11 Beginner Yoga Poses Vol.1 Of 3

Beginner Yoga Poses
Yoga and all of the yoga poses are a growing trend. Mainstream culture has grasped onto this and has formed it into an exercise of the mind, body, and soul for everyone. While it's roots are certainly spiritual, the vast amount of yoga poses act as both a release from the daily tasks, but a challenge for those who want to push themselves physically. The first volume of these 11 yoga poses is simply looking to outline some of the more popular beginner yoga poses to touch on the basic technique for you to try on your own time. Yoga poses are a great form of fitness that works as a great alternative from the regular exercises in the gym. These are tremendous for your core muscles and flexibility, and the benefits translate very well into the more functional movements of regular fitness and sports activities. The benefits extend outside of sports and fitness as well by simply providing greater body health for any regular daily activity.

On to the yoga poses...

 Mountain Yoga Pose

1. Stand upright with the tips of your big toes touching and your heels apart. All of your toes should be in a straight line when looking down. Rock back and forth, side to side while spreading your toes throughout the movement. Continue doing this while slowly reducing the movement until you come to a standstill. Your weight should be balanced at this point throughout your entire foot.

2. Flex your thighs in order to raise your knee caps and lift your inner ankles to best support the arches in your feet. Bring your inner thighs closer together and flex your core slightly to bring your pelvis and belly button together.

3. Rotate your shoulder blades by bringing them together in the back, and then lower them towards the small of your back. Lower your hands to your side with palms facing forward. This will cause your sternum to raise.

4. Bring the crown of your head directly above the pelvic relative to its position. Keep your chin parallel to the floor and press your tongue to the floor of your mouth. Soften your eyes and relax.

5. The mountain yoga pose is also called Tadasana. This is the foundation for most all upright and standing yoga poses. Hold this yoga pose for 30 seconds to a minute at a time while practicing relaxed breathing.

 Yoga Poses: Bridge

1. Lie on the floor with your knees bent and heels as close to the rear as possible. Place a towel under the neck if you require some support.

2. With your hands and feet on the floor, push your pelvis up without flexing your glute muscles. Keep your thighs and inner feet parallel. Hold your hands together beneath your body and push them towards your feet in order to properly adjust your shoulders on the floor.

3. Lift your glutes until the thighs are roughly parallel to the floor. Keep knees roughly at 90 degrees, but push them away from the hips while lengthening the tailbone. Focus at this point on bringing your pelvis towards your navel.

4. Rotate your head backwards and raise your chin. Rotate your shoulder blades towards your butt to assist in raising your sternum in proper form. While keeping your hands stretched away from the body, try and shrug your shoulders and tighten your shoulder blades.

5. Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.

 Downward Facing Dog Pose

1. Start on your hands and knees with your knees below your hips. Reach forward with your hands keeping your index fingers in line with each other at each side of your head. Point your toes away from your body.

2. Exhale slowly while lifting the knees from the floor to a straight position without locking the knees. With your heels lifted slightly, stretch your butt towards the ceiling and flex your thighs towards the groin.

3. Push your upper thighs back and bring your heels closer to the floor while exhaling. Begin straightening your legs without locking your knees.

4. Apply pressure to the tips of your index fingers forcing yourself to flex your forearms. Fully stretched, begin to rotate your shoulder blades together and continue rotating them towards your lower back to assist in full arm extension. Position your head between your arms and do not let it hang down.

5. The Downward facing dog, or Adho Mukha Svanasana is one of the yoga poses traditionally used in the sun salutation sequence. Remain in this pose anywhere between 1 to 3 minutes followed by bending your knees towards the floor while exhaling to finish in child's pose.

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