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.
Without further ado
Yoga Mountain Pose
1. Stand with your heels apart and the tips of your large toes touching. Looking down, all of your tows should form a straight line. Begin rocking back and forth while moving your toes and heels in place until you come to a comfortable resting position. Your weight should be balanced over your feet equally.
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 pose, or Tadasana, is the foundation to all other standing yoga poses. It is important to practice this pose. Remain in the pose from 30 seconds to a minute while breathing smoothly.
Bridge Pose
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. Now with your hands and feet planted on the ground, lift your pelvis in the air. Try not to flex your butt if at all possible. Squeeze your hands together underneath your body and pull them towards your heels to properly position your shoulders on the ground.
3. Raise your pelvis until your thighs are about parallel to the floor keeping your knees at 90 degrees. Lengthen the tailbone in the lift by pushing your knees away from you. Slightly bring tension to your core to bring your pelvis and naval together.
4. Flatten your head to the ground by moving your chin away from your chest. Begin firming your shoulder blades and moving your sternum towards your chin. Tighten the outer arms and widen your shoulder blades. Try to lift the space between the shoulder blades up into the torso.
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 thighs backwards and try to stretch your heels down to the floor. Further straighten your legs while focusing on not locking your knees.
4. Tighten your forearms and apply pressure to the tips of both index fingers. Begin lifting from this point to your wrists and all the way up to your shoulders. Rotate your shoulder blades by bringing them together and allowing them to migrate to the lower back. Set the head in a position between the arms without letting it rest.
5. Adho Mukha Svanasana is one of the yoga poses in the traditional Sun Salutation sequence. It's also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child's Pose.
Without further ado
Yoga Mountain Pose
1. Stand with your heels apart and the tips of your large toes touching. Looking down, all of your tows should form a straight line. Begin rocking back and forth while moving your toes and heels in place until you come to a comfortable resting position. Your weight should be balanced over your feet equally.
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 pose, or Tadasana, is the foundation to all other standing yoga poses. It is important to practice this pose. Remain in the pose from 30 seconds to a minute while breathing smoothly.
Bridge Pose
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. Now with your hands and feet planted on the ground, lift your pelvis in the air. Try not to flex your butt if at all possible. Squeeze your hands together underneath your body and pull them towards your heels to properly position your shoulders on the ground.
3. Raise your pelvis until your thighs are about parallel to the floor keeping your knees at 90 degrees. Lengthen the tailbone in the lift by pushing your knees away from you. Slightly bring tension to your core to bring your pelvis and naval together.
4. Flatten your head to the ground by moving your chin away from your chest. Begin firming your shoulder blades and moving your sternum towards your chin. Tighten the outer arms and widen your shoulder blades. Try to lift the space between the shoulder blades up into the torso.
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 thighs backwards and try to stretch your heels down to the floor. Further straighten your legs while focusing on not locking your knees.
4. Tighten your forearms and apply pressure to the tips of both index fingers. Begin lifting from this point to your wrists and all the way up to your shoulders. Rotate your shoulder blades by bringing them together and allowing them to migrate to the lower back. Set the head in a position between the arms without letting it rest.
5. Adho Mukha Svanasana is one of the yoga poses in the traditional Sun Salutation sequence. It's also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child's Pose.
About the Author:
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