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The Yoga Zone - Free Yoga Resources

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      Want a Free Yoga Exercise Plan?

      Like everyone else, you, too, are likely interested in this free yoga exercise plan to help you understand what to do, when, and how to get started.

      This free yoga exercise plan will instruct you on how to practice yoga exercises; you just need to have discipline and confidence in yourself in performing the exercises.

      Before we begin, let's understand a bit about Yoga. Yoga is a system of physical exercise designed to improve your body strength, increase the vital flow of energy and give peace of mind. Yoga aims to connect your mind with your body and spirit to make you complete and whole.






      This exercise set is performed using poses which need to be practiced correctly.


      The daily routine starts with having a fixed procedure of practice in three areas:

      • First, Japa - meaning chanting some mantra over and over to maintain the same consciousness.
      • Second - study by reading some yoga scripts.
      • Third - meditation, which should be performed at a fixed time in a fixed place daily.


      Start your yoga exercise session with warm up exercises to relax and prepare your muscles for the exercises that follow.

      After warm up, you can perform the shoulder lifts and then the eye exercise, which can improve your eyesight and prevent fatigue.


      1. The beginning pose of the plan should start with the Corpse pose - a name somewhat ironic, and not necessarily conducive to positive thought..but this exercise has proven effective under this moniker throughout the ages nonetheless!

        This pose should be repeated between the other asanas (yoga poses) and as a final relaxation exercise. This pose is easy, a standard pose, and is also a good position for meditation to allow your mind to gain strength and to relax.

      2. For the next exercise, practice the sun salutation, which will stretch all your body muscles, preparing you for the more difficult exercises later.

      Th3.   The head stand pose is good for resting some of your organs such as  the heart.



      Now prepare your mind and body for the more difficult yoga exercises.


      1. Start with the bridge and plough poses; this will increase your back flexibility.

        It might look difficult to perform, but this pose can easily managed by performing it gently.

        You might not be get them perfect at the outset, because it takes time to develop and execute them correctly. Just be patient and persistent.

      2. Next, try the forward bend pose to stimulate the nervous system.


      3. Then fish pose, it tones the chest muscles and lungs.


      Try these poses for these specific conditions:

      • Menstrual problems - Women who suffer from menstrual problems can try the cobra pose, it stimulates the pelvic and lower abdomen area, improving the circulation and massaging the internal organs.


      • Lower Back strength - The locust pose, on the other hand can help strengthen the lower back. The Locust pose is also known to help prevent constipation.


      • Lower back flexiblitly/Reduction of Abdominal fat - The bow is another pose that will help your back area remain strong and flexible at the same time and abdominal fat may also be reduced if proper diet is applied.


      • Spine - Furthering this yoga exercise, you can try the half spinal twist pose for your spine.


      • Joint and arm strength / breathing capability - Improve your joints and arm strength with the crow pose; this will give expand your breathing capability.


      • Body strength and flexibility - Follow with the hands-to-feet pose and the triangle. This pose requires your body’s strength and flexibility.


      • Session wind-up/Cool down - For the final exercise, perform the corpse pose again to regain any energy that has been lost during these yoga exercises, and also to rest your body.


      Try these yoga exercises and see which ones work the best for you! Use the ancient wisdom of yoga to keep you healthy and living comfortably for a lifetime!





























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