5 Basic Yoga Poses For Beginners To Get Started With
Yoga can brighten up your overall mood, physique and give you peace of mind. To start with, let’s look into five basic yoga poses:
1. Warrior pose
This will require you to stand with your legs 3 to 4 feet apart, turn your right foot out 90 degrees and left foot turn in slightly. Your hands to your hips, relaxing your shoulders extend arms out to the sides, palm down. Bend your right knee 90 degrees, and keep knee over ankle, then gaze out over your right hand and hold there for 1 minute. Then switch sides to repeat the procedure.
2. Mountain pose
Standing tall with your feet together, ensure your shoulders are relaxed; distribute weight evenly through your arms at sides, soles. Take a deep breath then palms facing each other with arms straight; raise your hands over your head. At that position stretch up towards the sky using with your fingertips. Do it a few rounds.
3. Bridge pose
This Yoga pose stretches the thighs, and the chest and extends your spine:
Lying on the floor with knees bent and directly over your heels, place your arms at the sides of your body with palms down. Exhale and press your feet on the floor as you push your hips up. Clasping your hands under lower back, press arms down, as you lift the hips until thighs are parallel to the floor, bring your chest toward the chin then hold it there for 1 to 2 minutes. You can make it easier by placing a stack of pillows underneath tailbone. Repeat.
4. Seated Twist pose
This Yoga pose will stretch your hips, shoulders and back, increase circulation; tones the abdomen and strengthening oblique’s:
With your legs extended, sit on the floor. Cross your right foot over outside of left thigh; bend the left knee keeping your right knee facing the ceiling. Put your left elbow to the outside of the right knee and place the right hand on the floor behind you. Moving from abdomen, twist right as far as you can, then keeping your butt’s both sides on the floor stay for 1 minute on that position. You can switch sides and repeat. You can make it easier by keeping bottom leg straight then put your both hands on the raised knee. Sit on the a folded blanket as your lower back rounds forward.
5. The Pigeon pose
This pose targets the piriformis which is a deep gluteus muscle. Be in a push-up position fully, and ensure your palms are aligned under your shoulders. Placing the left knee on the floor near shoulder with left heel by right hip, lower down to forearms then bring the right leg down with top of the foot on the floor but not showing. Ensure your chest is lifted to the wall in front of you gazing down. Then bring the chest down to the floor and extend arms in front if you are flexible enough. Pull the navel in towards the spine as you tighten your pelvic-floor muscles, then contract right side of the gluteus. Curling right toes under, press ball of foot in to the floor and push through heel as you bend your knee to floor and then release. Do these five times and switch sides to repeat.
Yoga is a great form of exercising and stretching that is not only good for your body but also your mind. There are lot of different poses in Yoga. The 5 poses above are the first ones to master and practice.