9 Moves 20-Minute For Upper Body Yoga For Beginners

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This 20-minute flow of yoga will help you strengthen your upper body and shape it, and offer your body and mind a sense of peace. Remember to allow your breath to guide you as you step through this flow while transitioning mindfully between each pose. The goal is to hold each pose for 5 to 10 breathe and complete the complete set of 4 to 5 rounds.

1. Downward Facing Dog (Adho Mukha Ascension)

Yoga For Beginners
  • On a mat, get on your hands and knees, and set your knees directly below your hips and your hands slightly in front of your shoulders.
  • Spread your palms and keep your index fingers parallel or slightly turned out. Tuck your toes under.
  • Exhale and lift your knees away from the floor as you push your hips up toward the ceiling and press your shoulders away from your ears.

As you exhale, push your thighs back and press your heels down on the floor.


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