towards the backrest. Twisting should begin from the bottom of your spine and pull with your right hand and push with the left.
6. Repeat the entire cycle of inhaling and straightening the spine, exhaling and twisting the spine five times.
7. Pause and start again by sitting on the other side of chair with your right arm resting against the back rest.

Lower Back Stretch - Free Yoga Move 4

1. Sit on the edge of your chair and ensure that your back is not supported by the backrest.
2. Slowly widen your legs till your knees are in alignment with the feet of the chair.
3. Starting from the hip crease, gently bend forward and drop it with your head facing the floor, and let your body relax. Feel the lower back stretch at this point.
4. You gently fold your arms in front of your legs.
5. Stay in this position for as long as you are comfortable, and relax as you exhale.
6. Get back to sitting position as you inhale.
7. Relax briefly and repeat the stretch.

Warrior - Free Yoga Move 5

1. Again it is advisable to use a chair without arm rests.
2. Push the chair and ensure that the backrest of the chair is against the wall.
3. Stand sideways and let your left side be right in the middle of the seat of the chair.
4. Maintain a distance of 2 to 3 feet between both your feet.
5. Raise your left leg and rest it on the seat of the chair.
6. Let your toes point towards the backrest of the chair and heal of the left leg should be parallel to the right feet.
7. Raise both your arms to the height of your shoulders with both palms facing the floor.
8. Relax your throat, neck, and shoulder.
9. Now, gently bend your left knee into a right angle. Let your back remain upright and the right foot firmly on the floor.
10. Look straight; remain in this position for about 20 or 30 seconds.
11. Get back to position, switch sides and repeat stretches.

Tree Pose - Free Yoga Move 6

1. First, stand straight and continue to inhale and exhale slowly.
2. During your subsequent inhaling breath, transfer most of your body weight to your left foot.
3. Exhale and gently raise your right leg by moving the sole of your right foot along the left leg.
4. Finally, rest the sole of your right foot on the inner surface of your left thigh.
5. The toes or your right foot should be pointing downwards.
6. Learn to balance yourself on the left leg and fold both your arms in a 'Namaste' in front of your chest.

I hope you enjoy trying out these free yoga moves.

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Some Free Yoga Moves and Basic Positions