Yoga for beginners – beginner moves

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Yoga for beginners will help you strengthen and stretch your muscles,
improve your posture, and prevent workout injuries.

yoga for beginners
So prepare yourself for serious challenges on and off the yoga mat

When you’ve never tried it, yoga for beginners can be intimidating. But relax: It’s actually the most basic postures that provide you with the foundation of flexibility and strength that you need. Work on them first at home and you’ll be ready to dive into any fast-moving yoga class.

Mountain

– simple but effective, builds a solid foundation for all other standing poses. It strengthens and returns flexibility to your feet, improves your posture, and works your thighs and core.
Stand with your big toes touching and heels slightly apart. Balance the weight evenly on your feet and lift up the arches. Engage the thigh muscles slightly to lift up the kneecaps, but avoid locking your knees.

Tree

– this pose will improve your focus while strengthening the muscles in your ankles, calves and thighs. It also stretches the inner thigh and groin muscles on the bent leg.
Shift your weight onto your right foot, pressing it firmly onto the floor. Bend the left leg at the knee and place the sole of the left foot on your inner right thigh. Point the toes toward the floor. Bring your palms together in front of your chest and keep your weight centered over the left foot. Press the right knee back to open the groin while keeping your hips parallel to the front of the room. Release the foot and repeat on the other side.

Standing forward bend

– can calm your mind, while also stretching the hamstrings and muscles of the spine.
Start in mountain pose with your hands on your hips, then exhale, tucking your chin slightly toward your chest and bending forward at the hips.  Relax your head, neck and shoulders and let your arms hang loosely. Place your palms or fingertips on the floor beside or slightly in front of your feet. To come out of the pose, bring your hands to your hips and lift up on an inhale.

Warrior I

– in addition to improving your balance, this pose stretches and strengthens the ankles, calves and thighs. It also stretches the chest, lungs, shoulders and groin.
From mountain pose, step your right foot forward and lift your arms overhead. Turn your left foot 45 to 60 degrees to the left. Bend your right knee until it is over the ankle. Bring the hips parallel to the front of the room. Arch your upper back slightly, lifting your chest up toward the ceiling. Press your palms together. Look forward or up at your thumbs. When done, step the right foot back into mountain pose. Repeat on the other side.

yoga for beginners

Downward facing dog

– strengthens the legs and arms, while stretching the calves, hamstrings, shoulders, hands and wrists.
Start on your hands and knees, with your hands just in front of your shoulders and your knees directly below your hips. Press your hands firmly onto the floor, with index fingers pointing forward. As you exhale, lift your knees off the floor, keeping the knees slightly bent. Stretch your tailbone toward the ceiling to lengthen your spine. Press your heels down toward the floor and your thighs back to straighten your legs. Keep pressing the base of your index fingers into the floor and lift along your arms from your hands to your shoulders. Draw your shoulder blades against your back and down toward your tailbone. When done, drop your knees to the floor.

High lunge

– your leg muscles will work harder to maintain your balance, and it will also strengthen the arms and stretch the muscles of the groin.
Start in downward-facing dog. As you exhale, step your left foot forward between your hands, keeping your left knee over the ankle and your feet hip-width apart. As you inhale, lift your torso upright and bring your arms out to the side and overhead. Bring your palms together. Press back through your right heel and lift up through the torso. To come out of the pose, bring your hands to the floor as you exhale and step back to downward-facing dog. Repeat on the other side.

Boat

– known for its ab-busting potential, but also works the deep hip flexors, as well as the spine.
Start seated with your legs extended in front of you. Press your hands into the floor just behind the hips, pointing your fingers forward. Lean back slightly and lift up through your chest, to keep your back from rounding. As you exhale, bend your knees and lift your feet off the floor until your thighs are at a 45-degree angle from the floor. Straighten your legs slowly. When you feel stable, lift your arms off the floor and bring them out in front of you, parallel to the floor with the palms facing each other. To come out of the pose, lower your legs and arms as you exhale.

Locust yoga for beginners

– a great way to slowly strengthen your back and prepare you for more challenging backbends. It strengthens the buttocks and the muscles on the back side of the arms and legs.
Lie on your belly with your forehead on the floor and your hands by your hips, palms facing up. Point your big toes toward each other slightly to roll your thighs inward. As you exhale, lift your head, chest, arms and legs off the floor. Rest your weight on your belly, lower ribs and pelvis. As you inhale, lengthen your spine by stretching your head forward and your legs backward. Stretch back through your fingertips while keeping your arms parallel to the floor. Look down or slightly forward to avoid crunching your neck backward. Lower down on an exhale.

Bridge

– stretches the front side of the body, as well as the spine and the rib cage.
Lie on your back with your arms by your side. Bend your knees and bring your heels close to your buttocks, with the feet about hip width apart. Push your feet and arms into the floor and lift your hips toward the ceiling. Keep your thighs parallel as your lift. Interlace your fingers beneath your pelvis and stretch your arms toward your feet. To come out of the pose, release the hands and lower your hips slowly to the floor on an exhale.

Recycling big toe pose yoga for beginners

– for stretching the hamstrings, the hips, groin and calves.
Lie on your back. Bend the left knee and pull it toward your chest. Keep the other leg pressed firmly onto the floor while pushing the right heel away from you. Hold a strap in both hands and loop it around the middle of your left foot. Straighten your left leg slowly toward the ceiling. Move your hands up the strap until your arms are straight, while pressing your shoulders into the floor. Once your left leg is straight, engage the left thigh slightly and pull the foot toward your head to increase the stretch. Lower the left leg slowly toward the ground, keeping the right thigh pressed into the floor. Continue until the left leg is a few inches off the floor. Work the foot forward until it is in line with your shoulders. Inhale your leg back to vertical. Lower the leg and repeat on the other side.

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Bert April 10, 2018 Sport, Wellness tips