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. Stand upright with the tips of your big toes touching and your heels apart. All of your toes should be in a straight line when looking down. Rock back and forth, side to side while spreading your toes throughout the movement. Continue doing this while slowly reducing the movement until you come to a standstill. Your weight should be balanced at this point throughout your entire foot.
2. Flex your thighs in order to raise your knee caps and lift your inner ankles to best support the arches in your feet. Bring your inner thighs closer together and flex your core slightly to bring your pelvis and belly button together.
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. Bring the crown of your head directly above the pelvic relative to its position. Keep your chin parallel to the floor and press your tongue to the floor of your mouth. Soften your eyes and relax.
5. the mountain pose is also known as Tadasana. This is the foundation for all other standing yoga poses. Practice this pose by holding it between 30 seconds to a minute each time. Use relaxed breathing.
Bridge Pose
1. Lie on the floor and place a thickly folded towel beneath your neck if you require the support. Bend your knees and set your feet on the floor with your heels as as close to the glutes as you can.
2. Place your hands on the floor and use both your hands and feet to raise your pelvis. Keep your rear as relaxed as possible during the lift, and grasp your hands underneath your body. Extend your hands towards your feet to best position your shoulders.
3. Lift your glutes until the thighs are roughly parallel to the floor. Keep knees roughly at 90 degrees, but push them away from the hips while lengthening the tailbone. Focus at this point on bringing your pelvis towards your navel.
4. Rotate your head backwards and raise your chin. Rotate your shoulder blades towards your butt to assist in raising your sternum in proper form. While keeping your hands stretched away from the body, try and shrug your shoulders and tighten your shoulder blades.
5. Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.
Downward Facing Dog Yoga Pose
1. Start on your hands and knees with your knees below your hips. Reach forward with your hands keeping your index fingers in line with each other at each side of your head. Point your toes away from your body.
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. Apply pressure to the tips of your index fingers forcing yourself to flex your forearms. Fully stretched, begin to rotate your shoulder blades together and continue rotating them towards your lower back to assist in full arm extension. Position your head between your arms and do not let it hang down.
5. The Downward facing dog, or Adho Mukha Svanasana is one of the yoga poses traditionally used in the sun salutation sequence. Remain in this pose anywhere between 1 to 3 minutes followed by bending your knees towards the floor while exhaling to finish in child's pose.
On to the yoga poses...
Yoga Poses: Mountain
1. Stand upright with the tips of your big toes touching and your heels apart. All of your toes should be in a straight line when looking down. Rock back and forth, side to side while spreading your toes throughout the movement. Continue doing this while slowly reducing the movement until you come to a standstill. Your weight should be balanced at this point throughout your entire foot.
2. Flex your thighs in order to raise your knee caps and lift your inner ankles to best support the arches in your feet. Bring your inner thighs closer together and flex your core slightly to bring your pelvis and belly button together.
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. Bring the crown of your head directly above the pelvic relative to its position. Keep your chin parallel to the floor and press your tongue to the floor of your mouth. Soften your eyes and relax.
5. the mountain pose is also known as Tadasana. This is the foundation for all other standing yoga poses. Practice this pose by holding it between 30 seconds to a minute each time. Use relaxed breathing.
Bridge Pose
1. Lie on the floor and place a thickly folded towel beneath your neck if you require the support. Bend your knees and set your feet on the floor with your heels as as close to the glutes as you can.
2. Place your hands on the floor and use both your hands and feet to raise your pelvis. Keep your rear as relaxed as possible during the lift, and grasp your hands underneath your body. Extend your hands towards your feet to best position your shoulders.
3. Lift your glutes until the thighs are roughly parallel to the floor. Keep knees roughly at 90 degrees, but push them away from the hips while lengthening the tailbone. Focus at this point on bringing your pelvis towards your navel.
4. Rotate your head backwards and raise your chin. Rotate your shoulder blades towards your butt to assist in raising your sternum in proper form. While keeping your hands stretched away from the body, try and shrug your shoulders and tighten your shoulder blades.
5. Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.
Downward Facing Dog Yoga Pose
1. Start on your hands and knees with your knees below your hips. Reach forward with your hands keeping your index fingers in line with each other at each side of your head. Point your toes away from your body.
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. Apply pressure to the tips of your index fingers forcing yourself to flex your forearms. Fully stretched, begin to rotate your shoulder blades together and continue rotating them towards your lower back to assist in full arm extension. Position your head between your arms and do not let it hang down.
5. The Downward facing dog, or Adho Mukha Svanasana is one of the yoga poses traditionally used in the sun salutation sequence. Remain in this pose anywhere between 1 to 3 minutes followed by bending your knees towards the floor while exhaling to finish in child's pose.
About the Author:
Learn more about yoga poses if you are seeking to get healthy through yoga. Want a personalized fitness program?. Take advantage of the Battle Yourself Online Personal Training program to start towards achieving your fitness, athletic, or lifestyle goals.
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