Free Yoga Exercises


Many people have asked us for some free yoga exercises, and we have also been asked about yoga ball exercises.  Yoga is a wonderful form of exercise, because itís gentle on the body.  It strengthens the body while improving flexibility.  Itís also good for relaxation.

Here are some free yoga exercises to get you started.

The Child Pose

  1. Kneel with your feet together and your bottom resting on your feet.  Your knees should be separated about shoulder width.  Your hands should be resting on your thighs, palms down.

  2. Take a deep breath in, then breathe out while leaning forward, bringing your chest between your knees while sliding your arms forward.

  3. Touch your forehead to the floor, if you are able to.  Bring your arms back and to your sides so that your hands are resting on either side of your hips, palms up.

  4. Breathe gently through your nose as you hold the position.  Stay in position for three minutes, if you can.  Then return to the starting position.

  5. You can repeat the exercise one or two more times if you like.

The Cobra Pose

  1. Lie on your stomach on the floor with your head turned to the left and your arms alongside your body.

  2. Turn your head so that your chin is on the floor.  Breathe in, then slowly breathe out through your nose and bring your arms around so that your hands are just below your shoulders with the palms down and your elbows on the floor.

  3. Breathe in slowly through your nose. Push down with your hands and lift your upper body off the floor, straightening your arms and arching your spine backwards.  Keep your pelvis on the floor.  (You will look like a cobra raising up from the floor, hence the name of the pose.)

  4. Tilt your head back as far as you can and hold the position for the as long as it takes you to breathe in.

  5. Breathe out and reverse the process to return to the starting position.

These free yoga exercises are especially good for beginners, because they help you learn how to breathe while performing the exercises.

A yoga ball is a great way to add variety to your exercise routine.  The advantages of yoga ball exercises are that they work your abs and improve your posture as you learn to keep your balance on the ball.  You can purchase yoga balls at exercise stores, at yoga studios, or online.

Here are some free yoga ball exercises to get you started.

Back Arch

  1. Lie on your back with the ball in the middle of your back and your arms at your side.

  2. Reach over your head and touch the ground.  Hold that position for ten seconds. 

  3. Return to the starting position.

  4. Repeat five times.

Forward Leans

  1. Lie across the ball on your stomach.  Place both hands flat on the floor in front of you.

  2. Raise both legs up as high as you can.  Lower your head and use your arms for balance.  Hold that position for ten seconds.

  3. Return to the starting position.

  4. Repeat five times.

These free yoga exercises and yoga ball exercises will get you started, and you can find more free yoga exercises and information in our yoga section.  We recommend that you take a class so a qualified instructor can make sure you are doing the poses correctly, and can also help you develop a routine thatís right for you.  The yoga ball exercises can be especially tricky for a beginner.


Before beginning a new exercise routine, you should check with your doctor to make sure the exercise program is right for you.


More than free yoga exercises on our benefits of exercise page

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