EXERCISE VIDEOS: YOGA MAT

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The Domyos Yoga Mat is an accessory that allows you to practice yoga, thanks to the different exercise videos we offer. These exercise videos, made in partnership with Domyos Club's sports coaches, will allow you to stretch out your body, and increase your flexibility, all in complete safety. Check out our exercise videos to find out how to use your Yoga Mat effectively.

 

For an efficient workout, your overall session should last between 45 and 60 minutes, according to your level. The goal of these exercises is first and foremost to stretch all the muscles in your body and increase your flexibility. When doing any of these exercises, the time is measured by counting the number of breaths taken.

 

Safety tips: When doing any of these exercises, make sure that there is nothing on your mat (no towels or water bottles), and do the exercises in bare feet to avoid slipping.

 

Exercise video #1: Lunges

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Thighs and adductors

 

  • Performing the exercise: Take up the starting position, with your legs straight, and your feet together on the edge of the mat. Lift up your arms to stretch out your back, and then lower your hands to the floor, and bend your knees slightly according to your flexibility. Stretch your right leg out far behind you in the lunge position. Your left knee should be perfectly aligned with your ankle. Place your hands on your hips, and keep your back nice and straight. Hold the position for 3 to 5 breaths according to your level, and then stretch your arms upwards and slightly backwards. Hold the position for 3 to 5 breaths again, and then come back to the starting position.

 

  • Breathing: When doing yoga exercises, breathe only through your nose. Don't forget to keep breathing smoothly and regularly throughout the exercise.

 

  • Repetitions: 2 to 3 series of 3 to 5 breaths, according to your level.

 

Exercise video #2: Shoulder stand without hands

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Thighs, abdominals, back and glutes

 

  • Performing the exercise: Take up the starting position, lying on the Yoga Mat, with your arms lying alongside your body. Stretch your legs upwards, one after the other, and then bring them down towards your head, keeping your knees slightly bent, according to your flexibility. Bend your knees and place your hands on the small of your back, to support it during the posture. Stretch your legs upwards and hold the position for 3 to 5 breaths according to your level. Then, stretch your right leg forwards, come back to the shoulder stand position, then stretch your left leg forwards, and then come back to the shoulder stand position. Once you have finished the exercise, come back to the starting position by reversing your movements. Bend your knees to bring them level with your head, stretch your legs forward, and roll your back slowly onto the mat until your feet are touching the floor.

 

  • Breathing: When doing yoga exercises, breathe only through your nose. Don't forget to keep breathing smoothly and regularly throughout the exercise.

 

  • Repetitions: 2 to 3 series of 3 to 5 breaths, according to your level.

 

Exercise video #3: Dancer Pose

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Thighs, back and abdominals

 

  • Performing the exercise: Take up the starting position, standing on the mat with your feet together. With your right hand, take your right foot and move it so that your heel is touching your bottom. Move your torso forwards, stretch your left arm out in front of you, and pull your right foot upwards using your right hand, to stretch out your thigh, thus obtaining the Dancer Pose. Hold the position for 3 to 5 breaths according to your level, and then slowly come back to the starting position.

 

  • Breathing: When doing yoga exercises, breathe only through your nose. Don't forget to keep breathing smoothly and regularly throughout the exercise.

 

  • Repetitions: 2 to 3 series of 3 to 5 breaths, according to your level.

 

Exercise video #4: Head stand

 

  • Difficulty: Level 3

 

  • Muscles being exercised: Abdominals, thighs and back

 

  • Performing the exercise: Take up the starting position, with your knees on the floor. Place your elbows on the floor, link your fingers together and close your hands. Place your head between the palms of your hands, and then lift your legs off the floor, getting on to the tips of your toes. Use the tips of your toes to bring your legs towards you, and then progressively lift up your legs so that they are aligned with the rest of your body, in the head stand posture. Hold the position for 3 to 5 breaths, and then come back to the starting position by moving your legs apart to protect your back. Place the tips of your toes on the floor, and then place your knees on the floor before relaxing your back. After finishing the exercise, stretch out your back by placing your knees and head on the floor and hold this position for two breaths.

