It’s easy to forget that yoga is actually a sport, but when you get started, you’ll find that it can be very fulfilling.
In this article, we’ll take you through a basic class that teaches you how to do yoga, including how to sit, stand, walk and move your body.
Here’s a rundown of some of the things to look out for when you’re starting out.
Yoga with the Deadlift You might not think of it as a sports workout, but you’ll likely want to spend some time working on your deadlift.
Here, you can learn how to squat, deadlift, and move the bar.
And when you finally get the hang of it, you should be able to move the weight with ease.
We recommend you use the deadlift in conjunction with your other strength-training exercises.
Learn to Deadlift With a bar on your back, lift your feet off the ground and hold your torso in a neutral position.
Do not raise your arms up or bend your knees.
With your arms in front of your body, push your knees forward and bring your arms into a neutral, wide-open position.
Keeping your back straight, lift the bar and hold for five to 10 seconds, then let your back drop to a neutral stance.
Do three sets of 10 reps.
Deadlift with the Bar on Your Shoulders Start with the dumbbells on your shoulders, pull your arms down as you raise the weight.
Then slowly lower your arms back to a starting position.
Now, bring your elbows down to your sides and push your chest up as you lift the weight to the bar again.
Continue doing this cycle for five or ten repetitions.
Repeat three times, then come back to the starting position and repeat this cycle.
Deadlifts with the Dumbbells Begin by bringing your arms behind your back.
You will now lift your chest and lower your shoulders down.
Now bring your hands behind your body and push the bar back up to your chest.
With the bar on the bench, slowly lower the bar to your front.
With it behind your legs, slowly lift the back of the bar toward your chest as you bring the weight back up.
Repeat this cycle three times.
Deadlifting with the Floor If you have a barbell on the floor, you will begin by bringing the barbell to your side.
You should now lower the weight until it is directly behind you.
Then raise the bar as if you were trying to throw it, and bring the bar up as high as you can.
Repeat the process for five repetitions or so.
Do four sets of eight to 12 reps.
Learn the Proper Technique: Shoulder Raise with the Weight Squat down onto the floor with your hands on either side of your hips.
Slowly lower your body into a full squat.
Keep your arms straight and bend your shoulders as you lower the weights down.
Keeping the back straight and back straightened, slowly bring the back down to a full and neutral position, then bring the arms up as if pulling a chair, or the floor.
Repeat for five reps.
Squat Down with the Bends Slowly lower the body down into a squat.
Do five to six reps.
If you want, you may want to bend your elbows and bend at the elbows to increase the range of motion.
Continue for five rep sets.
Squats with the Arms and Shoulders Raise your arms overhead, holding the bar in front with your arms extended.
As you lower your feet, raise your shoulders back up and bring them into a standing position.
Bend your elbows as you return to a seated position.
Repeat four times.
Repeat on the other side.
Squater with the Legs Raise your legs and bend them forward, then straighten your legs as you bend forward with your elbows bent.
Repeat eight to 10 reps with the bar or dumbbell in front.
Do one set to get used to it, then continue to do three sets until you are comfortable.
Deadstop: Lower the Bar With the Baron, Lower the bar by holding the handlebars at your side and bend forward at the waist as you pull the bar into a complete standing position and back down.
Slowly bring the weights back down toward your feet.
If necessary, raise the weights a little bit, and repeat the process.
Do eight to ten repetments with the same weight, then do five sets for a total of four sets.
Dead Stop: Stand with the Feet on the Floor Standing on the ground, your knees bent and the feet slightly bent, hold the bar with your toes facing down and your arms crossed over your chest in a horizontal position.
Then lower your legs toward your torso and slowly lower yourself to the ground.
Keep the hips slightly bent and your shoulders slightly lowered.
Repeat with the weight and arms held.
Learn how to Deadstop with the Tuck: Squat with the Back Squat slowly down into the squat, keeping your back and thighs straight and your knees slightly bent. Lower