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.
On to the yoga poses...
Yoga Poses: Mountain
1. Standing with your feet apart at the heels, touch your large toes together to bring them all into a formed line. Begin rocking back and forth as well as side to side to find the position most comfortable for your feet without moving your heels and toes from the original positioning on the ground.
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. 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. 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.
Yoga Poses: Bridge
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. 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. 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.
Yoga Poses: Downward Facing Dog
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 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. Push your upper thighs back and bring your heels closer to the floor while exhaling. Begin straightening 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.
On to the yoga poses...
Yoga Poses: Mountain
1. Standing with your feet apart at the heels, touch your large toes together to bring them all into a formed line. Begin rocking back and forth as well as side to side to find the position most comfortable for your feet without moving your heels and toes from the original positioning on the ground.
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. 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. 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.
Yoga Poses: Bridge
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. 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. 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.
Yoga Poses: Downward Facing Dog
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 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. Push your upper thighs back and bring your heels closer to the floor while exhaling. Begin straightening 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:
Learn more about yoga poses if you seek to get immersed in yoga. Want a personalized fitness program?. Take advantage of the Battle Yourself Online Personal Training program to get on track with your fitness, athletic, or lifestyle goals.
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