Easy to Learn: Yoga Poses
Let’s all face it, everyone has tried yoga at least once in their life, and you’ve either stuck with it or ended up realizing you just aren’t that flexible. It is one of those activities that looks fun but once you actually start to take the classes, you realize how much strength you actually need! I have attempted yoga on more than one occasion and I always end up looking like a pretzel or realizing I have no body strength. Well I am going to share with you 11 Beginner’s Yoga Poses that are simple and anyone can complete! Buzzfeed.com has step by step instructions to help you get comfortable with these beginner poses. Try these out and maybe you’ll find a fancy for yoga like I did!
- Mountain Pose- Stand feet hip-width apart, weight spread evenly between both your legs, with your arms at your sides. Then breathe slowly and deeply at an even pace, keeping your neck aligned with the rest of your spine. You can move your hands and arms as you focus, some people take a prayer position (hands folded in front of their chest) or reach up to the sky for a stretch.
- Downward Facing Dog- Get on all fours so that your hands are in-front of your feet, with hands and knees shoulder-and-hips-width apart. Walk your hands forward as much as your can and spread your fingers wide for stability. Curl your toes under and carefully press your hips forward so your body looks like a inverted V with your knees slightly bent. You can get a stronger stretch by keeping your heels on the floor.
- Warrior Pose- Stand with your legs three to four feet apart. Turn out your right foot 90 degrees and your left foot in slightly. Keeping your shoulders down, extend your arms to the sides with your palms down. Lunge into your right knee 90 degrees; keep your knee over your foot and don’t let it go past your toes. Aim your focus over your hand for as long as you like then switch sides.
- Tree Pose- Take mountain pose (#1). Then shift your weight onto your left leg. Keeping your hips facing forward, place the sole of your right foot inside the left thigh and find your balance. When you’re there, take a prayer position with your hands. To kick it up a notch, reach your arms up as you would in mountain pose. Be sure to repeat on the other side.
- Bridge Pose- Lie on the floor with your arms at your sides. With your knees bent, press your feet into the floor as you lift your hips. Then clasp your hands under your lower back and press your arms down for support. Lift your hips until they are parallel to the floor as you bring your chest to your chin. Rookie mode: try pillows under your head and/or hips.
- Triangle Pose- Take warrior pose on your right side without lunging into your knee. Then touch the inside of your right foot with the outside of your right hand. Reach up to the ceiling with your left hand. Turn your gaze towards and past your left hand to stretch your back. Don’t forget to repeat it on the other side.
- Seated Twist- Sit on the floor and extend your legs. Cross your right foot over the outside of your left thigh. Bend your left knee keeping your right knee pointed towards the ceiling. Keep your right hand on the floor behind you to stay stable and place your left elbow to the outside of your right knee. Twist to the right as far as you can, moving from your abdomen. Be sure to keep both sides of your butt on the floor. Do this to both sides.
- Upward Facing Dog- Lie face down on the floor with your thumbs under your shoulders, legs extended with the tops of your feet on the floor. Tuck your hips downward as you squeeze your glutes. Keeping your shoulders down, push up and lift your chest off the ground. Relax and repeat.
- Pigeon Pose- Start in a push-up position, your palms under your shoulders. Place your left knee on the floor near your shoulders with your left heel by your right hip. Press your hands to the floor and sit back with your chest lifted. You can also lower your chest closer to the floor for a stretch. Try it on the other side.
- Crow Pose- Get into downward facing dog position. Then walk your feet forward until your knees touch your arms. Carefully, bend your elbows and life your knees off the floor. Rest your knees against the outside of your upper arms. Keep your abs engaged and legs pressed against your arms. You can leave your toes on the floor or if you’re a pro, life them off and hover. To do this, try to keep tucked tight, with your heels close to your butt. When you’re ready, push your upper arms against your shins and draw your inner groins deep into the pelvis to help you with the lift.
- Child’s Pose- Sit upright comfortably on your heels. Roll your torso forward and bring your forehead to rest on the ground in front of you. Extending your arms forward, lower your chest to your knees as close as you comfortably can. Hold the pose and breathe into your torso. Exhale and release to get deeper into your fold.