By Kyle Heier
Yoga poses are gaining traction in mainstream culture. Yoga has sunk its talons of popularity in and has evolved into a workout aimed at the mind, body, and soul that everyone can participate in. Yoga's origins are that of a spiritual nature. For those who wish to find a release, or others who wish to challenge themselves on a mental and physical level, there are varying yoga poses with varying degrees of difficulty. The beginner volume covers 11 of the popular beginner yoga poses, the first volume of three covering the first three. Desiring to understand these poses is the first step. Taking what you know and applying it to the task is the next step, and first to bettering your core strength and overall flexibility. The functions and gains introduced from yoga directly translate over to any area of fitness, sports, or recreation. Your body will gain essential strengths for every day use, and your mind will have a chance to recharge.
On to the yoga poses...
Yoga Mountain Pose
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. Rotate your shoulder blades by bringing them together in the back, and then lower them towards the small of your back. Lower your hands to your side with palms facing forward. This will cause your sternum 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 yoga pose is also called Tadasana. This is the foundation for most all upright and standing yoga poses. Hold this yoga pose for 30 seconds to a minute at a time while practicing relaxed breathing.
Bridge 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. 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. 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 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. Lift the knees from the floor while exhaling and keeping the knees slightly bent with heels off the floor. Stretch your glutes towards the ceiling and squeeze your inner thighs in towards the groin.
3. Push your thighs backwards and try to stretch your heels down to the floor. Further straighten your legs while focusing on not 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 Mountain Pose
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. Rotate your shoulder blades by bringing them together in the back, and then lower them towards the small of your back. Lower your hands to your side with palms facing forward. This will cause your sternum 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 yoga pose is also called Tadasana. This is the foundation for most all upright and standing yoga poses. Hold this yoga pose for 30 seconds to a minute at a time while practicing relaxed breathing.
Bridge 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. 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. 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 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. Lift the knees from the floor while exhaling and keeping the knees slightly bent with heels off the floor. Stretch your glutes towards the ceiling and squeeze your inner thighs in towards the groin.
3. Push your thighs backwards and try to stretch your heels down to the floor. Further straighten your legs while focusing on not 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 are looking to get healthy through yoga. Want a personalized fitness program?. Read more about the Battle Yourself Online Personal Training program to start towards achieving your fitness, athletic, or lifestyle goals.
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