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.
Now to the point...
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. Begin to tense your thighs and support the arches in your feet by lifting the inner ankles. slightly flex the inner thighs and core to bring the naval and the pelvis closer together.
3. Tighten your shoulder blades together followed by lowering them down to your lower back in a rotating motion. With your hands at your side and palms facing forward, your sternum should follow the motion and begin to raise.
4. Keeping your chin parallel to the floor, align your head over your pelvic area. Press your tongue down to the floor of your mouth and relax your eyes.
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 Yoga Pose
1. Lay down on the floor and bend your knees. Pull your heels back towards your butt as much as you can. If you need support for your neck, place a folded towel underneath.
2. With your hands and feet on the floor, push your pelvis up without flexing your glute muscles. Keep your thighs and inner feet parallel. Hold your hands together beneath your body and push them towards your feet in order to properly adjust your shoulders on the floor.
3. Continue to raise your butt from the floor bringing your thighs parallel to the floor. Make sure your legs are viewed at a 90 degree angle at the side and push your knees away from you to help lift your tailbone. Tighten your core to decrease the distance between the pelvis and your naval.
4. Position your head flat to the floor by rotating it back and lifting your chin to the ceiling. Flex your shoulder blades towards your rear end to help raise your sternum. Shrug your shoulders as much as you can while trying to keep your hands extended away from the head.
5. Remain tightly in this pose between 30 seconds to a minute and release with an exhale. Roll the spine towards the floor to relax.
Downward Facing Dog Pose
1. Begin this yoga pose on your hands and knees keeping your knees positioned under your hips. reach your hands forward emphasizing the position beside your head, and keeping the tips of your index fingers as even as you can.
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. Stretch your heels bringing them further towards the floor and continue pushing your inner thighs backwards. Continue lengthening your legs without locking your knees.
4. Pushing with your index fingers to support your shoulders, bring your shoulder blades together and push them towards your lower back shortly after. This will help your arms properly extend and assist in positioning your head in between your arms. Do not let your head rest and swing down towards the floor.
5. Adho Mukha Svanasana is the traditional name for this yoga pose. This is one of the yoga poses traditionally used in the sun salutation sequences. This yoga pose is equally as good all by itself. Hold the position for anywhere between 1-3 minutes. Exhale slowly while bringing your knees to the ground to finish in the child's pose.
Now to the point...
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. Begin to tense your thighs and support the arches in your feet by lifting the inner ankles. slightly flex the inner thighs and core to bring the naval and the pelvis closer together.
3. Tighten your shoulder blades together followed by lowering them down to your lower back in a rotating motion. With your hands at your side and palms facing forward, your sternum should follow the motion and begin to raise.
4. Keeping your chin parallel to the floor, align your head over your pelvic area. Press your tongue down to the floor of your mouth and relax your eyes.
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 Yoga Pose
1. Lay down on the floor and bend your knees. Pull your heels back towards your butt as much as you can. If you need support for your neck, place a folded towel underneath.
2. With your hands and feet on the floor, push your pelvis up without flexing your glute muscles. Keep your thighs and inner feet parallel. Hold your hands together beneath your body and push them towards your feet in order to properly adjust your shoulders on the floor.
3. Continue to raise your butt from the floor bringing your thighs parallel to the floor. Make sure your legs are viewed at a 90 degree angle at the side and push your knees away from you to help lift your tailbone. Tighten your core to decrease the distance between the pelvis and your naval.
4. Position your head flat to the floor by rotating it back and lifting your chin to the ceiling. Flex your shoulder blades towards your rear end to help raise your sternum. Shrug your shoulders as much as you can while trying to keep your hands extended away from the head.
5. Remain tightly in this pose between 30 seconds to a minute and release with an exhale. Roll the spine towards the floor to relax.
Downward Facing Dog Pose
1. Begin this yoga pose on your hands and knees keeping your knees positioned under your hips. reach your hands forward emphasizing the position beside your head, and keeping the tips of your index fingers as even as you can.
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. Stretch your heels bringing them further towards the floor and continue pushing your inner thighs backwards. Continue lengthening your legs without locking your knees.
4. Pushing with your index fingers to support your shoulders, bring your shoulder blades together and push them towards your lower back shortly after. This will help your arms properly extend and assist in positioning your head in between your arms. Do not let your head rest and swing down towards the floor.
5. Adho Mukha Svanasana is the traditional name for this yoga pose. This is one of the yoga poses traditionally used in the sun salutation sequences. This yoga pose is equally as good all by itself. Hold the position for anywhere between 1-3 minutes. Exhale slowly while bringing your knees to the ground to finish in the child's pose.
About the Author:
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