Yoga is a form of fitness from the Ancient India. It focuses on developing balance, strength, and flexibility. There are countless poses that you can do with yoga. But not all of those poses can be newbie-friendly, considering yoga challenges your physical endurance and flexibility.
Here are some easy poses that you can do when starting out with yoga:
1. Mountain Pose
Mountain pose works on your posture, sense of center, and mind clarity.
How to do it: Stand with your feet together. Place your arms at your side. All four corners of your feet should be pressed down the ground.
Straighten your legs, then tuck your tailbone as you engage your thigh muscles. Inhale.
While breathing in, elongate through your torso and raise your arms. Exhale.
Slowly return to your starting position.
2. Downward Dog
Downward dog works on full-body circulation. It also gives a good stretch to your calves and heels.
How to do it: Start on all fours with your hands under your shoulders and your knees under your hips.
Move your hands a few inches forward. Fingers widely spread. Palms should press down onto the ground.
Curl your toes then slowly raise your hips upward. Your body should look like an inverted V.
Press your shoulders away from your ears. Your feet should be hip-width apart and your knees should slightly bent.
Take 3 full breaths while holding the pose.
3. Warrior Pose
Warrior pose helps strengthen and lengthen your legs and ankles.
How to do it: Stand with your legs about 3-4 feet apart. Turn your right foot out 90 degrees and left foot in slightly.
Position your hands and hips. Relax your shoulders, then raise your arms out to the sides, palms facing down.
Do a 90-degree bend on your right knee, keeping the knee over ankle. Gaze out over right hand. Hold for 1 minute.
Repeat with the other side.
4. Tree Pose
Tree Pose works on your balance and strengthens your thighs, calves, ankles, and spine.
How to do it: Stand on one leg. Depending how flexible you are, raise your foot up to your ankle, shin, or thigh.
If you need help with balancing, you may put a hand on the wall or stand with your back against it.
If you feel much centered, lift your arms into the air like a tree extending its branch.
5. Bridge Pose
Bridge pose helps strengthen your chest, neck, and spine. You can also use it as a great warm-up for more intense backbends.
How to do it: Lie flat on the ground. Bend your knees with feet flat on the ground. Your knees should be pointing up to the ceiling and your arms should be placed alongside your body.
Press into your arms. Keep your feet on the ground. Move your hips up from the floor, opening your chest.
6. Triangle Pose
Triangle pose stretches your full body. It also strengthens your thighs, knees, and ankles. This pose also helps relieve back pain. Triangle pose is also friendly for pregnant females.
How to do it: Do the warrior pose on your right side. Avoid lunging into your knee.
Place the outside of your right hand on the inside part of your right foot. Raise your left hand up.
Turn your gaze toward and past your left hand to stretch your back.
Repeat on the other side.
So there you have it! If you start yoga classes at Happy Physio, these are some of the basic poses you might encounter. Feel free to do these poses if you want to do yoga during your free time. But always remember that if you feel pain in any exercises or if they cause you to worry about your balance, it’s better to refrain from these movements.
Does yoga interest you?
Call us today at 9444 8729 or book in for a class online!