Yoga For Beginners
Best Yoga For Beginners
Cat-Cow Stretches
Continue warming up the back with 5 to 10 cat-cow stretches. If the movement feels familiar, it's because the pelvis is moving in essentially the same way as in the pelvic tilt. The cat-to-cow stretch extends that movement along the entire spine, helping to awaken and invigorate your whole body. Initiate each movement from your tailbone and let it ripple up the spine, moving your head last of all.
Downward-Facing Dog
From hands and knees, press back into downward-facing dog. Bend your knees and reach your butt up high, then slowly straighten the legs. Use any other movements that help you settle into the pose. When you feel ready, hold the posture for 5 to 10 breaths, pedaling your legs (bend one knee, then the other) if you want to further stretch the hamstrings, calves, and feet.
Straight-Leg Lunge
Straighten the back leg if you've dropped that knee to the floor. Slowly straighten the front leg as you forward bend over it. Try to keep the front foot flat on the floor and don't force the leg to come straight. You can use blocks under your hands if they don't easily reach the floor when you straighten the front leg. Hold for 3 to 5 breaths, then step back into downward dog.
Mountain Pose
Walk your feet to the front of the mat until you're standing in a forward bend. Bend the knees and slowly roll up to stand in mountain pose.
From here you may want to do several half sun salutations. Try to match each breath with a movement as you do the sequence of poses. If you have the time and the inclination, you can do full sun salutations, a longer version of the sequence, instead.
From mountain pose, take the arms out to the side and up to the ceiling. Press the palms together, coming into raised-arm pose. Invite the shoulders to relax.
Pigeon Pose
For your hip opener, do pigeon pose, placing padding under your hips as necessary. From downward-facing dog, bring your right knee forward to the floor on the outside of your right hand. Release your left knee to the floor. Square your hips towards the front of your mat. If you feel stable, bring your torso down into a forward bend over your right leg.
Corpse Pose
Spend a few minutes resting in corpse pose to let your body absorb the benefits of your practice before going on with your day. Using props can help make this pose more comfortable and relaxing.
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Triangle Pose
Triangle is a wonderful standing posture to stretch the sides of the waist, open up the lungs, strengthen the legs and tone the entire body.
Tree Pose
Tree is an awesome standing balance for beginners to work on to gain focus and clarity, and learn to breathe while standing and keeping the body balanced on one foot.
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