11 Popular Beginner Yoga Poses Vol. 1 Of 3
Yoga poses and yoga in general are gaining traction in mainstream culture. The popularity of yoga has grasped on and formed it into an exercise of the mind, body, and soul for everyone. The origins of yoga and each of the yoga poses are certainly spiritual. The large array of yoga poses serve as a release from our regular routine, and a challenge for those who want to further discipline their mind and physique. Volume one of the three covers the first three of 11 yoga poses. The desire is to describe more popular beginner yoga poses to describe the basic technique in order to understand and try whenever you have free time. Yoga poses work as a wonderful fitness catalyst and are wonderful substitutes from the regular physical activities. There is a high emphasis on the core strength and overall flexibility, and these fundamentals carry over to other fitness, sports, and recreational activities. If nothing else, your body will love you for taking the time to fine tune it and keep it in healthy form.
Now to the point...
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. Squeeze your shoulder blades together and slowly release them down the back. Raise your sternum without raising your rib cage and widen your collarbones. Lower your hands to your side.
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 is also known as Tadasana. This is the foundation for all other standing yoga poses. Practice this pose by holding it between 30 seconds to a minute each time. Use relaxed breathing.
Bridge Pose
1. Lie on the floor and place a thickly folded towel beneath your neck if you require the support. Bend your knees and set your feet on the floor with your heels as as close to the glutes as you can.
2. Place your hands on the floor and use both your hands and feet to raise your pelvis. Keep your rear as relaxed as possible during the lift, and grasp your hands underneath your body. Extend your hands towards your feet to best position your shoulders.
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. 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. Keep this firm position for roughly a minute or less with a large exhale to release from the position. roll the spine onto the floor to a resting position.
Yoga Poses: Downward Facing Dog
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. Lift the knees from the floor while exhaling and keeping the knees slightly bent with heels off the floor. Stretch your glutes towards the ceiling and squeeze your inner thighs in 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. 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.
Now to the point...
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. Squeeze your shoulder blades together and slowly release them down the back. Raise your sternum without raising your rib cage and widen your collarbones. Lower your hands to your side.
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 is also known as Tadasana. This is the foundation for all other standing yoga poses. Practice this pose by holding it between 30 seconds to a minute each time. Use relaxed breathing.
Bridge Pose
1. Lie on the floor and place a thickly folded towel beneath your neck if you require the support. Bend your knees and set your feet on the floor with your heels as as close to the glutes as you can.
2. Place your hands on the floor and use both your hands and feet to raise your pelvis. Keep your rear as relaxed as possible during the lift, and grasp your hands underneath your body. Extend your hands towards your feet to best position your shoulders.
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. 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. Keep this firm position for roughly a minute or less with a large exhale to release from the position. roll the spine onto the floor to a resting position.
Yoga Poses: Downward Facing Dog
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. Lift the knees from the floor while exhaling and keeping the knees slightly bent with heels off the floor. Stretch your glutes towards the ceiling and squeeze your inner thighs in 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. 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:
Learn more about yoga poses if yoga appeals to you for your fitness needs. Want a personalized fitness program?. Take advantage of the Battle Yourself Online Personal Training program to start towards achieving your fitness, athletic, or lifestyle goals.
You are receiving this because you signed up for it on 2011-08-21 from IP 72.177.83.171
To fine-tune your selection of which articles to receive, just login here
using your username:
To unsubscribe please use the following link:
Unsubscribe
