TRAINING EXERCISES

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TWISTING TRIANGLE

Begin in lunge position and place same side hand to the inside of front foot. Turn upper body sideawards and extend other arm

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SUPINE TWIST

Lie on back. Bend one leg and press to floor with opposite side arm.

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DOWNWARD FACING DOG POSE

Starting from table pose, tuck toes under and lift hips up towards ceiling.
Exhale and straighten legs with feet facing to the front and heels pulling towards floor.Position head in between upper arms.

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ROLL UP & DOWN

Begin on all fours.
Draw head towards your chest and roll up back. Then lift your head and roll down your back.

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MOUNTAIN POSE

Stand with feet together.
Balance weight evenly on each foot and pull up knee caps.
Erect spine and hips.
Head faces forward.

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REVOLVED CHAIR POSE

Starting pose: Utkatasana / Chair Pose
Bring hands together into a praying position in front of chest.
Exhale and turn upper body towards left. Hip remains straight. Bring right elbow towards left knee and reach upwards towards ceiling with

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TRIANGLE POSE

Stand with legs 3 feet apart and arms extended to sides with palms facing downward.
Turn right foot 90 degrees outwards and left foot slightly inwards.
Exhale and rotate arms and upper body until left arm faces upwards and right arm is next to right leg.

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WARRIOR 2

Stand with legs 3 feet apart and arms extended to sides with palms facing downward.
Turn right foot 90 degrees outwards and left foot slightly inwards.
Exhale and bend right knee.
Straighten hips and keep shin vertical.

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WIDE-LEGGED STANDING FORWARD BEND WITH TWIST

Starting Pose: PrasaritaPadottanasana /Wide-Legged Forward Bend
Position left hand on floor beneath torso. Reach right arm up towards ceiling.
Inhale and turn chest towards right side.
Arms form one straight line and weight is distributed evenly.

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WARRIOR 1

From a lunge position turn back leg towards outside.
Inhale and lift arms towards ceilingina H position.
Position right knee above right heel and face upwards.

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TREE POSE

Starting Pose: Tadasana / Mountain Pose
Shift weight to right foot and lift left leg. Bend left leg and position foot against right thigh.
Inhale and bring arms from praying posiiton up over the head.

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EAGLE POSE

Starting Pose: Tadasana / Mountain Pose
Slightly bend your knees. Lift left foot up and cross left thigh over the right. Hook foot behind right calf.
Open arms to sides and cross right arm over left arm with palms touching each other.

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WARRIOR 3

Starting Pose: Virabhadrasana 1 / Warrior 1
Exhale and hinge at the hips to lower arms and upper body. Lift left leg up and straighten right leg

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HALF MOON POSE

Starting pose: UtthitaTrikonasana / Triangle Pose
Bend right leg and touch floor with right hand 30cm in front of right foot. Form one line with arms and shoulders.
Lift left leg until parallel to floor and open left hip.

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COBRA POSE

Lie face down and place palms flat on floor next to chest.
Inhale and lift the head and the chest off the floor. Keep elbows close to body.
Straighten legs and press them into the floor. Head faces slightly up.

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UPWARD FACING DOG POSE

Lie face down and place palms flat on floor next to chest.
Inhale and lift the head, chest, thighs and knees off the floor.
Keep elbows close to body. Wrists and shoulders form one line.
Straighten legs and press them into the floor. Head faces slightly up.

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BRIDGE POSE

Lie on your back and bend both legs. Place feet on the floor hip width apart.
Inhale and roll the spine off the floor lifting the hips up.
Fold arms unser your back and press shoulders, elbows, wrists and feet firmly into the floor.
Lift breastbone to chin.

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PLANK POSE

Starting Pose: AdhoMukhaSvanasana / Downward Facing Dog
Exhale and bring shoulders over wrists. Press hands into the mat, firmly engage core and form one line with legs, hips and upper body.

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SIDE PLANK POSE

Starting Pose: Phalakasana / Plank Pose
Shift weight to right hand and outer side of the right foot.
Turn your upper body to the left and put left foot on right foot.
Arms and shoulders form one line with left arm facing upwrads.
Head faces left hand.

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EASY POSE

Starting Pose: Dandasana/ Staff Pose
Cross the legs and place feet below the knees. Bring hands in front of chest in praying position.
Close your eyes and Breathe deeply through the nose.

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CHILD’S POSE

Starting Pose: Table Pose
Lower the hips to the heels. Feet touch each other and knees are spread slighlty apart.
Lower upper body and put forehead on the floor. Rest arms alongside body.

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HALF LORD OF THE FISHES POSE

Starting Pose: Dandasana / Staff Pose
Bend left leg and put foot against side of right thigh. Bend right leg and slide heel towards buttocks.
Bend torso towards left and pull left leg towards chest with right arm. Left arm touches floor behind body.

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LEGS UP THE WALL POSE

Lie on your back with buttocks and legs touching the wall.
Extend legs straight up. Rest palms on your belly or next to body.

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CORPSE POSE

Lie on your back. Put arms to the sides of the body and let legs frop open.
Close your eyes and stay a few minutes in this final pose.