Yoga may seem intimidating if you have never done it before. When many people think of yoga, they think of gurus bending into seemingly impossible positions. However, you don’t have to be as flexible as Gumby to try yoga. Anyone can benefit from the stress relief, and improved physical fitness that yoga offers. Give these 3 yoga poses for beginners a try, and you will be well on your way to saying “om” in no time.
1. Downward Dog
Downward dog is a staple yoga pose. It is one of the first poses learned in yoga and serves as the foundation for other more advanced poses. Downward dog is often used in a vinyasa to transition from one pose to the next. It can help elongate the spine and help draw attention to your breathing. It can also open up the chest and the backs of the legs, which are chronically tight in most Americans.
To begin with downward dog get into a tabletop position with your knees directly below your hips and your hands below your shoulders. Walk your hands forward a few inches so that they are in front of your shoulders. Press the palms of your hands firmly into the mat and curl your toes under. Push your hips upward and begin to straighten your legs. Let your heels drop towards the floor as much as possible. It’s okay if you need to keep your legs slightly bent or your heels raised. Listen to your body and don’t force it beyond your comfort limits.
2. Warrior
Warrior is a full body pose that works every major muscle group in your body. Mastering this pose will help you build a strong foundation for your yoga practice. It is also an essential pose in helping develop mind-body awareness. As you adjust your body into the correct position, you become more aware of how your body is occupying the space around you.
As you prepare to enter into warrior pose, place your feet 3 to 4 feet apart. Rotate your front foot 90 degrees so it is in line with your ankle and shin bone. Spin your back foot in slightly. Your front knee should be bent at a 90 degree angle. Make sure that your knee does not slide forward over your ankle and foot. Raise your arms out to the side and relax your shoulders down. Do not lock out your elbows, but keep them slightly bent. Stretch your fingers out towards opposite walls and turn your palms so they face the floor.
3. Cobra
Cobra pose can be used to strengthen the muscles in the upper body as well as increase flexibility. It can be used to help reduce low back pain and has mood-improving benefits as well. It can also strengthen your glutes, making it a smart choice for beginning yogis.
To enter into cobra pose, begin by lying facedown on your mat with your legs stretched out behind you. Make sure the top of your feet are flat on the floor and place your hands directly under your shoulders. Tighten your abs and squeeze your glutes as you tilt your pelvis slightly downward. Begin to straighten your arms as you push your torso up and open your chest towards the wall in front of you. Pull your shoulders away from your ears and draw them down your back. Keep a slight bend in your elbows - do not lock them out. Continue to press through the palm of your hands as you hold the pose.
Yoga for Beginners
Starting a yoga practice doesn’t have to be intimidating. Start with a few basic poses, and expand your practice as you feel comfortable. Adding yoga to your exercise routine can improve your physical fitness and flexibility as well as lower your stress levels. Begin with our 3 basic poses to enjoy the benefits of yoga as part of your healthy lifestyle.