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Nederman - The Clean Air Company
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_dress-yoga-legs-beginners-exercise-part3.webp "Beginner Yoga Poses for Legs<br/>Mountain Pose (Tadasana)<br/><br/>Stand with your feet together, arms by your sides.<br/>Distribute your weight evenly across both feet.<br/>Engage your thighs and lift your kneecaps.<br/>Lengthen through the spine and reach the crown of your head towards the ceiling.<br/>Hold for 30 seconds to 1 minute.<br/>Downward-Facing Dog (Adho Mukha Svanasana)<br/><br/>Start on your hands and knees.<br/>Tuck your toes and lift your hips towards the ceiling.<br/>Straighten your legs as much as possible without locking your knees.<br/>Press your heels towards the floor and hold for 1-3 minutes.<br/>Warrior I (Virabhadrasana I)<br/><br/>Stand with your feet wide apart.<br/>Turn your right foot out 90 degrees and your left foot in slightly.<br/>Bend your right knee over your right ankle.<br/>Raise your arms overhead, palms facing each other.<br/>Hold for 30 seconds to 1 minute, then switch sides.<br/>Warrior II (Virabhadrasana II)<br/><br/>From Warrior I, open your hips and shoulders to face the side.<br/>Extend your arms parallel to the floor, palms down.<br/>Look over your right hand.<br/>Hold for 30 seconds to 1 minute, then switch sides.<br/>Triangle Pose (Trikonasana)<br/><br/>Stand with your feet wide apart.<br/>Turn your right foot out 90 degrees and your left foot in slightly.<br/>Extend your arms out to the sides at shoulder height.<br/>Reach forward with your right hand and lower it to your shin or ankle.<br/>Extend your left arm towards the ceiling and look up.<br/>Hold for 30 seconds to 1 minute, then switch sides.<br/>Standing Forward Bend (Uttanasana)<br/><br/>Stand with your feet hip-width apart.<br/>Hinge at your hips and fold forward, keeping your spine long.<br/>Let your head hang and relax your neck.<br/>Hold for 1-2 minutes.<br/>Chair Pose (Utkatasana)<br/><br/>Stand with your feet together.<br/>Bend your knees and lower your hips as if you’re sitting back into a chair.<br/>Raise your arms overhead, palms facing each other.<br/>Hold for 30 seconds to 1 minute.<br/>What to Wear for Yoga<br/>Comfortable, Breathable Clothing:<br/><br/>Wear stretchy, form-fitting clothes that allow you to move freely.<br/>Avoid clothes that are too loose as they might get in the way of your poses.<br/>Yoga Pants or Leggings:<br/><br/>Choose high-waisted leggings or yoga pants that stay in place.<br/>Look for moisture-wicking fabric to keep you dry.<br/>Fitted Top:<br/><br/>Wear a fitted tank top or t-shirt that won’t ride up during poses.<br/>A sports bra with good support is essential for women.<br/>Bare Feet:<br/><br/>Practicing yoga barefoot helps with stability and balance.<br/>If you prefer, you can use yoga socks with grip.<br/>Optional Extras:<br/><br/>A light, breathable jacket or long-sleeve shirt for warm-up or cool-down.<br/>A headband or hair tie to keep hair out of your face.<br/>Tips for a Successful Yoga Practice<br/>Warm-Up: Spend a few minutes warming up to prepare your muscles for stretching.<br/>Listen to Your Body: Never push yourself into a pose. Move into each pose gently and stop if you feel pain.<br/>Breathe: Focus on your breath. Deep, steady breathing helps you relax and stay present.<br/>Stay Hydrated: Drink water before and after your practice.<br/>Practice Regularly: Consistency is key")
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_motorcyclist-injured-as-tree-falls-on-car.webp "The 40-year-old man suffered an arm injury after riding into a cable when an electricity pole fell, but the car driver was unhurt.<br/><br/><br/>Read More: <br/>https://www.freemalaysiatoday.com/category/nation/2024/06/01/motorcyclist-injured-as-tree-falls-on-car/<br/><br/>Laporan Lanjut: <br/>https://www.freemalaysiatoday.com/category/bahasa/tempatan/2024/06/01/pokok-tumbang-di-banda-hilir-penunggang-motosikal-cedera/<br/><br/>Free Malaysia Today is an independent, bi-lingual news portal with a focus on Malaysian current affairs.<br/><br/>Subscribe to our channel - http://bit.ly/2Qo08ry<br/>------------------------------------------------------------------------------------------------------------------------------------------------------<br/>Check us out at https://www.freemalaysiatoday.com<br/>Follow FMT on Facebook: https://bit.ly/49JJoo5<br/>Follow FMT on Dailymotion: https://bit.ly/2WGITHM<br/>Follow FMT on X: https://bit.ly/48zARSW <br/>Follow FMT on Instagram: https://bit.ly/48Cq76h<br/>Follow FMT on TikTok : https://bit.ly/3uKuQFp<br/>Follow FMT Berita on TikTok: https://bit.ly/48vpnQG <br/>Follow FMT Telegram - https://bit.ly/42VyzMX<br/>Follow FMT LinkedIn - https://bit.ly/42YytEb<br/>Follow FMT Lifestyle on Instagram: https://bit.ly/42WrsUj<br/>Follow FMT on WhatsApp: https://bit.ly/49GMbxW <br/>------------------------------------------------------------------------------------------------------------------------------------------------------<br/>Download FMT News App:<br/>Google Play – http://bit.ly/2YSuV46<br/>App Store – https://apple.co/2HNH7gZ<br/>Huawei AppGallery - https://bit.ly/2D2OpNP<br/><br/>#FMTNews #TreeFalls #BandaHilir #Melaka #MotorcyclistInjured")
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