Yoga Poses for Beginners
A sequence of simple yoga poses that are great for introducing people to this beneficial exercise.
Yoga is an exercise that can offer many different benefits to the body. Yoga can help increase flexibility, strength, and posture, improve breathing, relaxation, concentration, and heart health. Many followers swear that it is important for their spirituality and understanding of the universe. Yoga can be a difficult exercise to get into as many of the poses can be very challenging. However, there are several simple yoga exercises, which can be great for beginners and can even help with weight loss.
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Dog and Cat Pose for Spine Health
The dog and cat pose helps increase the flexibility of the spine. It is a good pose to start with because it is low impact and non-demanding yet still worthwhile. Start by standing on your hands and knees. Your hands should be slightly in front of your shoulders. Breathe slowly. On your inhale, tilt your tailbone and pelvis up. Your spine should curve downward, your stomach should drop, and your head should lift. Stretch the pose as far as you feel comfortable. It is the dog pose. Move into the cat pose during your exhale. Reverse the bend of your spine by tilting the pelvis downwards and pulling the spine up. Repeat this pose several times for maximum benefits.
Forward Bends Stretch the Legs
Forward bends are great yoga poses for beginners because they can be easily modified to suit any skill level. They help improve the strength and flexibility in your legs and arms. Start by standing straight, with your shoulders dropped, and your hands met together in front of your heart. It is the mountain pose. Yoga exercises often begin and end here. Breathe slowly and raise your arms high on the inhale. As you exhale, bend at the hips. Bring your arms forward to touch the floor. Make sure you bring your hands tall the way to the floor. Bend your knees if you must. For an extra challenge, grab your ankles and take two deep breaths. Slowly bend upwards again on the inhale. Try to bend upwards as slowly as possible, leaving your arms and head hanging until the end. Repeat on the exhale. Do three to five reps. Hold your last rep for five to ten breaths.
The Cobra Stretches the Back and Arms
The cobra is a floor pose that offers the body many benefits. Begin by prevailing down flat on your stomach. Your arms should be at your side, and your feet should be together. Keep your hands positioned near your chest. Breathe very slowly and raise your head and chest as high as you can. Use your hands to support your body. Tighten your butt muscles to protect your back. Hold the pose for several breaths and release them on the exhale. On your next inhale, go back up into the pose and hold it again. Never move your pelvis off the floor during this exercise. This exercise helps improve the strength and flexibility of your back.
The Corpse is a Perfect Way to End
The corpse is a useful yoga pose for relaxation. Its simple movements are not demanding but are rewarding. Generally, this pose is used at the end of yoga sessions. Lie on your back to start. Keep your feet slightly apart. Your arms should be at your tops, palms up. Take several slow, deep breaths with your eyes closed. Imagine your body sinking into the floor. Mentally explore any tensions you feel in your body. Try to make this part of your body relax. Work through your whole body and let yourself relax. Keep up a steady breathing rate and try to clear your mind. This pose should last for about five or ten minutes. Medication has a similar effect on the body.