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 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. Slightly flex your thighs and raise your knee caps without tightening your core. Lift your inner ankles in order to support your arches. Now imagine a burst of energy going from the lowest point of your body straight through to the crown of your head. Turn your inner thighs inward slightly and bring your pelvis up towards your belly button.
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. 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 Yoga 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. 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. 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.
Downward Facing Dog Yoga Pose
1. Position yourself on your hands and knees. Place knees below the hips and your hands ahead of your shoulders. Spread your palms and place your index fingers roughly parallel to each other. Point your toes forward.
2. Exhale slowly and lift the knees from the floor while raising your glutes towards the ceiling. Don't forget to keep your knees from locking. Your heels should be slightly lifted from the floor.
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. 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.
Without further ado
Yoga Mountain 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. Slightly flex your thighs and raise your knee caps without tightening your core. Lift your inner ankles in order to support your arches. Now imagine a burst of energy going from the lowest point of your body straight through to the crown of your head. Turn your inner thighs inward slightly and bring your pelvis up towards your belly button.
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. 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 Yoga 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. 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. 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.
Downward Facing Dog Yoga Pose
1. Position yourself on your hands and knees. Place knees below the hips and your hands ahead of your shoulders. Spread your palms and place your index fingers roughly parallel to each other. Point your toes forward.
2. Exhale slowly and lift the knees from the floor while raising your glutes towards the ceiling. Don't forget to keep your knees from locking. Your heels should be slightly lifted from the floor.
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. 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 you seek to get immersed in yoga. Want a personalized fitness program?. Read more about the Battle Yourself Online Personal Training program to get on track with your fitness, athletic, or lifestyle goals.