 

  • Breathing: When doing Yoga exercises, breathe only through your nose. Don't forget to keep breathing smoothly and regularly throughout the exercise.

 

  • Repetitions: 2 to 3 series of 3 to 5 breaths, according to your level.

 

Exercise video #5: Crow posture

 

  • Difficulty: Level 3

 

  • Muscles being exercised: Biceps, triceps and back

 

  • Performing the exercise: Take up the starting position, crouched on your tips of your toes, and place your hands on the mat in front of you. Stretch your arms and lift up your glutes so that your legs are almost straight. Then place your thighs against your chest and your knees against your arms. Next, lift your feet off the floor, lift up your glutes, and bring your feet together. Hold the position for 3 to 5 breaths according to your level, and then come back to the starting position by slowly relaxing your back.

 

  • Breathing: When doing yoga exercises, breathe only through your nose. Don't forget to keep breathing smoothly and regularly throughout the exercise.

 

  • Repetitions: 2 to 3 series of 3 to 5 breaths, according to your level.

 

Exercise video #6: Side crow posture

 

  • Difficulty: Level 3

 

  • Muscles being exercised: Thighs, biceps and triceps

 

  • Performing the exercise: While you are doing this exercise, you may use a yoga brick, to support your feet and help you get into the posture. Take up the starting position, crouched on the tips of your toes, and place your feet against the yoga brick. Rotate your torso, without rotating your legs, and place your hands on either side of the mat. Place your knee against your arm, and then lift your feet off the floor and lift up your glutes. Once you have mastered this position and you can keep your balance, stretch your legs out to the side. Hold the posture for 3 to 5 breaths according to your level, and then come back to the starting position by reversing the movement, bending your knees and placing your feet on the mat, and then turning your torso around.

 

  • Breathing: When doing yoga exercises, breathe only through your nose. Don't forget to keep breathing smoothly and regularly throughout the exercise.

 

  • Repetitions: 2 to 3 series of 3 to 5 breaths, according to your level.

 

Exercise video #7: Scorpion pose

 

  • Difficulty: Level 3

 

  • Muscles being exercised: Abdominals, back and biceps

 

  • Performing the exercise: Take up the starting position, with your knees on the mat, which should be laid out lengthways, and your heels under your bottom. Place your elbows on the mat, join together your hands, and place your head between the palms of your hands. Lift your legs off the ground by getting onto the tips of your toes, and use the tips of your toes to bring your legs towards you. Bend your knees and bring your thighs towards your chest, and then progressively move your thighs away from your chest so that your knees are aligned with the rest of your body. Place your hands on the floor for more support, and hold the position for 3 to 5 breaths according to your level, then come back to the starting position by reversing the movement and slowly relaxing your back. Hold the position with your knees on the floor, your heels under your bottom, and relax your head to stretch your muscles for two breaths.

 

  • Breathing: When doing yoga exercises, breathe only through your nose. Don't forget to keep breathing smoothly and regularly throughout the exercise.

 

  • Repetitions: 2 to 3 series of 3 to 5 breaths, according to your level.

 

Exercise video #8: Balance

 

  • Difficulty: Level 3

 

  • Muscles being exercised: Biceps, triceps, abdominals and back

 

  • Performing the exercise: Take up the starting position, sitting on the yoga mat, with your right leg stretched out, and your left knee bent. Place the underneath of your left knee on your arm, both hands on the floor and your arms stretched out. Lift your bottom of the floor and bend your right knee to cross over your feet. Next, stretch out your legs to the left and hold the position for 3 to 5 breaths, according to your level. Then, uncross your feet and stretch your right leg backwards, keeping your left leg bent and resting on your arm. Hold the position for 3 to 5 breaths, and then bring both feet back to the floor. After doing the exercise once, do it again on the other side, by switching over your legs.

 

  • Breathing: When doing yoga exercises, breathe only through your nose. Don't forget to keep breathing smoothly and regularly throughout the exercise.

 

  • Repetitions: 2 to 3 series of 3 to 5 breaths, according to your level.
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Foam Yoga Brick - Dark Grey
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    Discover the Domyos Yoga Brick, the accessory that allows you to increase your flexibility for progressive yoga practice.

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